Fast diet for weight loss by 10 kg per week: description, menu for a week for men and women

A healthy, balanced diet is the basis for a full human life.A properly composed diet provides the body of the necessary energies and prevents various diseases.If you select harmless products for a daily menu, they offer a healthy lifestyle.If you adhere to certain rules in nutrition, they form a useful habit.Make a little effort and in return you get a slim body and longevity.

The right nutrition is an excellent assistant in the fight against excess kilograms.With weight loss, it is not necessary to stay on strenuous diets and reduce the number of meals.Do not become a fan of lean diets.Stick to a healthy diet and enjoy the process of losing weight.

The principles of nutrition for weight loss in a fast diet: How can you lose weight by 10 kg per week?

To lose weight, it is not enough to buy the right quality products.It is necessary to compose a menu for every day.But first you have to adhere to the rules for eating food.By fulfilling simple requirements, you quickly achieve the desired results.

Hold on the following principles on the way to weight loss of up to 10 kg per week:

1. Control the calories used.The basis of the diet should be herbal food.It has low -calorie content and is rich in fiber.Planting foods include vegetables, salads, fruit, whole grain products, nuts, seeds.To lose weight, gradually reduce the number of calories used.Do not lose sight of the composition of the drinks used.Take account of the ratio of products.The body should receive a rational amount of proteins, fats and carbohydrates.
2. Avoid long breaks between meals.The amount of meal during the day should be at least five times.To cope with the feeling of hunger, arrange additional snacks.The main thing is to eat in small portions.It is advisable to eat at the same time, it will help to develop a habit.
3. Don't eat food from fast food.Ready Food has a high calorie content.Contains preservatives, dyes, flavors.With such a meal, you will receive the daily calorie rate with a minimum content of the advantageous substances.
4. Prepare a nutritious breakfast in good time.Do not hurry to have breakfast in the early days.Note the feeling of hunger for a night's sleep.Don't be seduced for breakfast for breakfast.Prepare a hearty and balanced dish that gives you energy all day.
5. Drink water and healthy teas.Don't forget to drink ordinary water during the day.With its help, the metabolism occurs faster.Use different herbal teas.You will help to cope with the early feeling of hunger.With the help of liquid, toxins are excreted from the body.
6. Arrange snacks.Use fruits, vegetables, juices, dried fruits between the main meals.This will help to avoid a feeling of hunger.
7. The body comes to physical activity.In the days of increased physical and mental activity, consume carbohydrates, fats and proteins in sufficient quantities.Do not lead the body to exhaustion.
8. Choose enough time to eat.Transform the use of food into a ritual.Chew food thoroughly.Don't hurry on the go.During the meal, they refuse to take liquid.Remove your thirst either in advance or after eating.

Delivery products: What can you eat to lose 10 kg?

When choosing products with which you can lose up to 10 kg per week, you must take the following factors into account:

• Minimize the use of flour products.
• Preference for fresh raw products.Make it to cook fried food.Prepare, cook and bake steam.
• Stay in the consumption of alcohol in calorie content.Alcohol does not open with a large number of products.
• Limit the use of salt and spices.Salt stimulates the stagnation of liquid in the body.The spices stimulate the appetite and give the dishes additional taste.

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

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

1. Meat.
   
   Preference for low -fat meat.Chicken, turkey, veal are perfect.The use of meat products gives you a protein that helps to accelerate metabolic processes.The meat is an indispensable assistant in preparing the first dishes.
   
   
2. Fish.
   
   Fish dishes are quickly absorbed by the body and leave a feeling of lightness after eating.The fish contains a large number of trace elements and proteins, rich in vitamins A and D. It contains useful fats.Each side dish perfectly complements.
   
   
3. Low calorie products.
   
   An essential part of your menu should be fresh vegetables and fruit.You will be ready with a feeling of hunger and convey the necessary vitamins to the body.With a variety of vegetables and fruit you can prepare a large number of salads.
   
   

4. Calcium products.
   
   Your diet should have fermented dairy products.They normalize the digestive process and regulate the intestine.Are 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 costs with a feeling of hunger.Take complex carbohydrates for breakfast and you will receive an energy supply all day.
   
   Legumes are rich in vegetable protein.They are low -calorie products and offer the body vitamins and minerals.Beans perfectly remove the cholesterol level and normalize the blood sugar.A large selection of grain and legumes diversifies your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Add excess liquid to dispose of the body.Your diet should have green teas, citrus juices, berry fruits.

Products you have to refrain from taking 10 kg per week: List

In order to achieve the best result, it is necessary to give up a number of products:

1. Pasta and pastries.
   
   Such products have a high strength content that contributes to storing liquid in the body.Current products are very high calories and cause significant damage to the figure.
   
   
2. Semi -finals products and sausages.
   
   The composition of the sausages exceeds the standard of protein and strength, which is permitted when losing weight.In the event of non -compliance with cooking technology, the body is harmful.Semi -final products lose their advantages under the influence of frost.Can contain inferior ingredients.They make bad with a feeling of hunger.
   
   
3. Snecial products.
   
   The regular use of chips, crackers and various snacks leads to health problems. Such products have a high content of salt and flavor enhancers.
   
   
4. Fry the shells.
   
   Products that were created under the influence of high temperature lose a large amount of useful properties.Fried food contains a large amount of cholesterol levels and is poorly absorbed by the body.Instead of vegetable oil and margarine, olives and creamy oil prefer.
   
   
5. Sweets.
   
   You cannot use sweets in the evening because it takes a lot of time to digest them.It is necessary to prefer natural sweets - honey, dried fruits, jam, jam.A small amount of black chocolate can use.
   
   

6. Smoked dishes.
   
   During smoking in the product, the concentration of harmful substances is doubled.Smoked food is rich in salt and various preservatives.
   
   
7. Saucen.
   
   It is necessary to reject sauces with a high calorie content.The most harmful mayonnaise in this case.You can cook yourself useful sauces.For example tomato or balsamic vinegar.

How do you calculate the daily needs of the body according to calories?

An insufficient number of calories per day leads to a malfunction of the body's metabolic processes.The energy replacement begins again by reducing the muscle mass.So that weight loss can be painless for your health,It is necessary to calculate and keep the daily calorie norm.

You can use different types of formulas.All of them are associated with their individual indicators - growth, weight and age.The calculation of calories should also take into account your physical activity in different periods.The minimum standard per day with a seated lifestyle is 1,500 to 200,000 kcal.For active everyday life, it is necessary to increase the standard - add from 200 to 500 kcal.

Important: The most common and precise formula for calculating the daily calorie norm: The formula of Mifflin-San Geor  10*weight+6.25*height-5*age

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

If you add an active day of activity to your schedule, you must multiply the result from 1.3 to 1.7 depending on the intensity of the load.

Menu for a week for weight loss of 10 kg for men

If you put together the menu for a week, you have the option of buying the required products in advance.

When choosing products, the basic principles of nutrition must follow:

• 1 breakfast - complex carbohydrates
• 2 breakfast - dairy products+fruit+vegetables
• Lunch - complex carbohydrates, proteins, vegetables
• Afternoon snack - dairy products+fruit+vegetables
• Dinner - protein, vegetables

The top -class calorie should be the food that is consumed at lunchtime.Mandatory dinner at least 3 hours before going to bed.The intervals between meals should be the same, not longer than 4 hours.If you strengthen nutrition through physical exercises, you quickly achieve the best result.

Physiologically, women are susceptible to faster formation of the fat layer.Therefore, the number of fats you consume should be lower than that of men.In the male diet, you can include a moderate amount of sweet and quickly absorbed carbohydrates.It is better for women to rule out such products.We don't forget to take water between meals.

Portations for men and women:

• Fish and meat - female portion 100 g, male portion 150 g
• Green - Women's section 150 g, male part 200 g
• Salad - for men and women - 150 g
• Dairy products-women part 200 g, male part 200-300 g
• The volume of the liquid in addition to water - for men and for women - 200 ml

The table offers one of the many optionsThe menu for men and women lose 10 kg per week.Depending on your preferences, you have the right to adapt it and keep the main recommendations.

weekday	Menu for men
Monday	Omelet, grain bread, black tea Low -fat cheese cheese Steam beef, vegetable broth, fruit drink Fruit sorted Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea kefir Baked turkey, cooked beets + nuts, chicken broth, dried fruit compote grape Steam fish schnitzel, vegetable casserole, kefir
Wednesday	Omlet with mushrooms, bread croutons, jelly Drink yogurt Gevüßed veal, vegetable -fored podge, herbal tea, herbal tea Citrus section Steamed cabbage, potato puree, kefir
Thursday	Buckwheat porridge, cooked egg, black tea Milk cocktail with berries Cooked chicken breast, cabbage soup, jelly House cheese +raisins Baked beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread toast + butter, green tea Ryazhenka Borsch, vegetable salad, black tea banana Memified liver liver, muffled vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey yogurt Caesar salad, vegetable stew, boiled beef, dried fruit compote Baked apples, nuts Baked fish with cheese, subdued vegetables, kefir
resurrection	Corn porridge, milk Cars with dried apricots Pea soup, chicken meatballs, tomato juice Fruit sorted Veal steak, vegetable salad, milk

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

weekday	Menu for women
Monday	Wheat porridge, butter, kefir Quarbauf run + dried apricots Buckwheat porridge, cucumbers + tomatoes, fruit drink Cooked egg, corn Steam fish, baked vegetables, black tea
Tuesday	Drink oatmeal, yogurt, fruit juice Milk cocktail with banana Rice porridge, boiled chicken breast, fresh cabbage, jelly Omlet, tomato Steam beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drink yogurt, plums Buckwheat porridge, baked turkey, cucumber, jelly Milk, peanuts Sea disc fish, steamed cabbage, black tea
Thursday	Buckwheat porridge, black bread + butter, tea with honey Fruit sorted Rice porridge, boiled chicken with vegetables, fresh cabbage salad, jelly Milk, apple Omlet, tomato, compot
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, steamed fish schnitzel, beetroot -prayer salad, dried fruit compote Milk, banana Faired liver liver, steamed vegetables, herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, Kuraga Rice porridge, baked turkey with cheese, lettuce leaves, berry compot Pear, nuts Steam fish, corn, tea
resurrection	Oat porridge, hut cheese, jelly Milk cocktail with banana Rice with beef and vegetables, green tea Omlet, tomato Baked turkey, Beijing cabbage salad, compote