A 10 kg increase in body weight does not always mean obesity. However, it has a significant negative impact on the psychological state of a woman, as it often "spoils" her figure.
Further changes in eating behavior contribute to persistent weight gain and negative health effects. To achieve an improved figure and lose "extra" 10 kg, you can apply special dietary recommendations.
Lose 10 kg - optimal time
Targeted weight loss implies a certain stress on the body associated with a decrease in nutrient supply and changes in metabolic processes (metabolism).
To reduce the negative impact on the human body, it is important to pay attention to some features related to the optimal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of 7 to 10 days - in fact, such a rapid loss of body weight is possible only when the supply ofNutrition for the human body almost completely stops, which is fraught with serious metabolic disorders and the consequent consequences for good health.
- Body weight can decrease sharply in obese people with swelling of soft tissues (subcutaneous tissue) - this occurs due to loss of fluid from swollen tissues, which is also not beneficial for health in general. Yes, you can do a few massage sessions and reduce your calorie intake, which will immediately give quick results, but will reduce swelling.
- The optimal time period for losing 10 kg is considered to be the period of timeat least 1 month– over a certain period of time, with correct implementation of dietary recommendations against the background of increased physical activity, the body will gradually adapt to new metabolic conditions. This has no negative impact on the human body. Most diets for gradual weight loss help to gradually clear toxic compounds, as well as reduce atherosclerotic plaques (cholesterol deposits) in blood vessels, thanks to which a person's health improves. significantly improved.
You can properly lose 10 kg in a period of at least 1 month, which will not only help improve your figure but also your overall health.
It is very important to lose weight under the supervision of a doctor and pass all necessary tests before changing your lifestyle.
Menu for a week for 1200 kcal
The daily energy value of food is 1200 kcal (kicalo) which makes it possible to achieve a negative energy balance (we spend more calories than we take in), in which a light diet is applied. This means that the amount of incoming energy is not enough for the normal course of all vital processes in the body, which forces the body to use stored reserves.
Negative energy balance leads to a gradual decrease in the amount of lipid (fat) stored in the subcutaneous fat layer and weight loss. The weight loss menu for 1 week with a calorie content of 1200 kcal is presented in the table:
| Meal time | Dish | Weight, volume in g or ml (calorie content in kcal). |
| Monday | ||
| Breakfast | Fresh apple-celery | 160 (42) |
| Boiled asparagus, egg whites | 160 (46) | |
| Radish and green onion salad with low-fat yogurt | 100 (35) | |
| Green tea | 200 (17) | |
| Lunch | Baked apple | 1 pcs (65) |
| Yogurt has added grains | 125 (93) | |
| Dinner | Fish soup (low-fat fish) with added vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkish meatballs cooked in tomato sauce | 100 (182) | |
| Salad of cucumbers, tomatoes and herbs | 130 (25) | |
| Dried fruit juice | 200 (93) | |
| Afternoon snack | Sliced fresh cucumbers | 110 (12) |
| kefir | 200 (82) | |
| Dinner | Boiled chicken breast | 100 (132) |
| Celery, pineapple and walnut salad with low-fat yogurt | 150 (202) | |
| Blueberry tea | 200 (17) | |
| Tuesday | ||
| Breakfast | Low-fat cheese | 150 (83) |
| Carrot and pumpkin salad with walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | Kiwi | 2 pieces (72) |
| Jasmine green tea | 200 (17) | |
| Dinner | Cabbage soup with mushrooms and low-fat sour cream | 250 (68) |
| Cod stewed with onions and carrots | 100 (67) | |
| Boiled cauliflower with herbs | 150 (34) | |
| Grape juice | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| Dinner | TurkeyStroganoff | 100 (172) |
| Salad of sweet peppers, cucumbers and herbs with low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Wednesday | ||
| Breakfast | Egg whites stewed with herbs | 100 (63) |
| Sliced lettuce, cucumbers, green vegetables | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| Lunch | Banana | 1 piece (123) |
| Green tea | 200 (17) | |
| Dinner | Barley soup with mushrooms | 250 (109) |
| Beef stew with onions and olives | 100 (135) | |
| Stew zucchini and greens | 150 (38) | |
| raisin juice | 200 (97) | |
| Afternoon snack | Pear | 1 pcs (64) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Boiled beef tongue | 75 (173) |
| Boiled broccoli and greens | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| Thursday | ||
| Breakfast | Protein omelet with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Whole grain toast | 30 (53) | |
| Milk coffee | 200 (26) | |
| Lunch | Pear | 1 pcs (64) |
| Biokefir | 200 (81) | |
| Dinner | Fish goulash soup | 250 (104) |
| Chicken Schnitzel | 100 (132) | |
| Sauerkraut salad with onions and vegetable oil | 100 (69) | |
| Lemonade | 200 (53) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Cabbage rolls with minced beef, carrots and onions | 200 (237) |
| Bell pepper salad with herbs | 100 (27) | |
| Chrysanthemum tea | 200 (17) | |
| Friday | ||
| Breakfast | Lightly salted herring | 55 (76) |
| Boiled potatoes with green onions and dill | 150 (148) | |
| Chicory drink with milk added | 200 (34) | |
| Lunch | Baked apples stuffed with cheese | 1 piece (108) |
| Milk cocktail with raspberries | 200 (73) | |
| Dinner | Cabbage soup made from fresh cabbage and herbs | 250 (64) |
| Beef stew with bell pepper | 100 (118) | |
| Celery, cucumber and green onion salad with low-fat yogurt | 130 (36) | |
| Composition of dried apricots | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Stew made from fish fillet | 200 (101) |
| Sliced cucumber and lettuce leaves | 150 (19) | |
| Jasmine green tea | 200 (17) | |
| Saturday | ||
| Breakfast | Omelette prepared with cottage cheese and cottage cheese | 100 (155) |
| Salad with tomatoes and herbs | 150 (38) | |
| Milk coffee | 200 (23) | |
| Lunch | Apple | 1 piece (67) |
| Kefir with raspberries | 200 (82) | |
| Dinner | Broccoli soup with herbs | 250 (67) |
| Boiled chicken breast | 100 (115) | |
| White cabbage stewed with carrots | 150 (53) | |
| Grape juice | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Dinner | Cod and egg whites | 100 (76) |
| Dill, celery, arugula salad with lemon juice. | 150 (45) | |
| Rooibos Tea | 200 (17) | |
| Sunday | ||
| Breakfast | Boiled eggs stuffed with green onions and herring | 1 piece (107) |
| Green beans and herbs | 100 (55) | |
| Black tea | 200 (17) | |
| Lunch | Banana | 1 piece (127) |
| Honey green tea | 200 (47) | |
| Dinner | Canned fish soup, potatoes and herbs | 250 (112) |
| Boiled chicken breast | 100 (114) | |
| Stew zucchini and greens | 150 (38) | |
| Apple juice | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Braised turkey breast with carrots, bell peppers and onions | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is approximate, making it possible to navigate the main dishes, their quantity and calorie content. When making a recommendation to lose 10 kg, it is important to take into account several features:
- Almost all foods with low energy value are allowed. Give preference to plant foods, lean meat (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- Food should be steamed or boiled. Stewing and baking are allowed. You should not eat fried food. Which one has more calories?
- Exclude fatty fried meats and easily digestible carbohydrates with high energy value.
- To absorb food better as well as reduce the load on the digestive system, you should eat more often (at least 5 times a day). Portions should be kept small.
- The last dinner is allowed no later than 4 hours before the expected bedtime.
- The body needs to receive adequate amounts of fluid, which helps reduce the severity of hunger between meals.
7-day menu for healthy people with slight weight gain. It is believed that a daily calorie intake of 1200 kcal will help lose weight without affecting health. If there are pathological processes occurring in the organs and structures of the digestive tract, the doctor can adjust the diet. For faster weight loss on an individual basis, the energy value of the diet can be reduced to less than 1200 kcal.
Types of diets
It is possible to reduce the calorie content of food, as well as quickly restructure metabolism aimed at "burning" fat when applying certain types of diets. Each diet is characterized by the predominance of certain foods in the diet:
- Oatmeal diet– the main product is oatmeal, which is characterized by low energy value and has a beneficial effect on the organs of the digestive system. To provide enough vitamins for the body, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet makes it possible to lose 10 kg in a short time (from 7 to 10 days).
- Curd diet– fresh cheese contains complete proteins and mineral salts. It has a beneficial effect on the liver, stomach and intestines. To provide the body with vitamins, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows you to lose weight up to 800 g per day.
- Cucumber diet– recommendations aimed at rapidly reducing a person's weight by sharply limiting the energy value of food inputs. At the same time, due to the properties of fresh cucumbers, it can maintain a sufficient supply of vitamins and minerals. Usually, the cucumber diet is designed for a short period of time ("cucumber fasting day", a 3-day diet, for a week that includes fruits and dairy products). . Significant weight loss can be achieved through the application of a ten-day diet.
- kefir diet– the main food product is kefir, which contains essential amino acids, some mineral salts, as well as bacterial representatives of normal intestinal microflora. Fruits and vegetables must be added to the diet, necessary to provide the body with vitamins and minerals. The diet makes it possible to lose excess weight within a few weeks.
- Cabbage diet– Cabbage is a healthy plant, containing many vitamins, mainly group B, fiber and minerals. A strict, effective diet is prescribed, during which only cabbage is eaten for 3 days. In other cases, small amounts of other foods should be added to the diet to provide the body with the nutrients it needs.
- Buckwheat diet– a technique that helps you lose weight effectively and quickly, buckwheat contains a significant amount of vitamins, minerals and plant fiber. When using dietary recommendations for longer than 3 days, remember to add other foods to the diet. This is necessary to prevent negative health effects in the future.
- Potato diet– Despite its high starch content and energy value, potatoes with a predominant content in the diet can still cause significant weight loss. The product contains starch, vegetable fiber, vitamins B and C.
- High-protein diet- Protein is the main synthetic material, part of all cell structures and intracellular substances. Dietary recommendations involve eating foods that contain mainly protein. These include fermented dairy products, eggs, fish and lean meat. With the help of a diet, you can reduce your body weight by 3-5 kg within a week. Long-term use of recommendations requires the inclusion of plant ingredients in the diet, which necessarily contain vitamins and vegetable fiber.
- Rice diet– in most Asian countries, rice is a staple food included in most national dishes. It has the properties of an absorbent, it effectively binds and removes from the intestines various toxins of exogenous (from the outside) and endogenous (formed in the structures of the system) origin. Digest). During long-term use, the diet must include other foods, especially vegetables and fruits. With the help of recommendations, you can lose 3-5 kg in a relatively short period of time.
- Beetroot diet– a way to reduce body weight by 5 kg within a week. Beets are a good absorbent. It also contains vitamins and minerals. Long-term use of the diet requires the addition of protein and vitamins to the diet.
- apple diet– Fresh fruit does not contain fat, the amount of easily digestible carbohydrates is minimal, so the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectin, part of the fruit, helps cleanse the intestines. Adopting a strict diet can result in significant weight loss within a week. After a few days, in addition to apples, other food products must be included in the diet in small quantities.
- There is no carbohydrate diet- Carbohydrates are organic compounds that provide the main energy. They participate in all kinds of exchanges. The breakdown of fats to release energy can only occur in the presence of carbohydrates ("fat burns in the fire of carbohydrates"). The diet includes the exclusion of sweets and starchy foods from the diet. It is allowed to consume small amounts of vegetable fiber in fruits and vegetables. The main food products are meat, milk, eggs, fish. With the help of a carbohydrate-free diet, you can lose 10 kg or more in just 1 month.
- English diet– recommendations will be implemented within 21 days; they imply alternating intake of protein-rich foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition helps you lose 3 to 10 kg.
The main characteristics of popular diets for rapid weight loss are presented in the following table:
| Diet | Time period, date | How much weight, kg, can you lose? |
| Oatmeal | 7 | 5-6 |
| Freeze | 7 | 2-5 |
| Cucumber | 7 | 5 |
| kefir | 7-9 | 3-5 |
| Cabbage | 3-7 | 3-4 |
| buckwheat | 7-14 | 5-6 |
| Potato | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| Rice | 7-12 | 3-7 |
| Red radish roots | 7 | 4-5 |
| Apple | 7 | 3-7 |
| No carbohydrates | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known effective weight loss diets in a relatively short period of time, including:
- Vegetarian– includes only vegetables and fruits. Its use is not recommended due to the lack of complete proteins containing essential amino acids in the diet. Fruit diet with the exclusion of vegetables from the diet stands out separately.
- fish diet– the basis is low-fat fish and products made from fish; Weight loss occurs in the same time frame as when consuming a high-protein diet.
- Pearl barley diet– includes barley and small amounts of other food products for long-term use.
- Tomato or tomato diet– includes only tomatoes, can have a negative effect on the structure of the digestive system and the entire body, reducing body weight by 5 kg after 10 days.
- Dill diet– the basis is the use mainly of dill and cucumber, which helps you lose 4 kg in 10 days.
- Orange diet– the basis of the diet is oranges, which significantly limits the calorie content if given enough vitamins. There is no reliable data on the timing of weight loss when using the recommendations.
- Yogurt diet– a good choice that helps provide the human body with complete protein. Loss of 5 kg occurs within 7-14 days.
- Pumpkin diet– Pumpkin is a vegetable that contains some vitamins, protein, plant fiber and a small amount of carbohydrates. The diet allows you to lose 5 kg of weight in 10 days. It is recommended to add vegetables, fruits and small amounts of meat to the diet.
- Water diet for quick weight loss– "hard diet", i. e. fasting, when the diet consists only of water. In essence, it symbolizes fasting so its use is not recommended. There is a risk of developing irreversible changes and negative health consequences.
- keto diet– a variation of dietary recommendations, the essence of which is to exclude carbohydrates from the diet while increasing the content of fats and proteins. Therefore, the "burning" effect of endogenous lipids can be achieved by the formation of ketone bodies. It is believed that diets are not harmful to health. However, doctors often discourage its use because of significant changes in metabolism. With the help of the ketone diet, you can lose weight by 5-7 kg per week.
For emergency weight loss, crash diets are used, which are any options that include eating only one suitable food for a short period of time (no more than 7 days).
Quit your diet
Quitting a diet involves a process of gradually increasing calorie intake and diversifying the diet. This is necessary to prevent weight regain, as well as metabolic changes in conditions of zero or positive energy balance. To do this, you should limit, or better yet, exclude fried, fatty foods and alcohol from your diet, and increase physical activity (exercise in the morning, walk in the open air). fresh).
How to save results
To prevent repeat recruitment in the future, it is important to follow some simple recommendations:
- Limit your calorie intake by reducing your intake of easily digestible carbohydrates.
- Increase physical activity (exercise in the morning, walk in the fresh air during the day).
- Regular meals at least 5 times a day, but in small portions.
- Eat dinner 4 hours before your scheduled bedtime.
Lifelong compliance with the recommendations will not only allow you to maintain your weight at a constant optimal level, but will also help maintain your health.
Exercise to lose weight 10 kg
To successfully lose 10 kg at home, you should do some physical exercises that help you quickly "burn" the amount of fat stored in subcutaneous tissue:
- Run– Exercising 10-15 minutes a day will burn a significant amount of calories, while the amount of fat tissue reduces evenly throughout the body. Depending on a person's weight, 10 minutes of jogging (speed of 10 km/h) "burns" from 100 to 150 kcal.
- Swimming– physical activity involves all muscle groups, has a positive effect on their tone and accelerates the process of burning fat reserves.
- Take a walk– it is better to walk in the fresh air for half an hour, this has a positive effect and allows you to accelerate the process of losing excess weight. During 1 hour of walking, the body consumes 200 to 300 kcal.
- Abdominal exercises– Lie on your back, raise your head and bend your legs. The number of calories burned depends on the type of exercise (interval or cycle).
- Increased tone of the thighs and buttocks– squats are not performed completely (squatting on an imaginary chair).
Advice from a nutritionist
Rapid weight loss also has side effects. Therefore, to lose weight in a harmonious way that is beneficial to health, nutrition experts give some useful advice:
- It is important to choose an optimal diet according to some basic criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as providing enough vitamins and minerals. and complete proteins for the human body. .
- Combine implementation of dietary recommendations with increased physical activity.
- Frequent meals, divided into small portions, help you reduce the functional load on the organs of the digestive system, as well as minimize the intensity of the feeling of hunger.
- Eat dinner 4 hours before going to bed, during which time the energy received from food will be consumed and not stored as subcutaneous fat.
Before starting any diet, you should first consult with a nutritionist. Doctors will choose appropriate weight loss measures for people with many comorbidities (cardiovascular, endocrine, metabolic disorders) on a case-by-case basis.