How to lose 10 kg a month without harming your health is a hot topic for many people. However, most quick methods only promise a speed to lose weight and do not guarantee well-being, let alone a stable result for a long time.
Let's define goals. 10 kg cannot 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 discomfort.
- Say goodbye to excess fat (and not just water in the tissues! )
- Well-being - both physically and in the mood.
- Reach the norm according to standard health indicators (routine tests, ECG, organ ultrasound).
A modern diet can help us! Here are the key quick steps towards toning and good health.
Rule 1: Carbohydrates from 25 to 50 grams per day
The key to success is the removal of glucose, fructose, sucrose and all starchy foods. Simply put, drop sweets, flour, grains and fruits with a high glycemic index.
Why is this so ruthless? For three important reasons, insulin is a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. This promotes the accumulation of fat in the body. When insulin is normal, the body uses fat to make energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and the natural effects of diuretics.
- Diets with sugar and a low glycemic index (GI) are the most comfortable ways to lose weight. We stop feeling very hungry much faster (there are no insulin spikes in the blood! ).
For the sake of interest, let’s evaluate the schedule. Two diets - low carb and low fat.
A diet low in carbohydrates is more easily tolerated, the results are gratifying already in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - there are no empty calories! Isn’t this a cherished human dream? !
The natural premium for a low carb diet is up to 5kg in the first week when you exceed 15kg. By the way! It is quite possible to lose 10 kg per month, even if it is all overweight.
The proven effect of sugar avoidance is to reduce hunger and increase satiety. Without much willpower, you can lose weight and quickly turn on the autopilot while forming a menu.
What's the point?
By lowering the amount of carbohydrates, we reduce the amount of insulin in the blood, reduce appetite and lose weight without bothering.
Rule 2: Eat protein, vegetables, and fats every time
Each dish (! ) Consists of protein, fat and vegetables.
This is the easiest way to adhere to a carbohydrate limit of 25 to 50 grams per day. We choose the most beneficial products and maintain normal health by losing weight.
We print out 3 lists below and keep them in front of our eyes in the kitchen.
List of protein foods
Check out the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Uncommon offal - liver, chicken stomachs, etc. ;
- Marine inhabitants: shrimp, squid and small fish of different fats - weight up to 1, 5 kg. Herring, hake, trout, salmon, pollack, cod, yellowfin tuna (including canned in natural juice);
- Natural curd and medium fat kefir;
- Chicken and quail eggs.
The leader in slimming nutrients is protein. From the first days of weight loss, it brings many positive changes in well-being:
- Decreased general anxiety;
- Less hungry at night;
- Skin, hair, nails improve;
- Strong immunity is maintained.
List of low GI vegetables
Low-glycemic vegetables are also interesting:
- Cabbages of all kinds (white, red, broccoli, cauliflower, Brussels sprouts, kale);
- Spinach and greens of all kinds (arugula, vegetable salad, parsley, dill, garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stalks, black radishes, radishes and daikon;
- Zucchini of all kinds, including courgettes;
- asparagus;
- Mushrooms;
- Avocado.
An important plus!
Even 3 extra large salads from these ingredients will not load us with more than 50 grams of carbs per day.
We crush juicy and soluble in the mouth, but we follow a low-carbohydrate diet, which allows you to lose 10 kg per month without harming your health.
Vitamins and fiber will ensure proper bowel cleansing and alertness. Having a habit of vegetable salads, we lay the foundation for health from the first steps on the path to a beautiful figure.
Healthy fat
Important!
Don't be afraid of courage! It is dangerous to combine 2 diets into one. Choose either low carb or low fat. Restricting both will result in a very poor and unhealthy diet.
- Premium extra virgin olive oil (producers Greece, Spain);
- Peanut and almond butter;
- Pumpkin seed oil (sometimes);
- Cold pressed coconut oil (fried in this oil! );
- Natural butter (small quantities);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3).
Don’t be surprised, "Where are the sunflower and other oils? " You can add them to your diet out of habit. But think about health.
Increase Omega-3 In Your Diet!
We find it beneficial to reduce the intake of omega-6 fatty acids even during the diet. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our normal diet is 16 to 20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Weight loss is a strain on the body. It makes sense to help the body omegas. Therefore, we consume fish oil (1-3 teaspoons per day) and only those oils that contain no more than 30% omega-6 fatty acids.
What is partial nutrition?
The right 2 options - your choice:
- Twice, about the same volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of fast satiety:
All dishes are plentiful and slow. Chew thoroughly! And we start with a salad with butter. The first piece of protein in the mouth is poisoned only when one-third or half of the salad has been eaten.
How to cook food to comply with carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Lots of low-carb recipes are always at hand.
Power Summary:
Each of our dishes is a great meal where protein and vegetables are supplemented with healthy fats. Carbohydrates are stored in the range of 25-50 grams per day.
Rule 3: 1 hour of walking down the street and athletics 3 r per week
The first is a must! Each word:
1 hour + regular walk + outdoors.
Are you used to excuses for emissions? Unfortunately, this is questionable. Not every city is in Manhattan. In addition, there are many opportunities around. Walk between houses in a residential area, in a local park, on quiet streets. Go up the nearest outdoor stairs. Walk early in the morning or evening after 8 p. m. when there are fewer machines.
In extreme cases, walking (! ) On the treadmill, fitness rider and any other aerobic exercise bike on a moderate balcony with wide windows. No time at all? Rasti! And walk for 40 minutes, but every day!
It’s not about special aerobics with a jumping pulse at a certain frequency. The main benefits are a change in image, a proven minimum step for heart health and oxygen. The brain consumes up to 18% of the inhaled oxygen. Without it, it is impossible to maintain a good mood. There is no mood - there will be automatic weight loss sabotage. And you won’t even notice how it goes.
Second, athletics is an optional but most effective helper.
Our goal is strength training 3 times a week according to the classic warm-up-exercise-stretching scheme.
Now the most interesting thing: you can learn such a workout even at home. We use our own body weight and extremely slow exercise. Fantastic effect on any muscle group without going to the gym.
Abdominal muscles, squats, squats.
Stretch each insignificant movement for 10-12 seconds and the muscles will tremble from fatigue for 15 minutes. For example, we swing the abs off the floor, slowly tearing off each vertebra. Or squat smoothly, looking at the clock: 10 seconds down, 10 seconds up. And if you wake up at the climax for 3-5 seconds, then the load increases again!
Good choice for beginners without harm to health - calanetics and pilates, slow cycling and orbital track with maximum resistance, all types of boards (forward, reverse, sideways).
You can go to the gym. But if the excuse of "not having time to exercise" doesn’t allow you to associate physical activity with weight loss, give it up today! Remember: you can only lose weight by exercising at home.
The advantage of athletics is the acceleration of metabolism after training, up to a day. Also muscle building and collagen production (skin thanks to you! ). And as the landscape changes, the synthesis of endorphins - hormones of joy - intensifies, allowing you to stay on track.
Conclusion: move on!
Walking in the open air - 1 hour per day. Also, strength gymnastics with any weight is best (body weight will help us! ). Training frequency - at least 3 times a week, preferably 4.
Rule 4: Get carbs once a week
This rule is optional. For many people, however, the controlled element of carbohydrate freedom helps them cope better with weight loss.
What are we doing? We eat carbs on Saturday or Sunday.
Our task is not to use light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbs, pick up something pleasant and even unusual.
Psychologically, the day of unloading can be a day of new food experiences. This will help maintain a victorious mood. Eternal sufferers without the simple joys of being - not about us!
We use carbohydrates for food:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other leguminous vegetables;
- More sweet vegetables: beets and carrots, better raw, occasionally potatoes, Jerusalem artichokes;
- Fresh fruit, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc.
The key to success is to load your carbs only once a week.
We are calm because the weight can jump sharply (up to 2 kg) immediately after the zigzag. Don't panic! It will soon disappear when we get back to carb limits. "Scary numbers" are mostly water retention in the tissues, not pure fat.
So what can we afford? If you really want to:
On the 1st day of rest, devote carbohydrates to the zigzag diet. Choose high-value carbs, moderate GI, high-fiber and healthy nutrients.
Rule 5: Don’t load up on calories!
Eat 7 thousand every day.
However, priority should be given to reducing carbohydrates and achieving a new sense of satiety. When we follow the rule "protein + vegetables + healthy fat", we automatically enter the safe calorie overeating zone.
If you can’t do without counting, count online or on your phone. The average non-hazardous daily caloric intake limit for a 1-month weight loss period is 1, 400 kcal for women and 1, 600 kcal for men. However, much depends on our physical activity and age.
What's the point?
Whether you care about calories is not the first question. Focus on carbohydrates! 25 to 50 grams per day. All other calories must come from protein and healthy fats.
TOP 7 important assistants
We would first distinguish between sleep and water. Even this is enough to avoid weight loss problems in the described system. But you can use all 7 life hacks to keep your health down a gram.
- We sleep deeply and enough. We go to bed until 23: 00. Coolest, darkest and quietest room, constant supply of oxygen. We sleep from 7 to 9 in a row. Every day. In this way we prolong our lives and insure ourselves against "congestion" and "breakdowns" very effectively. There are three hormones: melatonin, ghrelin and leptin. The first - the hero of the TOP 3 natural remedies for systemic senile inflammation. The second controls appetite and rises when you don’t get enough sleep. The third controls satiety and decreases rapidly as soon as we do not fall asleep. No proper sleep? Prepare for an accident: Biochemistry before you.
- We drink more water. 20 to 30 ml for each kilogram of current weight. In the morning on an empty stomach 300 ml. We carry a bottle with us during the day and sip between meals. Large portions of water (1 glass) can be drunk 15 minutes before a meal.
- We do not give up coffee and tea. Two flat teaspoons is an average safe rate. Pros: Acceleration of metabolic processes and choleretic effects in the morning (and this is a quality bowel cleansing).
- The most protein-rich food is breakfast. A light salad of greens, a little fat and a lot of protein to speed up our weight loss by up to 30%! Compared to those who do not pay attention to protein in the morning.
- We deliver fiber every day. Variants - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We don't rule out "fat-burning products. " The name isn't accurate, but these lists have some meaning. , some heroes are included in the diet to benefit health (antioxidants, probiotics, etc. ).
- Small plates. And if the craving for psychological experiments is high, the Chinese stick to it. Who immediately managed to settle in comfortably? Comment below! We guarantee the enjoyment of sounds.
How fast will we lose 10 kg and what supplements will we get
If you follow all the rules, in the first week will fall from 2, 5 to 5 kilograms.
Then - from 1, 5 to 2, 5 kg per week, depending on your body physiology and experience in losing weight.
What are the outcome models for a low carb diet?
Many people will feel worse in the first 5-7 days. Beginners lose weight faster by losing fat. Very fat people may experience plague for more than one week in a row.
Women lose weight more slowly than men. Depending on the stage of the cycle, women's weight loss can fluctuate greatly - even with the same effort and diet.
But the result of following the rules is inspiring: everyone is gaining weight!
Want to lose weight fast? Don’t starve, but say no to sugar.
To date, there have been large-scale observations of positive changes in the carbohydrate diet:
- Elevated sugar levels return to normal;
- Lipidogram - in harmony (decreases triglycerides and "bad" cholesterol, increases "good");
- High blood pressure stabilizes 5 points below without medication;
- And a good mood helps to live happily even in front of well-groomed contours in the mirror.
A doctor's consultation is necessary before changing the diet!
Low carb diets have side effects that can be detrimental to certain chronic diseases and overly strict restrictions for too long.
The sober goal is to lose weight without harming your health. Are you sickHave you recently had an infection? Not sure about your health level? Haven't taken the routine tests in a long time? First the doctor, then the diet.
We hope you find the recommendations helpful. The rules for losing 10 kg per month without harming your health are based on carbohydrate reduction, daily walking, physical exercise and general physiological laws about drinking, sleep and psychology. They will say goodbye to excess savings 2 or even 3 times faster than diets that reduce fat and take every calorie into account.