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

A balanced healthy diet is the basis of 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 a healthy lifestyle.Adhering to certain nutrition rules, you form a useful habit.Make a little effort and you will get a slim body and a longevity in return.

Good nutrition is an excellent assistant in the fight against excess kilograms.For weight loss, it is not necessary to respect exhausting diets and reduce the number of meals.Do not become a supporter of lean dikes.Adhered to a healthy diet and take advantage of the weight loss process.

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

To lose weight, it is not enough to buy good quality products.It is necessary to compose with competence a menu for each day.But first, you must respect the rules to eat food.By meeting the simple requirements, you will quickly get the desired results.

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

1. Check the calories used.The diet should be plant foods.It has 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 product report.The body must receive a rational amount of protein, fat and carbohydrates.
2. Avoid long breaks between meals.The amount of meals during the day should be at least five times.To cope 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 develop a habit.
3. Do not eat fast food food.Ready Food has content rich in calories.Contains preservatives, dyes, flavors.For one of these meals, you get the daily calorie rate with minimum content of beneficial substances.
4. Prepare a breakfast in a timely nutritious manner.Do not rush to have breakfast in the early days.Check the feeling of hunger after a night of rest.Do not be seduced for fatty foods 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 more quickly.Use various plants based on plants.They will help cope with the premature feeling of hunger.Using the liquid, the toxins of the body are excreted.
6. Organize snacks.Between the main meals, use fruits, vegetables, juices, dried fruits.This will help avoid a feeling of hunger.
7. Arrives at the physical activity of the body.At the time of the increase in physical and mental activity, consuming carbohydrates, fats and proteins in sufficient quantities.Do not drive the body to exhaustion.
8. Select enough time to eat.Transform the use of foods into ritual.Carefully chew food.Do not rush and do not eat on the move.During the meal, refuse to take liquid.Remove your thirst in advance or after eating.

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

When you choose products with which you can lose weight up to 10 kg per week, you must take into account the following factors:

• Minimize the use of flour products.
• Give preference to fresh raw products.Refuse to cook fried foods.Prepare the steam, cook and cook.
• During alcohol consumption, stay in the calorie content.Do not blur alcohol with a large number of products.
• Limit the use of salt and seasonings.Salt stimulates the stagnation of liquid in the body.The seasonings stimulate appetite, giving dishes an additional taste.

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

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

1. Meat.
   
   Give preference to varieties of low -fat meat.Chicken, turkey, calf are perfect.Using meat products, you get a protein that helps speed up metabolic processes.Meat is an essential 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 traces of elements and proteins, rich in vitamins A and D. It contains useful fats.Any full accompanying dish perfectly.
   
   
3. Low-calorie products.
   
   An important part of your menu should be vegetables and fresh fruit.They will face a feeling of hunger and will provide the body with the necessary vitamins.With a variety of vegetables and fruit, you can prepare a large number of salads.
   
   

4. Calcium products.
   
   Your diet must have fermented dairy products.They normalize the digestion process, regulate the intestines.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 side dishes of the rump face 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.These are low -calorie products, while providing the body with vitamins and minerals.Beans perfectly eliminate cholesterol and normalize blood sugar.A large assortment of cereals and legumes will diversify your menu.
   
   
6. Tea, juice, fruit drinks.
   
   Contribute to the elimination of the body of an excess of liquid.Your diet must have green teas, citrus juices, berry fruit drinks.

Products from which you should find yourself when you lose weight of 10 kg per week: List

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

1. Pasta and pastries.
   
   These products have a high starch content, which contributes to the retention of the liquid in the body.Confectional products are very high-calorie and cause significant damage to the figure.
   
   
2. Semi-finished products and sausages.
   
   The composition of sausages exceeds the standard of proteins and starch, allowed during weight loss.In case of non-compliance with cooking technology, the body is harmful.Semi-finished products lose their advantages under the influence of frost.May contain low -quality ingredients.They hurt with a feeling of hunger.
   
   
3. Snecial products.
   
   The regular use of crisps, crackers and various snacks leads to health problems. These 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 badly absorbed by the body.Instead of vegetable oil and margarine, give preference to olive oil and creamy.
   
   
5. Candy.
   
   You cannot use candy in the evening, because it takes a lot of time to digest them.It is necessary to give preference to natural candies - honey, dried fruits, jam, marmalade.It is allowed to use a small amount of dark chocolate.
   
   

6. Smoked dishes.
   
   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 needs of the body for calories?

Insufficient number of calories used per day leads to dysfunction of the metabolic processes of the body.Energy replenishment begins to be reconstituted by reducing muscle mass.So that weight loss is painless for your health,It is necessary to calculate and adhere to the daily caloric standard.

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

Important: the most common and precise formula to calculate the daily calorie standard: Mifflin-San Geor's formula  10 * Weight + 6.25 * Height-5 * Age

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

When you add 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 of 10 kg for men

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

When selecting products, it is necessary to join 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 - Proteins, vegetables

The highest calculation should be the food consumed at lunchtime.Dinner compulsory 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 get the best result.

Physiologically, women are subject to faster formation of the fat layer.Therefore, the number of fats they consume must be lower than those of men.In the male diet, you can include a moderate quantity of sweet and quickly absorbed carbohydrates, for women, it is best to exclude these 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 - Female portion 150 g, male portion 200 g
• Salad - for men and women - 150 g
• Portion of dairy-wmen 200 g, male portion 200-300 g
• The volume of liquid in addition to water - for men and for women - 200 ml

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

Day of the week	Menu for men
Monday	Omelet, grain bread, black tea Low content cheese Steam beef, vegetable broth, fruit drink Matching fruit Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with its + butter, green tea Kefir Oven baked turkey, boiled beet + nuts, chicken broth, dried fruit compote Grapes Choice of steam fish, vegetable saucepan, kefir
Wednesday	Omlet with mushrooms, bread croutons, jelly Drink yogurt Simmer calf, vegetable meli-melo, herbal tea Assortment of citrus Cooked cabbage, potato puree, kefir
THURSDAY	Buckwheat porridge, hard eggs, black tea Dairy cocktail with berries Boiled chicken breast, cabbage soup, jelly Cottage cheese + raisins Oven baked beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, toasted bread + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Cooked liver liver, steamed vegetables, milk
SATURDAY	Rice porridge with milk, pear, honey tea Yogurt Caesar salad, vegetable stew, boiled beef, dried fruit compote Oven apples, nuts Fish cooked with cheese, steamed vegetables, kefir
Resurrection	Corn porridge, milk Cheesons with dried apricots Pea soup, chicken meat meat, tomato juice Matching fruit Veal steak, vegetable salad, milk

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

Day of the week	Women's menu
Monday	Wheat porridge, butter, kefir Caillé pan + dried apricots Buckwheat porridge, salad cucumbers + tomatoes, fruit drink Boiled egg, corn Steam fish, oven 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, plant -based tea Drinking yogurt, prunes Buckwheat porridge, oven -cooked turkey, cucumber, jelly Milk, peanuts Canned sea fish, cooked cabbage, black tea
THURSDAY	Buckwheat porridge, black bread + butter, honey tea Matching fruit Rice porridge, boiled chicken with vegetables, fresh cabbage salad, frost Milk, apple Omlet, tomato, compote
Friday	Oatmeal, black bread + butter, honey tea Ryazhenka Wheat porridge, steam chops, beet salad, dried fruit compote Milk, banana Cooked liver liver, steamed vegetables, herbal tea
SATURDAY	Buckwheat porridge, butter, green tea Yogurt, kuraga Rice porridge, turned turkey with cheese, salad leaves, bay compote Pear, nuts Steam fish, corn, tea
Resurrection	Oat boil, cottage cheese, jelly Dairy cocktail with banana Rice with beef and vegetables, green tea Omlet, tomato Baked Türkiye, Beijing cabbage salad, compote