Women in the modern world strive for an ideal figure. Sometimes, in order to achieve the coveted figure on the scales, girls are ready to sacrifice a lot. The most effective weight loss methods are based on proper nutrition, so the weight with this approach goes away slowly but irrevocably. In life, there are situations when you urgently need to lose weight by 5-10 kilograms. For example, before a trip to the sea, an upcoming wedding or prom night. For such cases, there are emergency weight loss methods. Consider recommendations on how to quickly lose 10 kg at home.
How to quickly lose weight by 10 kg in a week?
Losing weight by 10 kg in a week is not easy. Even with strict adherence to a strict diet, weight goes away from different people in its own way and it depends on the characteristics of the body. One person will lose 10 kg as a result of the diet, and another 3-5 kg. Before choosing a weight loss system, it is worth considering that rigid, fast weight loss systems can negatively affect the health of people with chronic diseases.
The ideal option for those wishing to lose weight at home is to consult a dietitian or doctor before starting a diet. If you nevertheless decide to lose weight in a week, then you will have to follow one of the methods to quickly lose those extra pounds. The high results of such weight loss systems are based on 3 main components: a special diet, daily training, the use of protein and low-carb foods.
Change diet
For quick weight loss, you must adhere to a fractional nutritional system. You will have to observe a special diet for 7 days. The main rule is to eat in small portions throughout the day. It is very important that you do not feel hungry. If the body begins to feel it, then 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 accelerates metabolic processes in the body. The fast diet menu should contain low-carb foods.
Eat protein foods
Fast diets are based on a diet that is free of carbohydrates. And the menu for the week includes protein products: lean meat, fish, cheese, eggs, dairy products. Lack of carbohydrate "fuel" forces the body to seek energy from body fat. This leads to the fact that excess adipose tissue is burned.
Stick to workouts
To lose weight quickly, you need to include physical exercise in your daily routine. This will help create a calorie deficit in the body, which will help to effectively get rid of those extra pounds. Physical activity increases the rate of metabolic processes in the body, which allows you to quickly remove excess body fat. Exercising while dieting helps maintain the firmness and elasticity of the skin while losing weight heavily.
The most effective diets for losing weight 10 kg
How to quickly lose 10 kg? For quick weight loss, the best options would be mono or protein diets. Regular exercise and massage of problem areas will perfectly consolidate the result of losing weight. Consider effective and popular fast weight loss diets.
Diet "10 × 10"
For 10 days on this diet, they lose up to 10 kg. The principle of the diet is to consume certain foods high in protein, and carbohydrate foods are limited to 20 grams per day. Such a diet forces the body to use the energy of its fatty deposits, which leads to a decrease in body weight. While dieting, you need to eat 5 times a day. The portion of food at one time is not limited.
During the diet, you cannot eat such foods: sweets, flour, fatty milk, cottage cheese and sour cream, cereals, sausage, alcoholic beverages, sweet juices, nuts, beans, vegetables with a high starch content (potatoes, beets), liver, shrimp, squid, fruits (lemon and sour berries are recommended to be included in the menu).
Products for the 10 × 10 diet menu:
- Lean beef, pork
- Fatty fish
- Poultry (chicken, turkey)
- Low-fat kefir and cheese
- Eggs (do not overuse)
- Low carb vegetables
- Water
- Tea coffee
Diet on buckwheat and kefir
Buckwheat porridge contains a lot of protein and vitamins, but few carbohydrates. Therefore, when eating one buckwheat porridge, the energy of fat deposits is expended. This leads to a decrease in body weight. By choosing this method of losing weight, you will never feel hungry in all 7 days. The essence of the diet is very simple. It is allowed to eat buckwheat porridge without restrictions per day, only 1 fruit (except for grapes and bananas), drink 1 liter of one percent kefir, unsweetened tea or coffee.
It is allowed to drink water without restrictions. To prepare porridge, take 1 cup of buckwheat and pour 2 cups of boiling water over it. Buckwheat is left to steam for ½ days. The porridge is not salted and no spices are put into it. This dish is eaten in unlimited quantities for all 7 days. This diet is not suitable for diabetics and hypertensive patients.
Apple diet
Apples contain pectin. This substance, entering the body with food, improves digestive processes and helps burn fat. How quickly a girl can lose 10 kg on apples? For a week on an apple diet, you can really lose up to 10 kg. Researchers on the effect of pectin on the body have concluded that the use of 25 g of this substance can reduce weight by 300 g. On this basis, nutritionists have developed a menu for the apple diet, following which there is a loss of up to 2 kg per day. Apple diet menu:
1 day
- Breakfast: 2-3 grated apples with lemon juice (to taste) and a handful of nuts.
- Lunch: Salad of 20 g of parsley, 3 apples, 30 g of green onions and 1 grated egg.
- Dinner: 3 apples
2nd 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 a bowl of boiled rice without spices and salt.
Day 3
- Breakfast: ½ cup 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 walnut kernels and add apple straws saturated with lemon juice.
- Dinner: Fat-free cottage cheese 50 g.
4th day
- Breakfast: Salad with grated 2 carrots and 1 apple.
- Lunch: Apple salad with carrots. Grated ingredients are mixed with 2 tsp. honey and lemon zest.
- 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 day 2.
