You can lose weight without harm to health. But it needs to 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 too spectacular diets are stressful for the body.
Keep in mind that the norm is weight loss of no more than 700 grams per week. At the same time, you can’t exhaust yourself with hunger strikes, but simply follow the recommendations and eat properly. This type of food will not harm you, although it lasts longer. The faster we lose weight, the harder we try to get back. Nutritionists call it the "boomerang effect".
How to lose 10 kg per month without harming your health?
In addition to dietary restrictions, the body includes protection by storing fat reserves in storage. And if you do not fast, the fat returns twice. It is easier for obese people to lose the first ten kilograms. True, every next step must be returned with great effort.
Nutrition tips
If you ask experts how to lose 10 kg in a month without harm to health, they will most likely 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.
Restrictions fast diet
The types of calorie restriction recommended by nutritionists are called express diets. They briefly ban certain types of food. They will not cause serious damage to the body. The most famous species:
Acting
This moderate fast promises weight loss of up to four pounds in 4 days.
The first day
They eat cooked rice and drink tomato juice. You can replace drinking with green tea (about two liters). Eat in moderation so you don’t feel hungry. Salt is limited.
Other day
Only low-fat cottage cheese with kefir is allowed. The amount of food should be within normal limits.
Third day
Cooked chicken breast. It can be replaced with lean turkey. Drink only green tea. Sugar is off.
Fourth day
We purify the blood. During the day, you should drink a bottle of dry red wine (not port) in small portions. Eat slices of unsalted cheese.
Diet for individual products
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 pound of weight lost per day. Kefir is good for the stomach and intestines. It cleanses the body of toxins well. But it can be used only after consulting a doctor. This type of fasting has been 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 pure diet that lasts for three days. But if you do not like this method, eat up to a kilo of fruit a day. But, in this case, the fast on kefir should be extended to a week.
Japanese
It allows you to lose up to eight pounds in a few weeks. There are several options. The first consists of protein foods and vegetables. There are restrictions on carbohydrates in it. Other options include rice, vegetables, fruits, fish, beans, green tea and milk.
Proteins
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. You better see a doctor.
Fasting days
This type of fasting is characterized by the intake of only one product during the day. Buckwheat is the best way to lose weight. You can lose 10 to 15 pounds or more in two weeks. Preparation is not difficult. In the evening, you must take 500 grams of good buckwheat, send it and pour 1. 5 liters of boiling water. Then wrap the pot with a warm blanket and leave until morning. She'll be ready the next day. Drain excess water.
The resulting slurry was divided into four doses. In addition, you can drink a liter of low-fat kefir a day and eat vegetables (cucumbers, tomatoes, celery) or sour fruits.
The described diets limit carbohydrate intake and force the body to deplete energy reserves from our fat stores.
From this we can conclude that with a combination of diets it is quite possible to lose 10 pounds in a month. Provided you do it carefully and without unnecessary enthusiasm. Of course, these recipes will work differently for each person. This is due to the individual abilities of the body, the desire to play sports and proper nutrition.
Side effects
The desire to lose weight quickly can lead to fatigue, headaches and general weakness. Don’t set yourself the goal of losing weight by a certain date. It is better to do it slowly but surely, with the guarantee that the discarded 10 kilograms will never return. The main thing is to set a goal and properly organize your diet. Before starting the post, consult a dietitian and study the information that can be found on the website.
About motivation
Slow but sure weight loss is not only restructuring the body, but also hard work on yourself. If you have the strength to deal with your laziness, you can be proud of the results. To motivate yourself, sometimes take photos without clothes. This is for a better assessment of the results. Do this at the beginning and end of the month.
Such images will delight you and encourage you to continue the fight for a beautiful body. If you have no desire to engage in exhausting cross-country and fitness, then you can replace them with brisk walking, light running 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.