Quick weight loss diet at 10 kg per week: description, menu for a week for men and women

A healthy balanced diet is the basis for a complete human life.A properly composed diet provides the body of the energy necessary and avoids various diseases.Choosing harmless products for a daily menu, you provide a healthy lifestyle.To adhere to certain rules in nutrition, you form a useful habit.Make some effort and you will have a slender body and longevity in return.

Proper nutrition is an excellent assistant in the fight against excess kilograms.For weight loss, it is not necessary to adhere to exhaustive diets and reduce the number of meals.Do not become a scarce diet defender.Add to a healthy diet and enjoy the process of losing weight.

The principles of weight loss nutrition in a quick diet: How to lose weight at 10 kg per week?

To lose weight, it is not enough to buy the right quality products.It is necessary to competently compose a menu for every day.But first, you should join the rules for eating food.By meeting the simple requirements, you will quickly achieve the desired results.

On the way to weight loss up to 10 kg per week, follow the following principles:

1. Control the used calories.The base 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 grains, walnuts, seeds.To lose weight, gradually reduce the number of calories used.Do not lose sight of the composition of the drinks used.Balance the proportion of products.The body should receive a rational amount of protein, fats and carbohydrates.
2. Avoid long intervals between meals.The amount of meal during the day should be at least five times.To deal with the feeling of hunger, organize additional snacks.The main thing is to eat in small portions.It is advisable to eat at the same time, it will help to develop a habit.
3. Do not eat fast food food.The ready -made food has a high calorie content.Contains preservatives, dyes, flavors.For one of these meals, you get the daily calorie rate with minimal content of beneficial substances.
4. Prepare a nutritious time breakfast.Do not hurry to have breakfast in the early days.Control the feeling of hunger after a night of rest.Do not be seduced for fatty foods for breakfast.Prepare a healthy and balanced dish that will give you energy all day.
5. Drink water and healthy teas.Do not forget to drink ordinary water during the day.With your help, metabolism occurs faster.Use several herbal teas.They will help deal with the premature feeling of hunger.With the help of fluid, body toxins are excreted.
6. Organize snacks.Among the main meals, use fruits, vegetables, juices, dried fruits.This will help to avoid a feeling of hunger.
7. Activators for the physical activity of the body.In days of increased physical and mental activity, consume carbohydrates, fats and proteins in sufficient quantities.Do not take the body to exhaustion.
8. Select enough time to eat.Turn the use of food into a ritual.Chew the food well.Do not hurry or eat in motion.During the meal, refuse to take fluid.Remove your headquarters in advance or after eating.

Weight Loss: What can you eat to lose 10 kg?

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

• Minimize the use of flour products.
• Give preference to fresh raw products.Refuse to cook fried food.Prepare steam, cook and bake.
• When consuming alcohol, keep the calories content.Do not touch alcohol with a large number of products.
• Limit the use of salt and spices.Salt stimulates fluid stagnation in the body.The spices stimulate the appetite, giving the additional flavors to the dishes.

Enrich your diet with a high content of vitamins and amino acids.

We highlight a series of mandatory products with which you can lose 10 kg in 7 days:

1. Meat.
   
   Give preference to varieties of low fat meat.Chicken, turkey, veal are perfect.By using meat -based products, you get a protein that helps speed up metabolic processes.Meat is an indispensable assistant in the preparation of the first dishes.
   
   
2. Fish.
   
   Fish dishes are quickly absorbed by the body, leaving a feeling of lightness after eating.The fish contains a large number of elements and proteins, rich in vitamins A and D. contains useful fats.Any follow -up dish complements perfectly.
   
   
3. Low calorie products.
   
   A significant part of your menu should be fresh vegetables and fruits.They deal with a feeling of hunger and will provide the body the necessary vitamins.With a variety of vegetables and fruits, you can prepare a large number of salads.
   
   

4. Calcium products.
   
   Your diet should have fermented dairy products.They normalize the digestion process, regulate the intestine.They are the main source of calcium and phosphorus.Milk is ideal for preparing a variety of protein cocktails.
   
   
5. Croats and legumes.
   
   Due to the large carbohydrate content, the roller's side dishes deal with a feeling of hunger.Take complex carbohydrates for breakfast and you will receive a power supply all day.
   
   Legumes are rich in vegetable protein.They are low calorie products while providing the body vitamins and minerals.Beans perfectly remove cholesterol and normalize blood sugar.A wide variety of cereals and vegetables will diversify your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Contribute to the disposal of the body of excess fluid.Your diet should have green teas, citrus juices, fruit drinks.

Products you need to abstain when losing weight at 10 kg per week: list

To achieve the best result, it is necessary to abandon various products:

1. Pasta and sweets.
   
   These products have a high starch content, which contributes to fluid retention in the body.Confectionery products are very high and cause significant damage to the figure.
   
   
2. Semi -finished products and sausages.
   
   The composition of the sausages exceeds the protein and starch norm, allowed to lose weight.In case of non -compliance with cooking technology, the body is harmful.The semi -infinated products lose their benefits under the influence of frost.It may contain low quality ingredients.They are harmful with a sense of hunger.
   
   
3. Snecial products.
   
   Regular use of chips, cookies and various snacks leads to health problems. These products have a high content of salt and flavor amplifiers.
   
   
4. Fry dishes.
   
   Products prepared under the influence of high temperature lose a large amount of useful properties.Fried foods contain a large amount of cholesterol and are poorly absorbed by the body.Instead of vegetable oil and margarine, give preference to olive and creamy oil.
   
   
5. Candy.
   
   You can't use sweets at night as it takes a long time to digest them.It is necessary to give preference to natural sweets - honey, dried fruits, jelly, marmalade.It is allowed to use a small amount of black chocolate.
   
   

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

How to calculate the daily need of the body for calories?

An insufficient number of calories used per day leads to malfunction of the body's metabolic processes.Energy replacement begins to be replenished by reducing muscle mass.So that weight loss is painless for your health,It is necessary to calculate and adhere to the daily calorie standard.

You can use various types of formulas.They are all attached to their individual indicators - growth, weight and age.In addition, the calculation of calories should take into account their physical activity in different periods of time.The minimum standard per day with a sedentary lifestyle is 1,500 to2000 kcal.For active daily life, it is necessary to increase the standard - add from 200 to 500 kcal.

IMPORTANT: The most common formula needs to calculate the daily caloric norm: The Mifflin-san formula Geor  10*Weight+6.25*Height-5*Age

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

By adding an active day of activity to your schedule, it is necessary to multiply the result by a coefficient of 1.3 to 1.7, depending on the intensity of the load.

Menu for a week for weight loss in 10 kg for men

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

When selecting products, it is necessary to adhere to the basic principles of nutrition:

• 1 breakfast - complex carbohydrates
• 2 breakfast - dairy products+fruits+vegetables
• Lunch - complex carbohydrates, proteins, vegetables
• Afternoon snack - dairy products+fruits+vegetables
• Dinner - protein, vegetables

The highest calorie should be the food consumed at lunchtime.Mandatory dinner at least 3 hours before bed.The intervals between meals should be the same, no more than 4 hours.Reinforcing the diet with exercise, you will quickly achieve the best result.

Physiologically, women are prone to faster formation of the fat layer.Therefore, the number of fats they consume should be less than that of men.In the men's diet, you can include a moderate amount of sweet and quickly absorbed carbohydrates for women, it is best to delete these products.Among meals, we do not forget to drink water.

Portations for men and women:

• Fish and meat - 100 g female portion, 150 g men's portion
• Greener - Female part 150 g, male part 200 g
• Salad - For men and women - 150 g
• Part 200 g of dairy products, male part 200-300 g
• The volume of fluid, besides water - for men and women - 200 ml

The table features one of the many optionsThe menu for men and women lose 10 kg a week.Depending on your preferences, you have the right to adjust it, adhering to the main recommendations.

Day of the week	Menu for men
Monday	Omelette, grain bread, black tea Low cottage cheese Steam meat, vegetable broth, fruit drink Varied fruits Chicken with vegetables, milk
Tuesday	Oats with milk, bread with bran + butter, green tea Kefir Roasted turkey, boiled beet + nuts, chicken stock, dried fruit jam Grape Steam fish gutters, vegetable casserole, kefir
Wednesday	Omlet with mushrooms, bread croutons, jam Drinking yogurt Velocity greenhouse, vegetable mordia, herb tea Citrus Boiled cabbage, mashed potatoes, kefir
Thursday	Sarraceno wheat porridge, boiled egg, black tea Dairy Cocktail with Fruit Boiled chicken breast, cabbage soup, jelly Cottage cheese +raisins Baked meat 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 Boiled liver liver, steam cooked vegetables, milk
Saturday	Porridge of rice with milk, pear, tea with honey Yogurt Caesar salad, stew of vegetables, cooked meat, dried fruit jam Roasted apples, walnuts Baked fish with cheese, steam cooked vegetables, kefir
Resurrection	Corn porridge, milk Cheesons with dry apricots Pea soup, chicken meatballs, tomato juice Varied fruits Veal steak, vegetable salad, milk

Menu for a week for weight loss in 10 kg for women

Day of the week	Menu for Women
Monday	Wheat porridge, butter, kefir Curd casserola + dry apricot Sarraceno wheat porridge, salad cucumber + tomatoes, fruit drink Boiled egg, corn Steam fish, baked vegetables, black tea
Tuesday	Oats, drinking yogurt, fruit juice Dairy Cocktail with Banana Porridge of rice, boiled chicken breast, fresh cabbage, jelly OMLET, TOMATO Steam meat, vegetable steam, green tea
Wednesday	Oats, butter, cottage cheese, herbal tea Drinking yogurt, plums Sarraceno wheat porridge, roasted turkey, cucumber, jelly Milk, peanut Canned sea fish, cooked cabbage, black tea
Thursday	Sarraceno wheat porridge, black bread + butter, tea with honey Varied fruits Porridge of rice, chicken cooked with vegetables, fresh cabbage salad, jelly Milk, apple OMLET, TOMATO, COMPETA
Friday	Oats, black bread + butter, tea with honey Ryazhenka Wheat porridge, steam cooked fish chops, beet salad, dried fruit jam Milk, banana Boiled liver liver, steam cooked vegetables, herbal tea
Saturday	Sarraceno wheat porridge, butter, green tea Yogurt, Kuraga Porridge of rice, roasted turkey with cheese, salad leaves, jam Pear, nuts Steam fish, corn, tea
Resurrection	Oatmeal porridge, cottage cheese, jelly Dairy Cocktail with Banana Rice with meat and vegetables, green tea OMLET, TOMATO Roasted turkey, Beijing's cabbage salad, jam