How to lose 10 kg per month without harm to health is a topical issue for many. But most quick methods only promise speed of weight loss and do not guarantee well-being, let alone a stable 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 the month is not a short period.
What do we want from effective weight loss?
- Reduce appetite and hunger discomfort.
- Get rid of excess fat fast (and not just water in tissues! )
- Feels good - both physically and in the mood.
- Reach the norm in standard health indicators (routine tests, ECG, for ultrasound organ systems).
Modern dietology will help us! Here are some basic steps you can take to begin the process of preparation for mediation.
Rule number 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, sweets, flour, grains and fruits with a high glycemic index.
Why is it so ruthless? There are three important reasons that are 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 expends energy on fat.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- A diet with sugar elimination and foods with a low glycemic index (GI) is the most comfortable weight loss. We stop strong hunger faster (after all, there is no jump in insulin in the blood! ).
Out of curiosity, evaluate the schedule. Two diets - low in carbohydrates and low in fat.
The diet is easier to tolerate with a little carbohydrates, the results are pleasant already in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Is not this a cherished dream of a human being?!
The natural bonus of a low carb diet is up to 5kg with more than 15kg in the first week. Moreover! It is quite possible to lose 10 kg per month, even if it is all overweight.
The proven effect of avoiding sugar is to reduce hunger and increase satiety. Able to become selfless without extreme effort and quickly turn on autopilot when forming menu.
What is the last line?
By reducing carbohydrates, we reduce the level of insulin in the blood, reduce appetite and lose weight without obsessive hunger.
Rule # 2: Eat protein, vegetables and fats every time
Every meal (! ) Consists of proteins, fats and vegetables.
This is the easiest way to achieve a carbohydrate restriction of 25 to 50 g per day. We choose the most useful products for weight loss and maintain normal health.
We print the 3 lists below and store them in front of us in the kitchen.
List of protein foods
Check out the diversity!
- Animals and poultry: beef, chicken, turkey, pork, etc. Sh. Less often, by-products - liver, chicken stomachs, etc. ;
- Sea creatures: shrimp, squid and small fish with different fat content - weight up to 1. 5 kg. Herring, hake, trout, pink salmon, rabbit, cod, yellow tuna (including canned food in natural juice);
- Natural cottage cheese and moderately fatty kefir;
- Chicken and quail eggs.
The leader in slimming nutrients is protein. It brings many positive changes in well-being from the very first days of weight loss:
- Reduced general anxiety;
- Less often suffers from night starvation;
- Skin, hair, nails improve;
- Supports strong immunity.
List of low GI vegetables
Low glycemic vegetables are also fun:
- All kinds of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of herbs (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stalks, black radish, ordinary radish and daikon;
- All varieties of zucchini, including zucchini;
- Green beans (asparagus);
- Mushroom;
- Avocado.
An important plus!
Even 3 super-volume salads from these ingredients will not load us with more than 50 grams of carbohydrates per day.
We drink soup and mouthwash, but stick to a low-carbon diet that allows us to lose 10kg a month without harming our health.
Vitamins and fiber provide adequate bowel cleansing and alertness. With the habit of vegetable salads, we build health from the very first steps on the way to a beautiful figure.
Healthy fats
ᲛImportant!
Do not be afraid of courage! It is dangerous to combine 2 diets into one. Choose low carb or low fat. By limiting both, the diet will be critically poor and unhealthy.
- Extra virgin olive oil (manufacturers in Greece, Spain);
- Peanut and almond butter;
- Pumpkin seed oil (sometimes);
- Cold pressed coconut oil (fry in this oil! );
- Natural butter (in small quantities);
- 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 sunflower and other oils? " You can add them to your diet because of the habit. But think about health.
Increase omega-3 in your diet!
We believe that it is beneficial to reduce the intake of omega-6 fatty acids even in the diet. The harmony of omega 3 and 6 is the ratio of 1 to 4. Our normal diet is 16-20 times higher than omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Weight loss will be followed by fatigue and constant tiredness. 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 does not contain more than 30% of all fatty acids.
What is a fractional meal?
2 options are suitable - your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to fast saturation:
All meals are plentiful and slow. Chew well! And we start with a salad with butter. The first piece of protein is poisoned in the mouth only when a third or half of the salad has already been eaten.
How to prepare to meet 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 your fingertips.
Summary of dishes:
Each of our meals is a great meal where proteins and vegetables are accompanied by healthy fats. Carbohydrates are stored up to 25-50 grams during the day.
Rule number 3: 1 hour walk on the street and athletics 3 r / week
The first is necessary! Each word:
1 hour + continuous walk + outside.
Are you used to justifying gas emissions? Alas, it is doubtful. Not all cities are Manhattan. Moreover, there are plenty of opportunities around. Walk between houses in a residential area, in a local park, on quiet streets. Walk up the stairs to the nearest open air. Walk early in the morning or after 20: 00 in the evening when there are fewer cars.
In extreme cases walk (! ) On a treadmill, health rider and any other aerobic exercise machine at a moderate pace with wide open windows on the balcony. No time at all? Find it! And walk for 40 minutes, but every day!
We are not talking about special aerobics with accelerated heart rate with a certain frequency. The main benefits are image change, proven minimum steps for heart health and oxygen. The brain consumes up to 18% of inhaled oxygen. It is impossible to maintain a good mood without it. No mood - there will be an automatic diversion of weight loss. And you may not even notice how it happens.
Secondly, athletics is an optional but most effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-workout-stretching pattern.
Now the most interesting: you can master such exercises even at home. We use our body weight and super slow workout routine. Fantastic effect on any muscle group without going to the gym.
Abs, squats, lunges.
Stretch each trivial movement for 10-12 seconds and in 15 minutes the muscles will shake from fatigue. For example, we roll the abs off the floor, slowly cutting off each vertebra. Or we sit quietly, looking at the clock: down 10 seconds, up 10 seconds. And if you stop for 3-5 seconds at the climax, then the load increases again!
A good choice for beginners without harm to health - Callanetics and Pilates, slow walking on an exercise bike and orbit with maximum resistance on the track, all kinds of planks (front, back, side).
You can go to the gym. But if the excuse "there is no time for the gym" prevents you from engaging in physical education with weight loss, throw it away today! Remember: You can lose weight just by exercising at home.
The advantage of athletics is to speed up the metabolism after a workout, up to one day. Also muscle contouring and collagen production (skin thank you! ). And as the landscape changes, so does the synthesis of endorphins - hormones of joy that allow us not to deviate from the right path.
Conclusion: Move!
Walking in the open air - 1 hour a day. In addition, it is best to do strength training at any weight (body weight will help us! ). Exercise frequency - at least 3 times a week, preferably 4.
Rule 4: Load up carbs once a week
This rule is optional. However, for many people the controlled element of carbohydrate freedom helps them better cope with weight loss.
What are we doing? We eat carbohydrates on Saturdays or Sundays.
Our task is to protect ourselves from light carbohydrates (flour, sugar, honey, sweet desserts). But enjoy healthy complex carbohydrates, get something enjoyable and even unusual.
Psychologically, a day of unloading can be a day of new food experiences. This will help maintain a winning mood. Eternal torments are not upon us without the mere joy of being!
For carbohydrate foods we use:
- Buckwheat, including greens, millet, rice, quinoa, buckwheat and other legumes;
- More sugary vegetables: beets and carrots, better raw, sometimes potatoes, Jerusalem artichokes;
- Fresh fruit, preferably medium GI - no more than 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc. Sh.
The main secret to success is to load up on carbs only once a week.
We are calm because the weight can jump sharply (up to 2 kg) immediately after the zigzag. Do not panic! It will disappear quickly as soon as we return to carbohydrate restrictions. "Terrible numbers" - most tissues retain water rather than pure fat.
So what can we do? If you really want:
Dedicate 1 day to a carbohydrate zigzag in your diet. Choose high-carbohydrate, medium-GI, high-fiber, and healthy sources of carbohydrates.
Rule # 5: Do not depend on calories!
It is not enough to eat 7 thousand a day.
But the priority should be to reduce carbohydrates and achieve a new sense of fullness. When we follow the "protein + vegetables + healthy fats" rule, we automatically move to a safe zone for calorie overeating.
If you can not do without counting, count online or over the phone. The average non-hazardous restriction of daily calories during the weight loss period for 1 month is 1400 kcal for women, 1600 for men. But a lot depends on our physical activity and age.
What is the last line?
Whether you care about calories is not the first question. The main focus is on carbohydrates! 25 to 50 grams per day. All other calories should be obtained from proteins and healthy fats.
TOP 7 Important Assistants
First we slept and drank water. Even this is enough to avoid the weight loss problems described in the system. But you can use all 7 life hacks so that your health does not drop a gram.
- We sleep deeply and sufficiently. We sleep until 23: 00. The coolest, darkest and quietest room, with a constant supply of oxygen. We sleep from 7 to 9 o'clock in a row. Everyday. In this way we prolong life and very effectively insure ourselves against "overload" and "accident". The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is the TOP 3 Natural Protective Systemic Aging Anti-Inflammation Hero. The second controls appetite and increases when you are not getting enough sleep. The third controls saturation and falls quickly as soon as we do not get enough sleep. Do not have proper sleep? Get ready for an accident: Biochemistry is against you.
- We drink more water. 20 to 30 ml per kilogram of current weight. In the morning on an empty stomach 300 ml. During the day we take a bottle with us and drink it between meals. A large portion of water (1 cup) can be drunk 15 minutes before eating.
- We do not refuse coffee and tea. Two flat teaspoons is an average safe indicator. Pros: Accelerate metabolic processes and choleretic effect in the morning (and this is a high quality intestinal cleansing).
- Breakfast is a very important meal - it can either make or break your day. A light salad of herbs, a little fat and a lot of protein, so our weight loss will be accelerated by up to 30%! Compared to those who do not focus on protein in the morning.
- We are introducing fiber daily. Options - oat bran, flax seeds, unique psyllium, cabbage, radish.
- We do not neglect "fat burning products". The name is not exact, but there is some sense in these lists. Judge for yourself: mainly mentioned are green tea, sour and very juicy vitamin vegetables and fruits. Considering carbohydrates (no more than 50 grams per day! ), We will include some heroes in the diet for health side effects (antioxidants, probiotics, etc. )
- Small plates. And if the craving for psychological experiments is great, then Chinese sticks. Who managed to be comfortable right away? Comment below! We guarantee you loud pleasure.
How fast will we lose 10 kg and what bonuses will we get
2, 5 to 5 pounds will pass in the first week by following all the rules.
Further - 1, 5 to 2. 5 kg per week, depending on your body physiology and weight loss experience.
What are the consequences of a low carb diet?
Many people feel worse within the first 5-7 days. Beginners losing weight lose fat faster. Very fat people can hit plum 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 significantly - even with equal effort and diet.
But the result of following the rules is inspiring: everyone is losing weight!
Do you want to lose weight fast? Do not starve, but say "No! " To sugars.
To date, there have been extensive observations of positive changes in the body during a restricted carbohydrate diet:
- Increased sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decreases, "good" cholesterol increases);
- High blood pressure stabilizes 5 points below without medication;
- And a good mood contributes to a happy life even before the cherished outline in the mirror.
It is necessary to consult a doctor before changing the diet!
A low carb diet has side effects that can be detrimental to certain chronic diseases and overly strict restrictions for too long.
A sober goal is to lose weight without harming your health. Are you sick? Have you had an infection recently? Do not know your health level? Haven't you done routine tests in 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 harm to health are based on carbohydrate reduction, daily walking, sports physical education and general laws of physiology regarding drinking regime, sleep and psychology. They allow you to say goodbye to extra savings 2, or even 3 times faster than diets that reduce fats and take in all the calories.