Quick 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 complete human life.A properly composed diet gives the body of the necessary energies and prevents various diseases.Choosing harmless products for a daily menu, you give yourself a healthy lifestyle.By complying with certain rules in nutrition, you form a useful habit.Make a little effort and you get a slim body and long life in return.

Proper nutrition is an excellent assistant in the fight against excess kg.For weight loss, it is not necessary to comply with exhausting diets and reduce the number of meals.Do not become a supporter of lean diets.Observe a healthy diet and enjoy the process of losing weight.

The principles of nutrition for weight loss on a quick diet: How to lose 10 kg a week?

To lose weight, buying the right quality products is not enough.It is necessary to competently compose a menu for each day.But first, you must comply with the rules for eating food.By meeting simple requirements, you will quickly achieve the desired results.

On the way to weight loss of up to 10 kg per week, you must comply with the following principles:

1. Check the calories used.The basis of the diet must be plant 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 sight of the composition of the drinks used.Balance the relationship between products.The body must receive a rational amount of proteins, fat and carbohydrates.
2. Avoid long breaks between meals.The amount of meal during the day should be at least five times.To tackle the feeling of hunger, arrange additional snacks.The most important thing is to eat in small portions.It is advisable to eat at the same time, it will help develop a habit.
3. Don't eat food from fast food.Clear food has a high calorie content.Contains preservatives, dyes, flavors.For such a meal, you get the daily caloric rate with a minimum content of beneficial substances.
4. Prepare a nutritious timely breakfast.Don't hurry to eat breakfast in the early times.Check the feeling of hunger after a night's rest.Don't be seduced for fatty food for breakfast.Prepare a solid and balanced dish that gives you energy all day.
5. Drink water and healthy tea.Don't forget to drink plain water during the day.With its help, metabolism occurs faster.Use different herbal teas.They will help tackle the undue feeling of hunger.Using fluid, toxins are excreted from the body.
6. Arrange snacks.Between the most important meals, use fruits, vegetables, juices, dried fruits.This will help avoid a feeling of hunger.
7. Comes to the body physical activity.In the days of increased physical and mental activity consumes carbohydrates, fat and proteins in sufficient amounts.Do not before the body for exhaustion.
8. Choose enough time to eat.Make the use of food a ritual.Chewing food thoroughly.Don't hurry or dine on the go.During the meal refusing to take fluid.Remove your thirst either in advance or after eating.

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

When choosing products that you can lose as much as 10 kg a week, take into account the following factors:

• Minimize the use of flour products.
• Give preference for fresh ingredients.Refusing to cook fried food.Prepare steam, boil and bake.
• When eating alcohol, store the calorie content.Jam not alcohol with a large number of products.
• Limit the use of salt and spices.Salt stimulates stagnation of fluid in the body.The spices stimulate appetite and give the dishes further flavor.

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

We highlight a number of mandatory products that you can lose 10 kg in 7 days:

1. Meat.
   
   Preference with meat varieties with low fat fat.Chicken, turkey, veal is perfect.By using meat products you get a protein that helps speed up metabolic processes.The meat is an indispensable assistant in preparing the first dishes.
   
   
2. Fish.
   
   Fishing dishes are quickly absorbed by the body, leaving a feeling of ease after eating.The fish contains a large number of track elements and proteins, rich in vitamins A and D. It contains useful fats.Any side dish complements perfectly.
   
   
3. Products with low calorie.
   
   A significant part of your menu should be fresh vegetables and fruits.They will cope with a sense of hunger and give the body 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 milk products.They normalize the digestive process, regulate the intestines.Is the main source of calcium and phosphorus.Milk is ideal for making a variety of proteinoctails.
   
   
5. Croats and legumes.
   
   Due to the high content of carbohydrates, the side handles the dishes of the crack 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 while giving the body vitamins and minerals.Beans perfectly remove cholesterol and normalize blood sugar.A large range of grain and legumes diversify your menu.
   
   
6. Tea, juice, fruit drinks.
   
   Contribute to the disposal of the body from excess fluid.Your diet should have green tea, citrus juices, berry fruit drinks.

Products from which you have to relinquish when you lose weight by 10 kg per week: List

To achieve the best result it is necessary to give up a number of products:

1. Pasta and cakes.
   
   Such products have a high starch content which contributes to the maintenance of fluid in the body.Confectionery products are very high calorie and cause significant damage to the figure.
   
   
2. Semi -finized products and sausages.
   
   The composition of sausages exceeds the norm of protein and starch, permitted when losing weight.In case of non -compliance with cooking technology, the body is harmful.Semi -finized products lose their advantages under the influence of frost.May contain low quality ingredients.They do badly with a feeling of hunger.
   
   
3. Snecial products.
   
   Regular use of chips, biscuits and various snacks leads to health problems. Such products have a high content of salt and flavor enhancers.
   
   
4. Frying dishes.
   
   Products manufactured under the influence of high temperature lose a large amount of useful properties.Fried food contains a large amount of cholesterol and is absorbed poorly by the body.Instead of vegetable oil and margarine, prefer olives and creamy oil.
   
   
5. Candy.
   
   You can't use candy in the evening as it takes a lot of time to digest them.It is necessary to prefer natural sweets - honey, dried fruits, jam, jam.It is 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 doubles.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 vinegar.

How is the body's daily need for calories calculated?

An inadequate number of calories used perDay, leads to a malfunction of the body's metabolic processes.Energy filling begins to be refilled 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 caloric worm.

You can use different types of formulas.All of them are linked to your individual indicators - growth, weight and age.The calculation of calories must also take into account your physical activity for different periods.The minimum norm perDay with a sedentary lifestyle is 1,500 -2000 kcal.For active everyday life it is necessary to increase the norm - add from 200 to 500 kcal.

IMPORTANT: The most common and accurate formula for calculating the daily caloric worm: The formula for Miffin-San Geor  10*Weight+6.25*Height-5*Age

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

When you add an active activity day 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 by 10 kg for men

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

When choosing products, it is necessary to comply with the basic principles of nutrition:

• 1 breakfast - complex carbohydrates
• 2 Breakfast - Dairy Products+Fruit+Vegetables
• Lunch - complex carbohydrates, proteins, vegetables
• Afternoon snack - dairy products+fruit+vegetables
• Noon - protein, vegetables

The most high calorie should be the food consumed at lunchtime.Mandatory dinner at least 3 hours before bedtime.Intervals between meals should be the same, not more than 4 hours.Reinforcement of the diet with physical exercises you will quickly achieve the best result.

Physiologically, women are prone to faster formation of the fat layer.Therefore, the number of fat they eat should be lower than for men.In the male diet you can include a moderate amount of sweet and quickly absorbed carbohydrates, for women it is better to exclude such products.Between the meals we do not forget to take water.

Portations 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 Women's Part 200 G, Male Part 200-300 G
• The amount of liquid in addition to water - for men and women - 200 ml

The table presents one of the many optionsMenu for men and for women to lose 10 kg a week.Depending on your preferences, you have the right to adjust it and comply with the most important recommendations.

Weekday	Menu for men
Monday	Omelet, grain bread, black tea Low -fatthyte cheese Steam meat, vegetable broth, fruit drink Fruit miscellaneous Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Kefir Baked turkey, cooked beets + nuts, chickenbuljong, dried fruit compoth Grape Steam fishing chops, vegetable stew, kefir
Wednesday	Omlet with mushrooms, broke croutons, jelly Drinking yogurt Stilled veal, vegetable hodge podge, herbal teas Citrus range Stilled cabbage, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled egg, black tea Dairy cocktail with berries Boiled chicken breast, cabbage soup, jelly Cottage Cheese +Raisins Baked beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread bread + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Stilled liver liver, steamed vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey Yogurt Caesar salad, vegetable stew, boiled beef, dried fruit compoth Baked apples, nuts Baked fish with cheese, steamed vegetables, kefir
Resurrection	Corn porridge, milk Cheesons with dried apricots Pea soup, chicken meatballs, tomato juice Fruit miscellaneous Veal steak, vegetable salad, milk

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

Weekday	Menu for women
Monday	Wheat porridge, butter, kefir Curd casserole + dried apricots Buckwheat porridge, salad cucumbers + tomatoes, fruit drink Boiled eggs, corn Steamfish, baked vegetables, black tea
Tuesday	Oatmeal, drink yogurt, fruit juice Dairy cocktail with banana Rice porridge, cooked chicken breast, fresh cabbage, jelly Omlet, tomato Steam meat, vegetable stew, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drinking yogurt, prunes Buckwheat porridge, baked turkey, cucumber, jelly Milk, peanuts Hermetic seafish, stowed cabbage, black tea
Thursday	Buckwheat porridge, black bread + butter, tea with honey Fruit miscellaneous Rose porridge, cooked chicken with vegetables, fresh cabbage salad, jelly Milk, apple Omlet, Tomato, Compot
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, steamed fishing chops, beetroot salad, dried fruit compoth Milk, banana Stilled liver liver, steamed vegetables, herbal teas
Saturday	Buckwheat porridge, butter, green tea Yogurt, Kuraga Rice porridge, baked turkey with cheese, salad leaves, berry compartment Pear, nuts Steamfish, corn, tea
Resurrection	Oats porridge, cottage cheese, jelly Dairy cocktail with banana Rice with beef and vegetables, green tea Omlet, tomato Baked turkey, Peking cabbage salad, compott