An increase of 10 kg in body weight does not always refer to obesity. However, it has a significant negative impact on a woman's psychological state, as it often "spoils" her figure.
Other changes in eating behavior contribute to continued weight gain and negative health effects. To achieve a better body and lose "extra" 10 kg, you can use special dietary recommendations.
Lose weight by 10 kg - ideal period
Targeted weight loss implies a certain stress on the body associated with a decrease in the supply of nutrients and changes in metabolism (metabolism).
To reduce the negative impact on the human body, it is important to pay attention to several characteristics regarding the ideal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of 7-10 days - in fact, such a rapid decrease in body weight is possible only with an almost complete cessation of the supply of nutrients to the human body, which is fraught of serious metabolic disorders and subsequent consequences for good health.
- A sharp decrease in body weight is possible in obese people with swelling of soft tissues (subcutaneous tissue) - this occurs due to the loss of fluid from the swollen tissues, which also does not bring benefits to overall health. Yes, you can do several massage sessions and reduce the number of calories, this will give quick results immediately, but at the cost of reducing swelling.
- The optimal period for losing weight by 10 kg is considered a period of timeat least 1 month– over a certain period of time, with adequate implementation of dietary recommendations in a context of increased physical activity, the body gradually adapts to new metabolic conditions. This does not have a negative effect on the human body. Most diets for gradual weight loss cause a gradual cleansing of toxic compounds, as well as a decrease in atherosclerotic plaques (cholesterol deposits) in arterial vessels, as a result of which a person's well-being significantly improves.
Adequate weight loss of 10 kg is possible over a period of at least 1 month, which will not only improve your figure, but also your general well-being.
It is very important to lose weight under the supervision of a doctor and pass all necessary tests before changing your lifestyle.
Menu for a week for 1200 kcal
The daily energy value of food of 1200 kcal (kilocalories) allows us to achieve a negative energy balance (we spend more calories than we eat), for which light diets are used. This means that the amount of energy received is not enough for the normal course of all vital processes in the body, which forces the body to use reserve reserves.
A negative energy balance leads to a gradual decrease in lipid (fat) reserves in subcutaneous fat and weight loss. The weight loss menu for 1 week with a calorie content of 1200 kcal is presented in the table:
| Time to eat | Dish | Weight, volume in g or ml (calorie content in kcal). |
| Monday | ||
| Breakfast | Fresh apple-celery | 160 (42) |
| Cooked asparagus, egg white omelet | 160 (46) | |
| Radish and chive salad with low-fat yogurt | 100 (35) | |
| Green Tea | 200 (17) | |
| Lunch | Roast apple | 1 piece (65) |
| Yogurt with added grains | 125 (93) | |
| To have lunch | Fish soup (lean fish) with the addition of vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkey meatballs cooked in tomato sauce | 100 (182) | |
| Cucumber, tomato and herb salad | 130 (25) | |
| Dried fruit compote | 200 (93) | |
| Afternoon snack | Sliced fresh cucumber | 110 (12) |
| Kefir | 200 (82) | |
| To have lunch | Cooked chicken breast | 100 (132) |
| Celery, pineapple and walnut salad with low-fat yogurt | 150 (202) | |
| Blueberry tea | 200 (17) | |
| Tuesday | ||
| Breakfast | Low-fat cottage cheese | 150 (83) |
| Carrot, pumpkin salad with walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | Kiwi | 2 pieces (72) |
| Green tea with jasmine | 200 (17) | |
| To have lunch | Cabbage soup with mushrooms and low-fat cream | 250 (68) |
| Cod stewed with onion and carrot | 100 (67) | |
| Cauliflower cooked with herbs | 150 (34) | |
| Gooseberry compote | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| To have lunch | Turkey Stroganoff | 100 (172) |
| Pepper, cucumber and herb salad with low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Wednesday | ||
| Breakfast | Herbed Egg White Casserole | 100 (63) |
| Sliced lettuce, cucumber, greens | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| Lunch | Banana | 1 piece (123) |
| Green Tea | 200 (17) | |
| To have lunch | Barley soup with champignons | 250 (109) |
| Stewed meat with onion and olives | 100 (135) | |
| Zucchini and cooked vegetables | 150 (38) | |
| Raisin compote | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| To have lunch | Boiled beef tongue | 75 (173) |
| Cooked broccoli and vegetables | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| Thursday | ||
| Breakfast | Protein omelet with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Wholemeal toast | 30 (53) | |
| Coffee with milk | 200 (26) | |
| Lunch | Pear | 1 piece (64) |
| Biokefir | 200 (81) | |
| To have lunch | Fish goulash soup | 250 (104) |
| Chicken Schnitzel | 100 (132) | |
| Sauerkraut salad with onion and vegetable oil | 100 (69) | |
| Lemon juice | 200 (53) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| To have lunch | Cabbage rolls stuffed with minced meat, carrots and onions | 200 (237) |
| Pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| Friday | ||
| Breakfast | Soaked lightly salted herring | 55 (76) |
| Potatoes stewed with chives and dill | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| Lunch | Baked apple stuffed with cream cheese | 1 piece (108) |
| Milk cocktail with raspberries | 200 (73) | |
| To have lunch | Cabbage soup made with fresh cabbage and herbs | 250 (64) |
| Stewed Beef with Peppers | 100 (118) | |
| Celery, cucumber and chive salad with low-fat yogurt | 130 (36) | |
| Dried apricot compote | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| To have lunch | Casserole made from fish fillet | 200 (101) |
| Sliced cucumber and lettuce leaves | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| Saturday | ||
| Breakfast | Omelet prepared with cottage cheese and cheese | 100 (155) |
| Salad with tomatoes and herbs | 150 (38) | |
| Coffee with milk | 200 (23) | |
| Lunch | Litter | 1 piece (67) |
| Kefir with raspberries | 200 (82) | |
| To have lunch | Broccoli soup with herbs | 250 (67) |
| Cooked chicken breast | 100 (115) | |
| White cabbage stewed with carrots | 150 (53) | |
| Gooseberry compote | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green Tea | 200 (17) | |
| To have lunch | Cod and Egg White Casserole | 100 (76) |
| Dill, celery, arugula salad with lemon juice. | 150 (45) | |
| Rooibos Tea | 200 (17) | |
| Sunday | ||
| Breakfast | Boiled egg stuffed with chives and herring | 1 piece (107) |
| Green peas and herbs | 100 (55) | |
| Black tea | 200 (17) | |
| Lunch | Banana | 1 piece (127) |
| Green tea with honey | 200 (47) | |
| To have lunch | Soup with canned fish, potatoes and herbs | 250 (112) |
| Cooked chicken breast | 100 (114) | |
| Zucchini and cooked vegetables | 150 (38) | |
| Apple's Jam | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| To have lunch | Braised turkey breast with carrots, peppers and onion | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is approximate, it allows you to navigate the main dishes, their quantity and calorie content. When making recommendations for losing 10 kg, it is important to take into account several features:
- Almost all foods with low energy value are allowed. Preference is given to plant foods, lean meats (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is advisable to steam or boil food. Stewing and roasting are permitted. It is not recommended to eat fried foods. Which ones have more calories.
- Fatty fried meat and easily digestible carbohydrates, which have a high energy value, are excluded.
- For better absorption of food, as well as to reduce the load on the digestive system, it is recommended to eat more frequently (at least 5 times a day). Portions should be kept small.
- The last dinner is allowed no later than 4 hours before the expected bedtime.
- The body must receive a sufficient amount of fluids, which reduces the intensity of hunger between meals.
The 7-day menu is used for healthy people with slight weight gain. A daily caloric intake of 1, 200 kcal is believed to help you lose weight without compromising your health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician can correct the diet. For faster weight loss on an individual basis, it is possible to reduce the energy value of the diet to less than 1200 kcal.
Types of diets
Reducing the calorie content of food, as well as a rapid restructuring of metabolism aimed at "burning" fat, is possible with different types of diets. Each diet is characterized by the predominance of certain foods in the diet:
- Oat Diet– the main product is oats, it is characterized by low energy value and has a beneficial effect on the organs of the digestive system. To provide the body with sufficient vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet allows you to lose 10 kg in a short period of time (7 to 10 days).
- Curd diet– cottage cheese contains complete proteins and minerals. It has a beneficial effect on the liver, stomach and intestines. To provide the body with vitamins, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows you to lose weight up to 800 g per day.
- Cucumber Diet– recommendations are aimed at quickly reducing a person's weight, drastically limiting the energy value of the food received. At the same time, due to the properties of fresh cucumber, it is possible to maintain the supply of vitamins and minerals in sufficient quantities. Typically, the cucumber diet is intended for a short period of time ("cucumber" fasting day, 3-day diet, for a week including fruit and dairy products). Significant weight loss can be achieved through a ten-day diet.
- Kefir Diet– the main food product is kefir, which contains essential amino acids, some mineral salts, as well as bacteria representing the normal intestinal microflora. Fruits and vegetables, which are necessary to provide the body with vitamins and minerals, should be added to the diet. The diet allows you to lose excess weight in a few weeks.
- Cabbage diet– cabbage is a healthy plant, it contains vitamins, especially group B, fiber and minerals. A strict and effective diet is prescribed, in which only cabbage is consumed for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet to provide the body with the necessary nutrients.
- Buckwheat diet- the technique allows you to lose weight effectively and quickly, buckwheat contains a significant amount of vitamins, minerals and plant fiber. When using dietary recommendations for an extended period of more than 3 days, be sure to add other foods to the diet. This is necessary to avoid negative health effects in the future.
- Potato diet– despite the high starch content and energy value of potatoes, with its predominant content in the diet, it is possible to significantly reduce weight. The product contains starch, vegetable fiber, vitamins B and C.
- Protein diet– protein is the main synthetic material, it is part of all cellular structures and intercellular substance. Dietary recommendations involve eating foods that predominantly contain protein. This includes fermented milk products, chicken eggs, fish and lean meats. With the help of a diet, it is possible to reduce body weight by 3-5 kg in a week. Long-term use of recommendations requires the inclusion of plant components in the diet, which must necessarily contain vitamins and plant fiber.
- Rice diet– in most Asian countries, rice is a staple food included in most national dishes. It has sorbent properties, effectively binds and removes from the intestine various toxins of exogenous (came from outside) and endogenous (formed in the structures of the digestive system) origin. With prolonged use, the diet should include other foods, especially vegetables and fruits. With the help of recommendations, you can reduce your weight by 3 to 5 kg in a relatively short period of time.
- Beetroot diet– a way to reduce body weight by 5 kg in a week. Beetroot is a good sorbent. It also contains vitamins and minerals. Prolonged use of the diet requires the inclusion of proteins and vitamins in the diet.
- Apple Diet- fresh fruits do not contain fat, the amount of easily digestible carbohydrates is minimal, so the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins, which are part of fruits, help cleanse the intestines. Using a strict diet can significantly reduce weight in a week. After a few days, in addition to apples, other food products should be included in the diet in small quantities.
- No carb diet– carbohydrates are organic compounds that constitute the main energy substrate. They participate in all types of exchanges. The breakdown of fats with the release of energy can only occur in the presence of carbohydrates ("fats burn in the flame of carbohydrates"). The diet involves the exclusion of sweets and starchy foods from the diet. It is allowed to consume a small amount of plant fiber in fruits and vegetables. The main food products are meat, milk, eggs, fish. With the help of a carbohydrate-free diet, it is possible to reduce weight by 10 kg or more in just 1 month.
- English diet– the recommendations will be implemented within 21 days and involve an alternating intake of protein foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition allows you to eliminate 3 to 10 kg.
The main characteristics of popular diets for quick weight loss are presented in the following table:
| Diet | Time period, days | How much weight can you lose, kg |
| Oat | 7 | 5-6 |
| Curd | 7 | 2-5 |
| Cucumber | 7 | 5 |
| Kefir | 7-9 | 3-5 |
| Cabbage | 3-7 | 3-4 |
| Buckwheat | 7-14 | 5-6 |
| Potato | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| Rice | 7-12 | 3-7 |
| Beet | 7 | 4-5 |
| Litter | 7 | 3-7 |
| Carb free | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short period of time, including:
- Vegetarian diet– includes only vegetables and fruits. Its use is not recommended due to the lack of complete proteins containing essential amino acids in the diet. A fruit diet with the exclusion of vegetables from the diet stands out separately.
- Fish diet- the basis is low-fat fish and derived products; weight loss occurs in the same period of time as with a protein diet.
- Pearl barley diet– includes barley and small amounts of other food products for long-term use.
- Tomato or tomato diet- includes only tomatoes, can have a negative effect on the structures of the digestive system and the body as a whole, a reduction in body weight of 5 kg is achieved after 10 days.
- Dill diet– the basis is the predominant use of dill and cucumber, which allows you to reduce weight by 4 kg in 10 days.
- Orange diet– the basis of the diet is oranges, which allows, with a sufficient supply of vitamins, to significantly limit the calorie content. There is no reliable data on the timing of weight loss when using the recommendations.
- Yogurt diet– a good option that allows you to provide complete proteins to the human body. A weight loss of 5 kg occurs in 7 to 14 days.
- Pumpkin Diet– pumpkin is a vegetable that contains some vitamins, proteins, vegetable fiber and a small amount of carbohydrates. The diet allows you to lose 5 kg of weight in 10 days. It is recommended to add vegetables, fruits and a small amount of meat to the diet.
- Water Diet for Fast Weight Loss– "hard diet", which is fasting, when the diet includes only water. In essence, it represents fasting, so it is not recommended for use. There is a risk of developing irreversible changes and negative health consequences.
- Keto diet– a variant of dietary recommendations, the essence of which is to exclude carbohydrates from the diet and at the same time increase the content of fats and proteins. With this, it is possible to achieve the "burning" of endogenous lipids with the formation of ketone bodies. It is believed that the diet is not harmful to health. However, doctors often do not recommend its use, as a significant change in metabolism occurs. With the help of the keto diet, it is possible to reduce weight by 5 to 7 kg per week.
To lose weight urgently, an express diet is used, which is any option that includes eating just one suitable food for a short period of time (no more than 7 days).
Abandon the diet
Giving up a diet involves a process of gradually increasing caloric intake and dietary diversity. This is necessary to prevent weight return, as well as metabolic changes in conditions of zero or positive energy balance. To do this, you should limit, or even better, exclude fried, fatty foods and alcohol from your diet, as well as increase physical activity (physical exercise in the morning, walks in the fresh air).
How to save the result
To avoid repeated recruitment in the future, it is important to follow some simple recommendations:
- Limit your calorie intake by reducing the amount of easily digestible carbohydrates.
- Increase physical activity (exercise in the morning, walk outdoors during the day).
- Frequent meals at least 5 times a day, but in small portions.
- Eat dinner 4 hours before your scheduled bedtime.
Compliance with recommendations throughout your life will not only allow you to maintain your weight at a constant ideal level, but will also allow you to maintain your health.
Exercises to lose weight by 10 kg
To successfully lose 10 kg at home, it is recommended to perform several physical exercises that will help you quickly "burn" fat reserves in subcutaneous tissue:
- Run– exercising for 10 to 15 minutes a day burns a significant amount of calories, while the volume of adipose tissue decreases evenly throughout the body. Depending on the person's weight, 10 minutes of running (speed of 10 km per hour) "burns" 100 to 150 kcal.
- Swimming– physical activity involves all muscle groups, which has a positive effect on their tone and accelerates the disappearance of fat reserves.
- Walking- it is better to walk for half an hour in the fresh air, this has a positive effect and allows you to speed up the weight loss process. During 1 hour of walking, 200 to 300 kcal are consumed.
- Abdominal exercises– lying on your back, lift your head and legs bent. The number of calories burned depends on the type of exercise (interval or circuit).
- Increased tone of the thighs and buttocks– squats that are not performed completely (squats on an imaginary stool).
Nutritionist advice
Rapid weight loss also has an adverse effect. Therefore, for harmonious weight loss and health benefits, nutritionists give some useful tips:
- It is important to choose the optimal diet according to several basic criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as a sufficient supply of all vitamins, minerals and complete proteins to the human body . .
- Combine implementation of dietary recommendations with increased physical activity.
- Frequent, fractional meals in small portions, which allows you to reduce the functional load on the organs of the digestive system, in addition to minimizing the intensity of the feeling of hunger.
- Dinner 4 hours before bed, during which the energy received from food is consumed and not stored in the form of subcutaneous fat.
Before starting any diet, it is recommended that you first consult a nutritionist. He will select rational weight loss measures for people with various concomitant pathologies (cardiovascular, endocrine diseases, metabolic disorders) in each specific case.