How to lose 10 pounds in a month without compromising health is a stressful issue for many people. But most fast methods only promise the speed of weight loss and do not guarantee well-being, let alone a stable result for a long time.
Let's set goals. 10 kg can not be called a small number. At the same time, it is not critical, and a month is not a short period.
What do we want from effective weight loss?
- Reduce appetite and the annoyance of hunger.
- Say goodbye to excess fat fast (and not just water left in the tissues! )
- Feeling good - both physically and mentally.
- Approach the rule in standard health indicators (routine tests, ECG, ultrasound for organ systems).
Modern diet can help us! Here's the basic quick steps for a toned body with good health.
Rule 1: carbohydrates from 25 to 50 grams per day
The key to success is to get rid of glucose, fructose, sucrose and all starchy foods. Simply put, with sweets, flour, cereals and fruits with a high glycemic index.
Why is it so ruthless? For three important reasons related to insulin, a powerful hormone in our body.
- Carbohydrate foods stimulate insulin production. Stimulates the storage of fat in the body. When insulin is normal, the body consumes fat for energy.
- With normal insulin, the kidneys actively remove excess fluid from the tissues. We feel relief and natural diuretic action.
- Diets with the elimination of sugars and the low glycemic index (GI) of meals are the most comfortable weight loss. We stop feeling very hungry much faster (after all, there are no jumps in insulin in the blood! ).
Out of curiosity, let's evaluate the program. Two diets - low in carbohydrates and low in fat.
A diet low in carbohydrates is more tolerable, the results are pleasant from the first week, the diet is rich in vitamins and minerals.
We eat meat, vegetables and healthy fats - there are no empty calories! Isn't this a man's favorite dream?!
The natural bonus of a low carb diet is up to 5 pounds in the first week with an extra 15 pounds. Moreover! It is very likely that you will lose 10 pounds in a month, even if you are all overweight.
A proven effect on sugar avoidance is to reduce hunger and increase satiety. He manages to lose weight without much effort and will quickly activate the autopilot when configuring the menu.
What is the substance?
By reducing carbohydrates, we reduce insulin levels in the blood, reduce appetite and lose weight without enduring hunger.
Rule # 2: Eat protein, vegetables and fats every time
Every meal (! ) Consists of proteins, fats and vegetables.
This is the easiest way to comply with a carbohydrate restriction of 25 to 50 g per day. We choose the most useful products and maintain our health at normal levels while losing weight.
We print the following 3 lists and keep them in front of our eyes in the kitchen.
List of protein foods
See the variety!
- Animals and poultry: beef, chicken, turkey, pork, etc. Less often, by-products - liver, chicken stomachs, etc.
- Inhabitants of the sea: shrimp, squid and small fish of different fat content - weight up to 1. 5 kg. Herring, hake, trout, pink salmon, pollen, cod, yellowfin tuna (including canned foods in natural juice).
- Natural cottage cheese and kefir of medium fat content.
- Chicken and quail eggs.
The leader in slimming nutrients is protein. It brings with it many positive changes in well-being from the first days of weight loss:
- Reduced general stress.
- Night hunger is less common.
- Skin, hair, nails get better.
- Strong immunity is supported.
Catalog of low GI vegetables
Low glycemic vegetables are also fun:
- All kinds of cabbage (white, red, broccoli, cauliflower, Brussels sprouts, shortbread).
- Spinach and all kinds of greens (arugula, vegetable salad, parsley, dill, wild garlic).
- Cucumbers, tomatoes, peppers?
- Celery, including stem, black radish, common radish and daikon.
- Zucchini of all varieties, including zucchini.
- Green beans (asparagus);
- Mushrooms?
- Avocado.
An important plus!
Even 3 super-bulky salads from these ingredients will not load us with more than 50 grams of carbohydrates a day.
We eat juicy and delicious, but we remain on a diet low in carbohydrates that allows us to lose 10 pounds in a month without harming our health.
Vitamins and fiber will create adequate bowel cleansing and alertness. With the habit of vegetable salads, we lay the foundations of health from the first steps on the path to a beautiful silhouette.
Healthy fats
Great!
Do not be afraid of the bold! It is dangerous to combine 2 diets in one. Choose either low carb or low fat. By limiting both, the diet will be extremely poor and unhealthy.
- Extra virgin olive oil (producers Greece, Spain).
- Peanut butter and almond;
- Pumpkin seed oil (occasionally).
- Cold pressed coconut oil (fry in this oil! ).
- Natural butter (small amount).
- Walnuts, almonds, sunflower seeds and pumpkin seeds (in moderation).
- Fish oil (as a dietary supplement to increase omega-3).
Do not be surprised: "Where are the sunflower and other oils? " You can add them to your diet as usual. But think about health.
Boosting Omega-3 in your diet!
We believe that it is beneficial to reduce the intake of omega-6 fatty acids even during the diet. The harmony of omega 3 and 6 is a ratio of 1 to 4. Our normal diet is 16-20 times more omega 6. This imbalance increases the risk of stroke, heart attack and premature aging. Weight loss will be followed by fatigue and constant tiredness. It makes sense to help the body with omega. Therefore, we take fish oil (1-3 teaspoons a day) and only those oils in which omega-6 is not more than 30% of all fatty acids.
What is a fractional diet?
2 options are suitable - your choice:
- Twice, about equal volume. Drink clean water between meals.
- Ή three main meals (breakfast, lunch, dinner)
The secret to fast satiety:
All meals are plentiful and late. Chew well! And we start with a salad with butter. The first piece of protein is poisoned in the mouth only when one third or half of the salad has already been consumed.
How to cook to meet the restriction of carbohydrates?
We use recipes from any protein diet (Ducan, Montignac, Atkins, South Beach etc. ). Books, blogs, forums: Many low carb recipes are always on hand.
Meal Summary:
Each of our meals is a great meal, where protein and vegetables are accompanied by healthy fats. During the day, carbohydrates are kept in the range of 25-50 grams.
Rule 3: 1 hour walking on the road and track 3 r / week
The first is necessary! Every word:
1 hour + continuous walking + outside.
Are you used to making gas excuses? Alas, it is doubtful. Not all cities are Manhattan. In addition, there are many opportunities around. Walk between houses in a residential area, in a local park, on quiet streets. Climb the nearest outdoor stairs. Walk early in the morning or evening after 20: 00 when there are fewer cars.
In extreme cases, walking (! ) On a treadmill, health rider and any other aerobic exercise machine at a moderate pace on a balcony with wide windows. Is there no time at all? Find! And walk for 40 minutes, but every day!
This is not special aerobics with a specific heart rate. The main advantages are the change of image, the proven minimal steps for heart health and oxygen. Up to 18% of inhaled oxygen is consumed by the brain. It is impossible to maintain a good mood without it. No mood - there will be automatic sabotage of weight loss. And you will not even notice how it happens.
Second, the track is an optional but more effective assistant.
Our goal is strength training 3 times a week according to the classic warm-up-stretching-stretching pattern.
Now the most interesting thing: you can master such a workout even at home. We use our body weight and an extremely slow exercise routine. Fantastic result in any muscle group without going to the gym.
Abdominals, squats, lunges.
Stretch each trivial movement for 10-12 seconds and the muscles will tremble with fatigue in 15 minutes. For example, we shake our abs off the floor, slowly tearing each vertebra. Or squat, looking at the clock: down for 10 seconds, up for 10 seconds. And if you stay at the peak for 3-5 seconds, then the load increases again!
A good choice for beginners without damage to health - calanetics and Pilates, slow riding on an exercise bike and trajectory with maximum resistance, all types of boards (front, reverse, side).
You can go to the gym. But if the excuse "there is no time for fitness" prevents you from associating physical education with weight loss, leave it today! Remember: you can only lose weight by exercising at home.
The advantage of athletics is the acceleration of metabolism after training, up to a day. As well as muscle contouring and collagen production (the skin will thank you! ). And when we walk with a change in the landscape, the synthesis of endorphins - hormones of joy are activated, which allow us not to deviate from the right path.
Conclusion: move!
Walking in the countryside - 1 hour a day. In addition, the best thing is to strengthen with any weight (body weight will help us! ). Frequency of training - at least 3 times a week, preferably 4.
Rule number 4: load up on carbs once a week
This rule is optional. However, for many people, the controlled element of carbohydrate freedom helps them cope better with weight loss.
What are we doing? On Saturday or Sunday we eat carbohydrates.
Our task is not to run with light carbohydrates (flour, sugar, honey, sweet desserts). But eat healthy complex carbohydrates, getting something pleasant and even unusual.
Psychologically, a day of discharge can be a day of new nutritional experiences. This will help you maintain a winning mood. The eternal sufferers without simple joys of existence do not concern us!
For carbohydrate foods we use:
- Buckwheat, including greens, millet, rice, quinoa, chickpeas and other legumes.
- More vegetables with sugar: beets and carrots, better raw, occasionally potatoes, Jerusalem artichoke.
- Fresh fruit, preferably with average DG - no more than 400 grams per day. Grapefruits, apricots, raspberries, raisins, pears, plums, cherries, etc.
The main secret of success is loading carbs only once a week.
We are calm about the fact that the weight immediately after the zigzag can jump sharply (up to 2 kg). Do not panic! It will go away as soon as we return to the carbohydrate restrictions. "Terrible numbers" - mainly water retention in the tissues, and not pure fat.
So what can we afford? If you really want:
Spend 1 day off on a carbohydrate zigzag diet. Choose high-carb, medium-glycemic, high-fiber, high-nutrient sources of healthy nutrients.
Rule # 5: Do not get stuck in calories!
It is not enough to eat 7 thousand every day.
But the priority must be to reduce carbohydrates and pursue a new sense of fullness. When we follow the rule "protein + vegetables + healthy fat", we automatically go to the safe zone for overeating calories. The volume gives a great salad, the fat in the sauce adds satiety and digestion to the dish and the meat / fish becomes the base.
If you can not do without counting, count online or on your phone. The average non-hazardous restriction of daily calorie intake during the weight loss period for 1 month is 1400 kcal for women, 1600 for men. But a lot depends on our physical activity and our age.
What is the substance?
Whether you are interested in calories is not the first question. The main focus is on carbohydrates! 25 to 50 grams per day. All other calories should come from protein and healthy fats.
TOP 7 important assistants
We would put sleep and water first. Even this is enough to avoid problems with weight loss in the described system. But you can use all 7 life hacks so that not a single gram of your health falls.
- We sleep deeply and enough. We go to bed until 23: 00. Cool, darker and quieter room, constant oxygen supply. We sleep in a row from 7 to 9 hours. Every day. This prolongs our life and insures us very effectively against "overloads" and "failures". The benefits are provided by three hormones - melatonin, ghrelin and leptin. The first is the hero of the TOP 3 natural protectors against systemic senile inflammation. The second one controls the appetite and goes up when you do not get enough sleep. The third keeps satiety under control and falls quickly, as soon as we do not get enough sleep. Is there no proper sleep? Prepare for crash: biochemistry is against you.
- We drink more water. From 20 to 30 ml for each kilo of current weight. In the morning on an empty stomach 300 ml. During the day, we carry a bottle with us and drink between meals. Large portions of water (1 glass) can be drunk 15 minutes before meals.
- We do not deny coffee and tea. Two flat teaspoons is the average safe price. Pros: speed up metabolic processes and choleretic effect in the morning (and this is a high quality bowel cleansing).
- Breakfast is a very important meal - it can either make or break your day. A light salad of greens, low fat and high in protein, so that our weight loss can be accelerated up to 30%! Compared to those who do not focus on protein in the morning.
- We import fiber daily. Options - oat bran, flaxseed, unique flea, cabbage, radish.
- We do not reject "fat burning products". The name is not exact, but there is some meaning in these lists. Judge for yourself: green tea, sour milk and very juicy vitamin vegetables and fruits are mentioned. With carbohydrates in mind (no more than 50 grams a day! ), We introduce some of the heroes in the diet for the sake of health side effects (antioxidants, probiotics, etc. )
- Small dishes. And if the craving for psychological experiments is great, then the Chinese are stuck. Who managed to get comfortable right away? Comment below! We guarantee a strong enjoyment.
How fast will we lose 10 kilos and what bonus will we get
From 2, 5 to 5 pounds will go away in the first week, if you follow all the rules.
In addition - from 1, 5 to 2, 5 pounds per week, depending on the physiology and experience of your body in weight loss.
What are the patterns in the results of a low carb diet?
Many people will feel worse in the first 5-7 days. Beginners for weight loss lose fat faster. Very obese people can hit with barrels for more than a week in a row.
Women lose weight more slowly than men. Depending on the stage of the cycle, weight loss in women can vary greatly - even with equal effort and diet.
But the result of following the rules is inspiring: everyone loses weight!
Do you want to lose weight fast? Do not starve, but say "No! " Sugars.
To date, large-scale observations have been made about positive changes in the body during a low-carbohydrate diet:
- Elevated sugar returns to normal.
- Lipidogram - in harmony (triglycerides and "bad" cholesterol decrease, "good" cholesterol increases).
- High blood pressure stabilizes 5 degrees lower without medication.
- And a good mood helps you live happily even before your favorite contours in the mirror.
A doctor's advice is required before changing the diet!
Low carb diets have side effects that can be detrimental to some chronic illnesses and are too severely restricted for too long.
A sober goal is to lose weight without harming your health. You are sick? Have you recently had an infection? Do not know your level of health? Have you not done routine tests for a long time? First the doctor and then the diet.
We hope you find the recommendations useful. The rules for how to lose 10 pounds a month without compromising health are based on carbohydrate reduction, daily walking, exercise and the general laws of physiology regarding drinking, sleep and psychology. They will allow you to say goodbye to excessive savings 2, or even 3 times faster than diets that reduce fat and take into account every calorie.