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

A healthy balanced diet is the basis for a full human life.A adequately composed diet provides the body of the necessary energies and prevents various diseases.By choosing harmless products for a daily menu, you provide you with a healthy lifestyle.By adhering to certain rules in nutrition, it forms a useful habit.Make a little effort and in return you will get a slender body and a longevity.

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 scarce diets.Join a healthy diet and enjoy the weight loss process.

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

To lose weight, it is not enough to buy the right quality products.It is necessary to compete with a menu for each day.But before, you have to adhere to the rules for eating food.By satisfying simple requirements, you will quickly achieve the desired results.

On the road for weight loss up to 10 kg per week, adhere to the following principles:

1. Check the calories used.The base of the diet should be plant foods.It has low calorie content and is rich in fiber.Vegetable foods include vegetables, salads, fruit, whole grains, walnuts, seeds.To lose weight, gradually reduce the number of calories used.Do not lose sight of the composition of the drinks used.Balance the relationship between the products.The body should receive a rational quantity 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, it organizes further 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. Don't eat fast food food.Ready food has a high -level content.It contains preservatives, dyes, flavors.For one of these meals, get the daily caloric rate with a minimum content of charitable substances.
4. Prepare a nourishing retouched breakfast.Not in a hurry to have breakfast in the early days.Check the feeling of hunger after a night of rest.Don't be seduced for fat food for breakfast.Prepare a abundant and balanced dish that will give you energy for the whole day.
5. Drink healthy water and tea.Don't forget to drink ordinary water during the day.With its help, the metabolism occurs faster.Use various herbal tea.They will help to cope with the premature feeling of hunger.With the help of the fluid, body toxins are excreted.
6. Arrange snacks.Among the main meals, use fruit, vegetables, fruit juices, dried fruit.This will help to avoid a sense of hunger.
7. Comer to the physical activity of the body.At the time of increasing physical and mental activity, consuming carbohydrates, fats and proteins in sufficient quantities.Do not lead the body to exhaustion.
8. Select enough time to eat.Transforms the use of food into a ritual.Chew the food carefully.Don't run or eat on the go.During the meal, he refuses to take fluid.Remove the thirst in advance or after eating.

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

When choosing products with which you can lose weight up to 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 cook.
• When consuming alcohol, keep the calorie content.Do not inquire alcohol with a large number of products.
• Limit the use of salt and condiments.The salt stimulates the stagnation of the fluid in the body.The condiments stimulate the appetite, giving the dishes an 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 the varieties of low fat meat.Chicken, turkey, calf are perfect.Using meat -based products, get a protein that helps to accelerate metabolic processes.Meat is an indispensable assistant in the preparation of first courses.
   
   
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. contains useful fats.Any outline perfectly completes.
   
   
3. Low calories products.
   
   A significant part of your menu should be vegetables and fresh fruit.They will admit with a sense of hunger and provide the body with the necessary vitamins.With a variety of vegetables and fruit, you can prepare a large number of salads.
   
   

4. Football products.
   
   Your diet should have lactiero -fermented lactiero products.They normalize the digestion process, regulate the intestine.They are the main source of football and phosphorus.Milk is ideal for the preparation of a variety of protein cocktails.
   
   
5. Croatians and legumes.
   
   Due to the great carbohydrate content, the contours of the rump face a feeling of hunger.Take complex carbohydrates for breakfast and you will receive a stock of energy for the whole day.
   
   Legumes are rich in vegetable proteins.They are low -calorie products, while providing the body and minerals with the body.The beans perfectly remove cholesterol and normalize blood sugar.A large assortment of cereals and legumes will differ your menu.
   
   
6. Tea, fruit juices, fruit drinks.
   
   Contribute to the disposal of the body from the excess fluid.Your diet should have green teas, citrus juices, berries fruit drinks.

Products from which you need to refrain when you lose weight of 10 kg per week: list

To obtain the best result, you need to abandon a series of products:

1. Pasta and pastries.
   
   These products have a high starch content, which contributes to the conservation of fluid in the body.Pastry chefs are very high and cause significant damage to the figure.
   
   
2. Semi -final products and sausages.
   
   The composition of the sausages exceeds the rule of protein and starch, allowed when you lose weight.In case of non -compliance with cooking technology, the body is harmful.Semifinite products lose their benefits under the influence of frost.It can contain low quality ingredients.They hurt with a sense of hunger.
   
   
3. Sneccess products.
   
   Regular use of chips, crackers and various snacks leads to health problems. These products have a high content of salt and flavor amplifiers.
   
   
4. Fried dishes.
   
   The 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 and margarine oil, preference to the olive and creamy oil.
   
   
5. Sweets.
   
   You can't use desserts in the evening, since it takes a long time to digest them.It is necessary to give preference to natural desserts: honey, dried fruit, jam, jam.It is allowed to use a small amount of black chocolate.
   
   

6. Smoked dishes.
   
   In the smoke process in the product, the concentration of harmful substances is doubled.The smoked food is rich in salt and various preservatives.
   
   
7. Sauces.
   
   It is necessary to refuse the sauces with high calorie content.The most harmful mayonnaise in this case.You can cook useful sauces alone.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 body metabolic processes.Energy supply begins to be reinstated by reducing muscle mass.So that the weight loss is painless for your health,It is necessary to calculate and adhere to the daily caloric rule.

Various types of formulas can be used.Everyone is 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 of time.The minimum standard per day with a sedentary lifestyle is 1,500-2000 kcal.For active daily life, it is necessary to increase the norm: add from 200 to 500 kcal.

IMPORTANT: the most common and accurate formula for the calculation of the daily caloric rule: The Mifflin-San Geor formula  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 day of activity to your program, 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 filling out the menu for a week, you will have the opportunity to buy the necessary products in advance.

When selecting the products, it is necessary to adhere to the basic principles of nutrition:

• 1 breakfast - complex carbohydrates
• 2 Breakfast - Dairy products - Caseari+fruit+vegetables
• Lunch - complex carbohydrates, proteins, vegetables
• Afternoon snacks - Lattiero -Caseari products+fruit+vegetables
• Dinner - Proteins, vegetables

The highest caloric 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.By strengthening the diet with physical exercises, you will quickly get the best result.

Physiologically, women are subject to a faster formation of the fat layer.Therefore, the number of fats they consume should be less 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 these products.Among meals, let's not forget to take water.

Bring for men and women:

• Fish and meat - Female portion 100 g, male portion 150 g
• Greater green - Female portion 150 g, male portion 200 g
• Salad - For men and women - 150 g
• Women's milk women's portion 200 g, male portion 200-300 g
• The volume of the fluid in addition to water - for men and women - 200 ml

The table has one of the many optionsThe menu for men and women who lose 10 kg per week.Depending on your preferences, you have the right to regulate it, adhering to the main advice.

Day of the week	Menu for men
Monday	Omelette, grain bread, black tea Low fat cottage Steam beef, vegetable broth, fruit drink Outy fruit Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Kefir Baked Türkiye, boiled beets + walnuts, chicken broth, dried fruit composed Grape Steam fish cutlets, vegetable saucepan, kefir
Wednesday	Omlet with mushrooms, bread croutons, jelly Drink yogurt Stewed veal, vegetable hodgepodge, herbal tea Assortment of citrus fruits Stewed cabbage, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled egg, black tea Milk cocktails with berries Boiled chicken breast, cabbage soup, jelly Cottage cheese +raisins Meat cooked with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, toast + butter bread, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Stewed liver liver, steam vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey Yogurt Caesar salad, vegetable stew, boiled beef, composed of dried fruit Baked apples, walnuts Baked fish with cheese, steamed vegetables, kefir
Resurrection	Porridge of corn, milk Cheesons with dry apricots Pea soup, chicken meatballs, tomato juice Outy fruit Veal steak, vegetable salad, milk

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

Day of the week	Menu for women
Monday	Grain porridge, butter, kefir Caglian saucepan + dry apricots Buckwheat porridge, cucumbers salad + tomatoes, fruit drink Boiled egg, corn Steam fish, baked vegetables, black tea
Tuesday	Oatmeal, drinking yogurt, fruit juice Milk cocktail with banana Rice porridge, boiled chicken breast, fresh cabbage, jelly Omlet, tomato Steam beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, ricotta, herbal teas Drink yogurt, plums Buckwheat porridge, baked turkey, cucumber, jelly Milk, peanuts Boxing sea fish, stewed cabbage, black tea
Thursday	Buckwheat porridge, black bread + butter, tea with honey Outy fruit Rice porridge, boiled chicken with vegetables, fresh cabbage salad, jelly Milk, apple Omlet, tomato, composed
Friday	Oat flour, black bread + butter, tea with honey Ryazhenka Grain porridge, steam fish cutlets, beet salad, composed of dried fruit Milk, banana Stewed liver liver, steam vegetables, herbal teas
Saturday	Buckwheat porridge, butter, green tea Yogurt, Kuraga Rice porridge, baked turkey with cheese, salad leaves, berries composed Pear, walnuts Steam fish, corn, tea
Resurrection	Porridge of oats, cheese cottage, jelly Milk cocktail with banana Rice with beef and vegetables, green tea Omlet, tomato Baked Türkiye, Beijing cabbage salad, composed