How to lose weight about 10 kg per month without harming health is an urgent topic for many. But most quick methods promise only rapid weight loss and do not guarantee well-being, let alone consistent results for a long time.
Define the goals. 10 kg can not be called a small number. At the same time it is not important and a month is not a short period.
What do we want with successful weight loss?
- Reduce appetite and hunger pangs.
- Say goodbye to excess fat quickly (and not just water that sits in tissues! )
- Feels good - both physically and in the mood.
- Achieve the standard of standardized health indicators (routine tests, ECGs, ultrasound for organ systems).
A modern diet can help us! Here are the main steps to a refreshing body with good health.
Rule number 1: carbohydrates from 25 to 50 grams per day
The basis of success is the removal of glucose, fructose, sucrose and all starchy foods. Simply put, down with sweets, flour, breakfast cereals and fruits with a high blood sugar index.
Why is it so ruthless? For three important reasons related to insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. It stimulates the storage of fat in the body. When insulin is normal, the body uses fat for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and a natural diuretic effect.
- A diet with sugar elimination and a low glycemic index (GI) meal is the most convenient weight loss. We stop feeling very hungry much faster (because there are no jumps in insulin in the blood! ).
Out of curiosity, let's evaluate the program. Two diets - low in carbohydrates and low in fat.
A diet low in carbohydrates is easier to tolerate, the results are satisfying when the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - there are no empty calories! Is not this a welcome dream of one? !
The natural bonus to a low carb diet is up to 5 kg in the first week with over 15 kg. Additionally! It is quite possible to lose about 10 kg per month even though it is far too heavy.
Proven effects of avoiding sugar are reduced hunger and increased satiety. Achieve slimness without much effort and quickly turn on the autopilot when the menu is generated.
What is the result?
By reducing carbohydrates, we lower the level of insulin in our blood, reduce our appetite and relieve hunger without obsessive-compulsive disorder.
Rule # 2: Eat protein, vegetables and fats every time
Every meal (! ) Consists of protein, fat and vegetables.
This is the easiest way to comply with a 25 to 50 g carbohydrate limit per day. We choose the most useful products and keep our health in order while we lose weight.
We print out 3 lists below and have them before our eyes in the kitchen.
List of protein diets
Check out the selection!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less often, offal - liver, chicken stomach, etc. ;
- Sea inhabitants: shrimp, squid and small fish with different fat content - weight up to 1, 5 kg. Herring, hake, trout, pink salmon, saithe, cod, yellowfin tuna (including canned natural juice);
- Natural cottage cheese and kefir with a medium fat content;
- Chicken eggs and chicken eggs.
The leader in slimming nutrients is protein. It brings many positive changes in well-being from the first days of weight loss:
- Less generalized anxiety;
- Rarely nights hunger torments;
- Skin, hair, nails will be better;
- Strong immunity is short.
List of vegetables with low GI
Low blood sugar vegetables are also fun:
- All kinds of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, cabbage);
- Spinach and all kinds of vegetables (ruccola, vegetable salad, parsley, dill, wild garlic);
- Cucumbers, tomatoes, peppers;
- Celery, including stalks, black radishes, common radishes and daikon;
- Zucchini of all varieties, including zucchini;
- Green beans (asparagus);
- Mushrooms;
- Avocado.
An important plus!
Even 3 super bulky salads made from these ingredients will not load us more than 50 grams of carbohydrates a day.
We eat juicy and mouth-watering but stick to a low-carb diet that allows us to lose 10 kg a month without harming our health.
Vitamins and fiber will provide adequate bowel cleansing and alertness. With the habit of vegetable salads, we lay the foundation for health from the first steps on the way to a beautiful image.
Healthy fats
Important!
Do not be afraid of bold! It is dangerous to combine 2 diets into one. Choose either low carb or low fat. By limiting both, the diet will be very poor and unhealthy.
- Extra virgin olive oil (producers Greece, Spain);
- Peanut butter and almond butter;
- Pumpkin seed oil (occasionally);
- Cold pressed coconut oil (fry in this oil! );
- Natural butter (small amount);
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation);
- Fish oil (as a dietary supplement to increase omega-3).
Do not be surprised: "Where are sunflower oils and other oils? " You can add them to your diet out of habit. But think about your health.
Increase Omega-3s in Your Diet!
We believe that it is helpful to reduce the intake of omega-6 fatty acids even during the diet. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our normal diet is 16-20 times more of omega 6. This imbalance increases the risk of stroke, heart attack and early aging. Losing weight is a strain on the body. It is logical to help the body with omegas. Therefore, we take fish oil (1-3 teaspoons per day) and only those oils where omega-6 is not more than 30% of all fatty acids.
What is the fracture industry?
2 options suitable - your choice:
- Twice, approximately equal volume. Drink clean water between meals.
- Or three main meals (breakfast, lunch, dinner)
The secret to satiety:
All meals are plentiful and slow. Chew carefully! And we start with a salad with butter. The first piece of protein is toxic in the mouth only when one third or half of the salad has already been eaten.
How to cook to meet carbohydrate restriction?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach, etc. ). Books, blogs, forums: Lots of low carb recipes are always on hand.
Meal overview:
Each of our meals is a big meal, where protein and vegetables are accompanied by healthy fats. During the day, carbohydrates are stored in the range of 25-50 grams.
Rule number 3: 1 hour walk on the street and sports 3 r / week
The first is necessary! Each word:
1 hour + continuous walk + outside.
Are you used to blowing gas excuses? Alas, that's questionable. Not all cities are Manhattan. In addition, there are plenty of opportunities around. Walk between houses in a residential area, in a nearby park, along quiet streets. Walk up the next outdoor stairs. Walk early in the morning or in the evening after 20: 00 when there are fewer cars.
In extreme cases, walking (! ) On a treadmill, health bike and any aerobic exercise at a moderate speed on a balcony with open windows. No time? Find! And walk for 40 minutes, but every day!
This is not about special aerobics with a crisp heart rate with a certain frequency. The main benefits are a change in image, a proven low step for heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. It is impossible to maintain a good mood without it. No mood - there will be automatic sabotage of weight loss. And you will not even notice how it happens.
Second, sports are an optional but most effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-exercise-stretching pattern.
Now the most interesting thing: you can master such a workout even at home. We use our body weight and super-slow exercise routine. Great effect on any muscle group without going to the gym.
Abs, knee bends, lunges.
Stretch each slight movement for 10-12 seconds and the muscles shake from fatigue after 15 minutes. For example, we swing our stomachs off the floor and slowly tear off each vertebra. Or we slam softly and look at the clock: down to 10 seconds, up to 10 seconds. And if you sit at the climax for 3-5 seconds, the load increases again!
Good choice for beginners without health damage - exercise and Pilates, slow riding on an exercise bike and orbit with maximum resistance, all types of planks (front, back, sides).
You can go to the gym. But if the excuse "no time for the gym" prevents you from associating exercise with weight loss, drop it today! Remember: you can only lose weight by exercising at home.
The advantage of sports is the acceleration of metabolism after training, up to one day. As well as muscle lines and collagen production (the skin will thank you! ). And when we go through a changed landscape, the production of endorphins is activated - a joy hormone that allows us not to deviate from the right path.
Result: move!
Walking in the open air - 1 hour a day. In addition, the best thing is the intensity of gymnastics with any weight (body weight will help us! ). Exercise frequency - at least 3 times a week, preferably 4.
Rule number 4: load carbs once a week
This rule is optional. However, for many, the controlled component of carbohydrate freedom helps them cope better with weight loss.
What are we doing? On Saturday or Sunday we eat carbs.
Our task is to avoid running on light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, pick up something fun and even unusual.
Psychologically, the day of unloading can be the day of a new food experience. This will help maintain a winning mood. Eternal suffering without the simple joy of being is not about us!
For carbohydrate evaluation we use:
- Buckwheat, including greens, millet, rice, quinoa, chickpeas and other legumes;
- More sugary vegetables: beets and carrots, better raw, sometimes potatoes, artichokes;
- Fresh fruit, preferably with an average GI - no more than 400 grams per day. Grapefruit, apricots, raspberries, currants, pears, plums, cherries, etc. fl.
The main secret of success is recharging your carbs only once a week.
We are calm about the fact that the weight immediately after the zigzag can jump significantly (up to 2 kg). Do not despair! It will disappear soon when we get back to the carb limit. "Terrible numbers" - most of all tissue accumulation in tissues, but not pure fat.
So what can we afford? If you really want to:
Spend 1 day off in a carbohydrate zigzag diet. Choose a high quality carbohydrate source, medium GI, high fiber and healthy nutrients.
Rule # 5: Do not hang on to calories!
Not enough to eat 7 thousand a day.
But the priority should be to cut down on carbohydrates and seek new fillings. When we follow the rule "protein + vegetables + healthy fats", we automatically go to a safe area for overeating in calories. The volume gives a lot of salad, the fat in the sauce adds satiety and digestibility to the dish and the meat / fish becomes the base.
If you can not do without counting, count online or on your phone. The average safe limit of daily caloric intake for weight loss for 1 month is 1400 kcal for women, 1600 for men. But a lot depends on our movement and age.
What is the result?
Whether you care about calories is not the first question. The main focus is on carbohydrates! 25 to 50 grams per day. All other calories must be obtained from protein and healthy fats.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to avoid the problem of losing weight on the described system. But you can use all 7 chops of life so that your health does not drop even a gram.
- We sleep deeply and abundantly. We go to bed until 23: 00. Cool, darkest and quietest room, constant oxygen supply. We sleep in a row from 7 to 9 hours. Every day. In this way we prolong our lives and protect ourselves in a very effective way against "overload" and "failures". The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is the hero of the TOP 3 natural protectors against systemic aging. Another controls appetite and soars when you do not get enough sleep. The third keeps the saturation under control and decreases rapidly as soon as we do not get enough sleep. No proper sleep? Prepare for a crash: biochemistry is against you.
- We drink more water. From 20 to 30 ml per kilogram of current weight. In the morning on an empty stomach 300 ml. During the day we have a bottle with us and sweeten between meals. High doses of water (1 glass) can be drunk 15 minutes before a meal.
- We do not refuse coffee and tea. Two flat teaspoons is the average safety ratio. Advantages: acceleration of metabolic processes and choleretic effects in the morning (and this is a high-quality intestinal cleansing).
- The most protein-rich meal is breakfast. A light salad of vegetables, a little fat and a lot of protein, so our weight loss speeds up to 30%! For those who do not focus on protein in the morning.
- We introduce fiber daily. Options - oat bran, flaxseed, unique psyllium, cabbage, radish.
- We do not reject "fat burning products". The name is not exact, but there is some sense in these lists. Judge for yourself: mostly green tea, buttermilk and very juicy vitamin vegetables and fruits are mentioned. With carbohydrates in mind (no more than 50 grams per day! ), We introduce some of the heroes into the diet to increase health benefits (antioxidants, probiotics, etc. )
- Small dishes. And if the desire for psychological experimentation is great, then the Chinese get stuck. Who managed to feel good right away? Check it out below! We guarantee loud pleasure.
How soon will we lose 10 kg and what bonuses will we get
From 2, 5 to 5 kilos will disappear in the first week, if you follow all the rules.
Further - from 1, 5 to 2, 5 kg per week, depending on the physiology and experience of the body in losing weight.
What are the patterns in the results of a low carb diet?
Many people will feel worse the first 5-7 days. Weight loss will be followed by fatigue and constant tiredness. Very obese people can hit with weights for more than one week in a row.
Women lose weight more slowly than men. Depending on the stage of the cycle, weight loss in women can fluctuate a lot - even with equal exercise and diet.
But the result of following the rules encourages: everyone loses weight!
Do you want to lose weight fast? Do not starve, but say "No! " Sugar.
To date, large-scale studies have focused on positive changes in the body during a diet low in carbohydrates:
- Increased sugar returns to normal;
- Fat chart - in harmony (triglycerides and "bad" cholesterol fall, "good" cholesterol rises);
- High blood pressure equalizes 5 levels lower without medication;
- And a good mood helps to live happily ever after before caring for the outline of the mirror.
Before changing your diet, consult your doctor!
A low carb diet has side effects that can be detrimental to certain chronic diseases and too strict restrictions for too long.
A serious goal is to lose weight without harming your health. Are you sick? Have you recently had an infection? Do not know your health level? Haven't you taken standard tests in a long time? First the doctor, then the diet.
We hope you find the advice helpful. The rules on how to lose 10 kg a month without harming your health are based on carbohydrate reduction, daily walks, physical education and the general laws of physiology on drinking, sleep and psychology. They will allow you to say goodbye to excess savings 2, or even 3 times faster than diets that cut fat and take into account every calorie.