Diet 10 by 10 for weight loss - principles and menu by day

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The 10 by 10 diet is an express nutrition system and allows you to lose weight in the shortest possible time. Naturally, it’s difficult to call it healthy, plus, as a result of the wrong way out, you can gain back all the extra pounds (the so-called yo-yo effect). And although doctors do not recommend such drastic diets, sometimes you really want to lose weight quickly or just need it for work, before going on vacation. If you are in the mood for slimness and beauty, we invite you to read this review and wish you good luck.

The 10 by 10 diet is devoid of carbohydrates, so it is heavy, but it is also highly effective. You will need to exclude smoked foods, sweets, alcohol, milk porridge, bread, fruits are allowed only on the sixth day. Drinks – tea without sugar, herbal infusion, water. You need to drink more and be sure to drink half an hour before meals to start metabolism and prevent constipation. The extra pounds will begin to melt away quickly before our eyes, especially if you are overweight.

When leaving the ten-day menu, eat modestly, otherwise you will gain the weight back in a few days. Confectionery, sweets, and fried flour are still undesirable. Have a small dinner, preferably vegetable salads. Alcohol and soda are not allowed. It is difficult to maintain strict restrictions, so come up with good motivation.

All products should be consumed without sugar, salt, seasonings, the type of preparation is boiling. You can drink unlimitedly, the main thing is drinks from the permitted list. Divide the products into equal portions. It is not recommended to use the diet more often than once every six months. You may also feel very weak - take this into account when planning physical activity.

Lose weight correctly and without harm to the body

To begin with, before going on a diet, every person should clearly understand that the body will have a hard time on fasting days. Crash diets with a minimum number of calories consumed are very difficult; a truly strong person can withstand them.

If you have clearly decided that you have fairly good willpower and can control yourself and not allow yourself to be weak when it comes to food, then the first thing you need to do is visit a doctor. The fact is that any diet is stressful for internal organs, and before sticking to its menu, you need to consult a specialist.

If the doctor gives the go-ahead, then you can already think about choosing a diet that you like.

There are a huge number of diets that help you lose weight by 10 kg in 10 days, here are a few of them:

protein;
kefir;
buckwheat;
cabbage

The point of these diets is to exclude certain foods from the ten-day diet. It is strictly prohibited to eat sweets, cereals, flour products, smoked meats, and pasta. And as a drinking recharge, you should use clean water or herbal teas.

Reviews of those losing weight

Mila, 34 years old, Moscow. “I didn’t like this weight loss method at all, because it was very difficult for me. This is probably one of the most restrictive diets I have ever tried. Already on the third day of eating this way, I felt dizzy (apparently from a lack of carbohydrates). In general, I lost four kilograms (instead of the promised ten), so there’s nothing particularly to be happy about.”
Natalya, 29 years old, Voronezh. “I was on this diet for exactly ten days, as expected. Personally, it was more or less tolerable for me, since I did not feel a strong feeling of hunger. Of course, there were times when I really wanted to eat, but then I just drank water or tea, and my appetite decreased. As a result, I lost almost eight kilograms, which I consider a good result. Now I’m thinking of repeating my feat, maybe I’ll lose more.”
Nika, 34 years old, Vladivostok. “I lost weight this way two months ago. Thanks to him, I lost nine kilograms! Of course, at first I was very pleased, but now almost half of the lost kilograms have returned to me, since after the diet I began to eat a lot. I’m a little disappointed with myself and the diet.”
Lyudmila, 38 years old, Moscow. “I immediately liked this method, since it contained a lot of meat and fish, which I really love. It was more difficult to give up sweets, but I also endured it. As a result - minus seven kilograms! My whole body feels younger and I feel great! I can only speak positively about this technique.”

As a result of the reviews, we can say that this diet helped most people lose weight. However, this menu is difficult to stick to and requires a lot of willpower, so if you also want to achieve good results, then be patient and strictly follow the nutrition rules!

Diet "10x10", or protein

This diet (10 kg in 10 days) is one of the more famous and less strict. Its load on the body is distributed evenly and does not cause severe damage. Her diet is rich in proteins and helps to lose weight due to fat deposits, but when choosing a protein diet, you should know that it is contraindicated for those who are very overweight.

Diet rules:

Eating sweets, flour, and sausages is strictly prohibited; alcohol, fatty dairy products, sugar, fruits, and starchy vegetables are also prohibited.
A result of minus 10 kg in 10 days can only be achieved if you eat strictly five times a day.

Sample menu No. 1

1st day:

Breakfast is served with a soft-boiled chicken egg, a salad of cucumbers, tomatoes and Chinese cabbage, coffee or tea (preferably the green variety).
During a snack – cheese (hard variety), lettuce leaves.
Lunch – grilled chicken breast, light salad, unsweetened tea.
Afternoon snack – berries, kefir (200 g).
Dinner – vegetables baked under a cheese coat, salmon fillet, 200 g of kefir.

Second day:

Breakfast – omelet with tomatoes and herbs, yogurt (natural), tea.
Snack – kefir, any berries.
Lunch – fish fillet, vegetable stew.
Afternoon snack – tomato or cucumber stuffed with cheese.
Dinner - beef steak, vegetable salad, a cup of tea, 200 ml of kefir is allowed at night.

3rd day:

First breakfast - omelet with celery and cheese, tea (coffee).
Second breakfast - yogurt.
Lunch break - fish fillet, light vegetable soup.
Afternoon snack - kefir, berries.
Dinner - pork fillet (grilled), steamed cabbage, tea.

The next day:

Breakfast – berries with yogurt dressing, soft-boiled egg, tea.
Snack: cottage cheese, celery leaves.
Lunch break - fish fillet, salad.
Snack - berries, kefir.
Dinner - breast, zucchini pancakes, tea (kefir).

Middle of the diet menu:

For breakfast - cottage cheese with a handful of berries, coffee.
During a snack - Caesar salad
For lunch - vegetable salad, fish fillet.
For afternoon snack - rolls.
For dinner - beef steak, asparagus with cheese, tea.

Day number six:

Cottage cheese with berries, coffee.
Chicken breast, Salsa salad.
Salmon, noodle soup with mushrooms.
Cheese, celery.
Breast, asparagus, tea.

Day 7:

Omelette with tomatoes, yogurt, tea.
"Caesar".
Fish, baked vegetables.
Cheese.
Breast, Guacamole salad, tea.

Then the diet is repeated from the first day. If a person losing weight feels hungry before going to bed, he is allowed to drink low-fat kefir or milk (no more than a glass).

Recommended products list

The basis of the diet is:

Protein foods: lean meat, poultry (without skin), rabbit, fish and seafood. Meat products are allowed, for example, basturma or jelly (strictly with a natural composition and a minimum amount of salt, preferably home-made).
Vegetables (mostly green): various types of cabbage, tomatoes, cucumbers, zucchini, squash, eggplant, bell peppers, radishes, garlic, onions, radishes, lettuce, arugula, sorrel, spinach, greens.
Mushrooms, sprouted seeds, bran.
Sour fruits and berries (lemon, lime, cranberry, rowan).
Olive, flaxseed oil, milk thistle oil.
Low-fat fermented milk products are strictly without sugar and additives: kefir, natural yogurt, cottage cheese.
Any non-carbonated soft drinks without sugar (cooling and warming): tea, cocoa, coffee, fruit drinks and compotes.

The amount of salt is minimal. Everything that can be eaten fresh should be consumed without additives. Cooking methods: boiling or steaming, baking, stewing in its own juice. Frying meat and vegetables is prohibited.

Menu that gets rid of 10 kg in 10 days No. 2

First day: boiled eggs (five pieces).
Second day: one boiled fish.
Third day: boiled chicken breast.
Fourth day: five boiled potatoes.
Fifth day: half a kilogram of boiled beef.
Sixth day: fruits (bananas are prohibited).
Seventh day: vegetable salad with sunflower oil.
Eighth day: 500 grams of cottage cheese.
Ninth day: liter of kefir (low fat content).
Tenth day: rosehip decoction.

The “10x10” diet stimulates the burning of fat deposits, not muscles, reduces the risk of diabetes and addiction to sweets, and protects against heart and vascular diseases.

Kefir diet: 10 days – 10 kg

Kefir is the main nutritional element in this diet. You should drink at least one and a half liters a day. This product is not only able to give you a slim figure, but also brings health benefits. It normalizes the entire digestive system, removes toxins, is a source of nutrients, satisfies hunger well and enriches the microflora with “useful” bacteria. According to the rules of the diet, each meal should be eaten after three hours.

Diet:

During the first three days of the diet, we consume only kefir.
For the next three days, we eat one and a half kilograms of apples (preferably green).
Then kefir again for three days.
The final day of the diet is the hardest. You are only allowed to drink water.

The diet is very strict, so before using it you should think about whether you have enough willpower to lose weight with its help.

What foods should you include in your diet?

Protein:

lean types of meat (lean beef, veal, rabbit meat), poultry (chicken, turkey, ostrich meat) and fish (preference for fatty fish), low-fat cheese and kefir. Eggs (no more than two every two to three days or one egg white per day).

Vegetables and fiber:

You can use any vegetables that contain no more than 5–10 g of carbohydrates per 100 g. For example, cucumbers, tomatoes (except cherry), cauliflower, Chinese, white cabbage, zucchini, eggplant, radishes, lettuce, sorrel, spinach, asparagus, radish, celery, green onions, mushrooms, herbs, sprouted seeds, olive oil.

Beverages:

water, coffee, tea.

Buckwheat diet

In this food system, the main product is buckwheat. Cereals should be poured with boiling water (1:2) overnight and consumed the next day. Buckwheat is a very healthy product, it has many vitamins, and its consumption usually has a beneficial effect on the body. Diet rule: drink plenty of fluids (preferably clean water).

Menu:

We eat one buckwheat every day.
Just before breakfast we drink a glass of water, eat a teaspoon of honey and two slices of lemon.

This diet is monotonous and difficult, but with its help you can get rid of 10 kg in 10 days and not cause much harm to the body.

Useful tips from a nutritionist

With the following tips from a nutritionist, you can speed up your weight loss:

High protein breakfast. This breakfast food will reduce your appetite and give you a boost of energy for the whole day.
It is better not to drink fruit juices and sweet drinks. This is a high-calorie food that increases body weight in both men and women without being particularly satiating. If you give it up, the extra pounds will go away faster.
Half an hour before meals you need to drink a glass of water. This will help increase your weight loss rate by 40%.
You need to add a soluble fiber supplement to your diet. This product helps burn belly fat.
You need to drink tea or coffee. These drinks help increase your metabolic rate by 4-10%.
It's best to eat whole, unprocessed foods. The diet should consist mainly of them. These foods are healthier, more satisfying, and rarely cause overeating.
You need to eat slowly. The slower food absorption occurs, the faster satiety will be with fewer foods.
For food, it is better to take small dishes, as the portions seem larger on them.
Good sleep is essential. Its absence leads to weight gain.

Cabbage diet

Cabbage is a low-calorie food that helps you lose weight very quickly. The cabbage diet allows, in addition to the main ingredient, to eat chicken, fish and meat, and the amount of plant consumed is not limited. Therefore, this diet is usually easily tolerated and does not make you hungry. In addition, the coarse fiber of the vegetable remarkably regulates the functioning of the gastrointestinal tract and helps cleanse the body of toxins and waste.

Cabbage diet 10 days minus 10 kg (menu):

During breakfast: coffee or green tea (without milk or sugar).
During lunch: boiled chicken (fish or beef) no more than 200 grams and cabbage salad with carrots and vegetable oil.
During dinner: ½ chicken egg, a small apple, fresh cabbage salad.

By adhering to the above diet, you can easily get rid of 10 kg in 10 days. To diversify the menu, two hours before going to bed you can drink a glass of kefir (no more than 1% fat content). Any day you can swap cabbage salad for cabbage puree soup with added vegetables.

The main advantage of the cabbage diet is the most effective weight loss, long-term results, and cleansing the body of toxins.

The disadvantages of the diet are decreased performance, possible headaches, and a feeling of hunger. The diet is not balanced and requires additional vitamin intake.

Benefits and basic rules of the diet

Protein foods, which are present in sufficient quantities in the diet, provide a long-lasting feeling of satiety. The menu is complemented by fiber - eating fresh vegetables, bran and seeds promotes intestinal function. An abundance of protein every day allows you to preserve muscle tissue when losing weight: with this approach, it is fat that will be consumed. The only drawback is that if you are not used to it, in the first 2-3 days of the diet you may feel weakness and decreased mental and physical activity - the body will “ask” for carbohydrates.

The basis of the diet will be products from the list below. You need to eat every 3-4 hours, avoiding long breaks. In total you need to provide yourself with 5 meals. The last one is no later than 3 hours before bedtime. It is advisable to make a meal plan in advance. It is also recommended to take care in advance of having the necessary products at home, find and select suitable recipes for dishes.

Many options for protein breakfasts, dinners and lunches are collected in the “Recipes” section

Eating frequently will keep you from starving, overeating, and stretching your stomach. This is very important on any diet - it helps not to break down and to “finish” the allotted time without any special difficulties.

Reviews about the “10 days minus 10 kg” diet

The above 10-day diets have helped many people improve their physical fitness and become slim. Those who lose weight mainly eat buckwheat, protein and kefir diets. With their help, judging by the reviews, it is possible to achieve good results in a relatively short time and for a long time. Hunger on these diets dulls over time, and their use is simple and does not require large expenses.

Also, many note that we must not forget to exit the diet correctly so that the lost weight does not return again. That is, after finishing the menu, you should gradually return to your previous diet, or it is better to completely abandon or minimize the consumption of harmful foods. To make the diet easier to tolerate, those losing weight are advised to take water treatments, spend more time in the fresh air, play sports, and lead a healthy lifestyle.

Important: during the diet it is prohibited to drink alcoholic beverages.

A little about the disadvantages

Among the disadvantages of the above diets, those losing weight primarily highlight stress on the body and a feeling of hunger, especially in the first few days. Someone notes that at this time dizziness, loss of strength, and problems with the gastrointestinal tract begin.

At the slightest sign of malaise, experts strictly recommend stopping any diet for 10 days. Minus 10 kg is, of course, a very tempting result, but it’s not worth putting your own health at risk because of this.

And before you go on a diet, you need to be sure that you can reach the end. After all, if you don’t follow all the rules, you can not only worsen your health, but also regain all the lost weight, and maybe even additional kilos.

What to cook for breakfast?

There should be no cereal or coffee on an empty stomach. Breakfast should be rich to give you strength. The main thing is to understand that you cannot starve, because the body will already suffer from a sharp loss of carbohydrates. For breakfast you can eat one of the following dishes:

omelette;
fried eggs;
oatmeal porridge, cooked in milk, but without sugar (with salt);
cottage cheese seasoned with low-fat sour cream;
a salad of fresh tomatoes and cabbage, seasoned with a spoon of vegetable oil and lemon juice, or mayonnaise (mayonnaise is allowed on a protein diet!).

Drink a cup of coffee with milk, but without sugar (or espresso), green tea or carrot or citrus juice.