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

A healthy balanced diet is the basis for a full -fledged human life.A properly composed diet provides the body of the necessary energies and prevents various diseases.Choosing harmless products for a daily menu, you provide yourself with a healthy lifestyle.Adhering to certain rules in nutrition, you form a useful habit.Make a little effort, and you will get 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 exhausting diets and reduce the number of meals.Do not become a supporter of meager diets.Adhere to a healthy diet and enjoy the process of losing weight.

The principles of nutrition for weight loss on a quick diet: how to lose weight by 10 kg per week?

In order 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 must adhere to the rules for eating food.By fulfilling simple requirements, you will quickly achieve the desired results.

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

1. Control 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 grains, nuts, seeds.In order to lose weight, gradually reduce the number of calories used.Do not lose sight of the composition of the drinks used.Balance the ratio of products.The body should receive a rational amount of proteins, fats and carbohydrates.
2. Avoid long breaks between meals.The amount of meal during the day should be at least five times.To cope with the feeling of hunger, arrange 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 food from fast food.Ready food has a high calorie content.Contains preservatives, dyes, flavors.For one such meal, you get the daily calorie rate with a minimum content of beneficial substances.
4. Prepare a nutritious timely breakfast.Do not rush to have breakfast in the early times.Control the feeling of hunger after a night's rest.Do not be seduced for fatty food for breakfast.Prepare a hearty and balanced dish that will give you energy for the whole day.
5. Drink water and healthy teas.Do not forget to drink ordinary water during the day.With its help, metabolism occurs faster.Use various herbal teas.They will help to cope with the untimely feeling of hunger.With the help of fluid, toxins from the body are excreted.
6. Arrange snacks.Between the main meals, use fruits, vegetables, juices, dried fruits.This will help to avoid a sense of hunger.
7. Comers to the body physical activity.In the days of increased physical and mental activity, consume carbohydrates, fats and proteins in sufficient quantities.Do not lead the body to exhaustion.
8. Select enough time to eat.Turn the use of food into a ritual.Chew food thoroughly.Do not rush or eat on the go.During the meal, refuse to take fluid.Remove your thirst either in advance or after eating.

Slimming products: what can you eat to lose 10 kg?

When choosing products with which you can lose weight as much as 10 kg per week, you need to take into account 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 in the calorie content.Do not jam alcohol with a large number of products.
• Limit the use of salt and seasonings.Salt stimulates stagnation of fluid in the body.The seasonings stimulate appetite, giving the dishes additional taste.

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 low -fat meat varieties.Chicken, turkey, veal are perfect.By using meat products, you get a protein that helps to accelerate metabolic processes.The 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 trace elements and proteins, rich in vitamins A and D. It contains useful fats.Any side dish perfectly complements.
   
   
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 body with 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 milk products.They normalize the digestion process, regulate the intestines.Are the main source of calcium and phosphorus.Milk is ideal for the preparation of a variety of protein cocktails.
   
   
5. Croats and legumes.
   
   Due to the large content of carbohydrates, the side dishes from the croup cope with a feeling of hunger.Take complex carbohydrates for breakfast and you will receive a supply of energy for the whole day.
   
   Legumes are rich in vegetable protein.They are low -calorie products, while providing the body with vitamins and minerals.Beans perfectly remove cholesterol, and normalize blood sugar.A large assortment of cereals and legumes will diversify your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Contribute to the disposal of the body from excess fluid.Your diet should have green teas, citrus juices, berry fruit drinks.

Products from which you need to refrain when losing weight by 10 kg per week: List

To achieve the best result, it is necessary to abandon a number of products:

1. Pasta and pastries.
   
   Such products have a high starch content, which contributes to the retention of fluid in the body.Confectionery products are very high -calorie and cause significant harm to the figure.
   
   
2. Semi -finished products and sausages.
   
   The composition of sausages exceeds the norm of protein and starch, permissible when losing weight.In case of non -compliance with cooking technology, the body is harmful.Semi -finished products lose their benefits under the influence of frost.May contain low -quality ingredients.They do badly 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 content of salt and flavor amplifiers.
   
   
4. Frying dishes.
   
   Products prepared under the influence of high temperature lose a large amount of useful properties.Fried food contains a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, give preference to olive and creamy oil.
   
   
5. Sweets.
   
   You can not use sweets in the evening, since it takes a lot of time to digest them.It is necessary to give preference to natural sweets - honey, dried fruits, jam, 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 food is 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 yourself.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 a malfunction of the body's metabolic processes.Energy replenishment begins to be replenished by reducing muscle mass.In order for weight loss to be painless for your health,It is necessary to calculate and adhere to the daily calorie norm.

You can use various types of formulas.All of them are attached to your individual indicators - growth, weight and age.Also, the calculation of calories should take into account your physical activity in different periods of time.The minimum norm per day with a sedentary lifestyle is 1,500 -2000 kcal.For active everyday life, it is necessary to increase the norm - add from 200 to 500 kcal.

Important: the most common and accurate formula for calculating the daily calorie norm: The formula of Mifflin-San Geor  10*Weight+6.25*Height-5*age

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

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

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

By compiling the menu for a week, you will have the opportunity to purchase 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 most high -calorie should be the food consumed at lunchtime.Mandatory dinner at least 3 hours before bedtime.The intervals between meals should be the same, no more than 4 hours.Reinforcing the diet with physical exercises, 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 lower than that of men.In the male diet, you can include a moderate amount of sweet and quickly absorbed carbohydrates, for women it is better to exclude such products.Between meals, we do not forget to take water.

Portations for men and women:

• Fish and meat - female portion 100 g, male portion 150 g
• Greener - Women's portion 150 g, male portion 200 g
• Salad - for men and for women - 150 g
• Dairy products-women's portion 200 g, male portion 200-300 g
• The volume of fluid in addition to water - for men and for women - 200 ml

The table presents one of the many optionsThe menu for men and for women to lose 10 kg per 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	Omelet, grain bread, black tea Low -fat cottage cheese Steam beef, vegetable broth, fruit drink Fruit assorted Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Kefir Baked turkey, boiled beets + nuts, chicken broth, dried fruit compote Grape Steam fish cutlets, vegetable casserole, kefir
Wednesday	Omlet with mushrooms, bread croutons, jelly Drinking yogurt Stewed veal, vegetable hodgepodge, herbal tea Citrus assortment Stewed cabbage, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled egg, black tea Dairy cocktail with berries Boiled chicken breast, cabbage soup, jelly Cottage cheese +raisins Baked beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread toasts + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Stewed liver liver, steamed vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey Yogurt Caesar salad, vegetable stew, boiled beef, dried fruit compote Baked apples, nuts Baked fish with cheese, steamed vegetables, kefir
Resurrection	Corn porridge, milk Cheesons with dried apricots Pea soup, chicken meatballs, tomato juice Fruit assorted Veal steak, vegetable salad, milk

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

Day of the week	Menu for women
Monday	Wheat porridge, butter, kefir Curd casserole + dried apricots Buckwheat porridge, salad cucumbers + tomatoes, fruit drink Boiled egg, corn Steam fish, baked vegetables, black tea
Tuesday	Oatmeal, drinking yogurt, fruit juice Dairy cocktail with banana Rice porridge, boiled chicken breast, fresh cabbage, jelly Omlet, tomato Steam beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drinking yogurt, prunes Buckwheat porridge, baked turkey, cucumber, jelly Milk, peanuts Canned sea fish, stewed cabbage, black tea
Thursday	Buckwheat porridge, black bread + butter, tea with honey Fruit assorted Rice porridge, boiled chicken with vegetables, fresh cabbage salad, jelly Milk, apple Omlet, tomato, compote
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, steamed fish cutlets, beetroot salad, dried fruit compote Milk, banana Stewed liver liver, steamed vegetables, herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, kuraga Rice porridge, baked turkey with cheese, salad leaves, berry compote Pear, nuts Steam fish, corn, tea
Resurrection	Oat porridge, cottage cheese, jelly Dairy cocktail with banana Rice with beef and vegetables, green tea Omlet, tomato Baked turkey, Peking cabbage salad, compote