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

A healthy dietary diet is the foundation in full human life.A proper composite diet provides the body of the necessary energy and prevents various diseases.Choosing harmless products for daily menu, you provide a healthy lifestyle.Following certain nutrition rules, you form a useful habit.Make a little effort and you will get a thin body and longevity instead.

Right nutrition is a great assistant in the fight against excess kilos.For weight loss, it is not necessary to follow a tiring diet and reduce meals.Do not become a supporter of a small diet.Follow a healthy diet and enjoy losing weight.

Principles of nutrition for weight loss on a rapid diet: How to lose about 10 kg per week?

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

On the way to weight loss up to 10 kg per week, follow the following principles:

1. Manage calories used.The foundation of the diet should be plant food.It has little calorie content and is rich in fiber.Plant food contains vegetables, salads, fruits, whole grains, nuts, seeds.To lose weight, the number of calories used is gradually reduced.Do not lose sight of the composition of the drinks used.Balance rate of products.The body should get a sensible amount of protein, fat and carbohydrates.
2. Avoid long breaks between meals.The amount of the meal during the day should be at least five times.To deal with the hunger of the feeling, arrange additional snacks.The point is to eat in small doses.It is advisable to eat at the same time, it will help develop a habit.
3. Don't eat food from fast food.Prepared food has a lot of calorie.Contains preservatives, pigments, flavors.For one such meal, you will receive a daily calorie ratio with minimal content of useful substances.
4. Prepare a nutritious timely breakfast.Do not hurry to eat breakfast in early times.Control hunger feeling after resting nights.Don't be seized for fat food for breakfast.Prepare a good and balanced dish that gives you energy throughout the day.
5. Drink water and healthy tea.Don't forget to drink ordinary water during the day.With her help, it takes place faster.Use various herbal teas.They will help deal with premature hunger feeling.With the help of fluid, toxins are separated from the body.
6. Arrange snacks.Use fruit, vegetables, juice, dried fruit.This will help avoid hunger feeling.
7. Come to the body's body experience.In the days of increased physical and mental activity consume carbohydrates, fats and proteins in sufficient quantities.Do not lead the body to fatigue.
8. Choose enough time to eat.Change the use of food in liturgy.Cheese food thoroughly.Don't hurry or eat on the go.During the meal, refuse to take fluid.Remove thirst either in advance or after eating.

Slimming products: What can be eaten to lose 10 kg?

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

• Minimize the use of wheat..
• Give the choice of fresh raw products.Refuse to cook fried food.Prepare steam, cook and bake.
• When consuming alcohol, keep the calorie content.Do not jam alcohol with a large number of products.
• Limit the use of salt and spice.Salt stimulates the stagnation of fluid in the body.The spices stimulate appetite and give the dishes further taste.

Enrich the diet with high content of vitamins and amino acids.

We underline a series of mandatory products you can lose 10 kg in 7 days:

1. Meat.
   
   Give the choice of low fat meat varieties.Chicken, turkey, veal is perfect.Using meat products you get protein that helps 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 lightness after eating.The fish contains a large number of trace elements and proteins, rich in vitamins A and D..It contains useful fat.All side dishes add perfectly.
   
   
3. Small -Calorie products.
   
   A significant part of your menu should be fresh vegetables and fruits.They will deal with hunger feeling and give the body the essential vitamins.With various vegetables and fruits, you can create a number of salads.
   
   

4. Calcium products.
   
   Your diet should have fermented dairy products.They standardize the digestive process, control the intestine.Are the main source of calcium and phosphorus.Milk is ideal for producing a variety of protein cocktails.
   
   
5. Croats and Belgians.
   
   Because of the high level of carbohydrates, the side dishes from the group with hunger are dealt with.Take complex carbohydrates for breakfast and you will get the supply of energy all day.
   
   Bellows are rich in vegetable protein.They are small products, but provide the body with vitamins and minerals.Beans completely remove cholesterol and standardize blood sugar.A large selection of cereals and legumes will diversify the menu.
   
   
6. Tea, juices, fruit drinks.
   
   Promote the body's disposal from excess fluid.Your diet should have green tea, lemon juice, berry growth.

Products you need to avoid when you lose about 10 kg per week: List

For the best results, it is necessary to abandon the number of products:

1. Pasta and pastry.
   
   Such products have a high starch content, which contributes to the preservation of liquids in the body.Candy products are very high -calorie and cause considerable damage.
   
   
2. Half -finished products and sausages.
   
   The combination of sausages is greater than the norm of protein and starch, allowed when you lose weight.In the case of not in accordance with cooking technology, the body is harmful.Semi -finished products lose its benefits under the influence of frosts.Can contain low ingredients.They go bad with hunger feeling.
   
   
3. Snecial products.
   
   Regular use of tiles, biscuits and various snacks lead to health problems. Such products have high content of salt and flavoring.
   
   
4. Frying dishes.
   
   Products manufactured under the influence of high temperature lose large amounts of useful properties.Fried food contains high levels of cholesterol and is badly absorbed by the body.Instead of vegetable oil and margarine, give the choice of olive and creamy oil.
   
   
5. Sweets.
   
   You can't use sweets at night as it takes a lot of time to digest them.It is necessary to give natural sweets choices - honey, dried fruits, jam, marmalade.It is allowed to use a small amount of black chocolate.
   
   

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

How to calculate the body's daily need for calories?

Insufficient number of calories used per day leads to the failure of the body's metabolism.Improvements begin to add by reducing muscle mass.In order for weight loss to be painless for your health,It is necessary to calculate and follow the daily calorie norm.

You can use various types of formulas.All of them are attached to your unique clues - growth, weight and age.Also, the calculation of calories should take into account your gym at different times.The minimum norm per day with a sedentary lifestyle 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 most accurate recipe for calculating daily calorie norm: Formula mifflin-san geor  10*Weight+6.25*Height-5*Age

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

When you add active activities to your plan, it is necessary to multiply the result by a coefficient from 1.3 to 1.7, depending on the strength of the load.

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

By assembling the menu for a week, you will have the opportunity to buy the necessary products in advance.

When selected products, it is necessary to follow the basic principles of nutrition:

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

The high -grain cell should be the food consumed at lunch.Mandatory dinner at least 3 hours before bedtime.The gap between meals should be the same, no more than 4 hours.By strengthening your diet with physical exercises, you will quickly achieve the best results.

Physiological, women are stopped at the faster formation of the fat layer.Therefore, the number of fats they consume should be lower than men.In the male diet, you can contain a moderate amount of sweet and quickly absorbed carbohydrates, for women it is better to exclude such products.Between meals we don't forget to take water.

Trips for men and women:

• Fish and meat - female part 100 g, male part 150 g
• Greener - female part 150 g, male component 200 g
• Salad - for men and for women - 150 g
• Dairy products-women 200 g, male component 200-300 g
• The volume of fluid as well as water - for men and for women - 200 ml

The table shows one of the many optionsThe menu for men and for women to lose 10 kg per week.Depending on your wishes, you have the right to adapt it and follow the main advice.

The day of the week	Menu for men
Monday	Omelette, grain bread, black tea Low fat cottage cheese Steam beef, vegetable, fruit drink Fruit various Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Roll Baked turkey, boiled beets + nuts, chicken broth, dried fruit mold Grape Steam fish disc, vegetable pot, kefir
Wednesday	Omlet with mushrooms, breads, gel Drink yogurt Stewed veal, vegetable hodgepodge, herbal tea Citrus selection Stewed cabbage, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled eggs, black tea Milk cocktail with berries Boiled chicken breast, cabbage soup, gel Cookless +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 Stewed liver, steamed vegetables, milk
Saturday	Rice -gray with milk, pear, tea with honey Yogurt Caesar salad, vegetable pot, boiled beef, dried fruit tournament Baked apples, nuts Baked fish with cheese, steamed vegetables, kefir
Resurrection	Grain grass, milk Cheese with dried apricots Pea soup, chicken meat, tomato juice Fruit various Veal steak, vegetable salad, milk

Menu a week for weight loss about 10 kg for women

The day of the week	Menu for women
Monday	Flour porridge, butter, kefir Casserole + dried apricots Buck flour porridge, salad cucumbers + tomatoes, fruit drink Boiled eggs, cereals Steam fish, baked vegetables, black tea
Tuesday	Oatmeal, drink yogurt, fruit juice Milk cocktail with bananas Rice ocean, boiled chicken breast, fresh cabbage, gel Omlet, tomato Steam beef, vegetable stick, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea To drink yogurt; Buckwheat porridge, baked turkey, cucumber, gel Milk, peanuts Canned seawater, stewed cabbage, black tea
Thursday	Buck flour porridge, black bread + butter, tea with honey Fruit various Rice grass, boiled chicken with vegetables, fresh cabbage salad, gel Milk, apple Omlet, Tomato, Compote
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, steamed fish cutting, beetroot salad, dried fruit competition Milk, banana Stewed liver, steamed vegetables, herbal tea
Saturday	Buckwheat oatmeal, butter, green tea Yogurt, kuraga Rice coating, baked turkey with cheese, salad leaves, berry powder Pear, nuts Steam fish, maize, tea
Resurrection	Oatmeal, cottage cheese, jelly Milk cocktail with bananas Rice with beef and vegetables, green tea Omlet, tomato Baked turkey, Beijing cabbage salad, compote