An increase in body weight of 10 kg does not always refer to obesity. However, it has a significant negative impact on a woman's psychological state, as it usually "cuts" her figure.
Further changes in eating behavior contribute to continued weight gain and negative health effects. To achieve an improved figure and lose 10 "extra" kg, you can use special dietary recommendations.
Weight loss by 10 kg - optimal period
Targeted weight loss means a certain stress on the body that is accompanied by a decrease in the supply of nutrients and changes in metabolism (metabolism).
To reduce the negative impact on the human body, it is important to pay attention to some features regarding the optimal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of time from 7 to 10 days - in fact, such a rapid decrease in body weight is possible only with an almost complete interruption of the supply of nutrientsin the human body, which is fraught with severe metabolic disorders and subsequent consequences for good health.
- A sharp decrease in body weight is possible in obese people with swelling of soft tissues (subcutaneous tissue) - this happens due to the loss of fluid from swollen tissues, which also has no benefit for general health. Yes, you can do a few massage sessions and reduce the number of calories, this will immediately give quick results, but at the expense of reducing swelling.
- The optimal period to lose weight by 10 kg is considered to be a period of timeat least 1 month- over a certain period of time, with the proper implementation of dietary recommendations against the background of increased physical activity, the body gradually adapts to the new metabolic conditions. This does not have a negative effect on the human body. Most diets for gradual weight loss cause a gradual cleansing of toxic compounds, as well as a decrease in atherosclerotic plaques (cholesterol deposits) in arterial vessels, as a result of which a person's well-being improves significantly.
Proper weight loss of 10 kg is possible in a period of time of at least 1 month, which will not only improve your figure, but also your overall well-being.
It is very important to lose weight under the supervision of a doctor and pass all the necessary tests before changing your lifestyle.
Menu for a week for 1200 kcal
The daily energy value of food is 1200 kcal (kilocalories) makes it possible to achieve a negative energy balance (we spend more calories than we take in), for which light diets are used. This means that the amount of incoming energy is not sufficient for the normal flow of all vital processes in the body, which forces the body to use reserve reserves.
A negative energy balance leads to a gradual decrease in lipid (fat) reserves in subcutaneous fat and weight loss. The weight loss menu for 1 week with a calorie content of 1200 kcal is presented in the table:
| Meal time | Dish | Weight, volume in g or ml (calorie content in kcal). |
| BREAKFAST | Fresh apple-celery | 160 (42) |
| Boiled asparagus, egg white omelette | 160 (46) | |
| Radish and green onion salad with low-fat yogurt | 100 (35) | |
| Green tea | 200 (17) | |
| lunches | Baked apple | 1 piece (65) |
| Yogurt with added grains | 125 (93) | |
| dinner | Fish soup (low-fat fish) with added vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkey meatballs cooked in tomato sauce | 100 (182) | |
| Salad with cucumbers, tomatoes and herbs | 130 (25) | |
| Dried fruit compote | 200 (93) | |
| Afternoon snack | Fresh sliced cucumber | 110 (12) |
| Kefir | 200 (82) | |
| dinner | Boiled chicken breast | 100 (132) |
| Celery, pineapple and walnut salad with low-fat yogurt | 150 (202) | |
| Blueberry tea | 200 (17) | |
| BREAKFAST | Low-fat cottage cheese | 150 (83) |
| Salad with carrots, pumpkin with walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| lunches | kiwi | 2 pieces (72) |
| Green tea with jasmine | 200 (17) | |
| dinner | Cabbage soup with mushrooms and low-fat sour cream | 250 (68) |
| Boiled cod with onions and carrots | 100 (67) | |
| Cauliflower boiled with herbs | 150 (34) | |
| Currant compote | 200 (75) | |
| Afternoon snack | ORANGE | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| dinner | Turkey Stroganoff | 100 (172) |
| Sweet pepper, cucumber and herb salad with low-fat yogurt | 130 (43) | |
| Bergamot tea | 200 (19) | |
| BREAKFAST | Egg white casserole with herbs | 100 (63) |
| Sliced lettuce, cucumber, greens | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| lunches | Bananas | 1 piece (123) |
| Green tea | 200 (17) | |
| dinner | Barley soup with champignons | 250 (109) |
| Stewed beef with onions and olives | 100 (135) | |
| Boiled zucchini and greens | 150 (38) | |
| Compote with raisins | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| dinner | Boiled beef tongue | 75 (173) |
| Broccoli and steamed greens | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| BREAKFAST | Protein omelette with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Whole wheat toast | 30 (53) | |
| Coffee with milk | 200 (26) | |
| lunches | Pear | 1 piece (64) |
| bioyoghurt | 200 (81) | |
| dinner | Fish goulash soup | 250 (104) |
| Chicken schnitzel | 100 (132) | |
| Sauerkraut salad with onion and vegetable oil | 100 (69) | |
| Lemon juice | 200 (53) | |
| Afternoon snack | ORANGE | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| dinner | Cabbage rolls stuffed with ground beef, carrots and onions | 200 (237) |
| Bell pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| BREAKFAST | Herring lightly salted | 55 (76) |
| Boiled potatoes with green onions and fennel | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| lunches | Baked apple stuffed with cottage cheese | 1 piece (108) |
| Raspberry milk cocktail | 200 (73) | |
| dinner | Cabbage soup made from fresh cabbage and herbs | 250 (64) |
| Beef stew with bell pepper | 100 (118) | |
| Celery, cucumber and green onion salad with low-fat yogurt | 130 (36) | |
| Dried apricot compote | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| dinner | Casserole made from fish fillets | 200 (101) |
| Sliced cucumber and lettuce leaves | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| BREAKFAST | Omelet prepared with cottage cheese and cheese | 100 (155) |
| Salad with tomatoes and herbs | 150 (38) | |
| Coffee with milk | 200 (23) | |
| lunches | Apple | 1 piece (67) |
| Kefir with raspberries | 200 (82) | |
| dinner | Broccoli soup with herbs | 250 (67) |
| Boiled chicken breast | 100 (115) | |
| Boiled white cabbage with carrots | 150 (53) | |
| Currant compote | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| dinner | Cod and egg white casserole | 100 (76) |
| Salad with fennel, celery, arugula with lemon juice. | 150 (45) | |
| Rooibos tea | 200 (17) | |
| BREAKFAST | Boiled egg stuffed with green onions and herring | 1 piece (107) |
| Peas and green herbs | 100 (55) | |
| Black tea | 200 (17) | |
| lunches | Bananas | 1 piece (127) |
| Green tea with honey | 200 (47) | |
| dinner | Soup with canned fish, potatoes and herbs | 250 (112) |
| Boiled chicken breast | 100 (114) | |
| Boiled zucchini and greens | 150 (38) | |
| Apple compote | 200 (78) | |
| Afternoon snack | ORANGE | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| dinner | Roasted turkey breast with carrots, bell peppers and onions | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is approximate, it makes it possible to navigate the main dishes, their quantity and calorie content. When making recommendations for losing 10 kg, it is important to consider several characteristics:
- Almost all foods that have a low energy value are allowed. Preference is given to plant foods, lean meat (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is recommended that the food be steamed or boiled. Boiling and baking are allowed. It is not recommended to eat fried foods. Which have more calories.
- Fatty fried meat and easily digestible carbohydrates, which have a high energy value, are excluded.
- For better absorption of food, as well as to reduce the load on the digestive system, it is recommended to eat more often (at least 5 times a day). Portions should be kept small.
- The last dinner is allowed no later than 4 hours before bedtime.
- The body should receive a sufficient amount of fluids, which reduces the severity of hunger between meals.
The 7-day menu is used for healthy people with slight weight gain. It is believed that the daily calorie intake of 1200 kcal helps to lose weight without harming health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician can correct the diet. For faster weight loss on an individual basis, it is possible to reduce the energy value of the diet to less than 1200 kcal.
Types of diets
Reducing the caloric content of food, as well as a rapid restructuring of the metabolism aimed at "burning" fat, is possible when using several types of diets. Each diet is characterized by the predominance of certain foods in the diet:
Oatmeal diet - the main product is oats, it is characterized by low energy value and has a beneficial effect on the organs of the digestive system. To provide the body with enough vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet makes it possible to lose 10 kg within a short period of time (from 7 to 10 days).Cottage cheese diet - cottage cheese contains complete proteins and mineral salts. It has a beneficial effect on the liver, stomach and intestines. To provide the body with vitamins, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows you to achieve weight loss of up to 800 g per day.Cucumber diet - the recommendations are aimed at quickly reducing a person's weight by significantly limiting the energy value of the incoming food. At the same time, due to the properties of fresh cucumbers, it is possible to maintain the supply of vitamins and minerals in sufficient quantities. Typically, the cucumber diet is intended for a short period of time ("cucumber" fasting day, diet for 3 days, for a week including fruits and dairy products). Significant weight loss can be achieved through the use of a ten-day diet.Diet with kefir - the main food product is kefir, which contains essential amino acids, some mineral salts, as well as bacteria representative of the normal intestinal microflora. Fruits and vegetables should be added to the diet, which are necessary to provide the body with vitamins and minerals. The diet makes it possible to lose excess weight in a few weeks.Cabbage diet - Cabbage is a healthy plant, it contains vitamins, mainly group B, fiber and minerals. A strict, effective diet is prescribed, in which only cabbage is consumed for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet in order to provide the organism with the necessary nutrients.Buckwheat diet – The technique allows you to lose weight effectively and quickly; Buckwheat contains a significant amount of vitamins, minerals and plant fibers. When using dietary recommendations for a long time for more than 3 days, be sure to add other foods to the diet. This is necessary to prevent negative health effects in the future.Potato diet - despite the high content of starch and the energy value of potatoes, with its predominant content in the diet, it is possible to significantly reduce weight. The product contains starch, plant fibers, vitamins B and C.Protein diet - Protein is the main synthetic material, it is part of all cellular structures and intracellular substance. Dietary recommendations include eating foods that contain mostly protein. These include fermented milk products, chicken eggs, fish and lean meat. With the help of a diet it is possible to reduce body weight by 3-5 kg within a week. Long-term use of the recommendations requires the inclusion of plant components in the diet, which must necessarily contain vitamins and plant fibers.Rice diet – in most Asian countries, rice is a staple food included in most national dishes. It has sorbent properties; binds and effectively removes from the intestines various toxins of exogenous (coming from outside) and endogenous (formed in the structures of the digestive system) origin. With long-term use, the diet should include other foods, especially vegetables and fruits. With the help of the recommendations, you can reduce your weight by 3-5 kg in a relatively short period of time.Beetroot diet – a way to reduce body weight by 5 kg in a week. Beetroot is a good sorbent. It also contains vitamins and minerals. Long-term use of the diet requires the inclusion of proteins and vitamins in the diet.Apple diet - fresh fruits do not contain fat, the amount of easily digestible carbohydrates is minimal, due to which the caloric content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins, which are part of fruits, help to clean the intestines. Using a strict diet can significantly reduce weight within a week. After a few days, in addition to apples, other food products should be included in the diet in small quantities.No carb diet - carbohydrates are organic compounds that are the main energy substrate. They participate in all kinds of exchanges. The breakdown of fats with the release of energy can only occur in the presence of carbohydrates ("fats burn in the flame of carbohydrates"). The diet includes the exclusion of sweets and starchy foods from the diet. It is allowed to consume a small amount of plant fiber in fruits and vegetables. The main food products are meat, milk, eggs, fish. With the help of a carb-free diet, it is possible to lose 10 kg or more in just 1 month.English diet - The recommendations will be implemented within 21 days; they mean alternating intake of protein foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition makes it possible to lose 3 to 10 kg.
The main characteristics of popular diets for rapid weight loss are presented in the table below:
| diets | Time period, days | How much weight can you lose, kg |
| oatmeal | 7 | 5-6 |
| Curd | 7 | 2-5 |
| Cucumber | 7 | 5 |
| Kefir | 7-9 | 3-5 |
| wrong conceptions | 3-7 | 3-4 |
| Buckwheat | 7-14 | 5-6 |
| potato | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| RICE | 7-12 | 3-7 |
| beet | 7 | 4-5 |
| Apple | 7 | 3-7 |
| No carbs | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known diets effective for losing weight in a relatively short period of time, these include:
Vegetarian diet – includes only vegetables and fruits. Its use is not recommended, due to the lack of complete proteins containing essential amino acids in the diet. A fruit diet with the exclusion of vegetables from the diet stands out.Fish diet - The base is low-fat fish and products made from it; weight loss occurs in the same time frame as when using a protein diet.Pearl barley diet – includes barley and small amounts of other food products for long-term use.Tomato or tomato diet - includes only tomatoes, can negatively affect the structures of the digestive system and the body as a whole, a reduction in body weight of 5 kg is achieved after 10 days.Dill diet – The basis is the predominant use of dill and cucumbers, which allows you to lose weight by 4 kg in 10 days.Orange diet - The basis of the diet is orange, which makes it possible, with a sufficient supply of vitamins, to significantly limit the calorie content. There is no reliable data on the time of weight loss when using the recommendations.Diet with yogurt – a good option that makes it possible to provide the human body with complete proteins. A weight loss of 5 kg occurs within 7-14 days.Pumpkin diet – pumpkin is a vegetable that contains several vitamins, proteins, vegetable fibers and a small amount of carbohydrates. The diet allows you to lose 5 kg of weight in 10 days. It is recommended to add vegetables, fruits and a small amount of meat to the diet.Water diet for fast weight loss – "Hard diet", which is fasting, when the diet includes only water. Basically it represents fasting, so it is not recommended for use. There is a risk of developing irreversible changes and negative health consequences.These diets – a variant of dietary recommendations, the essence of which is the exclusion of carbohydrates from the diet while simultaneously increasing the content of fats and proteins. Due to this, it is possible to achieve the "burning" of endogenous lipids with the formation of ketone bodies. It is believed that the diet is not harmful to health. However, doctors often do not recommend its use, as a significant change in metabolism occurs. With the help of the ketogenic diet, it is possible to lose weight by 5-7 kg per week.
To lose weight urgently, an express diet is used, which is any option that involves eating only one suitable food product for a short period of time (no more than 7 days).
Leaving the diet
Going off a diet involves a process of gradually increasing caloric intake and dietary diversity. This is necessary to prevent weight regain, as well as metabolic changes in conditions of zero or positive energy balance. To do this, you should limit or even better exclude from the diet fried, fatty foods and alcohol, as well as increase physical activity (morning exercises, walking in the fresh air).
How to save the result
To prevent repeated recruitment in the future, it is important to follow some simple recommendations:
- Limiting calorie intake by reducing the amount of easily digestible carbohydrates.
- Increased physical activity (exercise in the morning, walking in the fresh air during the day).
- Frequent meals at least 5 times a day, but in small portions.
- Dinner 4 hours before bedtime.
Lifelong adherence to the recommendations will not only allow you to keep your weight at a constant optimal level, but will also make it possible to maintain your health.
Exercises to lose weight by 10 kg
To successfully lose 10 kg at home, it is recommended to perform some physical exercises that will help you quickly "burn" the fat reserves in the subcutaneous tissue:
Run – exercising for 10-15 minutes a day burns a significant amount of calories, while the volume of adipose tissue decreases evenly throughout the body. Depending on a person's weight, 10 minutes of running (speed 10 km per hour) "burns" from 100 to 150 kcal.swimming - Physical activity involves all muscle groups, which positively affects their tone and accelerates the disappearance of fat reserves.Walking – it is better to walk in the fresh air for half an hour, this has a positive effect and allows you to speed up the process of losing excess weight. During 1 hour of walking, 200 to 300 kcal are consumed.Stomach exercises – lying on your back, pull your head up and your legs bent. The number of calories burned depends on the type of exercise (interval or circuit).Increasing the tone of the thighs and buttocks – squats that are not fully performed (squatting on an imaginary bench).
Advice from nutritionists
Rapid weight loss also has a negative effect. Therefore, for harmonious weight loss with health benefits, nutritionists give some useful tips:
- It is important to choose the optimal diet according to several basic criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as a sufficient supply of all vitamins, minerals and complete proteins in the bodyHuman's. .
- Combining the implementation of dietary recommendations with increased physical activity.
- Frequent, partial meals in small portions, which allows you to reduce the functional load on the organs of the digestive system, as well as minimize the intensity of the feeling of hunger.
- Dinner 4 hours before bedtime, during which the energy received from food is consumed and not stored in the form of subcutaneous fat.
Before starting any diet, it is recommended to consult a nutritionist first. He will choose rational weight loss measures for people with various accompanying pathologies (cardiovascular, endocrine diseases, metabolic disorders) in each specific case.