Women in the modern world are always striving to have an ideal body. Sometimes, to achieve the desirable body on the scale, girls are willing to sacrifice a lot. The most effective weight loss methods are based on proper nutrition, so the weight following this method will slowly disappear but not recover. In life, there are situations when you need to lose 5-10 kg of weight. For example, before an upcoming beach trip, wedding or prom night. For such cases, there are methods of urgent weight loss. Consider recommendations on how to lose 10 kg quickly at home.
How to lose weight fast 10 kg in a week?
Losing 10 kg in a week is not easy. Even with strict adherence to a strict diet, weight disappears for different people in its own way, and it depends on the characteristics of the body. A person will lose 10 kg as a result of the diet, and another 3-5 kg. Before choosing a weight loss system, it should be considered that rigid, rapid weight loss systems can negatively affect the health of people with chronic conditions.
The ideal option for those wishing to lose weight at home is to consult a dietitian or doctor before starting a diet. However, if you decide to lose weight in a week, then you will have to follow one of the methods to lose that extra weight fast. The high results of such a weight loss system are based on 3 main components: a special diet, daily training, the use of protein and low-carb foods.
Change your diet
To lose weight quickly, you must adhere to a fractional diet. You will have to 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. If the body starts to feel it, then the metabolism slows down. The body begins to conserve energy and the weight loss process slows down. And 5-6 meals a day in small quantities will promote metabolism in the body to take place faster. The fast food menu should include low-carb foods.
Eat protein foods
The fast diet is based on a carbohydrate-free diet. And the menu of the week includes protein products: lean meat, fish, cheese, eggs, dairy products. Lack of carbohydrate "fuel" forces the body to seek energy from body fat. This leads to the fact that excess fatty tissue is burned.
Stick to practice
To lose weight quickly, you need to include exercise in your daily routine. This will help create a calorie deficit in the body, helping to get rid of those extra pounds effectively. Physical activity increases the rate of metabolism in the body, helping you quickly get rid of excess body fat. Exercising while dieting helps maintain skin firmness and elasticity while losing weight.
The most effective 10 kg weight loss diet
How to lose 10 kg fast? For quick weight loss, the best option would be a plain or protein diet. Regular exercise and massaging the problem areas will perfectly consolidate the weight loss results. Consider effective and popular fast weight loss diets.
Diet "10 × 10"
In 10 days of this diet, they lost up to 10 kg. The principle of the diet is to consume certain foods rich in protein, and carbohydrate foods are limited to 20g per day. Such a diet forces the body to use energy from stored fats, which leads to a decrease in body weight. While on a diet, you need to eat 5 times a day. There is no limit to the amount of food at one time.
During the diet, you are not allowed to eat foods such as: sweets, flour, full-fat milk, cheese and sour cream, cereals, sausages, alcoholic beverages, sweetened juices, nuts, seeds, etc. beans, vegetables with high starch content (potatoes, radishes), liver, shrimp, squid, fruit (should have sour lemon in the menu).
Products for 10×10 diet menu:
- Lean beef, pork
- Fatty fish
- Poultry (chicken, turkey)
- Low-fat kefir and cheese
- Eggs (don't abuse)
- Low-carb vegetables
- Drinking water
- Coffee and tea
Diet with buckwheat and kefir
Buckwheat porridge is rich in protein and vitamins, but low in carbohydrates. Therefore, when eating a meal of buckwheat porridge, the energy stored in fat will be expended. This leads to a decrease in body weight. Choose this weight loss method, you will never feel hungry for all 7 days. The essence of the diet is very simple. It is allowed to eat unlimited buckwheat porridge per day, only 1 fruit (except grapes and bananas), drink 1 liter of one-percent kefir, unsweetened tea or coffee.
It is allowed to drink water without restrictions. To cook porridge, take 1 cup of buckwheat and pour 2 cups of boiling water on top. Buckwheat is left to steam for ½ day. Porridge is not salty and not seasoned. This dish can be eaten in unlimited quantities for all 7 days. This diet is not suitable for diabetics and patients with high blood pressure.
Apple Diet
Apples contain pectin. This substance, which enters the body with food, improves digestion and helps burn fat. How can a girl lose 10 kg with apples fast? In a week of the apple diet, you can actually lose up to 10 kg. Researchers on the effects of pectin on the body have concluded that the use of 25 g of this substance can reduce weight by 300 g, on the basis of which nutritionists have developed a menu for the diet. apple diet, thereby reducing 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 nuts.
- Lunch: Salad of 20 g parsley, 3 apples, 30 g scallions and 1 mashed egg.
- Dinner: 3 apples
Monday
- Breakfast: Boiled rice (small plate) and 3 apples.
- Lunch: Rice porridge (1 plate of soup). It is prepared by combining boiled apples with lemon juice and peels with boiled rice.
- Dinner: ½ bowl of boiled rice without seasoning and salt.
Day 3
- Breakfast: ½ cup low-fat cheese and 2 apples.
- Lunch: Apples with cheese. To prepare this dish, apples are cut into strips and poured with water and lime juice. Cheese sticks are combined with 2 tsp. honey and some walnuts and add an apple straw soaked in lemon juice.
- Dinner: 50 g of fat-free cottage cheese.
4th day
- Breakfast: Salad with 2 carrots and 1 apple.
- Lunch: Apple salad with carrots. The ground ingredients are mixed with 2 tsp. honey and lemon zest.
- Dinner: Baked apple (2 pieces) and 1 teaspoon MSG. honey.
Day 5
- Breakfast: Boiled carrots and radishes, mashed.
- Lunch: Boiled radish, a plate of oatmeal, an egg.
- Dinner: Grated carrots with honey or cane sugar.
6th day
The menu is the same as for 1 day.
7th
The menu remains the same as day 2.
