You can lose weight without harming your health. But this should be done correctly. If you want to quickly lose 10 kilograms in one month, then you need to know that it is not safe to lose two and a half kilos in 7 days. Doctors believe that excessively spectacular diets are stressful for the body.
Please note that the norm is considered to be weight loss not exceeding 700 grams per week. At the same time, you can not exhaust yourself with hunger strikes, but simply follow the recommendations and eat right. This type of food will not harm you, even if it lasts longer. The faster we lose weight, the harder it tries to go back. Nutritionists call it the "boomerang effect".
How to lose weight by 10 kg per month and not harm your health?
With dietary restrictions, the body activates protection by storing fat reserves in the depot. And if you don't fast, the fat comes back doubly. Fat people are easier to lose the first ten kilograms. True, each subsequent step have to win back with great effort.
Nutritional advice
If you ask the experts how to lose 10 kg in a month without harm to health, they will most likely advise you to eat separately. This means that proteins, carbohydrates and fats have to enter the body at different times. In other words, the fewer pickles you have on your plate, the simpler the food and the greater the benefits. But we mustn't forget about sport either. Lying on the sofa, you can not get rid of the weight.
Limitations of fast diets
The types of calorie restriction recommended by nutritionists are called express diets. They ban some types of food for a short time. They will not cause serious harm to the body. The most famous types of them:
acting
This moderate fasting promises weight loss of up to four kilograms in 4 days.
The first day
They eat boiled rice and drink tomato juice. You can replace the drink with green tea (about two liters). Eat in moderation to avoid feeling hungry. Salt is limited.
Second day
Only low-fat cottage cheese with kefir is allowed. The amount of food should be within the normal range.
The third day
Boiled chicken breast. It can be substituted for lean turkey. Only drink green tea. Sugar is excluded.
Fourth day
We perform blood purification. During the day, you should drink a bottle of dry red wine (not port) in small portions. Eat slices of unsalted cheese.
Single product diets
The duration of these diets is short (about a week). The most famous are kefir, Japanese, protein or buckwheat.
Kefir
It is considered strict but effective. The promised effect is up to one kilogram of weight lost per day. Kefir is good for the stomach and intestines. It cleanses the body of toxins well. But it can only be used after consulting a doctor. This type of fasting has been used by many pop stars. Its main principles are as follows: 1. 5 liters of sugar-free kefir should be drunk throughout the day in small portions. This is a clean diet that lasts three days. But, if you don't like this method, eat up to one kilogram of fruit a day. But, in this case, kefir fasting should be extended to a week.
Japanese
It allows you to lose up to eight kilograms in a couple of weeks. There are several options. The first consists of protein foods and vegetables. There is a restriction on carbohydrates in it. The second option includes rice, vegetables, fruit, fish, beans, green tea, and milk.
Protein
It can last up to two weeks. As the name suggests, it contains only protein products. Lean cooked meat: beef, veal, chicken breast, cottage cheese and eggs. This type of food is suitable for young people who are actively involved in sports. It is used no more than once a year, because it has contraindications. Better to consult a doctor.
days of fasting
This type of fasting is characterized by taking only one product during the day. Buckwheat especially helps to lose weight. In two weeks you can lose 10 to 15 kilograms or more. It is not difficult to prepare it. In the evening, you need to take 500 grams of good buckwheat, rinse it and pour 1. 5 liters of boiling water. Then wrap the saucepan with a warm blanket and leave until the morning. It will be ready the next day. Drain the excess water.
The resulting porridge is divided into four doses. Also, you can drink a liter of low-fat kefir a day and eat vegetables (cucumbers, tomatoes, celery) or sour fruit.
The diets described limit the intake of carbohydrates and force the body to consume the energy reserves of our fat deposits.
From this we can conclude that with a combination of diets it is possible to lose 10 kilos in one month. As long as you do it carefully and without excessive enthusiasm. Of course, the recipes provided will work differently for each person. This is due to the individual abilities of the body, the desire to play sports and the correct diet.
Side effects
The desire to lose weight quickly can lead to fatigue, headaches and general weakness. Don't set out to lose weight by a specific date. It's best to do this slowly but safely, with the guarantee that the 10 pounds discarded will never come back. The main thing is to set a goal and correctly organize your diet. Before starting fasting, consult a dietician and study the information you can find on the site.
On the motivation
Slow but safe weight loss is not only a restructuring of the body, but also a painstaking work on oneself. If you have the strength to face your laziness, then you can be proud of the results. To motivate yourself, you sometimes take pictures without clothes. This is to better evaluate the results. Do this at the beginning and end of the month.
Such images will delight you and encourage you to further strive for a beautiful body. If you do not have the desire to engage in exhausting crosses and fitness, then they can be replaced by brisk walking, light jogging and breathing exercises.
If you have the willpower and the desire to become the owner of a great body, you will find a few hours and gradually you will get rid of excess fat.