You can lose weight without harming your health. But this should be done correctly. If you want to quickly lose 10 kilograms in a month, then you need to know that it is not safe to lose two and a half kilos in 7 days. Doctors believe that overly spectacular diets are stressful for the body.
Keep in mind that the normal weight loss is no more than 700 grams per week. At the same time, you can not exhaust yourself with hunger strikes, but simply follow the recommendations and eat correctly. This type of food will not harm you, although it lasts longer. The faster we lose weight, the harder it strives to come back. Nutritionists call this the "boomerang effect. "
How to lose weight by 10 kg per month and not harm your health?
With dietary restrictions, the body turns on protection by storing fat reserves in the depot. And if you don't fast, the fat comes back doubly. Fat people are easier to lose the first ten kilograms. True, each next step they have to win back with great effort.
Nutritional advice
If you ask experts how to lose 10 kg in a month without harm to health, then, most likely, they will advise you to eat separately. This means that proteins, carbohydrates and fats must enter the body at different times. In other words, the less pickles you have on your plate, the simpler the food and the more benefits. But we must not forget about sports either. Lying on the couch, you can't get rid of the weight.
Limitations of fast diets
The types of calorie restriction recommended by nutritionists are called express diets. They ban certain types of food for a short time. They will not cause serious harm to the body. The most famous types of them:
Acting
This moderate fast promises weight loss of up to four kilograms in 4 days.
First day
They eat boiled rice and drink tomato juice. You can replace drinking with green tea (about two liters). Eat in moderation so as not to feel hungry. Salt is limited.
Second day
Only low-fat cottage cheese with kefir is allowed. The amount of food should be within the normal range.
The third day
Boiled chicken breast. Can be replaced with lean turkey. Drink only green tea. Sugar is excluded.
Fourth day
We carry out blood purification. Drink a bottle of dry red wine (not port) in small portions throughout the day. Eat slices of unsalted cheese.
Single product diets
The duration of such diets is short (about a week). The most famous of them are kefir, Japanese, protein or buckwheat.
Kefir
It is considered strict but effective. The promised effect is up to a kilogram of lost weight per day. Kefir is good for the stomach and intestines. Well cleanses the body of toxins. But, you can use it only after consulting a doctor. This type of fasting was used by many pop stars. Its main principles are as follows: 1. 5 liters of sugar-free kefir should be drunk during the day in small portions. This is a clean diet that lasts three days. But, if this method is not to your liking, additionally eat up to a kilogram of fruit a day. But, in this case, kefir fasting should be extended to a week.
Japanese
Allows you to lose up to eight kilograms in a couple of weeks. There are several options. The first one consists of protein foods and vegetables. There is a restriction on carbohydrates in it. The second option includes rice, vegetables, fruits, fish, beans, green tea, and milk.
Protein
It can last up to two weeks. As the name implies, it contains only protein products. Lean cooked meat: beef, veal, chicken breast, cottage cheese and eggs. This type of food is suitable for young people who are actively involved in sports. It is used no more than once a year, because it has contraindications. Better to consult a doctor.
Fasting days
This type of fasting is characterized by the intake of only one product during the day. Buckwheat helps to lose weight best of all. In two weeks, you can lose 10 to 15 kilograms or more. It is not difficult to prepare it. In the evening, you need to take 500 grams of good buckwheat, rinse it and pour 1. 5 liters of boiling water. Then wrap the saucepan with a warm blanket and leave until morning. She will be ready the next day. Drain off excess water.
The resulting porridge is divided into four doses. Additionally, you can drink a liter of low-fat kefir per day and eat vegetables (cucumbers, tomatoes, celery) or sour fruits.
The diets described limit carbohydrate intake and force the body to consume energy reserves from our fat stores.
From this we can conclude that with a combination of diets, it is quite possible to lose 10 kilos in a month. Provided that you do it carefully and without undue enthusiasm. Of course, the recipes given will work differently for each person. This is due to the individual capabilities of the body, the desire to go in for sports and the correct diet.
Side effects
The desire to lose weight quickly can lead to fatigue, headaches, and general weakness. Don't make it your goal to lose weight by a specific date. It is better to do it slowly but surely, with the guarantee that the discarded 10 kilos will never return. The main thing is to set a goal and organize your diet correctly. Before starting fasting, consult a dietitian and study the information that can be found on the site.
About motivation
Slow but sure weight loss is not only a restructuring of the body, but also painstaking work on oneself. If you have the strength to deal with your own laziness, then you can be proud of the results. To motivate yourself, sometimes take pictures without your clothes on. This is to better evaluate the results. Do this at the beginning and end of the month.
Such pictures will delight you and encourage you to further struggle for a beautiful body. If you do not have the desire to engage in grueling crosses and fitness, then they can be replaced by brisk walking, light jogging and breathing exercises.
If you have the willpower and desire to become the owner of a great body, you will find a few hours and gradually get rid of excess fat.