You can lose weight without endangering your health. But this has to be done properly. If you want to lose weight fast 10 kilograms in a month, then you should know that it is not safe to lose two and a half kilograms in 7 days. Doctors believe that a diet that is too great puts stress on the body.
Please note that the norm is considered to be weight lost no more than 700 grams per week. At the same time, you can’t spend yourself on a hunger strike, but just follow the recommendations and eat right. This type of food will not harm you, even if it lasts longer. The faster we lose weight, the harder it is to come back. Nutritionists refer to this as the "boomerang effect. "
How to lose weight by 10 kg per month and not endanger your health?
With food restrictions, the body turns on protection by storing fat stores in depots. And if you don’t fast, the fat will double back. Obese people are more likely to lose the first ten pounds. True, every next step they have to win back with high effort.
Nutritional advice
If you ask an expert how to lose 10 kg in a month without endangering health, then, most likely, they will advise you to eat separately. This means proteins, carbohydrates and fats must enter the body at different times. In other words, the fewer pickles on your plate, the easier the food and the more benefits it has. But we also must not forget sports. Lying on the couch, you can not lose weight.
Fast diet restrictions
The type of calorie restriction recommended by nutritionists is called an express diet. They banned certain types of food for a short time. They will not cause serious harm to the body. Most famous types:
Acting
This simple fast promises weight loss of up to four kilograms in 4 days.
First day
They ate boiled rice and drank tomato juice. You can replace the drink with green tea (about two liters). Eat simply so as not to feel hungry. Limited salt.
The second day
Only low -fat cottage cheese with kefir is allowed. The amount of food should be within a normal range.
The third day
Boiled chicken breast. Can be replaced with lean turkey. Drink only green tea. Sugar is not included.
Forth day
We perform blood purification. During the day, you should drink a bottle of dry red wine (not port) in small portions. Eat slices of cheese without salt.
Single product diet
The duration of such a diet is short (about a week). The most famous of these are kefir, Japanese, protein or buckwheat.
Kefir
It is considered strict but effective. The promised effect is up to one kilogram of weight lost per day. Kefir is good for the stomach and intestines. Cleanses the body of toxins well. But, it can be used only after consulting a doctor. This type of fasting is used by many pop stars. The main principles are as follows: 1. 5 liters of sugar -free kefir should be drunk during the day in small portions. This is a clean diet that lasts for three days. But, if this method does not suit your desires, eat up to one kilogram of fruit a day. But, in this case, kefir fasting should be extended to a week.
Japanese
Allows you to lose up to eight pounds in a matter of weeks. There are several options. The first consists of protein foods and vegetables. There are restrictions on carbohydrates in it. The second option includes rice, vegetables, fruits, fish, nuts, green tea, and milk.
Protein
It can last up to two weeks. As the name suggests, it contains only protein products. Lean cooked meats: beef, veal, chicken breast, cottage cheese and eggs. This type of food is suitable for young people who are active in sports. It is used no more than once a year, as it has contraindications. Better see a doctor.
Fasting day
This type of fasting is characterized by consuming only one product during the day. Buckwheat helps to lose weight. In two weeks, you can lose 10 to 15 pounds or more. It is not difficult to complete. In the evening, you need to take 500 grams of good buckwheat, rinse and pour 1. 5 liters of boiling water. Then wrap the pot with a warm blanket and leave until morning. He will be ready the next day. Drain excess water.
The resulting porridge is divided into four doses. Alternatively, you can drink a liter of low-fat kefir per day and eat vegetables (cucumbers, tomatoes, celery) or sour fruits.
The diet described limits carbohydrate intake and forces the body to remove energy stores from our fat stores.
From this we can conclude that with a combination of diets, it is very possible to lose 10 kilograms in a month. Provided you do it carefully and without excessive enthusiasm. Of course, the recipes given will work differently for each person. This is due to the ability of each body, the desire to exercise and a proper diet.
Side effect
The desire to lose weight quickly can lead to fatigue, headaches, and general weakness. Don’t make it your goal to lose weight on a specific date. It’s best to do it slowly but surely, with the assurance that the 10 pounds thrown away won’t come back. The main thing is to set goals and organize your diet properly. Before starting fasting, consult a dietitian and study the information available on this site.
About motivation
Slow but sure weight loss is not only a restructuring of the body, but also hard work on yourself. If you have the strength to deal with your own laziness, then you can be proud of the results. To motivate yourself, sometimes take pictures without your clothes on. This is to better assess the results. Do this at the beginning and end of the month.
Pictures like that will delight you and encourage you to continue to strive for a beautiful body. If you do not have the desire to do crosses and grueling fitness, then they can be replaced by brisk walking, light jogging and breathing exercises.
If you have the will and desire to be a great body owner, you will find a few hours and gradually get rid of excess fat.