Women in the modern world strive for an ideal figure. Sometimes, to reach the coveted figure of the scale, girls are willing to sacrifice a lot. The most effective weight loss methods are based on proper nutrition, so the weight with this approach goes away slowly but irrevocably. In life, there are situations where you urgently need to lose 5-10 kg weight. For example, before a trip to the sea, an upcoming wedding or a ball night. For these cases, there are emergency weight loss methods. Consider the recommendations on how to lose 10 kg quickly at home.
How to lose weight quickly by 10 kg in a week?
Losing weight by 10 kg in a week is not easy. Even with strict adherence to a strict diet, the weight comes off different people in its own way and depends on the characteristics of the body. One person will lose 10 kg as a result of the diet and another 3-5 kg. Before choosing a weight-loss system, it is worth considering that rigid and rapid weight-loss systems can negatively affect the health of people with chronic illnesses.
The ideal option for those who want to lose weight at home is to consult a nutritionist or doctor before starting a diet. If, however, you decide to lose weight in a week, you will have to follow one of the methods to quickly lose those extra pounds. The high results of such weight loss systems are based on 3 main components: a special diet, daily training, the use of protein and low carbohydrate foods.
diet change
For quick weight loss, you must adhere to a fractional nutritional system. You must follow a special diet for 7 days. The main rule of thumb is to eat in small portions throughout the day. It's very important that you don't feel hungry. If the body starts to feel this, the metabolism slows down. The body starts to save energy and the weight loss process slows down. And 5-6 meals a day in small portions speed up the body's metabolic processes. The fast diet menu should contain foods that are low in carbohydrates.
eat protein foods
Fast diets are based on a carbohydrate-free diet. And the week's menu includes protein products: lean meat, fish, cheese, eggs, dairy products. Lack of "fuel" from carbohydrates forces the body to get energy from body fat. This leads to the fact that excess fat tissue is burned off.
focus on training
To lose weight quickly, you need to include exercise in your daily routine. This will help create a calorie deficit in the body, which will help to effectively shed those extra pounds. Physical activity increases the rate of metabolic processes in the body, which allows you to quickly remove excess body fat. Exercising while on a diet helps to maintain the skin's firmness and elasticity while losing a lot of weight.
The most effective diets to lose 10 kg weight
How to lose 10 kg quickly? For quick weight loss, the best options would be mono or protein diets. Regular exercise and massage of the problem areas will perfectly consolidate the result of weight loss. Consider effective and popular diets for quick weight loss.
"10 × 10" diet
For 10 days on this diet, they lose up to 10 kg. The principle of the diet is to consume certain foods rich in protein and carbohydrate foods are limited to 20 grams per day. This diet forces the body to use energy from its fat stores, which leads to a decrease in body weight. During the diet you need to eat 5 times a day. The serving of food at one time is not limited.
During the diet, you may not eat such foods: sweets, flour, whole milk, cottage cheese and sour cream, cereals, sausage, alcoholic beverages, sweet juices, nuts, beans, vegetables with a high starch content (potatoes, beets) , liver, shrimp, squid, fruits (it is recommended to include lemon and berries in the menu).
Products for the 10 × 10 diet menu:
- lean steak, pork
- fatty fish
- Poultry (chicken, turkey)
- Low-fat kefir and cheese
- eggs (do not abuse)
- Low Carbohydrate Vegetables
- Water
- tea coffee
Buckwheat and Kefir Diet
Buckwheat porridge contains lots of protein and vitamins but few carbohydrates. Therefore, when eating a buckwheat porridge, energy from the fat deposits is wasted. This leads to a decrease in body weight. By choosing this method of losing weight, you will never feel hungry in all 7 days. The essence of the diet is very simple. It is allowed to eat buckwheat porridge without restrictions per day, only 1 fruit (except for grapes and bananas), drink 1 liter of kefir at 1%, tea without sugar or coffee.
It is allowed to drink water without restrictions. To prepare porridge, take 1 cup of buckwheat and pour 2 cups of boiling water over it. Buckwheat is steamed for half a day. The porridge is not salty and no seasoning is added to it. This dish is consumed in unlimited quantities during the 7 days. This diet is not suitable for diabetics and hypertensives.
apple diet
Apples contain pectin. This substance, which enters the body with food, improves digestive processes and helps burn fat. How fast can a girl lose 10 kg in apples? For a week on an apple diet, you can actually lose up to 10 kg. Researchers on the effect of pectin on the body concluded that the use of 25 g of this substance can reduce weight by 300 g. Based on this, nutritionists have developed a menu for the apple diet, after which there is a loss of up to 2 kg per day. Apple Diet Menu:
1 day
- Breakfast: 2-3 grated apples with lemon juice (to taste) and a handful of walnuts.
- Lunch: Salad with 20 g of parsley, 3 apples, 30 g of chives and 1 grated egg.
- dinner: 3 apples
2nd day
- Breakfast: Boiled rice (small dish) and 3 apples.
- Lunch: Rice porridge (1 dish of soup). It is prepared by combining boiled apples with lemon juice and rice shavings with boiled rice.
- Dinner: ½ bowl of rice cooked without seasoning and salt.
Day 3
- Breakfast: ½ cup low-fat cottage cheese and 2 apples.
- Lunch: Apples with cream cheese. To prepare this dish, apples are cut into strips and drizzled with water and lemon juice. Cottage cheese is combined with 2 tsp. honey and a handful of walnut kernels and add apple straws saturated with lemon juice.
- Dinner: Non-fat cottage cheese 50 g.
4th day
- Breakfast: Salad with 2 grated carrots and 1 apple.
- Lunch: Apple and carrot salad. Grated ingredients are mixed with 2 tsp. honey and lemon zest.
- Dinner: Baked apples (2 pcs. ) and 1 teaspoon. Honey.
Day 5
- Breakfast: Carrots and beets, cooked, grated.
- Lunch: Boiled beets, an oat dish, an egg.
- Dinner: Grated carrots with honey or cane sugar.
6th day
The menu is the same as for 1 day.
Day 7
The menu is the same as on day 2.
