Quick Weight Loss Diet 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 related.A properly compound diet provides the body of the necessary energies and prevents various diseases.By choosing harmless products for a daily menu, you provide yourself with a healthy lifestyle.By adhering to certain rules in food, you form a useful habit.Make a little effort, and you will get a thin body and longevity in return.

Proper nutrition is a great assistant in the fight against excess pounds.For weight loss, it is not necessary to adhere to exhaust diets and reduce the number of meals.Do not become a supporter of few diets.Make a healthy diet and enjoy the process of losing weight.

Nutrition principles for losing weight in a fast diet: How to lose weight by 10 kg per week?

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

On the way of losing weight up to 10 kg per week, respect the following principles:

1. Check the calories used.The basis of the diet should be herbal foods.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 number of calories used.Do not lose the attention of the composition of the used drinks.Balance the product ratio.The body should receive a rational amount of protein, 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, adjust extra foods.The main thing is to eat in small parts.It is advisable to eat at the same time, will help develop a habit.
3. Do not eat food from fast food.Ready food has a high calorie content.Contains preservatives, colors, taste.For such a meal, you get the daily calorie rate with a minimal content of useful substances.
4. Prepare a nutrient breakfast on time.Do not rush to eat breakfast in early times.Check the feeling of hunger after a night break.Don't be lured for fatty food for breakfast.Prepare a hearty and balanced dish that will give you energy for the whole day.
5. Drink healthy water and teas.Remember to drink ordinary water during the day.With its help, metabolism occurs faster.Use different herbal teas.They will help to cope with the premature feeling of hunger.With the help of fluid, toxins from the body are excreted.
6. Organize snacks.Among the main meals, use fruits, vegetables, juices, dried fruits.This will help to avoid a feeling of hunger.
7. Come to the physical body of the body.In the days of increased physical and mental activity, consume carbohydrates, fats and protein in sufficient quantities.Do not bring the body to exhaustion.
8. Choose enough time to eat.Turn the use of food into a ritual.Chew the food completely.Do not rush or eat in motion.During the meal, refuse to get juice.Remove your thirst either in advance or after you have eaten.

Dilution Products: CAN WHAT CAN YOU EAT to lose 10 kg?

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

• Minimize the use of flour products.
• Prioritize fresh raw products.Refuse to cook fried food.Prepare steam, cook and bake.
• When consuming alcohol, keep it in calorie content.Do not block alcohol with a large number of products.
• Limit the use of salt and spices.Salt stimulates the fluid stagnation in the body.Seasons stimulate appetite, giving the dishes extra taste.

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

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

1. meat
   
   Prioritize the varieties of retail meat.Chicken, turkey, beef are perfect.Using meat products, you get a protein that helps to accelerate metabolic processes.Meat is an indispensable assistant in preparing the first dishes.
   
   
2. FISH
   
   Fish vessels are quickly absorbed by the body, leaving a feeling of softness after eating.Fish contains a large number of trace elements and proteins, rich in vitamins A and D. It contains useful fats.Anydo side dish fills perfectly.
   
   
3. Low calorie products.
   
   An important part of your menu should be fresh vegetables and fruits.They will withstand a 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 digestive process, regulate the intestines.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 high carbohydrate content, the side dishes from the krup face a feeling of hunger.Take complex carbohydrates for breakfast and you will get a power supply for the whole day.
   
   Bikes are rich in vegetable protein.They are low -calorie products, while providing the body with vitamins and minerals.Beans perfectly remove cholesterol and normalize blood sugar.A large variety of cereals and legumes will diversify your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Contribute to the excess fluid's disposal of the body.Your diet should have green teas, citrus juices, berry fruit drinks.

Products from which you should refrain from losing weight by 10 kg per week: List

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

1. Pasta and pastries.
   
   Such products have a high starch content, which contributes to fluid retention in the body.Cake products are very high in calories and cause significant damage to the figure.
   
   
2. Semi -finished products and sausages.
   
   The composition of the sausage exceeds the protein and starch rate, permissible when you lose weight.In case of mismatch with cooking technology, the body is harmful.Semi -finished products lose their benefits under the influence of frosts.May contain low quality ingredients.They do bad with a feeling of hunger.
   
   
3. Snestic products.
   
   Regular use of chips, crackers and various foods 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 large amount of beneficial properties.The fried food contains a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, prioritize olive oil and cream.
   
   
5. Sweets.
   
   You cannot use evening sweets, as it takes a lot of time to digest them.It is necessary to prioritize natural cakes - honey, dried fruits, marmalade, marmalade.Allowed to use a small amount of black chocolate.
   
   

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

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

An insufficient number of calories used per day leads to a malfunction of the body's metabolic processes.Energy recharge begins to recharge 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 rate.

You can use different types of formulas.All of them are 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 1,500 -2000 kcal.For active daily life, it is necessary to increase the rate - add from 200 to 500 kcal.

Important: The most common and accurate formula for calculating daily calorie rate: Mifflin-San Geor formula  10*Weight+6.25*height-5*age

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

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

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

By compiling the menu for 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 nutrition:

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

The highest calorie should be the food consumed during lunch.Mandatory dinner at least 3 hours before bedtime.Intervals between meals should be the same, no more than 4 hours.Reinforcing diet with physical exercise will quickly achieve the best result.

Physiologically, women are prone to faster formation of the fat layer.Therefore, the number of fats they consume should be lower than that of men.In the male diet, you can include a moderate amount of sweet and dipped carbohydrates, it is best to exclude such products for women.Among the meals, we do not forget to get water.

Portions for men and women:

• Fish and meat - female part 100 g, male part 150 g
• GREENER - Women's part 150 g, male part 200 g
• Salad - for men and for women - 150 g
• Dairy products 200 g of women, male part 200-300 g
• Volume of juice in addition to water - for men and for women - 200 ml

The table presents one of the many optionsMenu for men and women to lose 10 kg per week.Depending on your preferences, you have the right to adjust it, adhering to the main recommendations.

Day of the week	Menu for men
Monday	Omelets, grain bread, black tea Cheer Steam beef, vegetable soup, fruit drinks Different fruit Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Kefir Roasted Turkey, boiled beets + nuts, chicken soup, dried fruit compost Grape Steam fish cut, vegetable casserole, kefir
Wednesday	Omelets with mushrooms, bread croutons, jelly Drinking yogurt Boiled veal, hodgepodge with vegetables, herbal tea Citrus -assortment Boiled cabbage, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled egg, black tea Milk cocktail with berries Boiled chicken breast, cabbage soup, jelly Cheese curd +raisins Baked beef with vegetables and cheese, salad with fresh cabbage, green tea
Friday	Eggs with vegetables, toast bread + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Boiled liver of liver, steam vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey yogurt Caesar salad, vegetable stew, boiled beef, dried fruit compote Baked apples, nuts Roasted fish with cheese, steamed vegetables, kefir
revival	Milk porridge Cheesons with dried apricots Pea soup, chicken, tomato juice Different fruit Beef steak, vegetable salad, milk

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

Day of the week	Menu for women
Monday	Wheat porridge, butter, kefir Casserole casserole + dried apricots Buckwheat porridge, salad cucumbers + tomatoes, fruit drinks Boiled eggs, corn Steam fish, roasted vegetables, black tea
Tuesday	Oatmeal, drinking yogurt, fruit juice Milk cocktail Rice porridge, boiled chicken breast, fresh cabbage, jelly Omelets, tomatoes Steam beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drinking yogurt, prunes Buckwheat porridge, roasted turkey, cucumber, jelly Milk, peanuts Canned sea fish, boiled cabbage, black tea
Thursday	Buckwheat porridge, black bread + butter, honey Different fruit Rice porridge, boiled chicken with vegetables, fresh cabbage salad, jelly Milk Omelets, tomatoes, compote
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, steam fish cut, beet salad, dried fruit compote Milk Boiled liver of liver, steam vegetables, herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, Kuraga Rice porridge, roasted turkey with cheese, salad leaves, berry compost Pear, nuts Steam fish, corn, tea
revival	Oat porridge, curd, jelly Milk cocktail Beef rice and vegetables, green tea Omelets, tomatoes Baked Turkey, Peking cabbage salad, compote