Quick Diet for weight loss by 10kg per week: Description, menu for a week for women and men

A healthy balanced diet is the basis for a full -fledged human life.A properly compiled diet provides the necessary energy to the body and prevents various diseases.Choosing harmless products for the daily menu, you will provide yourself with a healthy lifestyle.By following certain nutritional rules, you will create a useful habit.Make a little effort and in return you will get a weak body and duration.

Proper nutrition is an excellent assistant in the fight against excess kilograms.For weight loss, it is not necessary to follow the exhaustion of the diet and reduce the amount of nutrition.Do not become a minor diet.Follow a healthy diet and enjoy the weight loss process.

Principles for weight loss in fast diets: How to lose weight by 10 kg per week?

To lose weight, it is not enough to buy the right quality products.It is necessary to compete the menu competently every day.First, you need to follow the rules of eating food.By fulfilling simple requirements, you will quickly achieve the desired results.

Follow the following principles on the way to lose weight up to 10kg per week:

1. Control the used calories.The basis of the diet should be plant food.It has a low calorie content and is rich in fiber.Plant foods include vegetables, salads, fruits, whole grains, nuts, seeds.To lose weight, gradually reduce the amount of calories used.Do not lose the composition of the drinks used.Balance the ratio of products.The body should get a rational amount of proteins, fats and carbohydrates.
2. Avoid long breaks between dishes.The amount of food during the day should be at least five times.Cope with the feeling of hunger, arrange extra snacks.The main thing is to eat small parts.It is advisable to eat at the same time, it will help to develop a habit.
3. Do not eat food from fast food.Ready -made foods have a high calorie content.Contains preservatives, dyes, flavors.For one such dish, you are taking a daily calorie course with minimal content of useful substances.
4. Prepare a nutritious timely breakfast.Do not hurry to breakfast early.Control the feeling of hunger after night rest.Do not dislike fatty foods for breakfast.Prepare a sincere and balanced dish that will give you energy all day.
5. Drink water and healthy tea.Do not forget to drink ordinary water during the day.With its help, metabolism becomes faster.Use different herbal teas.They will help to deal with hunger in a timely manner.With the help of fluid, toxins are excreted from the body.
6. Arrange snacks.Among the main dishes, use fruits, vegetables, juices, dried fruits.This will help to feel hunger.
7. It is carried out in the physical activity of the body.During the days of increased physical and mental activity, carbohydrates, fats and proteins are sufficiently consumed.Do not bring your body to exhaustion.
8. Select enough time to eat.Turn food into a ritual.Chewing food thoroughly.Do not hurry and do not eat.During eating, refuse fluid.Remove thirst in advance or after eating.

Slimming Products: What can you eat for 10kg loss?

When choosing products that you can lose weight up to 10 kg per week, you should consider the following factors:

• Reduce the use of flour products.
• Give preference to pure raw products.Refuse to prepare fried foods.Prepare steam, cook and bake.
• Maintain caloric content when consuming alcohol.Do not detain alcohol with a large amount of product.
• Limit the use of salt and spices.Salt stimulates stagnation of fluid in the body.The spices stimulate the appetite, giving the dishes an extra taste.

Enrich your diet with a high content of vitamins and amino acids.

We emphasize a series of compulsory products with which you can lose 10kg in 7 days:

1. Meat.
   
   Give preference to low meat varieties.Chicken, turkey, veal meat is excellent.Using meat products, you get a protein that helps speed up metabolic processes.Meat is an indispensable assistant in preparing the first dishes.
   
   
2. Fish.
   
   Fish dishes are rapidly absorbed by the body, after which it leaves lightness after eating.Fish contain a large number of trace elements and proteins, rich in vitamins A and D. It contains useful fats.Any lateral dish is perfectly complemented.
   
   
3. Low -calorie products.
   
   An important part of your menu should be fresh vegetables and fruits.They will handle hunger and provide the body with the necessary vitamins.With a variety of vegetables and fruits, you can prepare a large amount of salads.
   
   

4. Calcium products.
   
   Your diet should have fermented dairy products.They normalize the digestion process, regulate the intestines.It is the main source of calcium and phosphorus.Milk is ideal for preparing a variety of protein cocktails.
   
   
5. Croats and legumes.
   
   Due to the large content of carbohydrates, the side dishes from the croup will cope with the feeling of hunger.Take complex carbohydrates for breakfast and get energy delivery throughout the day.
   
   Parkos are rich in vegetable protein.They are low -calorie products, and the body provides vitamins and minerals.The beans perfectly remove cholesterol and normalize blood sugar.A large assortment of grain and legumes will diversify your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Contribute to the body's disposal of excess fluid.Your diet should have green tea, citrus juices, berry fruit drinks.

Products from which you have to lose weight when losing weight by 10kg per week: List

In order to achieve the best result, it is necessary to abandon many products:

1. Pasta and pastes.
   
   Such products have a high starch content, which helps to maintain fluid in the body.Confectionery is very high and causes significant damage to the figure.
   
   
2. Semi -coated products and sausage.
   
   The composition of the sausage exceeds the protein and starch norm when losing weight.In case of non -compliance with kitchen technology, the body is harmful.Semi -coated products lose their benefits under the influence of frost.May contain low quality ingredients.They make a bad sense of hunger.
   
   
3. Snecial products.
   
   Regular use of chips, crackers and various foods causes health problems. Such products have a high content of salt and aroma amplifiers.
   
   
4. Roasted dishes.
   
   Products prepared under the influence of high temperature lose a large number of useful properties.Roasted foods contain a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, give preference to olive and creamy oil.
   
   
5. Sweets.
   
   You can't use sweets in the evening because it takes a long time for their digestion.It is necessary to give preference to natural sweets - honey, dried fruits, jam, marmalade.It is permitted to use small amounts of black chocolate.
   
   

6. Smoked dishes.
   
   In the process of smoking in the product, the concentration of harmful substances is doubled.Smoked foods are rich in salt and various preservatives.
   
   
7. Sauces.
   
   It is necessary to abandon the sauces with high calorie content.In this case the most harmful mayonnaise.You can prepare useful sauces.For example, tomatoes or balm.

How to calculate the daily need for calories?

Inadequate amounts of calories used per day cause malfunction of the body's metabolic processes.The energy filling begins with a decrease in muscle mass.In order to lose weight to be painless for your health,It is necessary to calculate and adhere to daily calorie norms.

You can use different types of formulas.All of them are attached to your individual indicators - growth, weight and age.Also, calories calculation should take into account your physical activity at different times of time.The minimum norm of the sedentary lifestyle per day is 1,500 -2000 kcal.For active daily life, it is necessary to increase the norm - add 200 to 500 kcal.

Important: The most common and accurate formula to calculate daily calorie norms: Miflin-San Geori Formula  10*Weight+6.25*Height -5*Age

In the absence of physical activity, the result is required to multiply by 1.2

When adding an active activity day to your schedule, it is necessary to multiply the coefficient from 1.3 to 1.7, depending on the intensity of the load.

Menu for a week for weight loss for 10kg men

With the design of the menu within a week, you will have the opportunity to buy the necessary products in advance.

When choosing products, it is necessary to adhere to the basic principles of food:

• 1 Breakfast - Complex Carbohydrates
• 2 breakfast - dairy products+fruits+vegetables
• Lunch - intricate carbohydrates, proteins, vegetables
• Afternoon meals - dairy products+fruits+vegetables
• Dinner - protein, vegetables

The highest calorie should be food consumed during lunch.Mandatory dinner at least 3 hours before bedtime.The intervals between the dishes should be the same, for no more than 4 hours.To enhance the diet with physical exercise, you will quickly achieve the best results.

Physiologically, women are prone to produce the fat layer faster.Thus, the number of fats they consume should be lower than men.In a male diet, you can include a moderate amount of sweet and quickly absorbed carbohydrates, it is best for women to exclude such products.Between meals, we do not forget to take water.

Portrations for men and women:

• Fish and meat - female part 100 g, male part 150 g
• Green - Part of women 150 g, male part 200 g
• Salad - for men and women - 150 g
• Dairy products-part of the women 200 g, male part 200-300 g
• Fluid volume except for water - for men and women - 200 ml

The table provides many optionsMenu for men and women to lose 10kg a week.Depending on your preferences, you have the right to change it, follow the basic recommendations.

The day of the week	Menu for men
Monday	Omelet, grain bread, black tea Low curd Steam beef, vegetable broth, fruit drink Assort of fruit Chicken with vegetables, with milk
Tuesday	Oats with milk, bread bran + butter, green tea Kefir Baked turkey, boiled beetroot + nuts, chicken broth, dried fruit compote Grape Steam fish cutlets, vegetable casserol, kefir
Wednesday	Omlet with mushrooms, bread croutons, jelly To drink yogurt Stewed veal, vegetable hoggpodji, herbal tea Citrus assortment Stewed cabbage, ground potatoes, kefir
Thursday	Buckwheat porridge, boiled eggs, black tea Milk cocktail with berries Boiled chicken breast, cabbage soup, jelly Curd +raisins Baked beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread toast + butter, green tea Ryazenka Borsi, vegetable salad, black tea Banana Liver liver, steam vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey Yogurt Caesar's salad, vegetable stove, boiled beef, dried fruit compote Baked apples, nuts Baked fish with cheese, steam vegetables, kefir
Easter	Corn porridge, milk Cheesons dried apricots Peas soup, chicken meat ball, tomato juice Assort of fruit Veal steak, vegetable salad, milk

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

The day of the week	Menu for women
Monday	Wheat porridge, butter, kefir Curd casserole + dried apricot Buckwheat porridge, lettuce cucumber + tomatoes, fruit drink Boiled eggs, corn Steam fish, baked vegetables, black tea
Tuesday	Oatmeal porridge, drink yogurt, fruit juice Milk cocktail with bananas Rice porridge, boiled chicken breast, fresh cabbage, jelly Omelet, tomatoes Steam beef, vegetable stove, green tea
Wednesday	Oats, butter, cottage cheese, vegetable tea Drink yogurt, prunes Buckwheat porridge, baked turkey, cucumber, jelly Milk, peanut Canned sea fish, stewed cabbage, black tea
Thursday	Buckwheat porridge, black bread + butter, tea with honey Assort of fruit Rice porridge, boiled chicken with vegetables, fresh cabbage salad, jelly Milk, apples Omelet, tomatoes, compote
Friday	Oats, black bread + butter, tea with honey Ryazenka Wheat porridge, steam fish cutlets, beetroot salad, dried fruit compote Milk, bananas Liver liver, steam vegetables, herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, Kuraga Rice porridge, baked turkey with cheese, lettuce, berries compote Pears, nuts Steam fish, corn, tea
Easter	Oatmeal porridge, curd, jelly Milk cocktail with bananas Rice with beef and vegetables, green tea Omelet, tomatoes Baked turkey, peking cabbage salad, compote