Fast diet to lose weight 10 kg per week: Describe, menu for a week for men and women

A healthy diet is the basis for a full human life.A diet that is properly composed provides the body of the necessary energy and prevents various diseases.Choose harmless products for a daily menu, you give yourself a healthy lifestyle.Compliance with certain rules in nutrition, you create a useful habit.Make a little effort, and you will receive a slender body and longevity.

The appropriate nutrition is a great assistant in the battle against excess kilogam.To lose weight, it is not necessary to follow the exhausted diet and reduce the number of meals.Do not become a small diet supporter.Follow a healthy diet and enjoy the weight loss process.

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

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

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

1. Control the amount of calories used.The basis of a diet should be a plant food.It has low calories and is rich in fiber.Plant food includes vegetables, salads, fruits, whole grains, seeds, seeds.To lose weight, gradually reduce the number of calories used.Do not lose the vision of the ingredient of the drink used.Balance the product ratio.The body will receive a reasonable amount of protein, fat and carbohydrate.
2. Avoid long breaks between meals.The number of meals a day should at least five times.To deal with the feeling of hunger, arrange additional snacks.The main thing is to eat in small parts.Should eat at the same time, it will help develop habits.
3. Do not eat food from fast food.Food is ready to have high calories.Contains preservatives, dyes, flavors.For such a meal, you get a daily calorie ratio with a minimum content of beneficial substances.
4. Prepare a nutritious breakfast in time.Do not rush to eat breakfast in the first time.Control the feeling of hunger after a night of rest.No glamor for fatty food for breakfast.Preparing a hearty and balanced dish will give you energy for the whole day.
5. Drink healthy water and tea.Do not forget to drink normal water during the day.With its help, metabolism occurs faster.Use many different types of herbal teas.They will help cope with the feeling of not timely.With the help of liquid, toxins from the body are excreted.
6. Arrange snacks.Between the main meals, using fruits, vegetables, juice, dried fruits.This will help avoid hunger.
7. People come to physical physical activities.In the period of increased physical and mental activity, carbohydrate consumption, fat and protein in sufficient quantities.Do not lead to exhaustion.
8. Choose enough time to eat.Turn the use of food into a ritual.Chew food thoroughly.Do not rush or eat while moving.During meals, refusing to drink liquid.Remove your thirst before or after eating.

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

When choosing a product that you can lose weight up to 10 kg per week, you need to take into account the following factors:

• Minimize the use of powder products.
• Give priority to fresh raw products.Refuse to cook fried food.Prepare steam, cook and bake.
• When consuming alcohol, keep the calorie content.Do not get stuck with a large number of products.
• Limit the use of salt and spices.Salt stimulates the delay of liquid in the body.The spices stimulate appetite, for more flavored dishes.

Enrich your diet with high vitamins and amino acids.

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

1. Meat.
   
   Give priority to low meat varieties.Chicken, turkey, veal meat is perfect.By using meat products, you get a protein to accelerate metabolism.Meat is an indispensable assistant in preparing the first dishes.
   
   
2. Fish.
   
   Fish dishes are quickly absorbed by the body, leaving a sense of lightness after eating.Fish contains a large number of monitoring elements and proteins, rich in vitamin A and D. it contains useful fat.Any perfect additional food.
   
   
3. Product low -Calorie.
   
   A significant part of your menu should be fresh vegetables and fruits.They will deal with a feeling of hunger and provide the body with the necessary vitamins.With many 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, adjust the intestines.Is the main source of calcium and phosphorus.Milk is ideal for preparing a range of protein cocktails.
   
   
5. Croats and beans.
   
   Due to large amounts of carbohydrates, extra dishes from the group deal with hunger.Drink complicated carbohydrates for breakfast and you will receive energy supply for the whole day.
   
   Beans are rich in plant protein.They are low products, while providing the body with vitamins and minerals.Perfect beans remove cholesterol, and normalize blood sugar.A large cereal and beans will diversify your menu.
   
   
6. Tea, juice, fruit drinks.
   
   Contribute to body treatment from excess liquid.Your diet should have green tea, citrus juice, berries.

Products that you need to restrain when losing weight 10 kg per week: List

To achieve the best results, it is necessary to give up some products:

1. Noodles and cakes.
   
   Such products have high starch content, contributing to retaining liquids in the body.The confectionery products -Calorie and cause significant harm to the number.
   
   
2. Complete selling products and sausages.
   
   The composition of the sausage exceeds the norm of protein and starch, allowing for weight loss.In the case of not adhering to cooking technology, the body is harmful.Successfully sold products lose their benefits under the influence of frost.May contain low quality components.They do bad with the feeling of hunger.
   
   
3. Snecial products.
   
   The regular use of chips, biscuits and snacks often leads to health problems. Such products have high content of salt amplifier and flavor.
   
   
4. Fring Dishes.
   
   Products are prepared under the effects of high temperatures losing a large amount of useful properties.Fried foods contain large amounts of cholesterol and is absorbed by the body.Instead of vegetable oil and vegetable butter, prioritize olive oil and cream.
   
   
5. Sweets.
   
   You cannot use sweets in the evening, because it takes a lot of time to digest them.Priority should be given to natural sweets - honey, dried fruit, jam, jam.It is allowed to use a small amount of black chocolate.
   
   

6. Smoked food.
   
   In the process of smoking in the product, the concentration of harmful substances is doubled.Smoked foods are rich in salt and different preservatives.
   
   
7. Fish sauce.
   
   It is necessary to reject the sauce with high calories.Mayonnaise is the most harmful in this case.You can cook useful sauce by yourself.For example, tomatoes or balsamic.

How to calculate the daily needs of the body for calories?

A calories are not enough every day, resulting in the problem of the body's metabolism.Additional energy begins to be added by reducing muscle mass.To lose weight without pain for your health,It is necessary to calculate and comply with daily calorie norms.

You can use different types of formulas.All of them are attached to your personal indicators - growth, weight and age.In addition, the calculation of calories should take into account your physical activity in different times.The minimum daily norm for a sedentary lifestyle is 1,500 -2000 kcal.For daily life, it is necessary to increase norms - add 200 to 500 kcal.

Important: The most common and accurate formula for calculating daily calories: The formula of Mifflin-san Geord  10*Weight+6.25*height 5*Age

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

When an additional activity is operating on your schedule, it is necessary to cause results with a coefficient from 1.3 to 1.7, depending on the intensity of the load.

The menu for a week to lose 10 kg for men

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

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

• 1 breakfast - complex carbohydrate
• 2 breakfast - Dairy products+fruits+vegetables
• Lunch - complex carbohydrate, protein, vegetables
• Afternoon snack - Dairy product+fruit+vegetables
• Dinner - Protein, vegetables

The highest calorie should be food consumed at lunchtime.Ratest dinner for at least 3 hours before going to bed.The intervals between meals should be the same, no more than 4 hours.Consolidating the diet with physical exercises, you will quickly achieve the best results.

Physiological, women are more likely to form faster than the fat layer.Therefore, the amount of fat they consume should be lower than men.In the men's diet, you can include a moderate and quick sweet carbohydrate, for women, it is better to eliminate those products.Between meals, we did not forget to drink water.

Test for men and women:

• Fish and meat - Part 100 g, part of 150 g
• Greener - part of women 150 g, male part 200 g
• Salad - For men and women - 150 g
• Milk products of women 200 g, male part 200-300 g
• Foreign liquid volume - for men and women - 200 ml

The table presents one of many optionsThe menu for men and women takes 10 kg per week.Depending on your preferences, you have the right to adjust it, comply with the main recommendations.

Day of the week	Menu for men
Monday	Omelette, cereal bread, black tea Low cottage cheese -fat Steamed beef, vegetable broth, fruit drink Fruit Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Kefir Grilled turkey, boiled radish + seeds, chicken broth, dried fruit Grape Cut the fish vapor, vegetable, kefir
Wednesday	Omlet with mushrooms, bread, jelly Drink yogurt Stewed veal, Hodgepodge of vegetables, herbal tea Citrus type Cabbage stewed, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled eggs, black tea Milk cocktail with fruit Boiled chicken breast, cabbage soup, jelly Cottage +raisins Grilled beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, toast bread + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Stewed liver, steamed vegetables, milk
Saturday	Leaf porridge with milk, pear, tea with honey Yogurt Salad Caesar, vegetable stew, boiled beef, dried fruit Grilled apple, seeds Grilled fish with cheese, steamed vegetables, kefir
Resurrection	Corn porridge, milk Cheesons with dry apricots Bean soup, chicken, tomato juice Fruit Beets on veal, vegetable salad, milk

The menu for a week to lose 10 kg for women

Day of the week	Menu for women
Monday	Wheat porridge, butter, kefir Milk with stewed meat + dried apricot Buckwheat porridge, cucumber salad + tomatoes, fruit drinks Boiled eggs, corn Steam fish, grilled vegetables, black tea
Tuesday	Oatmeal, drink yogurt, juice Milk cocktail with bananas Porridge leaves, boiled chicken breast, fresh cabbage, jelly Omlet, tomatoes Steamed beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, cheese, herbal tea Drink yogurt, plums Buckwheat porridge, grilled turkey, cucumber, jelly Milk, peanuts Canned marine fish, cabbage stewed, black tea
Thursday	Buckwheat porridge, black bread + butter, tea with honey Fruit Porridge leaves, boiled chicken with vegetables, cabbage salads, jelly Milk, apple Omlet, tomatoes, composes
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, steamed beef, radish salad, dried fruit Milk, bananas Stewed liver, steamed vegetables, herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, kuraga Leaf porridge, grilled turkey with cheese, salad leaves, berry composes Pear, seed Steam fish, corn, tea
Resurrection	Oatmeal, cheese, jelly Milk cocktail with bananas Rice with beef and vegetables, green tea Omlet, tomatoes Grilled turkey, sanctions, composes