How to lose 10 kg in a month without harming health is an urgent topic for many people. But most quick methods only promise the speed of weight loss and do not guarantee well-being, let alone a lasting result for a long time.
Let's set goals. 10 kg can not be called a small figure. At the same time, it is not critical, and a month is not a short period.
What do we want from effective weight loss?
- Reduce appetite and hunger anxiety.
- Say goodbye to excess fat quickly (and not just the water that remains in the tissue! )
- Feel good - both physically and mentally.
- Reach the norm in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern diet can help us! Here are the key quick steps to a toned and healthy body.
Rule number 1: carbohydrates from 25 to 50 grams per day
The basis of success is the removal of glucose, fructose, sucrose and all starchy foods. Simply put, with sweets, flour, cereals and fruits with high glycemic index.
Why is it so ruthless? For three important reasons related to insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. It stimulates the storage of fat in the body. When insulin is normal, the body uses fat for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- Diets with the elimination of sugars and a low glycemic index (GI) of meals are the most comfortable weight loss. We stop feeling strong hunger much faster (after all, there are no jumps of insulin in the blood! ).
For curiosity, let's estimate the schedule. Two diets - low in carbohydrates and low in fat.
A diet low in carbohydrates is easier to tolerate, the results are pleasant from the first week, the diet is rich in vitamins and minerals.
We eat healthy meats, vegetables and fats - no empty calories! Is not this a loved one's dream?!
The natural bonus of a low carb diet is up to 5 kg in the first week with an excess of 15 kg. For more! It is quite possible to lose 10 kg in a month, even if it is all overweight.
A proven effect in avoiding sugar is reducing hunger and increasing satiety. It manages to become slender without extreme willpower effort and quickly ignites the autopilot while forming the menu.
What is the conclusion?
By reducing the amount of carbohydrates, we lower blood insulin levels, reduce appetite and lose weight without obsessive hunger.
Rule # 2: Eat protein, vegetables and fats every time
Every meal (! ) Consists of protein, fats and vegetables.
This is the easiest way to observe a carbohydrate limit of 25 to 50 g per day. We choose the most beneficial products and keep our health at the norm while we are losing weight.
We print the 3 lists below and keep them in front of our eyes in the kitchen.
List of protein foods
Look at the variety!
- Animals and birds: beef, chicken, turkey, pork, etc. Rarely, the intestines - liver, chicken stomach, etc. ;
- Sea inhabitants: shrimp, squid and small fish with different fat content - weight up to 1. 5 kg. Herring, cod, trout, pink salmon, pollack, cod, yellow tuna (including canned food in natural juice);
- Natural cottage cheese and kefir with moderate fat content;
- Chicken and quail eggs.
The leader in nutrients for weight loss is protein. It brings with it many positive changes in well-being from the first days of weight loss:
- Reduction of general anxiety;
- Rarely suffers the night hunger;
- Skin, hair, nails get better;
- Supports strong immunity.
List of low GI vegetables
Low glycemic vegetables are also fun:
- All types of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of vegetables (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stalk, black radish, common radish and daikon;
- Zucchini of all varieties, including zucchini;
- Beans (asparagus);
- Mushrooms;
- Avocado.
An important plus!
Even 3 super large salads from these ingredients will not burden us with more than 50 grams of carbohydrates per day.
We jump with juice and tears, but stick to a low carb diet that allows us to lose 10 kg in a month without harming our health.
Vitamins and fiber will shape adequate bowel cleansing and vigilance. With the habit of vegetable salads, we lay the foundations of health from the first steps on the path to a beautiful figure.
Healthy fats
Important!
Do not be afraid of the brave! It is dangerous to combine 2 diets into one. Choose either low in carbohydrates or low in fat. By limiting both, the diet will be extremely poor and unhealthy.
- Extra virgin olive oil (manufacturer Greece, Spain);
- Peanut butter and almonds;
- Pumpkin seed oil (occasionally);
- Cold pressed coconut oil (fry in this oil! );
- Natural butter (small amount);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3).
Do not be surprised: "Where are the sunflowers and other oils? " You can add them to your diet out of habit. But think about health.
Improve omega-3 in your diet!
We believe it is beneficial to reduce the intake of omega-6 fatty acids even during diet. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our usual diet is 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Losing weight is a burden on the body. It makes sense to help the body with omega. Therefore, we take fish oil (1-3 teaspoons per day) and only those oils in which omega-6 is not more than 30% of all fatty acids.
What is partial nutrition?
2 options are suitable - your choice:
- Twice, volume approximately equal. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of satiety fasting:
All meals are plentiful and slow. Chew thoroughly! And we start with a salad with butter. The first portion of protein is poisoned in the mouth only when a third or half of the salad has already been eaten.
How to cook to meet carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Many low carb recipes are always at your fingertips.
Meal Summary:
Each of our meals is a great meal, where proteins and vegetables are associated with healthy fats. During the day, carbohydrates are kept in the range of 25-50 grams.
Rule number 3: 1 hour walking on the street and athletics 3 r / week
The first is necessary! Each word:
1 hour + continuous walking + outside.
Are you used to running out of gas excuses? Alas, it is doubtful. Not every city is Manhattan. Moreover, there are many opportunities around. Walk between houses in a residential area, in a local park, along quiet streets. Climb the nearest stairs in the open air. Walk early in the morning or evening after 20: 00 when there are fewer cars.
In extreme cases, walking (! ) On a treadmill, a health rider, and any other aerobic exercise machine at a moderate pace on a balcony with open windows. No time at all? Find! And walk for 40 minutes, but every day!
It is not about special gymnastics with an increased heart rate with a certain frequency. The main advantages are the change of figure, the proven minimum of steps for heart health and oxygen. Up to 18% of the oxygen absorbed is consumed by the brain. It is impossible to maintain a good mood without it. No humor - there will be automatic sabotage of weight loss. And you will not even notice how it happens.
Second, athletics is an optional but more effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-stretch model.
Now the most interesting thing: you can master such a workout even at home. We use our body weight and a super slow exercise routine. Fantastic effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each unimportant movement for 10-12 seconds and the muscles will shake from fatigue in 15 minutes. For example, we tempt the abdomen off the floor, slowly detaching each vertebra. Or we sit without problems, looking at the clock: down for 10 seconds, up for 10 seconds. And if you stay at the peak for 3-5 seconds, then the load increases again!
A good choice for beginners without harm to health - Callanetics and Pilates, slow riding on an exercise bike and orbital track with maximum resistance, all kinds of planks (front, back, side).
You can go to the gym. But if the "no time for fitness" excuse prevents you from linking physical education to weight loss, give up today! Remember: you can lose weight just by doing exercise at home.
The advantage of athletics is the acceleration of metabolism after training, up to a day. As well as muscle contouring and collagen production (skin will thank you! ). And when you walk with a change in landscape, the synthesis of endorphins - the hormones of joy - are activated, which allow us not to deviate from the right path.
Conclusion: move!
Outdoor walking - 1 hour a day. Moreover, the best thing is strength gymnastics with any weight (body weight will help us! ). Frequency of exercise - at least 3 times a week, preferably 4.
Rule number 4: load up on carbs once a week
This rule is optional. However, for many people, the controlled element of carbohydrate freedom helps them cope better with weight loss.
What are we doing? On Saturday or Sunday we eat carbs.
Our task is not to run with light carbohydrates (flour, sugar, honey, sweet cakes). But eat healthy complex carbohydrates, getting something nice and even unusual.
Psychologically, a day of discharge can be a day of new food experiences. This will help maintain a winning mood. Eternal sufferers without the simple joys of being are not for us!
For carbohydrate food use:
- Buckwheat, including greens, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, occasionally potatoes, Jerusalem artichoke;
- Fresh fruits, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc.
The main secret of success is loading up on carbs only once a week.
We are calm about the fact that the weight immediately after the zigzag can jump significantly (up to 2 kg). Do not be afraid! It will go away quickly once we get back to the carbohydrate restrictions. "Terrible numbers" - above all water retention in tissues, and not pure fat.
So what can we afford? If you really want:
Spend 1 day resting on a carbohydrate zigzag in nutrition. Choose high-carb, medium-high, high-fiber GI sources and healthy nutrients.
Rule # 5: Do not depend on calories!
Not enough to eat 7 thousand a day.
But the priority should be to cut down on carbs and pursue a new sense of fullness. When we follow the "protein + vegetables + healthy fats" rule, we automatically go to the safe zone for eating too many calories. The volume gives a great salad, the fat in the sauce increases the satiety and solubility in the dish, and the meat / fish becomes the base.
If you can not do without counting, count online or on your phone. The average non-hazardous limit of daily calorie intake during the 1 month weight loss period is 1400 kcal for women, 1600 for men. But a lot depends on our physical activity and age.
What is the conclusion?
If you are interested in calories is not the first question. The main focus is on carbohydrates! 25 to 50 grams per day. All other calories should be taken from healthy proteins and fats.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to prevent problems with weight loss in the described system. But you can use all 7 hacks of life so that your health does not lose a single gram.
- We sleep deep and enough. We go to bed until 23: 00. Colder room, darker and quieter, constant supply of oxygen. We sleep in turns from 7 to 9 hours. Every day. In this way we prolong our lives and are very effectively protected from "overload" and "damage". The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is the hero of the TOP 3 natural protectors against systemic senile inflammation. The second controls appetite and increases when you are not getting enough sleep. The third keeps satiety under control and drops rapidly, once we do not get enough sleep. Not getting proper sleep? Prepare to crash: biochemistry is against you.
- We drink more water. From 20 to 30 ml for each kilogram of actual weight. In the morning on an empty stomach 300 ml. During the day we carry a bottle with us and drink between meals. Large portions of water (1 glass) can be drunk 15 minutes before eating.
- We do not refuse coffee and tea. Two teaspoons flat is the safe average rate. Pros: speed up metabolic processes and choleretic effect in the morning (and this is a high quality bowel cleanser).
- The richest protein meal is breakfast. A light salad with greens, low fat and high protein, so that our weight loss is accelerated by up to 30%! Compared to those who do not focus on protein in the morning.
- We introduce fiber every day. Options - oat bran, flax seeds, unique psyllium, cabbage, radish.
- We do not dismiss "fat burning products". The name is not correct, but it does make some sense in these lists. Judge for yourself: green tea, sour milk and vegetables and fruits with very liquid vitamins are mainly mentioned. Given carbohydrates (no more than 50 grams per day! ), We include some of the heroes in the diet for the sake of side health benefits (antioxidants, probiotics, etc. )
- Small dishes. And if the desire for psychological experiments is great, then the Chinese sticks. Who managed to get comfortable right away? Comment below! We guarantee a great satisfaction.
How fast will we lose 10 kg and what rewards will we receive
From 2. 5 to 5 pounds will go away in the first week if you follow all the rules.
Further - from 1, 5 to 2, 5 kg per week, depending on the physiology and your body's experience in losing weight.
What are the patterns in the results of a low carb diet?
Many people will feel worse in the first 5-7 days. Beginners for weight loss lose fat faster. Very obese people can hit with bullet lines for more than a week in a row.
Women lose weight more slowly than men. Depending on the stage of the cycle, weight loss in women can fluctuate greatly - even with equal effort and diet.
But the result of following the rules is inspiring: everyone loses weight!
Want to lose weight fast? Do not starve, but say "No! " Sugars.
To date, large-scale observations have been collected regarding positive changes in the body during a carbohydrate-restricted diet:
- Sugar rise returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol increases);
- High blood pressure stabilizes 5 points lower without medication;
- And a good mood helps to live happily even in front of beloved sketches in the mirror.
Before changing the diet, consult a doctor!
Low carb diets have side effects that can be detrimental to some chronic diseases and extremely severe restrictions for a long time.
A prudent goal is to lose weight without harming your health. Are you sick? Have you had an infection recently? Do not know your health level? Have not done routine tests for a long time? First the doctor, then the diet.
We hope you find the recommendations useful. The rules on how to lose 10 kg per month without harming health are based on carbohydrate reduction, a daily walk, physical athletic education and the general laws of physiology for drinking regime, sleep and psychology. They will allow you to say goodbye to excess savings 2, or even 3 times faster than diets that reduce fat and take into account every calorie.