Women in the modern world strive for an ideal figure. In order to achieve the coveted figure on the scales, girls are sometimes ready to sacrifice a lot. The most effective methods of weight loss are based on proper nutrition, so with this approach the weight slowly but irrevocably disappears. In life there are situations when you urgently need to lose 5-10 kilograms. For example, before a trip to the sea, an upcoming wedding or a prom. For such cases, there are emergency weight loss methods. Consider recommendations on how to lose 10 kg quickly at home.
How to lose 10 kg quickly in a week?
To lose 10 kg of weight in a week is not easy. Even with strict adherence to a strict diet, weight goes away in different people in its own way, and it depends on the characteristics of the body. One person loses 10 kg as a result of the diet, another 3-5 kg. Before deciding on a weight loss system, keep in mind that rigid, rapid weight loss systems can affect the health of people with chronic illnesses.
The ideal option for those looking to lose weight at home is to consult a nutritionist or doctor before starting any diet. Still, if you do decide to lose weight in a week, then you must use one of the methods to lose those extra pounds quickly. The high results of such weight loss systems are based on 3 main components: a specific diet, daily exercise, the use of protein and low-carbohydrate foods.
change nourishment
For rapid weight loss, you need to adhere to a fractional nutritional system. You need to follow a special diet for 7 days. The main rule is to eat small portions throughout the day. It is very important that you do not feel hungry. When the body begins to feel it, the metabolism slows down. The body begins to save energy and the process of losing weight slows down. And 5-6 meals a day in small portions accelerate the metabolic processes in the body. The fast diet menu should contain foods that are low in carbohydrates.
Eat foods that contain protein
Fasting diets are based on a carbohydrate-free diet. And the menu for the week includes protein products: lean meat, fish, cheese, eggs, dairy products. A lack of carbohydrate "fuel" forces the body to draw energy from body fat. This causes excess fat to be burned off.
Keep exercising
To lose weight quickly, you need to incorporate exercise into your daily routine. This will help create a calorie deficit in the body which will help get rid of those extra pounds effectively. Physical activity increases the rate of metabolic processes in the body, which allows you to quickly remove excess body fat. Exercise during a diet helps to maintain the firmness and elasticity of the skin and at the same time to lose weight.
The most effective diets for losing 10 kg
How can you lose 10 kg quickly? For rapid weight loss, mono or protein diets are the best options. Regular exercise and massage of the problem areas will perfectly consolidate the result of losing weight. Consider effective and popular diets for rapid weight loss.
Diet "10 × 10"
On this diet, they lose up to 10 kg for 10 days. The principle of the diet is to consume certain foods rich in protein, and foods containing carbohydrates are limited to 20 grams per day. Such a diet forces the body to use the energy of its fat stores, which leads to a decrease in body weight. During a diet, you need to eat 5 times a day. The food portion at once is not limited.
During the diet, you are not allowed to eat such foods: sweets, flour, fat milk, cottage cheese and sour cream, muesli, sausage, alcoholic beverages, sweet juices, nuts, beans, vegetables with a high starch content (potatoes, beets), liver, shrimp, squid, Fruit (it is recommended to include lemon and sour berries in the menu).
Products for the 10 × 10 diet menu:
- Lean beef, pork
- Oily fish
- Poultry (chicken, turkey)
- Low fat kefir and cheese
- Eggs (don't use too much)
- Low carb vegetables
- water
- Tea coffee
Diet with buckwheat and kefir
Buckwheat porridge is high in protein and vitamins, but low in carbohydrates. Therefore, when eating buckwheat porridge, the energy in the fat deposits is used up. This leads to a decrease in body weight. If you choose this weight loss method, you will not feel hunger for all 7 days. The essence of the diet is very simple. You can eat buckwheat porridge without restrictions, drink only 1 fruit (except for grapes and bananas), 1 liter of one percent kefir, unsweetened tea or coffee per day.
Water can be drunk without restrictions. To make porridge, take 1 cup of buckwheat and pour 2 cups of boiling water over it. Buckwheat is steamed for ½ days. The porridge is not salted and no spices are added to it. This dish is eaten in unlimited quantities every 7 days. This diet is not suitable for diabetics and high blood pressure patients.
Apple diet
Apples contain pectin. This substance, which enters the body with food, improves digestive processes and helps burn fat. How quickly can a girl lose 10 kg with apples? You can really lose up to 10 kg during a week on an apple diet. Researchers on the effects of pectin on the body conclude that ingestion of 25 g of this substance can result in a weight loss of 300 g. On this basis, nutritionists have developed a menu for the apple diet in which there is a loss of up to 2kg per day. Apple diet menu:
1 day
- Breakfast: 2-3 grated apples with lemon juice (to taste) and a handful of nuts.
- Lunch: Salad with 20 g parsley, 3 apples, 30 g spring onions and 1 grated egg.
- Dinner: 3 apples
2 day
- Breakfast: Boiled rice (small plate) and 3 apples.
- Lunch: rice porridge (1 soup plate). It is prepared by combining boiled apples with lemon juice and zest with boiled rice.
- Dinner: ½ bowl of cooked rice without spices and salt.
Day 3
- Breakfast: ½ cup of low-fat cottage cheese and 2 apples.
- Lunch: apples with cottage cheese. To prepare this dish, apples are cut into strips and poured with water and lemon juice. Cottage cheese is combined with 2 tsp. Honey and a handful of walnuts and add apple straws soaked in lemon juice.
- Dinner: non-fat cottage cheese 50 g.
4th day
- Breakfast: salad with 2 grated carrots and 1 apple.
- Lunch: apple salad with carrots. Grated ingredients are mixed with 2 tsp. Honey and lemon peel.
- Dinner: baked apples (2 pcs. ) And 1 tsp. Honey.
Day 5
- Breakfast: boiled carrots and beets, grated.
- Lunch: boiled beets, a plate of oatmeal, an egg.
- Dinner: carrots, grated with honey or cane sugar.
6th day
The menu is the same as for 1 day.
Day 7
The menu is the same as on day 2.
