How to lose 10 kilograms per month without harm to health is a pressing issue for many people. But most quick methods promise only speed of weight loss and do not guarantee well-being, let alone a stable result for a long time.
Let's define the goals. 10 kg cannot be called a small figure. It is also not critical, and a month is not a short time.
What do we want from effective weight loss?
- Reduce appetite and hunger discomfort.
- Say goodbye to excess fat quickly (not just water left in the tissues! )
- Feeling good - both physically and mentally.
- Reach the norm in standard health indicators (routine tests, EKG, ultrasound for organ systems).
Modern dietetics can help us! Here are important quick steps to have a healthy and healthy body.
Rule #1: 25 to 50 grams of carbs per day
The foundation of success is eliminating glucose, fructose, sucrose and all starchy foods. Simply put it with sweets, flour, cereals and high glycemic index fruits.
Why so cruel? For three major reasons associated with insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. It stimulates fat storage in the body. When insulin is normal, the body uses fat for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relaxation and a natural diuretic effect.
- Diets in which sugars are eliminated and meals have a low glycemic index (GI) are the most comfortable weight loss. We stop the strong feeling of hunger much faster (after all, there are no insulin spikes in the blood! ).
Out of curiosity, let's evaluate the program. Two diets - low carb and low fat.
A low-carb diet is easier to tolerate, results are pleasing in the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - no empty calories! Isn't that a man's cherished dream?
The natural bonus of a low-carb diet is up to 5 kg, exceeding 15 kg in the first week. Moreover! Even if all of them are overweight, it is quite possible to lose 10 kilos per month.
A proven effect on sugar avoidance is reduced hunger and increased satiety. It manages to slim down without excessive willpower and quickly turns on autopilot while creating the menu.
What's the result?
By reducing carbohydrates, we lower blood insulin levels, reduce appetite and lose weight without obsessive hunger.
Rule #2: Eat protein, vegetables, and fat every time
Every meal(! ) consists of proteins, fats and vegetables.
This is the easiest way to adhere to a carbohydrate restriction of 25 to 50 g per day. While losing weight, we choose the most beneficial products and keep our health at a normal level.
We print out the 3 lists below and keep them in front of our eyes in the kitchen.
List of protein foods
Check out the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less commonly, offal - liver, chicken stomachs, etc. ;
- Marine inhabitants: shrimp, squid and small fish with different fat content - weight up to 1. 5 kg. Herring, hake, trout, pink salmon, pollock, cod, yellowfin tuna (including canned food in natural juice);
- Natural cottage cheese and kefir with a moderate fat content;
- Chicken and quail eggs.
It is the leading protein in weight loss foods. From the first days of losing weight brings many positive changes in well-being:
- reduced general anxiety;
- Less often night hunger tortures;
- Skin, hair, nails become better;
- Strong immunity is supported.
List of Low GI Vegetables
Low-glycemic vegetables are also fun:
- Cabbage of all kinds (white, red, broccoli, cauliflower, Brussels sprouts, kohlrabi);
- Spinach and all kinds of greens (arugula, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, bell peppers;
- Celery, including stalk, black radish, radish and daikon;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
An important plus!
Even 3 super voluminous salads from these ingredients will not load us more than 50 grams of carbohydrates per day.
We continue on a low-carb diet that allows us to lose 10 kg per month without harming our health, while still juicy and mouth-wateringly crunchy, crunchy.
Vitamins and fiber will create adequate bowel cleansing and alertness. With the habit of vegetable salad, we lay the foundations of health from the first steps on the way to a beautiful figure.
healthy fats
Important!
Don't be afraid to be brave! Combining 2 diets in one diet is dangerous. Choose low-carb or low-fat. By limiting both, the diet will be critically poor and unhealthy.
- Extra virgin olive oil (producers Greece, Spain);
- Peanut and almond butter;
- Pumpkin seed oil (sometimes);
- Cold pressed coconut oil (fry in this oil! );
- Natural butter (small amount);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to boost omega-3s).
Do not be surprised: "Where are sunflower and other oils? "You can add them to your diet out of habit. But think about health.
Increasing Omega-3s in Your Diet!
We believe it is beneficial to reduce the intake of omega-6 fatty acids even while dieting. The compatibility of Omega 3 and 6 is 1 to 4. Our normal diet is 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Losing weight is a burden on the body. It makes sense to help the body with omega. Therefore, we take fish oil (1-3 teaspoons per day) and only oils in which omega-6 is not more than 30% of all fatty acids.
What is fractional nutrition?
2 options are suitable - your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret of fast satiety:
All meals are plentiful and slow. Chew well! And we start with a butter salad. The first piece of protein is poisoned in the mouth only when a third or half of the salad is eaten.
How to cook to meet the carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: many low-carb recipes are always at your fingertips.
Summary of the dishes:
Each of our meals is one big meal, with protein and vegetables accompanied by healthy fats. Carbohydrates are kept in the range of 25-50 grams during the day.
Rule 3: 1 hour of walking on the street and athletics 3 r / week
The first is a must! Each word:
1 hour + continuous walking + outside.
Are you used to consuming gas excuses? Unfortunately doubtful. Not every city is Manhattan. Also, there are many opportunities around. Walk between houses in a residential area, in a local park, on quiet streets. Go up the nearest outdoor stairs. Walk early in the morning or after 20: 00 in the evening when there are fewer cars.
In extreme cases, walking at a moderate pace on a treadmill, a health rider, and any other aerobic exercise machine on a balcony with wide open windows (! ) No time? To find! And walk 40 minutes, but every day!
It's not about specific aerobics with heart rate jumping at a certain frequency. Its main advantages are the proven minimal steps for changing the picture, heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. It is impossible to maintain a good mood without it. No mood - there will be automatic sabotage of weight loss. And you won't even notice how.
Second, athletics is an optional but most effective aid.
Our aim is to do strength training 3 times a week according to the classical warm-up-exercise-stretching pattern.
Now the most interesting thing: you can master such a workout even at home. We use our bodyweight and a super slow workout routine. A great effect on any muscle group without going to the gym.
Abdominal muscles, squats, lungs.
Stretch each insignificant movement for 10-12 seconds, and the muscles will shake with fatigue in 15 minutes. For example, we swing the abs off the floor, slowly tearing them off each vertebra. Or we crouch smoothly, looking at the clock: 10 seconds down, 10 seconds up. And if you linger for 3-5 seconds at the climax, the load will increase again!
A good choice for beginners without harm to health - calanetics and Pilates, an exercise bike with maximum resistance and slow riding on an orbital track, any plank (forward, backward, lateral).
You can go to the gym. But if the "no time for the gym" excuse is keeping you from making a connection between physical training and weight loss, drop it today! Remember: you can only lose weight by exercising at home.
The advantage of athletics is that after training the metabolism accelerates for up to a day. As well as muscle shaping and collagen production (skin will thank you! ). And when walking with a change in scenery, the synthesis of endorphins is activated - hormones of joy that allow us not to stray from the right path.
Conclusion: move!
Outdoor walk - 1 hour a day. In addition, the best thing is strength gymnastics with any weight (bodyweight will help us! ). Exercise frequency - at least 3 times a week, preferably 4.
Rule 4: Load carbs once a week
This rule is optional. However, for many people, freedom from controlled carbohydrates helps them better cope with weight loss.
What are we doing? We eat carbs on Saturday or Sunday.
Our task is to avoid working on light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy and complex carbohydrates, get something pleasant and even unusual.
Psychologically, unloading day can be a day of new dining experiences. This will help maintain a winning mood. Infinite suffering without the simple joys of being is not about us!
For carbohydrate foods we use:
- Buckwheat, including green, millet, rice, quinoa, chickpeas and other legumes;
- Vegetables with more sugar: beets and carrots, better raw, occasional potatoes, Jerusalem artichoke;
- Fresh fruits, preferably average GI - no more than 400 grams per day. Grapefruit, apricot, raspberry, currant, pear, plum, cherry etc.
The main secret to success is carb loading only once a week.
We are calm that the weight immediately after the zigzag can jump sharply (up to 2 kg). Do not panic! It will quickly go away when we get back to carb restrictions. "Terrible numbers" - most of the water retention in the tissues and not pure fat.
So what are we capable of? If you really want:
Allocate 1 day to carbohydrate zigzags in nutrition. Choose high-value carbohydrate sources, moderate GI, high fiber, and healthy foods.
Rule #5: Don't get hung up on calories!
7 thousand meals a day is not enough.
But the priority should be to cut carbs and pursue a new feeling of fullness. When we follow the "protein + vegetables + healthy fat" rule, we automatically go to the safe zone to overeat in calories. Its volume gives a large salad, the fat in the sauce adds saturation and digestibility to the dish, and the meat/fish becomes the base.
If you can't do without counting, count online or on your phone. The non-hazardous average limit of daily calorie intake during the 1-month period of weight loss is 1400 kcal for women and 1600 for men. But much depends on our physical activity and age.
What's the result?
Whether you care about calories isn't the first question. The main focus is on carbohydrates! 25 to 50 grams per day. All other calories should come from protein and healthy fats.
TOP 7 important assistants
First we put the sleep and water. Even this is sufficient to avoid weight loss problems in the described system. But you can use all 7 life hacks so that your health does not drop even a gram.
- We sleep deeply and adequately. We sleep until 23: 00. Coolest, darkest and quietest room, continuous supply of oxygen. We sleep from 7 to 9 hours in a row. Every day. In this way we prolong our life and very effectively insure ourselves against "overloads" and "breakdowns". Its benefits are provided by three hormones - melatonin, ghrelin and leptin. First, it is the hero of the FIRST 3 natural protectors against systemic senile inflammation. The latter controls appetite and rises when you don't get enough sleep. Third, it keeps satiety in check and quickly drops as soon as we don't get enough sleep. No proper sleep? Prepare to crash: biochemistry is against you.
- We drink more water. 20 to 30 ml per kilogram of current weight. 300 ml in the morning on an empty stomach. We carry a bottle with us throughout the day and sip it between meals. Large portions (1 glass) can be drunk 15 minutes before meals.
- We do not refuse coffee and tea. Two straight teaspoons is the average safe ratio. Pros: acceleration of metabolic processes and choleretic effect in the morning (and this is a high-quality bowel cleansing).
- The most protein-rich meal is breakfast. A light salad of greens, a little fat and a lot of protein, so our weight loss will accelerate by up to 30%! Compared to those who do not focus on protein in the morning.
- We introduce fiber every day. Options - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not ignore "fat burning products". The name is not correct, but there is some meaning to these lists. Judge for yourself: mostly green tea, sour milk and very juicy vitamin-rich vegetables and fruits are mentioned. Considering the carbohydrates (no more than 50 grams per day! ), the side health benefits (antioxidants, probiotics, etc. )
- Small plates. And if the craving for psychological experiments is great, then Chinese sticks. Who managed to get comfortable right away? Comment below! We guarantee high pleasure.
How quickly will we lose 10 kg and what bonuses will we get
If you follow all the rules, then in the first week from 2. 5 to 5 kilograms will be lost.
Also - 1. 5 to 2. 5 kg per week, depending on your body's physiology and experience with weight loss.
What are the patterns in the results of a low-carb diet?
Many people will feel worse in the first 5-7 days. Those who are just starting to lose weight lose fat faster. Very fat people can hit with plumb 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 greatly - even with equal effort and diet.
But the result of following the rules is inspiring: everyone loses weight!
Do you want to lose weight fast? Don't starve, say "No! "candies.
To date, large-scale observations have accumulated about positive changes in the body during a diet with limited carbohydrates:
- Increased sugar returns to normal;
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol rises);
- Stabilizes high blood pressure 5 points lower without medication;
- And a good mood helps to live happily even before the beloved outlines in the mirror.
Before changing the diet, a doctor's consultation is required!
Low-carb diets have side effects and excessively strict restrictions for too long that can harm some chronic diseases.
A sobering goal is to lose weight without harming your health. Are you sick? Have you had an infection recently? Don't know your health level? Have you had a routine test for a long time? First the doctor, then the diet.
We hope you find the suggestions helpful. The rules for losing 10 kg per month without harm to health are based on the general laws of physiology related to the reduction of carbohydrates, daily walking, athletic physical training and drinking regimen, sleep and psychology. They will allow you to say goodbye to more savings 2 or even 3 times faster than diets that reduce fat and account for every calorie.