Despite the fact that proper nutrition has come into fashion, excess weight has remained an urgent problem of our days. Not all people have free time for training, so they begin to study the essence of diets. In this article we will consider the most popular of them and find out how long it is possible to lose 10 kg.
Types of diets
Three types of diets are distinguished, which we will now study in detail.
Strict are the so-called rigid mono-diets; no more than two products should be present in the diet. The bottom line is to remove excess fluid from the tissues and a calorie deficit, due to this, fat deposits begin to break down. This process occurs in order for the body to receive the necessary energy. Often people ask the question "How much can you lose weight by 10 kg, if you follow all the rules of this technique?". The advantage of a strict diet is a very quick weight loss, so 10 kg can actually be lost in seven days.
There are certain recommendations of specialists, which must be adhered to in order to achieve a positive result:
- meals divided by seven times, and reduce portions to 200 grams;
- strictly follow the diet menu and do not add other products;
- control the drinking regimen per day to take at least 1.5 liters.
Cleansing. The bottom line is cleansing the intestines and removing excess fluid from the body. Advantages of the diet: time for losing weight by 10 kg - 10 days. A technique that is more gentle than strict diets, but also the menu should be low-calorie in order to force the body to burn those fat reserves that it has accumulated.
Rules:
- complete rejection of junk food;
- the daily menu should contain vegetables, fruits, cereals and dairy products with minimal fat content;
- food intake four times a day in small portions;
- compliance with the drinking regime;
- the last snack should be four hours before bedtime.
Diet for the lazy - there are no special dietary restrictions, but before you eat, you need to drink 400 ml of warm water. How much can you lose 10 kg with this technique? By the very name of the diet, you can understand that you should not expect a quick result, you can lose the required number of kilograms a month. The bottom line is that water fills the stomach, thereby reducing hunger.
Protein
The course should not last longer than 10 days - this is the maximum time for losing weight by 10 kg in this case. Rules to be followed:
- complex carbohydrates are consumed before lunch;
- take food six times a day;
- when cooking, you can not use fats;
- for taste it is allowed to season food with balsamic vinegar or lemon juice;
- you need to drink two liters of fluid per day;
- the ratio of meat to vegetables should be 2: 1;
- half an hour before breakfast, you need to drink 200 ml of water with lemon, but in no case should you drink food;
- foods are best steamed or boiled.
Below is an example menu.
No day | Morning | Day | Snack | Evening |
1 day | A pair of boiled eggs and bread rolls | ¼ kg steamed fish | Cottage cheese with herbs | Seafood salad |
2 day | Cottage cheese with herbs | Baked vegetables | A couple of apples | Seafood salad |
3 day | Boiled chicken | Vegetable stew | Salad Vegetables | Curd with yogurt without additives |
4 day | Cottage cheese | Two eggs and a baked zucchini | Broccoli Puree | Baked turkey |
5 day | A pair of boiled eggs and bread rolls | Boiled beef | Vegetable Salad | Baked fish |
6 day | ¼ liter of yogurt | Boiled Chicken and Cauliflower | Cottage cheese | Baked vegetables |
7 day | A pair of boiled eggs and bread rolls | Vegetable stew | ¼ liter of yogurt | Boiled beef |
8 day | ¼ liter of yogurt | Boiled chicken | ¼ liter of yogurt with herbs | Seafood salad |
9 day | A pair of boiled eggs and bread rolls | Baked turkey | Glass of kefir | Baked fish |
10 day | A pair of boiled eggs and bread rolls | Baked vegetables | Cottage cheese with herbs | Salad Vegetables |
A portion of cottage cheese should not exceed 150 g, vegetable salad - 250 g. But dishes of meat, seafood, stewed vegetables - about 200 g. If you feel hungry, you can drink 100 ml of tea (green varieties) without sugar and honey.
Vegetarian
The bottom line is the complete failure of fish and meat, based on dairy products and plant-based foods. According to reviews, the time for losing weight by 10 kg does not exceed 14 days.
List of products that are allowed:
- all seasonal vegetables, berries, fruits, as well as dried fruits;
- lentils and legumes;
- rice, buckwheat, oatmeal;
- bran;
- low-fat dairy products (yogurt, kefir, milk, cottage cheese);
- eggs (in small quantities);
- soybeans;
- nuts and seeds.
The table below shows an example menu.
No day | Breakfast | Dinner | Dinner |
one | Buckwheat on the water, ½ cup kefir | Vegetable soup, vegetable salad | Brown rice |
2 | Two eggs, a piece of feta cheese (50 g) and one tomato | Vegetable salad, a slice of cheese (50 g). | A pair of baked potatoes, 50 g caviar from zucchini |
3 | Rice porridge in milk, two apples | Vegetable soup, baked vegetables and pear | Vegetable stew |
four | Egg, cucumber, a glass of kefir | Borsch from vegetables alone, 50 g vinaigrette, citrus (grapefruit or orange) | Yogurt (1/4 liter) and stewed cabbage (100 g) |
5 | Oatmeal, kefir (200 ml), kiwi | Vegetable soup, carrot salad | Vegetable stew |
6 | Cottage cheese with berries | Borsch without meat, 50 g vinaigrette, orange | Yogurt (200 ml) and stewed cabbage |
7 | Curd casserole, pear | Boiled barley and vegetable salad. Juice from any vegetable (200 ml) | Vegetable casserole |
8 | Fresh cabbage salad, tea with honey | Lean soup, egg, apple juice (150 ml) | Boiled mushrooms, fresh cucumber, a glass of juice from any vegetable |
9 | Mushroom caviar, tea | Sauerkraut (50 g), buckwheat | Stewed cabbage tea |
10 | Fruit salad, tea | Buckwheat, boiled mushrooms, coleslaw | Cucumber salad |
eleven | Rice with low-fat milk | Lean soup | Vegetable stew |
12 | Oatmeal, a couple of apples, kefir (200 ml) | Borsch without meat | Vegetable Salad |
13 | Tea, a little raspberry fresh berries | Meatless soup | Vegetable salad |
fourteen | Orange and a glass of fruit juice | Lenten Borsch | Grilled vegetables |
A serving of first courses should be 150 mg, cereal - 100 g, a mushroom dish - 50 g, casseroles and stewed vegetables - 150 g, salads up to 200 g.
Water
This technique applies to strict diets, and often losing weight arises the question: "How much can you lose 10 kg?". The desired weight can be lost in a week, but only if all the rules are strictly followed.
- drink only clean water without gas;
- the liquid is consumed in small sips;
- necessarily drink 200 ml on an empty stomach;
- during meals should not be drunk, it must be done before or after.
Buckwheat, oat and rice
In order not to harm the body, it is recommended to adhere to a diet (weight loss by 10 kg in this case will be 10 days), in which you need to use only one product, that is, porridge without salt and sugar. During snacks, you can drink low-fat kefir. It is necessary to divide meals - six times a day, and dinner should be four hours before bedtime.
Fish
Fish is very useful for the body, so this diet helps to easily and deliciously lose weight. How long can I lose 10 kg if you follow this technique? To achieve the result, you need one week.
Products that are allowed:
- low-fat fish varieties (pike, river perch, cod, flounder, pollock, pink salmon);
- eggs
- low-fat dairy products;
- vegetables (zucchini, tomatoes, cucumbers, cabbage);
- unsweetened fruits.
Sample menu for a week.
No day | Morning | First snack | Day | Second snack | Evening |
1 day | Steamed Eggs, Vegetable Salad Dressed with Olive Oil | Kefir (1/4 liter) and one apple | Fish and vegetables cooked in the oven | 150 g of cottage cheese and one kiwi | Apple, steamed fish |
2 day | Tea, boiled fish | 100 g dried fruit | Fish soup | Glass of kefir | A couple of fish cakes |
3 day | 100 g salted fish (pink salmon), 50 g nuts | Grapefruit | Borsch on meat broth, egg | Tea, Pear | Boiled shrimp |
4 day | Boiled fish, vegetable salad | An Apple | Fish soup, a slice of baked fish | Orange, yogurt | Braised squid |
5 day | Steamed fish, vegetable salad | Pear | Ear | An Apple | Boiled mussels, vegetable salad |
6 day | Yogurt (glass) | Orange | Fish soup, baked fish | Kefir (200 ml) | Fish cakes (two pieces), vegetable salad |
7 day | Prunes (50 g), boiled fish | Kiwi | Ear | Orange | Rice (50 g) and boiled shrimp |
The portion of first courses is 150 mg, dishes of fish and seafood - 100 g, salads - 100 g. A fish dish can be replaced with seafood.
Cottage cheese
According to reviews, the weight loss time of 10 kg on this diet does not exceed two weeks. During the diet, be sure to adhere to the following:
- the product must always be fresh and not exceed a fat content of 5%;
- one cottage cheese is used only during mono-diet;
- remove salt and sugar from the diet.
A sample menu is shown below.
No day | Day | Evening |
1 day | 50 g berries, cottage cheese (100 g) | 150 g of cottage cheese |
2 day | One vegetable cutlet and 70 g of cottage cheese | 100 g carrot salad seasoned with olive oil |
3 day | Vegetable salad (100 g) and 70 g of cottage cheese | A mug of rosehip broth, vegetables (150 g) |
4 day | Beetroot salad (70 g), cottage cheese (100 g) | Vegetable Soup (150 ml) |
5 day | 200 g of cottage cheese | Boiled Broccoli (150 g) |
6 day | 150 g of rice with vegetables and 50 g of cottage cheese | ¼ liter of kefir and vegetable salad (100 g) |
7 day | Vegetable soup (100 ml), 70 g of cottage cheese | A glass of any sour-milk non-fat drink |
A small portion of cottage cheese and one small grapefruit are eaten daily for breakfast. The menu for the second week is similar.
Kefir
The essence of the diet is to cleanse the intestines. During weight loss of 10 kg, you can drink kefir 1% fat. Replace with natural yogurt or fermented baked milk. Below we will consider an example menu.
On the first day, you can drink ½ liter of kefir and eat 400 g of baked potatoes.
The second day - ½ liter of kefir and ½ kg of boiled dietary meat.
The third and seventh - half a liter of kefir and ½ kg of unsweetened fruit.
Fourth - ½ liter of fermented milk drink and 0.5 kg of fresh vegetables.
The fifth day - the same amount of kefir (as in previous days) and 400 g of cottage cheese.
Sixth - fasting day, you can only drink water.
Fruit
It is recommended to adhere to such a diet in the warm season, when there are seasonal, not imported fruits, since the body will receive the maximum amount of vitamins. The best option is a weekly diet, during which time you can lose 10 kg.
An approximate daily diet is presented below, it can be adjusted to your liking.
- In the morning - grapefruit or a couple of kiwi, as well as some nuts (50 g).
- Lunch should contain protein. For example, boiled meat (150 g) or steamed omelet of three eggs.
- Snack - apple, watermelon or orange.
- For dinner, you must eat low-fat fish (150 g), berry or fruit salad (100 g).
Salads season with natural yogurt.
Vegetable
The diet should include seasonal vegetables. Fried foods are not allowed. You can bake, cook broths, soups, make juices, eat fresh. A week on a diet is enough time to lose 10 kg.
An approximate diet of a vegetable diet for one day.
- Breakfast - 100 g of cottage cheese, 50 g of carrot salad seasoned with olive oil.
- Snack - a glass of juice from any vegetable.
- In the afternoon - vegetable soup without meat (150 ml).
- In the evening - ½ liter of low-fat kefir. Salad of cucumbers, broccoli and bell pepper (100 g).
Tips nutritionists how to lose weight, so as not to harm the body
- Properly start the process of losing weight. To do this, consider several types of diets and choose according to your taste preferences. The body will not get much stress, as you will eat foods that you like.
- Discard harmful foods completely.
- It is recommended that you follow the amount of fluid you drink, it should be about two liters per day.
- Dinner must be no later than 18:00. You can have a snack with unsweetened fruit or drink a little of any non-fat sour-milk drink.
- Count calories (maximum - 1 800 kcal per day).
- Salads season with natural yogurt without additives, olive oil or lemon juice.
- It is not recommended to exhaust yourself with hunger.
- Nutritionists are allowed to adjust the menu only under one condition: if it is not a mono-diet.
- During weight loss, it is not recommended to drink black tea, it is replaced with green varieties.
- It is necessary to use salt in a controlled manner, and sugar should be replaced with bee nectar.
How to get out of a diet
To prevent lost weight in a short time, it is recommended to follow simple rules.
- Regardless of the type of diet, after graduation, you should not immediately eat up and add all forbidden foods to your diet.
- Daily no more than two new products are added to the menu.
- Eat a balanced diet with proteins, carbohydrates, and fats.
- Drinking regimen should continue even after the end of the diet.
- 10 days after the release, vegetables, fruits, fish, meat, dairy products should already be present in the diet.
- Continue to take food in small portions and at least four times a day.
- If you feel hungry, snack on unsweetened fruit.
Reviews
If you study the numerous reviews of losing weight people, then you understand that the answer to the question of how much you can lose 10 kg is up to you. Losing this weight is quite possible, but you should strictly follow the recommendations and completely abandon bad habits.
It is necessary to approach weight loss correctly, do not rush to lose 10 kg in three days. This, of course, is possible, but not without harm to the body.