Fast diet for 10 kg weight loss per week: Description, one week menu for men and women

A healthy balanced diet is the basis of a fully covered human life.A proper diet provides the body of the necessary energies and prevents various diseases.Choosing harmless products for the daily menu, you give yourself a healthy lifestyle.By following certain rules in nutrition, you create a useful habit.Make some effort and you will have a thin body and long life in return.

Right nutrition is an excellent assistant in the fight against excess kilograms.For weight loss, it is not necessary to comply with exhausting diets and reduce the number of food.Do not be a supporter of insufficient diets.Follow a healthy diet and enjoy the weight loss process.

Nutrition Principles for weight loss in a rapid diet: How to lose 10 kg weight per week?

It is not enough to buy the right quality products to lose weight.It is necessary to create a competent menu every day.But first, you must follow the eating rules.By fulfilling simple requirements, you will quickly achieve the desired results.

When going to weight loss up to 10 kg per week, follow the following principles:

1. Check the calories used.The basis of the diet should be plant foods.It has a low -calorie content and is rich in fiber.Plant foods include vegetables, salads, fruits, whole wheat grains, nuts, seeds.Reduce the number of calories used to lose weight.Do not overlook the composition of the drinks used.Balance the product ratio.The body should take a rational amount of protein, fat and carbohydrates.
2. Avoid long breaks between meals.The amount of food during the day should be at least five times.Organize additional snacks to deal with a feeling of hunger.The main thing is to eat in small portions.It is recommended to eat at the same time, it will help develop a habit.
3. Do not eat food from Fast Food.It has high calorie content of ready -made dishes.Protectors contain paints, flavors.For such a meal, you get the daily calorie ratio with minimum useful substances.
4. Prepare breakfast in a nutritious time.Do not rush to have breakfast in the early days.Check the feeling of hunger after resting one night.Do not seduce for oily foods for breakfast.Prepare a satisfying and balanced meal that will give you energy for the whole day.
5. Drink water and healthy tea.Don't forget to drink ordinary water throughout the day.With the help of metabolism occurs faster.Use various herbal teas.They will help to deal with the timeless feeling of hunger.With the help of fluid, toxins are discarded from the body.
6. Organize snacks.Use fruit, vegetables, fruit juices, dried fruits between the main courses.This will help to avoid a sense of hunger.
7. Physical activity.It consumes sufficient amounts of carbohydrates, fats and proteins during increasing physical and mental activity days.Do not direct the body to exhaustion.
8. Choose enough time to eat.Convert food use to a ritual.Chew the food thoroughly.Do not rush or eat while on the move.Refuse to buy fluid during meal.Remove your thirst in advance or after eating.

Slimming Products: What can you eat to lose 10 kg?

When choosing the products that you can lose up to 10 kg per week, you need to consider the following factors:

• Minimize the use of flour products.
• Choose fresh raw products.Refuse to cook fried food.Prepare steam, cook and cook.
• Keep in calorie content while consuming alcohol.Do not spray alcohol with a large number of products.
• Limit the use of salt and spices.Salt stimulates the stagnation of the fluid in the body.Spices encourage the appetite and give additional taste to meals.

Enrich your diet with high content vitamins and amino acids.

We emphasize a series of compulsory products that you can lose 10 kg in 7 days:

1. Meat.
   
   Choose low -fat meat varieties.Chicken, turkey, beef is perfect.Using meat products, you get a protein that helps to accelerate metabolic processes.Meat is an indispensable assistant in the preparation of the first dishes.
   
   
2. Fish.
   
   Fish dishes are rapidly absorbed by the body and leave a feeling of lightness after eating.Fish contains a large number of works rich in vitamins A and D elements and proteins.Contains useful oils.Any garnish completes perfectly.
   
   
3. Low calorie products.
   
   A significant part of your menu should be fresh vegetables and fruits.They will cope with a sense of hunger and provide the necessary vitamins to the body.With various vegetables and fruits, you can prepare a large number of salads.
   
   

4. Calcium products.
   
   Your diet must have fermented dairy products.They normalize the digestive process and regulate the intestines.It is the main source of calcium and phosphorus.Milk is ideal for the preparation of various protein cocktails.
   
   
5. Croats and legumes.
   
   Due to its large carbohydrate content, side meals from the croup cope with a feeling of hunger.Take complex carbohydrates for breakfast and you will receive an energy supply for the whole day.
   
   Legumes are rich in vegetable protein.It provides vitamins and minerals to the body while low -calorie products.Perfectly remove bean cholesterol and normalize blood sugar.A wide variety of cereals and legumes will diversify your menu.
   
   
6. Tea, fruit juices, fruit drinks.
   
   It contributes to the disposal of the body from excessive liquid.Green teas, citrus fruits, fruit drinks in your diet.

Products you need to avoid when losing 10 kg of weight a week: list

To achieve the best result, you need to leave a series of products:

1. Pasta and pastry works.
   
   Such products have a high starch content that contributes to the involvement of fluid in the body.The confectionery products are very high calories and cause significant damage to the shape.
   
   
2. Semi -finished products and sausages.
   
   The sausage composition exceeds the norms of protein and starch allowed when losing weight.If it does not comply with cooking technology, the body is harmful.Semi -finished products lose their benefits under the influence of frost.It may contain low quality components.They do bad with a sense of hunger.
   
   
3. Snecial products.
   
   Regular use of chips, crackers and various snacks leads to health problems. Such products have a high salt and flavor amplifier content.
   
   
4. Don't fry food.
   
   The products prepared under the influence of high temperature lose a large amount of useful features.Red foods contain large amounts of cholesterol and are weakly absorbed by the body.Prefer olive and creamy oil instead of vegetable oil and margarine.
   
   
5. Desserts.
   
   You can't use the evening desserts, because it takes a lot of time to digest them.It is necessary to choose natural desserts - honey, dried fruits, jam, marmalade.It is allowed to use a small amount of black chocolate.
   
   

6. Smoked Food.
   
   In the smoking process in the product, the concentration of harmful substances doubles.Smoked foods are rich in salt and various preservatives.
   
   
7. Sauces.
   
   It is necessary to reject sauces with high calorie content.In this case the most harmful mayonnaise.You can cook useful sauces yourself.For example, tomatoes or balsamic.

How do I calculate the daily need of the body for calories?

The insufficient number of calories used per day lead to the failure of the body's metabolic processes.Energy supply begins to renew by reducing muscle mass.For weight loss to be painless for your health,It is necessary to calculate the daily calorie norm and comply with them.

You can use various formula types.All depends on your individual indicators - growth, weight and age.In addition, the calculation of calories should take your physical activity into consideration at a different time.With a sedentary lifestyle, the minimum norm per day is 1,500 -2000 kcal.For active daily life you need to increase the norm - add 200 to 500 kcal.

IMPORTANT: The most common and accurate formula for calculating the daily calorie norm: Mifflin-San Geors Formula  10*Weight+6.25*Boy-5*Age

In the absence of physical activity, the result is necessary to multiply by 1.2.

When adding an active day of activity to your program, you must multiply the result between 1.3 and 1.7 with a coefficient depending on the intensity of the load.

One week menu for 10 kg weight loss for men

By compile the menu for a week, you will have the opportunity to purchase the necessary products in advance.

When choosing the products, it is necessary to follow the basic principles of nutrition:

• 1 breakfast - complex carbohydrates
• 2 breakfast - dairy products+fruits+vegetables
• Lunch - complex carbohydrates, proteins, vegetables
• Snack in the afternoon - Dairy Products+Fruit+Vegetables
• Dinner - Protein, Vegetables

The highest calorie should be consumed for lunch.Mandatory dinner at least 3 hours before bedtime.The intervals between the meals should be the same, should not be more than 4 hours.By strengthening the diet with physical exercises, you will get the best result quickly.

Physiologically, women tend to faster formation of the fat layer.Therefore, the number of fats they consume should be lower than men.In the male diet, you can add a moderate amount of sweet and fast -absorbed carbohydrates, it is better to exclude such products for women.We don't forget to buy water between the meals.

Portations for men and women:

• Fish and meat - female part 100 g, male portion 150 g
• Greener - Women's section 150 g, men's portion 200 g
• Salad - for men and women - 150 g
• Dairy Products Women's Serve 200 G, Men's Serve 200-300 G
• In addition to water, liquid volume - for men and women - 200 ml

The table offers one of many optionsMenu for men and women to lose 10 kg per week.Depending on your preferences, you have the right to adjust by adhering to the main recommendations.

Day of the week	Menu
Monday	Omelette, cereal bread, black tea LOW -The Figure Cheese Steam beef, vegetable juice, fruit drink Fruit Various Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread + butter with dandruff, green tea Kefir Cooked turkey, boiled beet + hazelnut, chicken broth, dried fruit compot Grape Steam Fish Pirzola, Vegetable Casserole, Kefir
Wednesday	Mushrooms, bread croutons, jelly omelet Yogurt Jewish beef, vegetable hodgepodge, herbal tea Citrus Jewish cabbage, mashed potatoes, kefir
Thursday	Buckwheat oat porridge, boiled eggs, black tea Milk cocktail with strawberry Boiled chicken breast, cabbage soup, jelly Cottage cheese +raisin grapes Beef cooked with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread toast + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Jewish liver liver, steamed vegetables, milk
Saturday	Milk, pear, honey tea with rice oats porridge Yogurt Caesar salad, vegetable casserole, boiled beef, dried fruit compote Cooked Apple, Hazelnut Cheese cooked fish, steamed vegetables, kefir
Resurrection	Egyptian Oat Porridge, Milk Cheesons with dried apricots Pea soup, chicken meatballs, tomato juice Fruit Various Beef steak, vegetable salad, milk

One week menu for 10 kg weight loss for women

Day of the week	Menu for women
Monday	Wheat oat porridge, butter, kefir Lor Casserole + Dried Apricot Buckwheat oat porridge, salad salad + tomato, fruit drink Boiled eggs, corn Steam fish, cooked vegetables, black tea
Tuesday	Oatmeal, drinking yogurt, juice juice Banana milk cocktail Rice puree, boiled chicken breast, fresh cabbage, jelly Omelet, tomato Steam beef, vegetable casserole, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drinking yogurt, prunes plum Buckwheat oat porridge, cooked turkey, cucumber, jelly Milk, peanuts Canned sea fish, boiled cabbage, black tea
Thursday	Buckwheat oat porridge, black bread + butter, honey tea tea Fruit Various Rice puree, boiled chicken with vegetables, fresh cabbage salad, jelly Milk, Apple Omelette, tomato, compote
Friday	Oatmeal, black bread + butter, honey tea tea Ryazhenka Wheat oat porridge, steamed fish chops, beet salad, dried fruit compot Milk, bananas Jewish liver liver, steamed vegetables, herbal tea
Saturday	Buckwheat oat porridge, butter, green tea Yogurt, Draga Rice puree, turkey cooked with cheese, salad leaves, berry compot Pear, hazelnut Steam, corn, tea
Resurrection	Oat porridge, cottage cheese, jelly Banana milk cocktail Rice with beef and vegetables, green tea Omelet, tomato Cooked Türkiye, Pekin cabbage salad, compoting