The most effective diet for losing weight by 10 kg in a week

The process of losing weight should ideally proceed smoothly, without the risk of harming your health. Circumstances may turn out to be such that you need to lose a large number of kilograms as quickly as possible. A varied but fairly strict diet for losing 10 kg will help you lose weight even in a week.

Varieties

Favorite diet

Perhaps the most popular weekly diet option for getting rid of 10 kg in 7 days. The diet and foods allowed for consumption change daily.

Kefir diet

Refers to unloading power systems. The main product is kefir, which should be consumed daily, 1.5 liters. The main advantage of this food option is the ability to eat additionally permitted foods. Every day there is a new product.

If the weight goes away but returns quickly?

To maintain the results obtained, you need to urgently review your daily diet, introduce more fiber, vegetables and fruits, replace animal products with lean ones (meat, fish), give preference to fermented milk products with a low fat content.

Divide meals into 5-6 times, eat slowly, gradually saturating your body, consume no more than 1500 calories per day. To do this, you can keep a special calorie diary, where you can mark all the dishes that were on the menu for every day.

In this way, your weight will remain stable and you will also be able to lose weight, most importantly, without stress on the body, with minimal impact of nutrition on internal organs and systems.

Authorized Products

In the Favorite Diet, the allowed foods change every day.

Kefir diet

Table of permitted products

Why is it so difficult to lose weight?

Before you begin to consider effective and extreme methods that allow you to lose weight in the shortest possible time, you need to familiarize yourself with information about why losing weight is so difficult. This will be a good motivation for some and will not allow them to stray from the intended path.

As mentioned above, the brain instinctively does not want to overload itself and the body with unnecessary loads. This trick is the main enemy of many things that require some more or less serious effort. Anyone who wants to lose weight should resist this mental mechanism, and when such an impulse arises, immediately suppress it.

The second thing that needs to be said is about another mental mechanism. When there is enough food available, the brain signals to the conscious mind that it needs to be eaten as much as possible right now. Such an instinctive desire is due to the fact that hundreds of thousands of years ago a person did not know when he would be able to get food and whether he would have enough calories until his next meal. In modern society there are almost no problems with obtaining food, but the instinctive attraction remains. Knowing about the above two aspects will help you take better control of yourself during your weight loss journey. Be sure to remember them! You will not fail and achieve your goal.

Fully or partially limited products

It is forbidden to eat fast food, any high-calorie dishes, anything fatty and fried. Avoid salt, spices and sugar. Eliminate flour products and sweets. Try to give up coffee. Alcohol and energy drinks, soda, and sweet syrups are completely prohibited.

Table of prohibited products

Mayo Clinic 7 Day Diet

This diet on day 7 is more nutritious than the previous ones, so you can only lose about 5 kilograms on it. The basis of the diet is dietary soup, which is aimed at burning fat. It can be supplemented with vegetables and fruits so that the body receives all the necessary vitamins and elements necessary for normal functioning.

To prepare fat-burning soup, you need to cut into cubes 6 small onions, a couple of bell peppers, 3 large tomatoes, one small head of white cabbage. Also chop a bunch of celery. Place vegetables in a saucepan and add water. Bring to a boil and cook over low heat until the vegetables are soft. For spices, you can add pepper and a little salt.

This nutritional method involves feeding according to the following scheme:

• on the first day you can only eat soup and any fruit except bananas;
• on the second day, fruits are replaced with vegetables, except potatoes. Soup is also the mainstay of the diet;
• the third day combines the first two + you are allowed to eat one baked potato;
• on the fourth day you can eat what you did on the first two + bananas, but no more than 3 per day;
• fifth day menu: soup + tomatoes + boiled beef (300-500 g);
• on the sixth day you can have boiled beef and leafy vegetables;
• on the last day, in addition to soup, you can eat vegetables, brown rice and drink freshly squeezed juices.

All of the above 7-day diets are quite effective and simple, but they require endurance and strength not to fail. The main thing is to set a goal and strictly follow all the rules of the diet.

Menu (Meal Schedule)

Monday (on apples)

During the first day, if you fully follow the recommendations, you will lose 1.5-2 kg.

Tuesday (on rice and apples)

During the second day of the diet, 1.5 kg is lost.

Wednesday

On the third day, up to 2 extra pounds are lost.

Thursday (on carrots and apples)

On the fourth day of the diet, 2 kilograms are lost.

Friday (on beets and carrots)

On the fifth day, 2 kg of weight is lost.

The sixth day of the diet repeats the menu on Monday, and the seventh day repeats Tuesday.

Effective diets for quick weight loss

The most effective diet to help you lose 10 kg per week should have low nutritional value. Nutritionists do not recommend a menu containing less than 1200 kcl per day. It is believed that this amount reduces body weight and cannot cause harm to the body.

The list of diets is rich and varied, so choosing a menu that suits your lifestyle is easy.

Vegetarian

Low-calorie, as it contains only plant products. With its help, you can easily lose 10 kg in 14 days. It improves overall well-being, helps eliminate toxins and excess water. The list of permitted products includes:

• any vegetables and fruits;
• natural honey;
• mushroom dishes;
• nuts;
• porridge with water;
• legumes and soybeans.

Protein foods of animal origin are prohibited. The rules imply four meals a day at regular intervals. The volume of each serving is 200 g.

By the way. Many girls believe that this is the best diet for losing 10 kg. It is easily tolerated and does not cause dizziness or loss of strength.

English

Its principle is a strict sequence of vegetable and protein days and separate nutrition. This is a tough weight loss that requires reducing the daily intake to 1000 kcl. Remove all sweets and fats from your diet, leave only low-calorie foods and eat at regular intervals.

Prepare all dishes by steaming or in the oven. You can drink green tea between meals. The English scheme provides quick results and is considered one of the most popular 10 kg diets. For weight loss to be successful, do a fasting session with kefir or milk once a week.

Kima Protasova

The diet has long proven itself to be effective and safe for weight loss. It is designed for 5 weeks, during which you consume proteins and fiber, minimizing carbohydrates and fat. The results depend on the individual characteristics of the body and can reach up to 20 kg.

Permitted products include:

• lean meats;
• fish, seafood;
• vegetables with minimal starch content;
• green apples;
• natural juices from tomatoes without salt;
• chicken liver, stomachs;
• eggs;
• hard cheese;
• kefir, sugar-free yoghurts, fermented baked milk.

Fat, butter, sweets, milk, fried vegetables, and beans are prohibited.

The daily volume is 1500 kC. Kim Protasov's diet in the first 2 weeks contains fermented milk, vegetables, apples. Starting from the 3rd week, lean meat and fish are introduced. If desired, the diet can be extended up to 10 weeks by gradually adding vegetable oil, meat broths and increasing the fat content of fermented milk products to the diet.

Apple

The chemical composition of the fruit provides the body with many valuable substances. Pectin dulls the feeling of hunger and normalizes intestinal microflora. Potassium strengthens blood vessels and heart function. Iron prevents loss of strength and improves blood composition.

The apple diet for quick weight loss makes it possible to lose 10 kg in just a week. It is better to buy green fruit and combine consumption with whole grain cereals, vegetables, and a small amount of nuts.

Important. To keep your food varied, make salads from apples and carrots, eat fruit with rice, beets, or bake in the oven. You can eat 1.5 kg of apples per day. If it takes more than a week to lose weight, be sure to add boiled meat, eggs, and fish to the menu.

No carbohydrates

This is a healthy nutrition system that reduces carbohydrates in the diet and saturates it with proteins and fats. If you follow the rules, you can easily lose 10 kg in 2-3 weeks. You cannot completely remove carbohydrates, but you need to reduce their consumption to 20% per day of the total amount of food and eat foods with a low glycemic index.

The menu includes:

• eggs, dairy products;
• fish and meat;
• berries and fruits;
• any vegetables;
• nuts;
• green buckwheat;
• rice.

Attention. These products make up the diet. While dieting, you need to exercise to burn calories. The body must expend more energy than it produces.

Buckwheat

If you are looking for what diet to go on to lose 10 kg in a week, pay attention to buckwheat. Cereals are low in calories and rich in beneficial microelements. The maximum duration of a mono-diet is 7 days. During this period, you can eat buckwheat in any quantity at regular intervals. Last meal 5 hours before bedtime. In between meals, it is allowed to add herbal tea and rosehip infusion to the diet.

Advice. To ensure that the cereal retains all its beneficial substances, prepare it according to a special recipe. In the evening, rinse a glass of buckwheat, pour 3 glasses of hot water into a saucepan, cover with a lid, and wrap in a towel. Overnight the liquid will be absorbed and the kernels will become soft and crumbly.

Kefir

Fermented milk products stimulate metabolism well. A strict diet consisting of only kefir cannot last longer than 3 days. At this time, you are allowed to drink 1.5 liters of kefir per day, water and green tea in unlimited quantities.

A diet for losing weight by 10 kg per week on kefir involves including additional products:

• apples;
• buckwheat;
• boiled white meat.

By adhering to such a meager diet, you can lose weight almost free of charge, since you don’t need a lot of money for food.

Cabbage

The cabbage menu limits the intake of carbohydrates. Long-term consumption of one vegetable is undesirable. The body cannot replenish the loss of energy, so the person feels a loss of strength.

The cabbage diet for weight loss of 10 kg allows for the combination of vegetable leaves with cucumbers, carrots, and herbs. For lunch you can eat 100 boiled meat or 2 eggs, and for dinner drink a glass of low-fat kefir. Daily calorie content does not exceed 1200 kl.

Low carb diets

The type of nutrition is based on proteins and low carbohydrates. Due to this, the body draws energy from its own fat reserves. Diets help you lose 10 kg and not experience hunger pangs.

Kremlevskaya

The diet suggests counting not calories, but points that are assigned to each product. The number of points depends on the carbohydrate content. The technique consists of 4 stages.

1. The first stage lasts 2 weeks. You are allowed to use 20 points per day. You can eat any meat, offal, fish without restrictions. But buckwheat costs 62 b., fruits 9.5-10 b., vegetables - from 3 to 16 b., milk - 4.7 b.
2. The second stage lasts 1.5 months. Each week you should add 5 points.
3. The third stage lasts indefinitely. Once a week you need to add 10 points and make sure that the weight comes off steadily.
4. The fourth stage begins when the desired result has been achieved and helps to maintain weight.

French

The diet limits carbohydrates. The diet consists of fish, meat, rye bread, vegetables, eggs, and fruits. White bread, sugar, and salt are prohibited. The scheme includes four meals a day.

1. Breakfast consists of coffee and toast.
2. Second breakfast - apple.
3. Lunch - eggs, fish or meat with vegetables.
4. Dinner - fruits and meat.

Before each meal, drink 200 ml of water. Do not prepare portions larger than 300 g. In 14 days, with this diet you can lose 10 kilograms.

Fasting days for weight loss

Once a week it is useful to do unloading. Effective are:

• fruit juices. Divide 600 ml of juice and 800 ml of rosehip infusion into 4-5 doses;
• sour milk. 200 ml of milk or kefir every 2 hours. In the evening, instead of milk, a glass of fruit juice;
• vegetables. 1.5 cucumbers, divided 5 times.

Unloading helps activate metabolic processes and move weight off the ground.

Important Terms

• Psychological aspect. At the slightest deviation from the usual diet, the body begins to experience stress, and such experiments do not always pass without leaving a trace. With any restrictions, discomfort arises, so prepare for the diet mentally in advance. Imagine what your body will look like in a week, and the temptation to eat something forbidden will immediately disappear. The food consumed during the diet is absolutely healthy and safe.
• Helpful tricks. It has been proven that replacing standard plates with smaller dishes can reduce the amount of food consumed at a time. The same goes for cutlery.
• Water and drinking regime. Drinking plenty of fluids is an essential component of almost any diet.
• Diet. To improve digestion processes and accelerate metabolism , it is recommended to eat often, but in small portions, excluding prohibited foods.
• Physical activity. Moderate physical activity and sports will help speed up the process of losing weight and improve your well-being.

A nutritionist's answers to questions from those losing weight

Experts say that a quick diet for losing 10 kg can be harmful to your health, and advise you to weigh all the risks before deciding to use it. We asked a professional nutritionist to answer questions that interest many girls.

What is a safe weight loss rate?

It takes time to lose significant weight. The most popular weekly diets require you to give up almost all foods. The body stops receiving not only calories, but also nutrients, and this is fraught with negative consequences.

To safely lose weight by 10 kg, you need at least a month. A properly designed menu and physical activity activate your metabolism. The body adapts to the new rhythm, and weight loss occurs without unnecessary stress.

Mistakes that prevent you from losing weight

The main mistake is an incorrectly selected menu. You should not focus on foods that cause disgust. This will certainly lead to a breakdown. You don’t need to go on a buckwheat diet to lose weight if you don’t like buckwheat. Give preference to apples, kefir or another product that you enjoy eating.

Eat food in small portions and chew the pieces thoroughly. Have dinner no later than 4 hours before bedtime. If you suffer from unbearable hunger, drink a glass of water or low-fat kefir.

Important. Don't be in a rush to lose weight quickly. Pounds lost this way often come back after the diet ends.

Advice and comments from nutritionists

Losing excess weight is a very complex and time-consuming process that does not always bring health benefits. You need to approach the choice of diet extremely carefully and carefully so as not to harm your health. For advice, it is better to consult a specialist doctor - nutritionist. Doctors teach you how to combine foods correctly. Particular attention should be paid to cooking, giving preference to stewing, boiling and absolutely refusing to fry.

Basic tips:

• to overcome hunger, use snacks using fresh vegetables and fruits; if it is impossible to completely give up sweets, then as an exception you can eat honey and dark chocolate;
• drink more water;
• completely avoid alcohol-containing products;
• get enough sleep, sleep time – 8 hours;
• lead as active a lifestyle as possible;
• Motivate yourself constantly.

Disadvantages of an extreme diet

1. The main disadvantage of an extreme diet is the risk of harm to the body. It’s easy to guess that such a noticeable reduction in the amount of products consumed can have a negative impact on health. Unfortunately, on such a diet we do not receive many necessary substances that help our organs function properly and not experience stress. So taking a vitamin-mineral complex becomes a prerequisite for living on an extreme diet.
2. As a rule, due to low calorie content, a person may experience physical weakness, fatigue and other unpleasant phenomena of a similar nature. In this regard, the technique is not recommended for people involved in sports (especially those who experience strength loads). When on an extreme diet, it is better to leave only light gymnastics in your daily routine. Actively engaging in physical exercise with such a minimum of calories can provoke a malfunction in the body.
3. Severely restricting the nutritional value of the diet can negatively affect metabolism, which makes it more likely that you will not retain the new weight. The fact is that the body may simply be afraid of the onset of hungry times and in the future hide the surplus received (even if the daily caloric intake is not exaggerated) in reserve.
4. Sitting on such a strict diet often leads to a decrease in mental performance. It becomes more difficult to concentrate, forgetfulness occurs, work and study can be much more difficult.
5. It is not uncommon for diet to have a negative impact on a person’s appearance. A lack of nutrients in the diet can cause deterioration in the condition of hair, nails, and skin. Due to the rate of weight loss, the skin may become sagging or even sag. As you can see, the extreme method of losing weight has much more disadvantages than advantages. Therefore, experts advise transforming your figure in a more loyal way that does not require drastic dietary restrictions.

Reviews and results

It’s really possible to lose weight in such a short time, judging by numerous reviews. It is important to understand that any diet is a great stress for the body, which has its negative sides.

Judging by the reviews, the extra pounds lost with such difficulty come back very quickly if you do not follow the basic rules for leaving the weekly diet. You cannot immediately switch to your usual diet. During your diet, try to form the right eating habits: do not overeat, do not eat before bed, give preference to steamed dishes and generally healthy foods.

The “Minus 10 kg per week” diet can have a detrimental effect on the functioning of the digestive tract if you previously had problems with the gastrointestinal tract. Most often, those losing weight notice flatulence , bowel movements, pain in the navel, and heaviness after eating. First consult with a gastroenterologist about the possibility of going on a weekly diet; perhaps the doctor will help you choose a different diet that is more suitable for you, taking into account your health characteristics.

Contraindications

Methods that promise quick weight loss are unbalanced. To avoid complications, discuss the choice of method with a therapist and nutritionist. The most effective diets for losing weight by 10 kg per week are stressful for the body, therefore they are allowed for healthy people who have reached the age of majority. Poor nutrition is prohibited during pregnancy, lactation or when a person is diagnosed with:

• Endocrine diseases;
• Kidney failure;
• Tendency to allergies;
• Pathologies of the stomach and heart;
• Vascular atherosclerosis;
• Hypertonic disease.

Advice. If you experience weakness, dizziness, or irritability during the diet, abandon it and choose another option.

For useful recommendations on how to lose 10 kg and get your weight in order, watch the video: