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

A healthy balanced diet is the basis for a fulfilling human life.A properly constructed diet provides the body of the necessary energies and prevents various diseases.Choosing harmless products for a daily menu, you are providing a healthy lifestyle.By adhering to certain rules in nutrition, you form a useful habit.Make a little effort and you will get a slender body and longevity in return.

Proper nutrition is an excellent assistant in the fight against extra pounds.For weight loss, you do not need to stick to the exhausting diets and reduce the number of meals.Do not become a fan of scarce diets.Stick to a healthy diet and enjoy the weight loss process.

The principles of diet for weight loss on fast diet: How to lose 10 kg per week?

To lose weight, it is not enough to buy the right quality products.You need to competently compile a menu for each day.But first, you have to adhere to the rules for eating food.By fulfilling simple requirements, you will quickly achieve the desired results.

On the way to lose weight up to 10 kg per week, stick to the following principles:

1. Control the calories usedSThe basis of the diet should be plant foods.It has a low calorie content and is rich in fiber.Vegetable foods include vegetables, salads, fruits, whole grains, nuts, seeds.To lose weight, gradually reduce the number of calories used.Do not lose sight of the composition of the drinks used.Balance the product ratio.The body should receive a rational amount of protein, fats and carbohydrates.
2. Avoid long interruptions between meals.The amount of meals a day should be at least five times.To deal with the feeling of hunger, organize additional snacks.The main thing is to eat in small portions.It is advisable to eat at the same time, this will help to develop a habit.
3. Do not eat food from fast food.The finished food is high in calories.Contains preservatives, dyes, scents.For such a meal, you get the daily calorie rate with a minimal content of nutrients.
4. Prepare a nutritious timely breakfast.Do not rush to have breakfast in the early times.Control the feeling of hunger after a night break.Do not be seduced for fatty food for breakfast.Prepare a cordial and balanced dish that will give you energy throughout the day.
5. Drink water and healthy teas.Be sure to drink plain water during the day.With its help, metabolism is faster.Use different herbal teas.They will help deal with the untimely feeling of hunger.With the help of fluid, toxins from the body are released.
6. Arrange snacks.Use fruits, vegetables, juices, dried fruits between the main dishes.This will help to avoid hunger.
7. Participants in body 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.Turn the use of food into a ritual.Chew the food well.Do not rush or eat on the move.During your meal, refuse to take fluid.Remove your thirst in pre -or after meals.

Weight Loss Products: What can you eat to lose 10 kg?

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

• Minimize the use of flour productsS
• Give preference to fresh raw products.Refuse to cook fried food.Prepare steam, cook and bake.
• When consuming alcohol, maintain the calorie content.Do not configure alcohol with a large number of products.
• Limit the use of salt and spices.Salt stimulates the stagnation of fluid in the body.Spices stimulate appetite, giving the dishes an extra taste.

Enrich your diet high in vitamins and amino acids.

We point out a series of compulsory products that you can lose 10 kg in 7 days:

1. Meat.
   
   Preference for low fat varieties.Chicken, turkey, veal are perfect.Using meat products, you get a protein that helps to accelerate metabolic processes.Meat is an indispensable assistant in the preparation of the first dishes.
   
   
2. Fish.
   
   Fish dishes are quickly absorbed by the body, leaving a sense of ease after eating.Fish contains a large number of trace elements and proteins rich in vitamins A and D. Contains healthy fats.Each garnish perfectly complements.
   
   
3. Low -calorie products.
   
   A significant portion of your menu should be fresh vegetables and fruits.They will deal with the feeling of hunger and provide the body with the necessary vitamins.With a variety of vegetables and fruits, you can prepare a large number of salads.
   
   

4. Calcium products.
   
   Your diet should have fermented dairy products.They normalize the digestion process, regulate the intestine.Are the main source of calcium and phosphorus.Milk is ideal for the preparation of various protein cocktails.
   
   
5. Croats and legumes.
   
   Due to the large content of carbohydrates, the croup garnishes deal with the feeling of hunger.Take complex carbohydrates for breakfast and you will get energy delivery throughout the day.
   
   Legumes are rich in vegetable protein.They are low -calorie products, while providing the body with vitamins and minerals.Bean perfectly remove cholesterol and normalize blood sugar.A large assortment of cereals and legumes will diversify your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Contribute to the disposal of the body from excess fluid.Your diet should have green teas, citrus juices, fruit drinks with berries.

Products to refrain from when you lose 10 kg per week: List

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

1. Pasta and sweets.
   
   Such products have a high content of starch, which contributes to the retention of fluid in the body.Confecional products are very high calorie and cause significant harm to the figure.
   
   
2. Semi -closed products and sausages.
   
   The composition of sausages exceeds the norm of the protein and starch that are permissible for weight loss.In the event of a mismatch with cooking technology, the body is harmful.Semi -closed products lose their benefits under the influence of freezing.May contain low quality ingredients.They do poorly with a feeling of hunger.
   
   
3. Snow products.
   
   Regular use of chips, cookies and different snacks leads to health problems. Such products have a high content of salt and aroma amplifiers.
   
   
4. Fried dishes.
   
   Products prepared under the influence of high temperature lose a lot of beneficial properties.Fried food contains a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, give preference to olive and cream oil.
   
   
5. Sweets.
   
   You can't use sweets in the evening as it takes a long time to absorb them.It is necessary to give preference to natural sweets - honey, dried fruits, sweet, marmalade.It is allowed to use a small amount of black chocolate.
   
   

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

How to calculate the daily need for calorie body?

Insufficient calories used per day leads to a malfunction of the body's metabolic processes.Filling the energy begins to fill in by reducing muscle mass.In order for weight loss to be painless for your health,It is necessary to calculate and adhere to the daily calorie standards.

You can use different types of formulas.They are all attached to your individual indicators - growth, weight and age.Also, calorie calculation should take into account your physical activity at different times.The minimum rate per day with a sedentary lifestyle is 1500 -2000 kcal.For active daily routine it is necessary to increase the norm - add from 200 to 500 kcal.

Important: The most common and accurate formula for calculating the daily calorie rate: Miflin-san Geor's formula  10*Weight+6.25*Height-5*Age

In the absence of physical activity, the result is required for multiplication by 1.2

When adding a day of active activity to your schedule, it is necessary to multiply the result by a factor of 1.3 to 1.7, depending on the intensity of the load.

Menu for Weight Loss Week with 10 kg for men

By compiling the menu for a week, you will be able to purchase the necessary products in advance.

When choosing products, you need to adhere to the basic principles of nutrition:

• 1 breakfast - complex carbohydrates
• 2 Breakfast - Dairy Products+Fruits+Vegetables
• Lunch - complex carbohydrates, proteins, vegetables
• Afternoon Breakfast - Dairy Products+Fruits+Vegetables
• Dinner - protein, vegetables

The highest -core should be the food consumed during lunch.Mandatory dinner at least 3 hours before bedtime.The intervals between meals should be the same, no more than 4 hours.By strengthening the diet with exercise, you will quickly achieve the best result.

Physiologically, women tend to form the fat layer faster.Therefore, the number of fats they consume should be less than that of men.In the men's diet you can include a moderate amount of sweet and fast -absorbed carbohydrates, for women it is better to exclude such products.Between meals, we do not forget to take water.

Men and Women's Transfers:

• Fish and Meat - A Women's Service 100 G, Men's Service 150 G
• More green - female serving 150 g, male portion 200 g
• Salad - for men and for women - 150 g
• Persa of Women's Dairy Products 200 g, Men's Service 200-300 g
• The volume of liquid in addition to water - for men and for women - 200 ml

The table presents one of the many optionsThe menu for men and women to lose 10 kg per week.Depending on your preferences, you have the right to adjust it by sticking to the basic recommendations.

Day of the week	Men's menu
Monday	Omelette, cereal bread, black tea Low -fat cheese Steam beef, vegetable broth, fruit drink The fruit assorted Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Kefir Baked turkey, boiled beet + nuts, chicken broth, dried fruit compote Grape Steam fish cutlets, vegetable gouvech, kefir
Wednesday	Omelet with mushrooms, bread croutons, jelly Yogurt Stewed veal, vegetable hill, herbal tea Citrus assortment Stewed cabbage, mashed potatoes, kefir
Thursday	Buckwheat, boiled egg, black tea Milk cocktail Boiled chicken breasts, cabbage soup, jelly Cottage cheese +raisins Roasted beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread with bread + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Stewed liver, liver liver, stewed vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey Yogurt Caesar salad, vegetable stew, boiled beef, compote of dried fruits Roasted apples, nuts Baked fish with cheese, stewed vegetables, yogurt
Resurrection	Corn porridge, milk Puddles with dried apricots Grabs soup, chicken meatballs, tomato juice The fruit assorted Veal steak, vegetable salad, milk

Menu for Weight Loss Week with 10 kg for women

Day of the week	Women's menu
Monday	Wheat porridge, butter, yogurt Cottage cheese casserole + dried apricots Buckwheat porridge, salad cucumbers + tomatoes, fruit drink Boiled egg, corn Steam fish, roasted vegetables, black tea
Tuesday	Oatmeal, drinking yogurt, fruit juice Banana milk cocktail Rice porridge, cooked chicken breasts, fresh cabbage, jelly Omelette, tomato Steam beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drinking yogurt, plums Buckwheat, roasted turkey, cucumber, jelly Milk, peanuts Canned sea fish, stewed cabbage, black tea
Thursday	Buckwheat, black bread + butter, tea with honey The fruit assorted Rice porridge, boiled chicken with vegetables, salad of fresh cabbage, jelly Milk, apple Omelette, tomato, compote
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, cutlets with steamed fish, beet salad, dried fruit compote Milk, banana Stewed liver, liver liver, stewed vegetables, herbal tea
Saturday	Drop with buckwheat, butter, green tea Yogurt, curaga Rice porridge, roasted turkey with cheese, salad leaves, berry compote Pear, nuts Steam fish, corn, tea
Resurrection	Oatmeal, cottage cheese, jelly Banana milk cocktail Rice with beef and vegetables, green tea Omelette, tomato Baked turkey, Beijing cabbage salad, compote