Who is the minus 10 kg diet suitable for?
Is it possible to lose weight within a week? This question is currently very relevant for everyone: young and old, men and women. No one can ever give an accurate forecast due to the individuality of each organism. If someone managed to lose weight by following a diet by 10 kg in 2 weeks, this does not mean at all that any other person can achieve the same result. All people have different metabolisms, the need for calories is also different depending on their daily routine, physical activity, etc.
An interesting observation: it is easier to lose excess weight for people who have obvious excess weight – over 20 kg. This happens by reducing the calorie content of food. Take, for example, a woman leading a sedentary lifestyle. The calorie content of her diet is 3 thousand kcal. It is clear that excess calories lead to weight gain: the size of the waist, hips, chest, etc. increases. Reducing the number of calories consumed by half leads to fairly rapid weight loss. According to reviews, the 10 kg diet is quite effective for this category of people and leads to rapid loss of extra pounds, especially if it is combined with sports or fitness.
But for a woman who is not overweight and consumes 1,500 kcal per day, there is no way to reduce the caloric intake without harming her health. It is not recommended to consume less than 1 thousand kcal per day. But most of the “2 weeks 10 kg” diets are based on a sharp restriction of food calories. This will not only prevent you from losing weight, but will also lead to a deterioration in your overall health, weakness, irritability, and depression. Physical activity will be reduced to a minimum. You need to know that fasting can cause dehydration. Therefore, for people with normal body weight, you should not look for an effective “Minus 10 kg” diet or any other diet, but simply adhere to the principles of a healthy balanced diet. And to correct existing figure defects, visit the gym, swimming pool, and lead an active lifestyle.
Currently, there are various diets aimed at rapid weight loss. Let's look at some of them in more detail.
Diet "Week": menu for the week
You shouldn't expect a satisfying diet from an extreme short-term diet. The menu will be meager and bland. The creators of the diet focus on this. Probably so that only the most purposeful ladies could dare to attend the Week. If you are not ready, it is better not to start - not everyone can “sit” for 7 days without breaking down.
The “Week” diet includes 6 basic days, during which intensive weight loss occurs, and 1 day is allocated for exiting the diet.
Day 1. Drinking
Any drinks are allowed on this day. Of course, non-alcoholic and unsweetened. You can drink freshly squeezed juices, broths, smoothies, tea, coffee, herbal infusions, fermented baked milk or kefir. Fermented milk products are allowed with low fat content, natural, without additives. A small spoon of honey is allowed with tea.
If the choice falls on broths, choose fish, chicken, rabbit or turkey. Remove the skin from the meat, do not salt it! Any solid food is prohibited. Drinking water in the amount of 2 liters.
Day 2. Vegetable
The basis of the second day of the diet is raw vegetables in their original form or in the form of a salad. You can use lemon juice and a little olive oil as a dressing. Adding salt is not recommended. It is better to use aromatic herbs and spices, maybe a little garlic. Products such as potatoes and pumpkin are, of course, prohibited. Don't forget to drink water. The norm is the same.
Day 3. Drinking
We repeat the first day exactly. Don't forget to drink more water.
Day 4. Fruity
On this day, only fruits are allowed, with the exception of bananas and grapes. It is recommended to give preference to citrus or seasonal fruits - apples, pears, plums. The fruit can be consumed whole or as a salad. As a dressing - natural yogurt and a drop of honey. The drinking water norm is 2 liters.
Day 5. Protein
The most satisfying day of the week. Those who are losing weight are allowed chicken, turkey, fish, cottage cheese, and egg whites. Meat and fish can be boiled or steamed. Do not add salt, but use natural spices to improve the taste.
Day 6. Drinking
And again drinking day, for the third time this week. The recommendations are still the same. At this stage, the scales should already show minus 4-5 kg. This motivates you not to break down and withstand all the hardships of the regime.
Day 7. Quitting the diet
On this day, any products from the menu of the previous six days are allowed. For breakfast you can enjoy eggs and fruits, for lunch - a piece of boiled chicken with vegetables, for dinner - a vegetable salad. As a snack, fruits, kefir, cottage cheese.
This is the end of the diet! You can step on the scale again!
Throughout the entire period of the diet, it is recommended to consume no more than 1500 kcal per day. Even permitted foods cannot be eaten without restrictions. Drinking days are especially “treacherous”. You can quietly consume 2,000 calories and still feel completely hungry. Don't forget that every liter of kefir or juice contains almost 500 kcal. Therefore, vegetable juices are a priority. They have lower energy value.
If you experience weakness, dizziness, stomach pain, irritability, a significant deterioration in your health and a decrease in vitality, immediately stop the diet at any stage - on any day. Consultation with a doctor is recommended!
Diet minus 10 kg: celery soup
According to reviews, the “10 kg of weight off in a week” diet, the main component of which is a fairly tasty and healthy light celery soup, is quite effective and safe.
This soup can be eaten throughout the day and, most importantly, in any quantity. Therefore, this effective diet is easily tolerated and is not accompanied by the painful feeling of hunger that is characteristic of most low-calorie diets. To prepare the soup you will need:
- 0.5 kg of celery;
- 1 kg cabbage;
- 2 carrots;
- 2-3 bell peppers;
- 2 medium sized tomatoes;
- 2 onions;
- Spices, herbs and garlic to taste.
The chopped ingredients are poured with boiling water and cooked for 30-40 minutes until softened. The soup needs to brew for 30 minutes, after which it is ready to eat.
How to choose a diet to lose 10 kilograms without gaining weight back
You can lose weight on your own at home if you choose the right diet for yourself. The “minus 10 kilograms” diet for a week has a huge number of varieties. Therefore, you need to select the most comfortable one, which will not cause breakdowns and will be convenient for you to lose weight. Beginners should choose a diet with a variety of foods.
To prevent weight gain, nutritionists recommend choosing diets that allow protein in food. After a vegetarian diet, it can sometimes be difficult to switch to regular food without gaining weight.
Important! Any type of diet is contraindicated for teenagers. The best options would be to switch to proper nutrition and daily physical activity.
Lose weight with chocolate? Easily!
Based on the consumption of cocoa and dark chocolate, the “10 kg Diet”, according to reviews, allows you to reduce volume in problem areas: the waist and hips. At the same time, it is well tolerated and, importantly, ensures an even and good mood throughout the day. Weight loss occurs due to the fact that consuming cocoa or dark chocolate gives you a feeling of fullness within a few minutes, and hunger does not bother you for five hours. These products contain a lot of proteins, microelements and vitamins. In addition, cocoa and dark chocolate promote the production of special substances by the cerebral cortex - endorphins, which improve mood, eliminate symptoms of depression, and the effects of stress.
Operating principle
Water drunk in the morning on an empty stomach starts the process of breaking down previously accumulated fats. After waking up in the morning, the hormonal picture in healthy people is as follows: the level of insulin is relatively low, and the level of glucagon (also a pancreatic hormone) is relatively high.
If you drink 300-400 ml of water on an empty stomach, then after 20 minutes the nervous system will react with the release of adrenaline. And the three of them - low insulin, high glucagon and adrenaline - activate the absolutely magical enzyme TAG lipase. If she is “given” enough water, she will break down previously accumulated fats into fatty acids.
Diet minus 10 kg: cabbage
With the help of such an effective diet “Minus 10 kg” you can get a quick and excellent result: lose 10 kg in 10 days. Cabbage is a low-calorie product, and the amount of fiber and vitamins in it is higher than in other vegetables. There are many varieties of cabbage: cauliflower, white cabbage, kohlrabi, Brussels sprouts, etc. They all have their own energy value, but white cabbage has the lowest calorie content - 26 kcal. And in sauerkraut it is only 19 kcal. Therefore, once every three days with such a cabbage diet, it is necessary to consume sauerkraut.
The cabbage mono-diet is tough. Therefore, with this diet, losing 10 kg in 2 weeks is quite possible. If the feeling of hunger worsens, then you can eat cabbage leaves without restrictions. During the cabbage diet, it is recommended to drink at least 1.5 liters of still mineral water, as well as unlimited amounts of green tea. You are allowed to drink a cup of coffee in the morning. It accelerates metabolic processes, which has a positive effect on weight loss.
How to choose an effective diet for a month?
There are many dietary variations that have both advantages and disadvantages. To make the right choice, you should create an individual diet based on your food preferences. If a woman prefers to eat vegetables and dairy products, then it will be difficult for her to feel comfortable with a protein diet.
Be sure to read: Diet for burning fat: the simplest and most effective types, menu for every day, list of products
“Light diet” for 10 days
The diet for this diet definitely does not include “heavy” fatty, flour, fried, smoked, high-calorie foods.
For 10 days, every day there is a new product and the whole day we eat only it in small quantities, washed down with green tea or water.
Products by day:
- boiled eggs (5 pcs. throughout the day)
- boiled fish (1 piece for the whole day)
- only boiled unsalted chicken breast
- boiled potatoes
- half a kilo of boiled unsalted beef
- all fruits, but no bananas
- vegetable salad seasoned with a small amount of vegetable oil
- half a kilogram of one cottage cheese for the whole day
- only a liter of kefir for the whole day
- rosehip decoction all day
This diet allows you to lose a kilogram per day. Further diet should be low-calorie and in small portions. Otherwise, the diet will be of no use.
It is best to start breakfast with coffee, eat lean boiled meat and vegetable salads for lunch, cook fish for dinner and drink kefir before bed. It is better to “eat up” the feeling of hunger with fruits and kefir or yogurt.
What to do if the diet no longer works?
The action of TAG lipase depends on both water and insulin. While it is low, the enzyme does its job, rids the body of fats. As you know, insulin is produced thanks to glucose, and we get glucose from carbohydrates. Therefore, in order to prolong the work of the enzyme that breaks down fat, we exclude carbohydrates from breakfast: oatmeal, buns and bread made from premium flour, potatoes, beets. You can eat a piece of whole grain bread, fresh vegetables, a boiled egg, boiled meat, nuts, dried apricots.
It is impossible to completely give up carbohydrates / There are entire groups of cells in the body that receive nutrition only from glucose: brain cells, retinal cells, adrenal glands, red blood cells.
How to enhance the effect of a lazy diet?
- Drink cool water at a temperature of +18−200C. The body will spend additional energy to warm it up.
- Drink water in small sips. Water drunk in one gulp is not saturated with enzymes and is less accepted by the stomach.
- Remove harmful foods: smoked, fried, fatty foods, marinades and pickles, sweet soda.
- Sleep 7-8 hours a day.
Anti-aging diet: menu for the week
