Proper nutrition for losing 10 kg in a month at home: plan and workouts

Losing 10 kg in a month is a goal that is not achievable for everyone who is losing weight, and there are a number of reasons for this: initial weight, gender and age, and chosen methods. To lose weight quickly, but not harm your health, you need to eat right and exercise. You need to gradually exit any diet for quick weight loss. And before you start following it, you need to familiarize yourself with the possible consequences of sudden weight loss.

General rules

To lose 10 kg in a short time, you need to make a lot of effort, but we all want to lose weight, first of all, beautifully, without fainting from hunger and so that the weight does not return.
It is best to “remove” such weight within 3 weeks, systematically and with proper nutrition, getting rid of 3-4 kg, however, there are more extreme methods that suggest going all this way in just 10-14 days. A diet for quick weight loss of 10 kg is usually based on the principle of fractional, often separate, low-calorie nutrition, completely excluding simple carbohydrates and sometimes fats. Besides:

• the diet must be combined with sports, protein must be present in the menu, otherwise it will not be fat mass that will be lost, but muscle;
• be sure to drink at least 2 liters of clean boiled water - this will allow you to “flush” the body and remove waste, toxins and decay products;
• completely give up salt - any excess fluid retained in the body is a plus on the scales;
• no spices, sauces - they awaken the appetite and can cause a breakdown;
• no sugar, any flour, pasta, confectionery products - fast carbohydrates, including semolina porridge, potatoes, tea crackers, etc.;
• forget about food “from the package”, now on your table there are only natural vegetables, unsweetened fruits, lean meat, eggs, cereals that can only be boiled, steamed, baked or eaten raw;
• drink green tea - it tones, a natural soothing herbal tea is also suitable, it will relieve irritability;
• foods with negative calories - leafy greens, celery, artichoke, carrots, cucumbers, cabbage, radishes - a whole list of foods that “carry no calories”, because their digestion takes more energy than they contain, and in addition, they enrich the menu with vitamins , microelements, fill the stomach and dull the feeling of hunger;
• multivitamin complexes - contact your therapist to prescribe the best option for you to reduce the negative impact of a low-calorie menu, and do not forget to consult your doctor about your future diet menu!

Varieties

• The 10-day diet is better known as “ 10X10 ” - the fastest and most extreme way to lose so much weight, it is based on predominantly protein and, most importantly, low-calorie nutrition. It requires a strict regime and compliance with all the rules - not only eating according to the menu, avoiding salt, sugar and alcohol, but also regular physical activity, at least morning jogging or long evening walking.
• A diet for 14 days is a more gentle and effective way to get rid of extra 10 kg, it involves a weekly kefir or buckwheat fasting day. The food is also low-calorie, mainly protein and fractional.

How to consolidate the result

If, after finishing the diet, a person returns to his usual lifestyle (eating pizza, French fries and physical inactivity), then the kilograms will return again. To avoid this, you need to completely change your eating habits, give up unhealthy, high-calorie foods, and continue to exercise.

In no case should you, after finishing the diet, attack everything that was prohibited during the diet.

If today a person overate or ate something that was not worth it, then tomorrow it is necessary to spend a fasting day.

Authorized Products

To stimulate metabolism and quickly lose weight, you need to eat at least 5 times a day in small portions - 100-150 g. Food should be predominantly protein, because the absence of carbohydrates will start the process of breaking down deposits and normalizing glucose levels in the bloodstream. Therefore, your diet should consist of the following foods:

• lean meat (chicken, turkey, white fish, veal);
• eggs – at least 2 pieces every two days;
• low-fat fermented milk products - cottage cheese, cheeses, kefir, yogurt, etc.;
• fresh, boiled, steamed or baked vegetables;
• leafy (lettuce, spinach, sorrel) and spicy greens (parsley, dill, green onions, cilantro, celery, basil);
• sour fruits and berries (kiwi, pomegranates, grapefruits, lemons, limes, cranberries, blueberries, blueberries).

Table of permitted products

Fully or partially limited products

Quick diets for losing weight by 10 kg exclude a wide range of foods familiar to modern people:

• bread, buns, pasta, porridge, potatoes, bananas, sugar - the basis of a hearty meal, simple, easily digestible carbohydrates, but to lose weight you will have to switch exclusively to complex carbohydrates and natural sugars from fruits and berries;
• fried, salted, smoked is prohibited - you will be greatly surprised that each product has its own unique taste that you want to enjoy, and salt, frying, smoking - makes the food the same, masks low-quality products;
• fatty foods are absolutely incompatible with the process of losing weight, because our task is to reduce the consumption of carbohydrates and fats to a minimum so that the body begins to break down its own deposits;
• sauces, packaged yoghurts, canned food, semi-finished products, snacks - all of this contains too many harmful additives: preservatives, dyes, thickeners, flavor enhancers, which are undesirable for even a healthy person to consume.

Table of prohibited products

Menu (Meal Schedule)

Sample menu for the week

Mon

W

Wed

Thu

Fri

Sat

Sun

Attention!

A diet for 14 days allows you to carry out a fasting day once a week - a mono-diet on apples or kefir , or buckwheat with green tea, with any option that is most suitable for you! It is better to do it in the middle of the week, so that on the weekend you have more time to prepare something tasty and healthy, of course, corresponding to the menu proposed above.

Proper nutrition minus 10 kg per month

The rules listed above are also suitable for this type of diet, such as proper nutrition. Although this technique is more often considered even a way of life, because its principles can be adhered to for any amount of time. The basis is a balanced diet with the amount of proteins and carbohydrates necessary for a person. The diet does not exclude sweets, but they should be healthy, for example, marshmallows, cheesecake, marmalade or regular cottage cheese casserole. The main dishes of proper nutrition are also healthy and no less tasty. You can study the detailed menu below.

Menu

The main principle of a diet in the form of proper nutrition is a mandatory breakfast. Its absence makes you overeat in the evening. You can also eat something sweet in the morning. Lunch should include a portion of carbohydrates and proteins, and dinner should include only proteins. An approximate menu taking into account these principles can be compiled as follows:

• breakfast - rice with a piece of bread, a small fruit, green salad and tea with lemon;
• snack – yogurt, a portion of cottage cheese, fruit;
• lunch – low-fat fish with vegetable salad, 2 pieces of toast, still mineral water;
• afternoon snack - a handful of nuts or dried fruits;
• dinner - stewed vegetables with a steamed cutlet, a slice of bread, water or tea with lemon.

Advantages and disadvantages

10 kg weight loss plan

In addition to drawing up a diet plan for a month for more effective weight loss, it is recommended to develop a training system. It will depend on whether you work out at home or go to the gym. When drawing up a plan for the month, women should focus on cardio, which, along with diet, helps burn fat more effectively. For men, serious strength training is more suitable, as it helps build muscle. When choosing exercises, you must take into account their complexity, especially if you are a beginner athlete.

At home

Even at home, you can exercise effectively if you take just a couple of dumbbells and weights. The beginning of the workout is a warm-up, for example, cardio or a few simple exercises - squats and push-ups. At the end of classes, it is recommended to do a cool-down in the form of stretching for proper muscle formation. The main complex may include the following exercises, performed in 3 sets of 8-10 repetitions:

• lunges, possibly with dumbbells;
• twisting;
• push ups;
• plank for 30-60 seconds;
• squats, including plies;
• lifting the pelvis in a lying position;
• leg lift;
• "scissors" or "bicycle".

In the gym

The principles of creating workouts for gym classes remain the same. It is recommended to use a treadmill, exercise bike, or elliptical for cardio exercise. A basic set of exercises can be as follows:

• barbell bench press;
• dumbbell fly in a lying position;
• squats with a barbell on the shoulders;
• leg extension in the simulator;
• standing arms raise with dumbbells;
• raising on toes in the simulator;
• twisting;
• hyperextension.

Reviews and results

• Katerina, 38 years old: “... The diet is good, very healthy and nutritious food, I personally like it. I warn you right away - that minus 10 kg may not be, but you will definitely lose weight, strict adherence to the regime, sports and, of course, the initial parameters are important. I have been following this menu for 1.5 months now. and it helps me keep my figure in perfect shape.”
• Lyubov, 22 years old: “... Although it is correct to lose weight gradually, without subjecting the body to much stress. The recommendations of nutritionists helped me gradually lose weight by 10 kg, not so quickly - in a month I dealt with my huge problem.”

Lost 10 kg

• Valeria, 39 years old: “... I tried diet 10 in 10 days, as a result, I lost 7 kg in 2 weeks, I did a couple of fasting days, buckwheat and kefir, now I practice them regularly.”
• Alena, 21 years old: “... I chose the best super fast diet. Thanks for the detailed description and details! I tried it, and in 5 days I’ve already lost 3.5 kg! The menu is delicious, losing weight is fun and enjoyable!”

Exercises for weight loss

Exercise can help with weight loss, but without proper nutrition it will not bring the desired result. Desire alone is not enough, you will have to try to make exercise a part of your life. There are general rules that you can follow to make your body more toned:

1. You need to train at least three times a week.
2. Training should be long. Research has proven that aerobic exercise for more than 40 minutes is the best method for losing weight.
3. Aerobic exercise must be combined with strength training. You need to end each workout with stretching.
4. During the workout, you need to monitor your heart rate; it should not exceed the maximum allowable value.
5. Training should be functional, targeting all muscle groups.
6. You need to increase the load gradually.

It is recommended to supplement physical activity with proper nutrition and adherence to a routine. A weight loss specialist or personal fitness instructor can tell you about all the nuances. But it should be borne in mind that this method of losing weight is not suitable for everyone. In most cases, a complex technique is required that combines the principles of rational nutrition and psychotherapy, offered in weight loss clinics.