You can lose weight without harming your health. But this must be done correctly. If you want to lose 10 pounds quickly in a month, you need to know that it is not safe to lose two and a half pounds in 7 days. Doctors believe that an overly spectacular diet is stressful for the body.
Please note that the norm is a weight loss of no more than 700 grams per week. However, you can’t exhaust yourself with a hunger strike, but simply follow the recommendations and eat right. This kind of food doesn’t hurt you, although it lasts longer. The faster we lose weight, the harder it is to come back. Nutritionists call this the "boomerang effect. "
How to lose 10 kg a month without harming your health?
With nutritional restrictions, the body turns on protection by storing fat stores in the depot. And if you don’t fast, the fat will come back twice. Fat people lose the first ten pounds more easily. True, in every subsequent step, they must win back with great effort.
Nutrition advice
If you ask the experts how to lose 10 kg in a month without harming your health, you will probably be advised to eat separately. This means that proteins, carbohydrates and fats need to enter the body at different times. In other words, the less pickles on the plate, the simpler the food and the more benefits. But we must not forget about sports either. You can’t get rid of weight while lying on the couch.
Limitations of a fast diet
The types of calorie restriction recommended by nutritionists are called express diets. Certain types of food are banned for a short time. They do not cause serious damage to the body. The most famous of these types are:
Effective
This moderate fast promises up to four kilograms of weight loss in 4 days.
First day
They eat cooked rice and drink tomato juice. You can substitute drinking green tea (about two liters). Eat in moderation so you don’t get hungry. Salt is limited.
The 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. Interchangeable with lean turkey. Drink only green tea. Sugar is excluded.
Fourth day
We cleanse the blood. During the day you should drink a bottle of dry red wine (not portage) in small portions. Eat slices of unsalted cheese.
A diet consisting of one product
The duration of such diets is short (about a week). The most famous of these are kefir, Japanese, protein or buckwheat.
Kefir
It is considered strict but effective. The promised effect is up to a kilogram of weight loss per day. Kefir is good for the stomach and intestines. It cleanses the body well of toxins. But it should only be used after consultation with your doctor. This fast was used by many pop stars. Its main principles are: 1, 5 liters of sugar-free kefir should be drunk during the day in small portions. It is a clean diet that lasts for three days. But if you don’t like this method, eat no more than a pound of fruit a day. But in this case, the kefir fast should be extended for a week.
Japan
It allows you to lose up to eight pounds in a couple of weeks. There are several options. The first contains protein foods and vegetables. It has a restriction on carbohydrates. The second option is rice, vegetables, fruits, fish, beans, green tea and milk.
Protein
It can take up to two weeks. As the name suggests, 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. It is better to see a doctor.
Fasting days
It is characteristic of this type of fasting that only one product is consumed during the day. Buckwheat is best for losing weight. You can lose up to 10-15 pounds in two weeks. It's not hard to make. In the evening you should take 500 grams of good buckwheat, rinse and pour 1. 5 liters of boiling water. Then wrap the pan in a warm blanket and leave until morning. She's ready the next day. Drain off excess water.
The resulting porridge is divided into four portions. In addition, you can drink a liter of low-fat kefir a day and eat vegetables (cucumbers, tomatoes, celery) or sour fruit.
The diets described limit the intake of carbohydrates and force the body to consume our energy reserves from our fat stores.
From this we can conclude that with a combination of diets you can completely lose 10 pounds in one month. Provided he does so carefully and without undue enthusiasm. Of course, the recipes given work differently for everyone. This is due to the body’s individual abilities, desire to play sports and proper diet.
Side effects
The desire to lose weight quickly can lead to fatigue, headaches and general weakness. Don't set a goal to lose weight by a certain date. It is better to do it slowly but surely, with the guarantee that the 10 pounds thrown away will never return. The point is to set a goal and organize our diet correctly. Before starting a fast, consult a dietitian and study the information on the site.
About motivation
Slow but sure weight loss means not only restructuring the body, but also strenuous work on its own. If you have the strength to cope with your own laziness, you can be proud of the results. To motivate, sometimes take photos without your clothes on. The aim is to better evaluate the results. Do this at the beginning and end of the month.
Images like this will make you happy and encourage you to keep fighting for a beautiful body. If you don’t feel like joining a tiring cross and fitness, these can be replaced by fast walking, light jogging and breathing exercises.
If you have the willpower and desire to become the owner of a large body, you will find it for a few hours and gradually get rid of excess fat.