An increase in body weight of 10 kg does not always refer to obesity. However, this has a significant negative impact on the psychological state of a woman, as it usually "spoils" her figure.
Other changes in eating behavior contribute to continued weight gain and negative health effects. To improve your figure and lose "extra" 10 kg, you can use special dietary recommendations.
Lose weight by 10 kg - optimal period
Targeted weight loss involves a certain stress on the body associated with a decrease in nutrient intake and changes in metabolism (metabolism).
To reduce the negative impact on the human body, it is important to pay attention to several features regarding the optimal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of 7-10 days - in fact, such a rapid decrease in body weight is possible only with an almost complete cessation of the supply of nutrients to thehuman body, which is fraught with serious metabolic disorders and subsequent consequences for good health.
- A sharp decrease in body weight is possible in obese people with swelling of soft tissues (subcutaneous tissues) - this occurs due to loss of fluid from swollen tissues, which also has no health benefitsgeneral. Yes, you can do several massage sessions and reduce the number of calories, this will immediately give quick results, but at the expense of reducing swelling.
- The optimal period for losing weight by 10 kg is considered to be a period of timeat least 1 month– over a given period of time, with the correct implementation of dietary recommendations in a context of increased physical activity, the body gradually adapts to new metabolic conditions. It has no negative effects on the human body. Most diets for gradual weight loss lead to a gradual elimination of toxic compounds, as well as a decrease in atherosclerotic plaques (cholesterol deposits) in arterial vessels, which significantly improves a person's well-being.
A good weight loss of 10 kg is possible over a period of at least 1 month, which will not only improve your figure, but also your general well-being.
It is very important to lose weight under the supervision of a doctor and take all necessary tests before making any lifestyle changes.
Menu for a week for 1200 kcal
The daily energy value of food is 1200 kcal (kilocalories) allows you to achieve a negative energy balance (we spend more calories than we consume), for which light diets are used. This means that the amount of incoming energy is not enough for the normal course of all vital processes in the body, which forces the body to use reserve reserves.
A negative energy balance leads to a progressive decrease in lipid (fat) stores in the subcutaneous fat and weight loss. The slimming menu for 1 week with a caloric content of 1200 kcal is presented in the table:
| Meal time | Flat | Weight, volume in g or ml (caloric content in kcal). |
| Monday | ||
| Breakfast | Fresh apple and celery | 160 (42) |
| Boiled asparagus, egg white omelette | 160 (46) | |
| Radish and green onion salad with low-fat yogurt | 100 (35) | |
| Green tea | 200 (17) | |
| Lunch | Baked apple | 1 piece (65) |
| Yogurt with added grains | 125 (93) | |
| Dinner | Fish soup (low-fat fish) with added vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkey meatballs cooked in tomato sauce | 100 (182) | |
| Cucumber, tomato and herb salad | 130 (25) | |
| Dried fruit compote | 200 (93) | |
| Afternoon snack | Fresh sliced cucumber | 110 (12) |
| Kefir | 200 (82) | |
| Dinner | Boiled chicken breast | 100 (132) |
| Celery, pineapple and walnut salad with low-fat yogurt | 150 (202) | |
| Blueberry tea | 200 (17) | |
| Tuesday | ||
| Breakfast | Low-fat cottage cheese | 150 (83) |
| Carrot, pumpkin and walnut salad and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | Kiwi | 2 pieces (72) |
| Jasmine green tea | 200 (17) | |
| Dinner | Cabbage soup with mushrooms and low-fat sour cream | 250 (68) |
| Cod simmered with onions and carrots | 100 (67) | |
| Boiled cauliflower with herbs | 150 (34) | |
| Gooseberry compote | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| Dinner | Turkey Stroganoff | 100 (172) |
| Pepper, cucumber and herb salad with low-fat yogurt | 130 (43) | |
| Bergamot tea | 200 (19) | |
| Wednesday | ||
| Breakfast | Herbed Egg White Casserole | 100 (63) |
| Sliced lettuce, cucumber, green vegetables | 150 (21) | |
| Cocoa milk | 200 (63) | |
| Lunch | Banana | 1 piece (123) |
| Green tea | 200 (17) | |
| Dinner | Barley soup with mushrooms | 250 (109) |
| Beef stew with onions and olives | 100 (135) | |
| Zucchini and green vegetable compote | 150 (38) | |
| Raisin compote | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Boiled beef tongue | 75 (173) |
| Boiled broccoli and green vegetables | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| THURSDAY | ||
| Breakfast | Protein omelet with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Whole Grain Toast | 30 (53) | |
| Coffee with milk | 200 (26) | |
| Lunch | Pear | 1 piece (64) |
| Biokefir | 200 (81) | |
| Dinner | Fish goulash soup | 250 (104) |
| Chicken Schnitzel | 100 (132) | |
| Sauerkraut salad with onions and vegetable oil | 100 (69) | |
| Lemon juice | 200 (53) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Cabbage rolls stuffed with ground beef, carrots and onions | 200 (237) |
| Pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| Friday | ||
| Breakfast | Soaked lightly salted herring | 55 (76) |
| Boiled potatoes with green onions and dill | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| Lunch | Baked apple stuffed with cottage cheese | 1 piece (108) |
| Raspberry milk cocktail | 200 (73) | |
| Dinner | Cabbage soup made from fresh cabbage and herbs | 250 (64) |
| Beef stew with pepper | 100 (118) | |
| Celery, Cucumber, and Green Onion Salad with Low-Fat Yogurt | 130 (36) | |
| Dried apricot compote | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Casserole made from fish fillets | 200 (101) |
| Cucumber slices and lettuce leaves | 150 (19) | |
| Jasmine green tea | 200 (17) | |
| SATURDAY | ||
| Breakfast | Omelet prepared with cottage cheese and cheese | 100 (155) |
| Tomato and herb salad | 150 (38) | |
| Coffee with milk | 200 (23) | |
| Lunch | Apple | 1 piece (67) |
| Raspberry kefir | 200 (82) | |
| Dinner | Broccoli soup with herbs | 250 (67) |
| Boiled chicken breast | 100 (115) | |
| Compote of white cabbage with carrots | 150 (53) | |
| Gooseberry compote | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Dinner | Cod and egg white casserole | 100 (76) |
| Dill salad, celery, arugula with lemon juice. | 150 (45) | |
| Rooibos tea | 200 (17) | |
| Sunday | ||
| Breakfast | Boiled egg stuffed with green onions and herring | 1 piece (107) |
| Green peas and herbs | 100 (55) | |
| Black tea | 200 (17) | |
| Lunch | Banana | 1 piece (127) |
| Green tea with honey | 200 (47) | |
| Dinner | Soup with canned fish, potatoes and herbs | 250 (112) |
| Boiled chicken breast | 100 (114) | |
| Zucchini and green vegetable compote | 150 (38) | |
| Applesauce | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Braised turkey breast with carrots, peppers and onions | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is approximate, it allows you to orient yourself in the main dishes, their quantity and calorie content. When making recommendations for losing 10 kg, it is important to take into account several characteristics:
- Almost all low-energy foods are allowed. Preference is given to plant foods, lean meats (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is advisable to steam or boil the food. Stews and pastries are permitted. It is not recommended to eat fried foods. Which contain more calories.
- Fried fatty meats and easily digestible carbohydrates, which have a high energy value, are excluded.
- For better absorption of food, as well as to reduce the load on the digestive system, it is recommended to eat more often (at least 5 times a day). Portions should be kept small.
- The last dinner is allowed no later than 4 hours before the planned bedtime.
- The body should receive a sufficient amount of fluid, which reduces the intensity of hunger between meals.
The 7-day menu is used for healthy people with slight weight gain. It is believed that a daily calorie intake of 1200 kcal helps in losing weight without compromising health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician can correct the diet. For faster weight loss on an individual basis, it is possible to reduce the energy value of the diet to less than 1200 kcal.
Types of diets
A reduction in the calorie content of foods, as well as a rapid restructuring of metabolism aimed at "burning" fats, is possible using several types of diets. Each diet is characterized by the predominance of certain foods in the diet:
- Oat diet– the main product is oatmeal, it is characterized by low energy value and has a beneficial effect on the organs of the digestive system. To provide the body with enough vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet allows you to lose 10 kg in a short time (7 to 10 days).
- Curd diet– cottage cheese contains complete proteins and mineral salts. It has a beneficial effect on the liver, stomach and intestines. To provide vitamins to the body, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows you to achieve weight loss of up to 800 g per day.
- Cucumber diet– the recommendations aim to quickly reduce a person's weight by strongly limiting the energy value of incoming foods. At the same time, thanks to the properties of fresh cucumbers, it is possible to maintain the intake of vitamins and minerals in sufficient quantities. Typically, the cucumber diet is planned for a short period ("cucumber" fasting day, diet for 3 days, for a week including fruits and dairy products). Significant weight loss can be achieved through a ten-day diet.
- Kefir diet– the main food product is kefir, which contains essential amino acids, certain mineral salts, as well as bacteria representative of the normal intestinal microflora. It is necessary to add fruits and vegetables to the diet, which are necessary to provide the body with vitamins and minerals. The diet helps you lose weight in a few weeks.
- Cabbage diet– cabbage is a healthy plant, it contains vitamins, mainly group B, fiber and minerals. A strict and effective diet is prescribed, in which only cabbage is eaten for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet in order to provide the body with the necessary nutrients.
- Buckwheat diet– the technique allows you to lose weight effectively and quickly, buckwheat contains a significant amount of vitamins, minerals and plant fibers. When using the dietary recommendations for more than 3 days, be sure to add other foods to the diet. This is necessary to avoid negative health effects in the future.
- Potato diet– despite the high starch content and energy value of potatoes, with their predominant content in the diet, it is possible to significantly reduce weight. The product contains starch, vegetable fiber, vitamins B and C.
- Protein diet– protein is the main synthetic material; it is part of all cellular structures and the intercellular substance. Dietary recommendations involve eating foods that contain a majority of protein. These include fermented milk products, chicken eggs, fish and lean meats. With the help of a diet, it is possible to reduce body weight by 3-5 kg in a week. Long-term use of recommendations requires the inclusion in the diet of plant components, which must necessarily contain vitamins and plant fiber.
- Rice diet– in most Asian countries, rice is a staple food found in most national dishes. It has the properties of a sorbent, it effectively binds and eliminates from the intestine various toxins of exogenous (coming from outside) and endogenous (formed in the structures of the digestive system) origin. With long-term use, the diet should include other foods, including vegetables and fruits. With the help of recommendations, you can reduce your weight by 3-5 kg in a relatively short period of time.
- Beetroot diet– a way to reduce body weight by 5 kg in a week. Beets are a good absorbent. It also contains vitamins and minerals. Long-term use of the diet requires the inclusion of proteins and vitamins in the diet.
- Apple diet– fresh fruits do not contain fat, the amount of easily digestible carbohydrates is minimal, which makes the calorie content very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins, which are part of fruits, help cleanse the intestines. Following a strict diet can significantly reduce weight within a week. After a few days, in addition to apples, other food products should be included in the diet in small quantities.
- No carbohydrate diet– carbohydrates are organic compounds which constitute the main energy substrate. They participate in all types of exchanges. The breakdown of fats with the release of energy can only occur in the presence of carbohydrates ("fats burn in the flame of carbohydrates"). The diet involves excluding sweets and starchy foods from the diet. It is allowed to consume a small amount of plant fiber in fruits and vegetables. The main food products are meat, milk, eggs and fish. Thanks to a carbohydrate-free diet, it is possible to lose 10 kg or more in just 1 month.
- English diet– the recommendations will be implemented within 21 days; they involve alternating the consumption of protein foods (lean meat, fish, eggs, milk) and vegetables. A good diet allows you to lose 3 to 10 kg.
The main features of popular diets for rapid weight loss are presented in the following table:
| Diet | Period, days | How much weight can you lose, kg |
| groats | 7 | 5-6 |
| white cheese | 7 | 2-5 |
| Cucumber | 7 | 5 |
| Kefir | 7-9 | 3-5 |
| Cabbage | 3-7 | 3-4 |
| Buckwheat | 7-14 | 5-6 |
| Potato | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| Rice | 7-12 | 3-7 |
| Beet | 7 | 4-5 |
| Apple | 7 | 3-7 |
| No carbs | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short period of time, including:
- Vegetarian diet– includes only vegetables and fruits. Its use is not recommended, due to the lack of complete proteins containing essential amino acids in the diet. A fruit diet excluding vegetables from the diet is distinguished separately.
- Fish diet– the basis is low-fat fish and products made from it; weight loss occurs in the same time frame as during a protein diet.
- Pearl barley diet– includes barley and small quantities of other food products intended for long-term use.
- Tomato or tomato diet– includes only tomatoes, can have a negative effect on the structures of the digestive system and the body as a whole, a reduction in body weight by 5 kg is achieved after 10 days.
- Dill diet– the basis is the predominant use of dill and cucumbers, which allows you to lose weight by 4 kg in 10 days.
- Orange diet– the basis of the diet is orange, which allows, with a sufficient intake of vitamins, to considerably limit caloric intake. There is no reliable data on the timing of weight loss when using the recommendations.
- Yogurt diet– a good option that provides the human body with complete proteins. Weight loss of 5 kg occurs in 7 to 14 days.
- Pumpkin diet– pumpkin is a vegetable that contains vitamins, proteins, plant fibers and a small amount of carbohydrates. The diet allows you to lose 5 kg of weight in 10 days. It is recommended to add vegetables, fruits and a small amount of meat to the diet.
- Water diet for rapid weight loss– the "hard diet", that is to say fasting, when the diet only includes water. Essentially, this represents fasting, so its use is not recommended. There is a risk of developing irreversible changes and negative health consequences.
- Keto diet– a variation of dietary recommendations, the essence of which is to exclude carbohydrates from the diet while simultaneously increasing the content of fats and proteins. As a result, it is possible to obtain a "burning" of endogenous lipids with the formation of ketone bodies. It is believed that the diet is not harmful to health. However, doctors often do not recommend its use, because a significant change in metabolism occurs. With the help of the keto diet, it is possible to lose weight by 5-7 kg per week.
In order to urgently lose weight, an express diet is used, that is, any option that includes the consumption of only one suitable food product for a short time (no more than 7 days).
Stop the diet
Stopping a diet involves a process of gradually increasing calorie intake and dietary diversity. This is necessary to avoid weight regain, as well as metabolic changes under conditions of zero or positive energy balance. To do this, it is necessary to limit or even exclude fried, fatty foods and alcohol from the diet, and also increase physical activity (exercise in the morning, walking in the fresh air).
How to save the result
In order to avoid repeated recruitments in the future, it is important to follow a few simple recommendations:
- Limit calorie intake by reducing the amount of easily digestible carbohydrates.
- Increased physical activity (exercise in the morning, walking in the fresh air during the day).
- Frequent meals at least 5 times a day, but in small portions.
- Eat dinner 4 hours before your planned bedtime.
Lifetime compliance with the recommendations will not only allow you to maintain your weight at a constant optimal level, but will also help maintain your health.
Exercises to lose weight by 10 kg
In order to successfully lose 10 kg at home, it is recommended to perform several physical exercises that will help you quickly "burn" fat reserves in the subcutaneous tissue:
- Run– exercising 10 to 15 minutes a day burns a significant amount of calories, while the volume of adipose tissue decreases evenly throughout the body. Depending on a person's weight, 10 minutes of running (speed 10 km/h) "burns" 100 to 150 kcal.
- Swimming– physical activity uses all muscle groups, which has a positive effect on their tone and accelerates the disappearance of fat reserves.
- Walk– it is better to walk in the fresh air for half an hour, this has a positive effect and helps speed up the process of losing weight. During 1 hour of walking, 200 to 300 kcal are consumed.
- Abdominal exercises– lying on your back, raise your head and bend your legs. The number of calories burned depends on the type of exercise (interval or circuit).
- Increased tone of thighs and buttocks– squats that are not performed completely (squatting on an imaginary stool).
Advice from nutritionists
Rapid weight loss also has a detrimental effect. So, for harmonious weight loss that is beneficial to health, nutritionists give some useful advice:
- It is important to choose the optimal diet based on several basic criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as sufficient intake of all vitamins, minerals and proteinscomplete to the human body. .
- Combine the implementation of dietary recommendations with increased physical activity.
- Frequent and split meals into small portions, which allows to reduce the functional load on the organs of the digestive system, as well as to minimize the intensity of the feeling of hunger.
- Dinner 4 hours before bedtime, during which energy from food is consumed and is not stored as subcutaneous fat.
Before starting a diet, it is recommended to first consult a nutritionist. In each specific case, he will select rational weight loss measures for people with various concomitant pathologies (cardiovascular, endocrine diseases, metabolic disorders).