You can lose weight without harming your health. But this must be done correctly. If you want to quickly lose 10 kilograms in a month, you should know that it is not safe to lose two and a half kilos in 7 days. Doctors believe that overly spectacular diets are stressful on the body.
Note that the norm is considered a weight loss of no more than 700 grams per week. At the same time, you cannot exhaust yourself with hunger strikes, just follow the recommendations and eat correctly. This type of food will not hurt you, although it lasts longer. The faster we lose weight, the harder it tries to get back. Nutritionists call this the "boomerang effect. "
How to lose weight 10 kg a month and not harm your health?
With dietary restrictions, the body activates protection by storing fat reserves in the depot. And if you do not fast, the fat returns to double. Fat people are easier to lose the first ten kilograms. It is true that in each next step they have to win again with great effort.
Nutritional counseling
If you ask the 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 fewer pickles you have on your plate, the simpler the meal and the more benefits. But we must not forget about sport either. Lying on the couch, you can not 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:
Interim
This moderate fast promises a weight loss of up to four kilograms in 4 days.
First day
They eat boiled rice and drink tomato juice. You can replace the drink with green tea (about two liters). Eat in moderation so you don't 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. It can be replaced with lean turkey. Drink only green tea. Sugar is excluded.
Fourth day
We perform blood purification. During the day, you should drink a bottle of dry red wine (not port) in small portions. Eat slices of cheese without salt.
Single product diets
The duration of such diets is short (about a week). The most famous are kefir, Japanese, protein or buckwheat.
Kefir
It is considered strict but effective. The promised effect is up to one kilogram of weight lost per day. Kefir is good for the stomach and intestines. Cleanses the body of toxins well. But, it can only be used after consulting a doctor. This type of fast was used by many pop stars. Its main principles are as follows: 1. 5 liters of unsweetened kefir should be drunk during the day in small portions. This is a clean diet that lasts for three days. But, if this method is not to your liking, eat additionally up to one kilogram of fruit a day. But, in this case, the kefir fast should be extended to a week.
Japanese
It allows you to lose up to eight kilograms in a couple of weeks. There are several options. The first consists of protein and vegetable foods. You have a carbohydrate restriction. The second option includes rice, vegetables, fruits, fish, beans, green tea, and milk.
Protein
It can last up to two weeks. As its name implies, it only contains protein products. Cooked lean meat: veal, veal, chicken breast, cottage cheese, and eggs. This type of food is suitable for young people who are actively involved in sport. It is used no more than once a year, because it has contraindications. It is better to consult a doctor.
Fasting days
This type of fast is characterized by the intake of a single product during the day. Buckwheat helps you lose weight best of all. In two weeks, you can lose 10 to 15 kilograms or more. It is not difficult to prepare. 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 it until morning. It will be ready the next day. Drain off excess water.
The resulting porridge is divided into four doses. Also, you can drink a liter of low-fat kefir a day and eat vegetables (cucumbers, tomatoes, celery) or sour fruits.
The diets described limit carbohydrate intake and force the body to expend 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. As long as you do it carefully and without excessive 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 play sports and the correct 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 specific date. It is better to do it slowly but surely, with the guarantee that the 10 kilos discarded will never come back. The main thing is to set a goal and properly organize your diet. Before you start 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 yourself. 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 clothes. This is to better evaluate the results. Do this at the beginning and end of the month.
These images will delight you and encourage you to continue fighting for a beautiful body. If you don't have the desire to engage in strenuous crossovers and fitness, then they can be replaced by brisk walks, light jogs, and breathing exercises.
If you have the willpower and the desire to become the owner of a great body, you will find it in a few hours and little by little you will get rid of excess fat.