The best diets for losing weight by 10 kg - menu, reviews and results!

Losing extra pounds is the dream of everyone who is overweight. There is a lot of available information about diets, the adherence to which makes it possible to lose 10 kg in a month at home.

To achieve the goal you need: a positive attitude, a desire to achieve excellent results, follow the advice of nutritionists and instructions. The basic rule of nutrition is to reduce the number of calories consumed. The most effective diets include vegetable and fruit diets.

General rules

Whatever diet a person chooses for himself, in order to lose 10 kg, you need to adhere to the following rules:

1. Avoid dehydration and drink regular clean water in sufficient quantities - from 8 to 12 glasses a day. On average, you can calculate your required norm using the formula: 40 ml * per number of kilograms a person weighs.
2. Do not drink water or any other drinks during or immediately after meals. This is advisable from the point of view of its effect on digestion - water that gets into the stomach during a meal negatively affects the consistency of gastric juice, and therefore digestion takes longer. It is optimal to drink water half an hour before and an hour and a half after meals.
3. Properly distribute nutrients: in the morning and before lunch, eat slow carbohydrates, fruits and dried fruits, and in the afternoon - protein foods with vegetables.
4. Do not overeat and try not to consume more than 300 g of food at one meal.
5. Avoid hunger and eat at least 4 times a day at intervals of 2-3 hours.
6. Do not eat at night - the last meal should be 3-4 hours before bedtime.
7. Avoid frying in any oils and cook food only using gentle heat treatment methods: boil, stew, bake, bake on a non-stick coating, steam.
8. It is advisable to control the amount of calories consumed. To do this, using a special formula, taking into account the person’s personal data, it is necessary to calculate the norm and reduce it by 20-30%.
9. It’s best to do it slowly in order to lose 10 kg, following a balanced diet - this will be safer for your health and appearance. If you need to lose weight quickly, it is very important to exit the diet correctly.
10. Regular physical activity, massages and cosmetic procedures will help you achieve the desired result faster.

For whom diets are not recommended?

1. For children of preschool and school age , any diet is strictly prohibited. A diet is a restriction in nutrition, and childhood requires a large amount of building material that is found in food. Insufficient consumption of fats, proteins and carbohydrates will lead to improper metabolism, skeletal formation and defective development of internal organs.

In adolescence, dietary restrictions can lead to irreparable problems in sexual life and infertility in girls . Because this period is the stage of maturation of the body, the transition to adulthood. Internal secretion begins to work intensively, hormonal changes occur, and puberty begins.

How to lose 10 kg in a month at home without harming your health.

Restricting glucose intake will affect negative brain activity during study. Therefore, for the full growth and development of a growing body, a balanced, nutritious diet is required.

To solve the problem of excess weight in children and adolescents, there are specialists who can help with this issue.

1. Women during pregnancy and lactation are not recommended to resort to diets. To bear and give birth to a full-fledged and healthy child, the body requires a large amount of various minerals, vitamins and nutrients. The body may react negatively to the absence of important elements during the development and growth of the fetus. This can lead to the birth of a weakened or sick child, as well as provoke a “miscarriage”.

For full development, the baby receives all nutrients and beneficial substances from mother’s milk. During the diet, the mother experiences a deficiency of nutrients, which can affect the baby’s poor growth and development.

1. Women during menopause (menopause) are not recommended to diet, which implies a restriction in the supply of nutrients to the body. During menopause, sexual functions completely disappear. The body requires a lot of strength and energy to rebuild. A balanced diet will help the body during this period, which will help maintain good health and good spirits.
2. For people with chronic illnesses, diet can cause serious harm to their health. Restrictions and restrictions on food can cause stress, which in turn activates chronic diseases. This especially applies to people suffering from diseases: intestines, liver, diabetes, and inflammation of the gallbladder. People with heart failure, endocrine pathology and renal failure should also avoid strict diets.

Authorized Products

Real weight loss of 10 kg is possible on various diets, the menu of which includes the consumption of a large number of foods. Therefore, it is impossible to unambiguously determine a universal list of permitted products for all food systems. But there are some that will not harm your figure with any diet:

• Lean meat: chicken, turkey, beef, rabbit.
• Any fish and seafood.
• Egg whites.
• Cottage cheese up to 5% fat.
• Low-fat cottage cheese and milk.
• Plant proteins: legumes, soy products.
• Vegetables and fruits with negative calories: cucumbers, cabbage, tomatoes, radishes, zucchini, greens, beets, herbs, bell peppers, apples, pears, apricots, watermelons and other berries, citruses, kiwi.
• Limited - cold-pressed vegetable oils without heat treatment, nuts, seeds.

According to experts, all these products, prepared using gentle heat treatment methods, will not harm the figure if consumed in moderation, even at a late time.

Menu options

There are many menu options for a weekly diet. Their diet depends on the number of kilograms that a person “wants to lose.” Accordingly, for losing 5 kg per week, the restrictions are not as strict as for 10 kg. There is no strict definition of what type of diet an “express diet” is.

It can be either low-fat or low-calorie, mono-diet, or combine elements of different types of diets. The main criterion for a weekly diet is a tangible result in a short time. Below are options for the most common diets for losing weight in a week.

Fully or partially limited products

Depending on which nutritional system is chosen by those losing weight, the following products are considered dietary:

• All vegetables prepared using gentle methods, no more than 2 times a week - potatoes;
• All fruits, but sweet and dried fruits - in the first half of the day;
• Cereals - buckwheat, oatmeal, rice, preferably without processing;
• All types of flour, except white wheat: whole grain, rice, chickpeas, corn, coconut, amaranth, flax. Experts recommend consuming products made from them in the first half of the day, like porridge and other foods rich in carbohydrates.

To lose weight, you need to completely give up:

• Products made from white flour;
• Confectionery, sugar and honey;
• Sausages and meat substitutes: semi-finished products, canned food, smoked meats;
• Roast;
• Fast food;
• Mayonnaise and similar sauces;
• Unhealthy snacks and snacks that contain flavor enhancers and other chemicals;
• Alcohol.

How to get out of a mono-diet

During severe restrictions, the body experiences stress. The instinct of self-preservation is triggered, so after stopping the diet, you can gain weight very quickly, since your appetite and even your sense of smell increase.

You must adhere to the following rules in order to maintain the result:

• It is necessary to maintain fractional meals, that is, up to 6 times a day. You should eat a small portion at each meal. The total caloric intake should be 1200 kcal per day for at least a week, and then you can gradually increase it.
• When leaving a mono-diet, for example, kefir or buckwheat, you need to add no more than 2 types of new products daily.
• The drinking regime must remain the same - up to 2 liters of clean water per day.
• Fasting days should be carried out (once a week). The base can be kefir, vegetable salad, fruit.
• You should not drink alcohol after leaving the diet, so if losing weight was necessary to get in shape for the holiday, you will have to abstain from alcoholic beverages during the feast.

With strict diets, physical activity is limited to walks in the fresh air, since otherwise the body will not have enough energy for vital processes.

Advantages and disadvantages

The benefits of losing weight by maintaining a balanced diet include creating a menu of permitted and partially permitted foods from the lists above and following the universal rules for losing weight. Benefits of this approach :

• Weight loss occurs gradually, so the body adapts to the new lifestyle, the skin has time to tighten and the appearance of stretch marks becomes less likely.
• The body, along with approved products, receives all the necessary microelements for the full functioning of all organs.
• Due to the fact that a large number of products are allowed for consumption, the menu will be varied and tasty, which will help to avoid breakdowns and make it easier to lose weight.
• Fractional nutrition in small portions and a time interval between meals of 2-3 hours helps to reduce the size of the stomach, speed up metabolism and improve the digestion process.
• You can follow such a diet for an unlimited amount of time, and there will only be health benefits.
• You don’t have to leave this food system; you can eat like this throughout your entire life.

Disadvantages of losing weight with proper nutrition:

• Losing weight is not as fast as with stricter diets.
• When following a diet, you need to take the process seriously and think through the menu, spend time purchasing groceries and preparing dishes.

Features of losing weight by 10 kg

Whatever the initial weight, 10 kilograms is a lot of weight and getting rid of it cannot go unnoticed either for your well-being or for your appearance. Process Features:

• The body adapts to the new nutrition system, regimen and the absence of harmful foods. Therefore, the first few weeks will definitely not be easy, but approximately 20 days are needed to form new habits.
• Volumes will decrease, which will affect the size of clothes more noticeably, the lower the initial weight.
• First of all, the weight will go away from problem areas.
• The largest amount of weight will come off in the first 7-10 days. This is due to the fact that if you follow a healthy diet, excess fluid will leave the body - up to 3 kg, after which the weight will be approximately 1-1.5 kg per week.
• The faster the weight goes away, the more difficult it will be for the skin to adapt. If you manage to get rid of 10 kg in a few weeks, then the appearance of stretch marks becomes very likely.
• Even if the weight comes off gradually, it is necessary to take care of the skin of the body: cleanse with scrubbing, moisturize and nourish with creams, massage and wrapping procedures.
• To achieve results faster without cutting back on your diet, it is recommended to speed up metabolic processes by visiting a bathhouse, drinking the Sassi drink, or a fat-burning cocktail made from kefir and cinnamon.

What you need to know before you start losing weight

An easy way to lose weight has not yet been invented. Bringing your weight back to normal will take some effort.

The main conditions that must be met:

• make sure that you have no health problems and no exacerbations of chronic diseases;
• do not quickly introduce food restrictions, change the caloric content of your diet over several days;
• If you have problems with the nervous, musculoskeletal or cardiovascular systems, be sure to take them into account and inform a nutritionist or trainer;
• stop the diet if you feel worse;
• review your eating habits in advance, this will help you maintain weight after losing weight.

By following these simple rules, you can get rid of excess weight without harming yourself. Let's look at the main 5 ways to lose weight that can really help you lose extra pounds.

Unfortunately, an easy way to lose weight has not yet been invented, so you will have to work hard.

Types of diets by severity

In addition to proper nutrition, which is considered the most loyal way to lose weight, there are a huge number of strict diets.

Strict

Strict diets are those that involve significant restrictions. They may relate to the set of permitted foods or daily calorie content.

Strict diets according to the number of allowed foods:

1. Monoration on cereals, kefir, any protein product, on a certain vegetable or fruit.
2. Drinking diets in which any solid food is prohibited.
3. Detox programs, in which only vegetables and fruits, mainly raw, are allowed for consumption; dishes prepared using gentle heat treatment methods are allowed.
4. Protein diets, the goal of which is intense fat burning. 60% of the diet consists of protein products, 20% - vegetables and another 20% - healthy fats.

Strict calorie restriction diets are diets in which the caloric intake is 1000-1200 calories per day. In this case, the set of products is the same as with proper nutrition.

Cleansing

A cleansing diet or detox program is a nutritional system whose goal is to remove waste and toxins from the body. This diet is usually followed before starting to lose weight. The duration of cleaning is from 1 to 3 weeks. During this time you can use:

• Raw fruits;
• Raw, stewed, steamed or boiled vegetables;
• Smoothies and juices from vegetables and fruits;
• Plain water;
• Green tea;
• Cold pressed vegetable oils.

According to the classic detox program, from 5-6 days you need to introduce rice into the menu, and from 8 - low-fat fermented milk drinks and lean meat.

For the lazy

Several nutritional systems are commonly called a diet for the lazy:

1. With drinking water. The basic rule is to drink at least 2 glasses of water before each meal. The bottom line is that by filling the stomach with a lot of water, a person then eats much less food. In addition, water speeds up metabolism, improves digestion and promotes cleansing.
2. With the use of simple foods: boiled eggs, meat and fish, low-fat cottage cheese, fresh vegetables and fruits, kefir, tea, water. Very little time is spent on cooking, and the food is easy to carry with you. For people who don’t care about eating tasty food, this approach to losing weight is ideal.

Types of diets for losing weight by 10 kg by composition

You can lose 10 kg using diets with different compositions, each of which has its own advantages, disadvantages and features.

Protein

A weight loss method based on the consumption of protein as the main product is considered the most effective for fat burning. Allowed to eat:

• Lean meat;
• Any fish, preferably fatty;
• Seafood;
• Egg whites;
• Dairy and fermented milk products with minimal fat content;
• Legumes;
• Soy products;
• Green vegetables and herbs, as well as all vegetables with a negative calorie content: tomatoes, radishes, bell peppers, beets, carrots;
• Citruses, kiwi, sour berries;
• Nuts, seeds, vegetable oils - limited;
• Bran, fiber - as an additional source of fiber.

The mechanism of action of the diet is as follows:

1. The body does not receive carbohydrates as the main source of energy.
2. To maintain vital functions, energy from adipose tissue begins to be consumed.

This type of weight loss is often practiced by professional athletes to dry their bodies, because it quickly consumes fat, while maintaining muscle tissue, and with regular strength loads, it grows.

Sample menu for the day:

1. Omelette of 2 eggs and 100 ml of milk 0% with herbs.
2. Citrus and kiwi salad.
3. Salad of boiled chicken breast, hard cheese and cucumber.
4. Cottage cheese with berries.
5. Stewed seafood.

Vegetarian

A vegetarian diet is a cleansing diet because it contains large amounts of fiber-rich foods. It is also rich in carbohydrates, so it does not always give quick results. But if a person’s goal is to get rid of toxins, then he needs to adhere to simple rules:

• Drink plenty of water to replenish your reserves;
• Eat porridge before lunch, and vegetables after;
• Try to choose vegetables and fruits that are in season.
• In the strict version, it is forbidden to eat not only meat and fish, but also dairy products and eggs. But experts recommend not to abandon these.

The diet is designed for 2 weeks, its menu could be something like this:

In the second week, the menu can be repeated or similar, based on your own taste preferences.

Water

The water diet can be strict or gentle. In the first case, it is a variant of a balanced diet in compliance with the drinking regime. In the second, you must refuse any solid food and any drinks other than water. Experts do not recommend sticking to the second option for more than 1 day and advise, as a last resort, to practice fasting days on the water.

Often, a fasting diet on water is not a way to lose weight, but part of a spiritual practice for followers of certain religions.

Buckwheat

The buckwheat diet is very popular and effective; in addition, it is one of the most budget-friendly and easiest to implement.

You can only eat buckwheat porridge without salt and oil, prepared without heat. The cereal (preferably green) is poured with cool water in the evening in a ratio of 1 to 2 and left to swell overnight in the kitchen (not in the refrigerator). In the morning the dish is ready to eat.

Per day you are allowed to eat up to 1 kg of ready-made porridge, 1-2 green apples, cucumbers, herbs, drink 2 glasses of tomato juice and up to 1 liter of kefir. You can adhere to such a diet from 1 to 14 days, with the weight being from 0.5 to 1.5 kg for each of them.

Cabbage

The cabbage diet is the most stringent of all diets for losing weight by 10 kg in a week, because even if you eat a large number of permitted foods, your daily caloric intake will be extremely low. It is allowed to eat all types of cabbage prepared using gentle methods, drink kefir, green tea and water.

The menu for the day might look something like this:

1. Cabbage stewed with onions.
2. Steamed broccoli.
3. Sauerkraut.
4. Fresh cabbage salad with herbs.

Potato

If you believe the press, Larisa Dolina lost weight thanks to a diet of potatoes and kefir. According to this approach, you can lose 10 kg at home in 2 weeks. It is allowed to eat boiled or baked potatoes without oil, salt and spices up to 1 kg per day. For seasonings, you can use dry herbs and greens. In addition to potatoes, you can eat “Brush” salad made from raw beets, carrots and cabbage, sauerkraut and drink kefir. The menu for the day could be something like this:

1. Mashed potatoes, sauerkraut.
2. Kefir.
3. Jacket potatoes, cabbage and greens salad.
4. Kefir.
5. Baked potatoes, Brush salad.

Oatmeal

The oatmeal diet, along with buckwheat, is considered one of the best for cleansing. It can be of several options:

• A mono-option lasting up to 7 days, in which you can only eat oatmeal, prepared in different ways without oil. You can add nuts, fruits and berries with negative calorie content to it.
• A diet similar to a balanced diet with the obligatory consumption of oatmeal and dishes made from it for breakfast and lunch.

In addition to oatmeal, oat bran is allowed for consumption. The duration of the second diet option is up to 2 weeks. The menu for the week is listed in the table below.

Cucumber

The cucumber diet is similar in severity to the cabbage diet, but is even more effective for cleansing the body. Cucumbers contain up to 90% water, as well as a lot of fiber. Their calorie content is very low - about 15 calories for every 100 g of vegetable. It is designed for 3-7 days, for each of which you can lose 1-1.5 kg. The set of permitted products includes:

• Cucumbers in unlimited quantities;
• Greenery;
• White cabbage and broccoli;
• Low-fat cheese and cottage cheese;
• Kefir;
• Eggs - up to 2 pcs/day.

The menu for the day could be like this:

1. Scrambled eggs, cucumber and herb salad.
2. A piece of feta cheese.
3. Lunch: cottage cheese with cucumbers.
4. Snack - cucumber and herb salad.
5. Dinner - kefir with herbs, cucumber-cabbage salad.

Rice

The rice diet is considered to be healthy and is often used as an additional method of treating bone diseases. Rice should be eaten in a special way according to this scheme:

1. Soak the cereal in a jar in clean water and leave at room temperature for a day.
2. The next day, change the water.
3. Repeat this 5 times.
4. On the 6th day, boil the cereal for 15-20 minutes and eat for breakfast without any additives.

The remaining meals should consist of vegetables (mostly raw), negative-calorie fruits, dairy and fermented milk products, and eggs.

Sample menu for the day:

1. Rice porrige.
2. Fruit salad or smoothie.
3. Stewed vegetables: zucchini, cabbage, carrots, onions.
4. Kefir.
5. Omelet with old cheese and herbs.

Fish

A fish diet is a type of protein diet and a reliable method of getting rid of extra pounds. The range of products comes down to fish, seafood, eggs and low-calorie vegetables. Moreover, according to experts, the diet will be more useful, the fattier the fish chosen for the menu. The duration of the diet is up to 10 days, then the menu needs to be expanded. Example of a daily menu:

1. Scrambled eggs with fish, cabbage salad, cucumbers, herbs.
2. Green tea.
3. Fish soup with carrots and onions.
4. Cucumber and herb salad.
5. Salad of egg whites, seafood and cucumbers.

Beetroot

Diet minus 10 kg on beets is a nutrition system that provides for the daily consumption of beets at least 2 times a day in salads, as well as juices from this vegetable. In addition, you can eat low-calorie vegetables, citrus fruits, lean meats and cereals.

Sample menu for the day:

1. Oatmeal with water, orange.
2. Green tea.
3. Boiled beet salad with green onions, dressed with sesame oil, boiled chicken breast.
4. Kefir with beet juice.
5. Salad "Brush".

Weight loss occurs by cleansing the intestines due to the laxative properties of beets and the low calorie content of the diet. The diet is designed for a week, but if necessary, it can be continued for another 7 days. On average, 3-4 kg are lost per week.

Curd

The cottage cheese diet is a protein diet and the principle of its action is characteristic of them: with a sharp restriction of consumed carbohydrates, the body begins to draw energy from the existing adipose tissue. To lose 10 kilograms, following a mono-diet on cottage cheese is not recommended, because to achieve this goal it must last at least 2 weeks. And restricting the range of products for such a long time is unsafe for health.

Therefore, a menu option similar to that of the Maggi diet is suitable, but instead of eggs you should use cottage cheese up to 5%. The menu looks like this:

1. 150 g cottage cheese, 1 grapefruit.
2. Kiwi.
3. Cottage cheese with cucumbers and herbs.
4. Orange.
5. Baked chicken breast roll stuffed with cottage cheese and herbs.

Pumpkin

Losing weight on pumpkin is very effective, since this vegetable is rich in fiber and has a laxative effect. At the same time, it is rich in a huge amount of vitamins and microelements important for health. To quickly lose 10 kg, it is recommended to follow this menu for 2 weeks:

1. The first day is on kefir.
2. The second day is on baked pumpkin, you can eat it unlimitedly.
3. From the third to the twelfth day, you should stick to the following menu: oatmeal or rice milk porridge with pumpkin for breakfast, pumpkin puree soup with onions and carrots for lunch, boiled chicken or steamed fish with pumpkin for dinner, kefir and fresh fruit for snacks.
4. The thirteenth day - on baked pumpkin.
5. The last day is on kefir.

Fruity

The fruit diet is cleansing and vegetarian. It is also commonly called “delicious”. Absolutely all fruits are allowed to be consumed, even sweet and high-calorie ones. There should be 5 meals a day. You need to drink plain water, Sassi drink, fermented milk drinks, green and herbal tea without sugar, but with sweeteners.

Apple

A more limited version of the fruit diet is losing weight on apples. To lose 10 kg, you need to start with 3 monodays on this fruit, and from the 4th day start eating porridge for breakfast, lean meat and vegetables for lunch, fish and vegetables for dinner. In this case, breakfast should be supplemented with apples and snacked on them.

Kefir diet: lose weight by 10 kg in just 3 days

Losing 10 kg in 3 days is almost impossible, although many supporters of the kefir diet claim that this is quite achievable. On average, you can lose up to 1.5 kg every day.

What products cannot it be combined with?

In order not to harm the digestive system, experts do not recommend consuming the following products during the kefir diet:

• Sauerkraut;
• Pickles, tomatoes and other vegetables;
• Salty fish.

If the goal is to lose weight as quickly as possible, then you need to drink only kefir for 3 days.

Kefir diet of Larisa Dolina

To lose 10 kg, the so-called kefir diet of Larisa Dolina, designed for 2 weeks, is suitable. Its main principles:

• Do not eat after 18:00.
• Avoid salt.
• Take vitamin complexes in order to avoid their deficiency as a cause of metabolic failure.
• Before starting the diet, you need to do a fasting day to cleanse the body.
• There should be 6 meals a day.
• Before each meal you need to drink 50 g of herbal infusion.
• The diet plan is as follows: a week of a strict diet, a week of break and proper nutrition, again a week with restrictions.

Menu for the week with restrictions:

Ten-day cleansing diet menu

For those who have chosen a cleansing version of a ten-day diet, we offer a sample menu, which includes only healthy dishes in a balanced combination.

Days I and VI

Breakfast. Oatmeal with water without oil. You can add a little salt.

Dinner. Vegetable soup with water, cabbage salad seasoned with lemon juice, ginger tea.

Afternoon snack. 200 grams of freshly squeezed carrot juice.

Dinner. Vegetable broth (reserved from making lunch soup), yogurt with 1 apple, green tea with ginger.

Days II and VII

Breakfast. Buckwheat porridge with kefir.

Dinner. Vegetable broth, 2 jacket potatoes, 1 fresh carrot salad.

Afternoon snack. 200 grams of citrus juice.

Dinner. Salad of 2-3 allowed fruits with the addition of raw pumpkin seeds, tea with mint.

III and VIII days

Breakfast. Buckwheat with vegetable broth.

Dinner. 200 grams of brown rice, 1 grated fresh carrot, compote.

Afternoon snack. 100 grams of fresh blueberries.

Dinner. Vegetable soup.

IV and IX days

Breakfast. Boiled rice with nuts and grated apple, 200 grams of kefir.

Dinner. Vegetable soup, brown rice with dates and raisins.

Afternoon snack. A glass of citrus juice.

Dinner. Vegetable broth, buckwheat porridge.

V and X days

Breakfast. Rice porridge, ginger tea.

Dinner. Vegetable soup with beans.

Afternoon snack. Cabbage and carrot salad seasoned with lemon juice and pumpkin oil.

Dinner. Boiled rice, stewed vegetables, tea with ginger and lemon.

Fast and effective diets for weight loss

In addition to the diets listed above for losing 10 kg, there are several more popular and effective methods.

Detox program

The classic detox program is one of the health-improving diets. It is designed for 7 days, the menu is presented in the table below.

In a week of detox you can lose up to 5 kg, if the goal is to get rid of 10 kg, then you can continue to follow the diet for another week.

Diet from Elena Malysheva

The essence of the nutrition system of the famous TV presenter Elena Malysheva is limited calorie content. You can consume up to 1200 calories per day. At the same time, the menu is balanced, consisting of cereals, lean meat, fish, eggs, cottage cheese, vegetables and fruits.

If a person feels very hungry, he is allowed to suppress his appetite with raw vegetables and sour fruits at any time of the day. Sample menu for the day:

1. Any porridge on the water.
2. Snack of fruits, dried fruits, nuts, seeds.
3. Any protein product with raw or gently cooked vegetables.
4. Fermented milk product - drink or cottage cheese.
5. Any protein product with vegetables.

Proper distribution of food intake throughout the day

Each person is individual and you should not strictly rely on a certain time for eating. You can create your own schedule yourself or with a nutritionist, in which you will be comfortable following a diet and purposefully, without stress and deviations from general rules, go towards your intended goal.

Approximate time of food distribution during the day:

• Get up : 6.30 – drink a glass of water.
• Breakfast: 7.00 – 9.00.
• Snack: 10.00 – 11.00.
• Dinner: 13.30 – 15.00.
• Snack: 16.30 – 17.30.
• Dinner: 18.00 – 20.00.
• At night : 1 tbsp. water or low-fat kefir.

1. After getting up, drink 1 tbsp. water - this will force the body to wake up, accelerating the metabolic process.
2. Breakfast . What you eat in the morning determines how the whole day will go, and even more so the evening. If you have a hearty breakfast, including proteins + carbohydrates in your diet, the body receives fuel for the whole day and the likelihood of an evening “breakdown” is zero.
3. as a snack between breakfast and lunch .
4. Lunch includes the main source of all necessary elements (protein, fats, fiber and carbohydrates) into the body.
5. A snack between lunch and dinner is low-fat cottage cheese, nuts or fruit (your choice).
6. Dinner is the final part of the daily diet. It should be light (fiber and protein).
7. For the night . If you really want to eat, you can drink a glass of water or low-fat kefir.

Quitting the diet

You need to follow simple rules to lose weight:

1. Stop the habit of drinking enough water and eating small meals.
2. To maintain the result, calculate your required calorie intake and adhere to it; if there is a need to lose weight further, reduce the intake by 15-20%.
3. Create a menu so that you consume slow carbohydrates in the morning, and proteins and vegetables/fruits/berries in the afternoon.
4. Include regular physical activity in your weight loss process.
5. If you want to eat unhealthy foods, then as part of proper nutrition you are allowed to eat them once every 7-10 days.

Reviews from doctors and specialists

Antonina Yurievna, nutritionist:

Getting rid of 10 kg quickly is a utopian idea and you can achieve your goal only if you starve. We are talking not only about water hunger, but also about approaches that provide for extremely low calorie intake. This is fraught with disruptions in metabolic processes and the development of psychological problems. Therefore, if there is a need to lose such a large number of kilograms, you need to tune in well, be patient and follow the regime for at least 2 months. Only a balanced, tasty diet of healthy foods and regular physical activity will help you achieve your desired goal.

How to calculate the body's daily calorie needs?

An insufficient amount of calories consumed per day leads to a failure of the body's metabolic processes. Energy replenishment begins to occur due to a decrease in muscle mass. In order for weight loss to be painless for your health, you need to calculate and adhere to your daily calorie intake.

You can use different types of formulas. All of them are tied to your individual indicators - height, weight and age. Also, calorie calculations should take into account your physical activity over different periods of time. The minimum norm per day for a sedentary lifestyle is 1500 -2000 kcal. For active everyday life, it is necessary to increase the norm - add from 200 to 500 kcal.

IMPORTANT: The most common and accurate formula for calculating daily calorie intake: Mifflin-San Geor formula 10*weight+6.25*height-5*age

In the absence of physical activity, the result must be multiplied by 1.2

When adding a day of vigorous activity to your schedule, you need to multiply the result by a factor of 1.3 to 1.7, depending on the intensity of the load.

Reviews and results of losing weight

Dear readers - your opinion is important to us! You can leave your review about diets for losing 10 kg in the comments, your opinion will be useful to other users of the site!

Zarina:

I lost 40 kg in a year solely through proper nutrition and regular workouts in the gym. Before this, I probably tried 10 diets, all of them ended in failures and prolonged adherence to an unhealthy diet.

And bath:

I followed the pumpkin diet for 2 weeks, I chose it because I have loved this vegetable since childhood. I tolerated it easily, except for the kefir fasting days at the beginning and end. It was not possible to get rid of 10 kg, the weight was 6,700, which also seemed to me an excellent result. For the first 3 days after the diet, I went all out, ate a lot of chocolate and fast food. Surprisingly, I didn’t gain anything and, inspired by this, switched to a healthy lifestyle completely.

Express diets, reviews about them

As practice shows, losing weight in a short time is absolutely possible. But we should not forget that this is stress for the body, which naturally has a number of negative aspects. So, a quick diet “minus 10”, reviews about it:

• Firstly, the opinion that those same lost kilograms will never return is wrong. After any diet, you cannot immediately switch to your usual unhealthy diet; you still need to learn to control yourself.
• Secondly, many diets (especially little-known ones) do not have a beneficial effect on the digestive system, but rather, on the contrary, are harmful to health. Where various unpleasant diseases can arise from.
• Thirdly, diets are initially contraindicated for many people.

Those who have tried numerous diets will confirm that it is best not to resort to them. It is best to develop proper and healthy eating habits.