Women in the modern world strive for an ideal figure. Sometimes in order to achieve the coveted figure on the scales, girls are ready to sacrifice a lot. The most effective methods of weight loss are based on proper nutrition, thereforeWeight from this approach gradually but irreversibly goes away. In life, there are situations when you urgently need to lose 5-10 kg. For example, before a trip to the sea, the upcoming weddingOr prom night. For such cases, there are emergency weight loss methods. Consider the recommendations on how to quickly lose 10 kg at home.
How to lose 10 kgs in a week quickly?
Losing 10 kg in a week is not easy. Even with strict adherence to a strict diet, the weight varies in its own way from different people and depends on the characteristics of the body. A person 10 kg as a result of the dietWill lose weight, and another 3-5 kg. Before choosing a weight loss system, it is worth considering that a rigid, rapid weight loss system can negatively affect the health of people with chronic diseases.
The ideal option for those wishing to lose weight at home is to consult a dietitian or doctor before starting the diet. If you still decide to lose weight in a week, you should be able to shed those extra pounds quickly. One of the ways to reduce it will have to be adhered to. High results of such weight loss systems are based on 3 main components: a special diet, daily training, the use of proteins and low-carb foods.
change diet
For rapid weight loss, you must follow a fractional nutrition system. You must follow a special diet for 7 days. The main rule is to eat in small portions throughout the day. It is very important that you do not feel hungry. Metabolism slows down if the body starts to feel it. The body starts saving energy and the process of losing weight slows down. And 5-6 meals a day in small portions accelerates the metabolic processes in the body. Fast DietThe menu should contain low carb foods.
eat protein rich food
Fast diets are based on a diet free of carbohydrates. And the menu of the week includes protein products: lean meat, fish, cottage cheese, eggs, dairy products. The lack of carbohydrate "fuel" forces the body to obtain energy from fats. This leads to the fact that excess adipose tissue is burned.
stick to the workout
To lose weight fast you need to include physical exercise in your routine. This will help in creating a calorie deficit in the body, which will help in getting rid of those extra pounds effectively. Physical activity in the bodyIncreases the rate of metabolic processes, allowing you to quickly shed excess body fat. Exercising while dieting helps maintain skin firmness and elasticity while shedding heavy weight.
most effective diet to lose 10 kg weight
How to lose 10 kgs fast? The best option for quick weight loss would be mono or protein diet. Regular exercise and massage of problem areas will fully consolidate the result of losing weight. Consider the effective and popular rapid weight loss diet.
Diet "10 × 10"
For 10 days on this diet, they lose up to 10 kg. The principle of the diet is to consume few foods rich in protein, and carbohydrate foods are limited to 20 grams per day. This forces the body to use energy, which leads to a reduction in body weight. While dieting you should eat 5 times a day. The portion of food at a time is not limited.
During the diet, you can not eat such foods: sweets, flour, fatty milk, cottage cheese and sour cream, cereals, sausages, alcoholic drinks, sweet juices, nuts, beans, vegetables with a high starch content (potatoes, beets), Liver , shrimp, squid, fruits (lemon and sour berries are recommended to be included in the menu).
Products for the 10 × 10 diet menu:
- lean beef, pork
- fatty fish
- Poultry (chicken, turkey)
- low-fat kefir and cottage cheese
- Eggs (don't overuse)
- low carb vegetables
- Water
- tea Coffee
Diet on buckwheat and kefir
Buckwheat porridge contains a lot of protein and vitamins, but few carbohydrates. Therefore, when eating buckwheat porridge, the energy of fat deposits is spent. This leads to a decrease in body weight. WeightAdopting this method of reducing you will never feel hungry for a whole 7 days. The essence of the diet is very simple. It is permissible to eat buckwheat porridge without restrictions per day, only 1 fruit (except grapes and bananas)), drink 1 liter of one percent kefir, tea or coffee without sugar.
It is allowed to drink water without any restrictions. To make porridge, take 1 cup of buckwheat and pour 2 cups of boiling water over it. Buckwheat is left to steam for days. Oatmeal is not salty andNo spices are added to it. This dish is eaten in unlimited quantities for all 7 days. This diet is not suitable for diabetic and high blood pressure patients.
apple diet
Apples contain pectin. This substance enters the body with food, improves digestion processes and helps burn fat. How quickly a girl can lose 10 kg on apples? On the apple diet for a week, you can actually lose up to 10 kg. Researchers on the effects of pectin on the body have concluded that the use of 25 grams of this substance can reduce weight by up to 300 grams. On this basis, nutritionists have developed a menu for the apple diet, followed by a loss of up to 2 kg per day. apple diet menu:
A Day
- Breakfast: 2-3 grated apples with lemon juice (as per taste) and a handful of nuts.
- Lunch: salad of 20 grams of parsley, 3 apples, 30 grams of green onions and 1 grated egg.
- Dinner: 3 apples
second day
- Breakfast: Steamed rice (small plate) and 3 apples.
- Lunch: Rice porridge (1 soup plate). It is prepared by adding lemon juice and zest to boiled apples with steamed rice.
- Dinner: Half a bowl of boiled rice without spices and salt.
day 3
- Breakfast: cup low-fat cottage cheese and 2 apples.
- Lunch: Apples with cottage cheese. To prepare this dish, apples are cut into strips and poured with water and lemon juice. The cheese is mixed with 2 tsp. honey and a handfulMix apple straws saturated with walnut kernels and lemon juice.
- Dinner: fat-free cottage cheese 50 grams.
fourth day
- Breakfast: salad with grated 2 carrots and 1 apple.
- Lunch: apple salad with carrots. Grated ingredients are mixed with 2 tsp. honey and lemon zest.
- Dinner: baked apples (2 pcs. ) And 1 tsp. honey.
day 5
- Breakfast: boiled carrots and beets, grated.
- Lunch: boiled beetroot, a plate of oatmeal, an egg.
- Dinner: carrots, grated with honey or sugar.
the sixth day
The menu is the same as on day 1.
day 7
The menu is the same as on Day 2.
