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 "spoils" her figure.
Further changes in eating behavior contribute to continued weight gain and negative health effects. To achieve an improved figure and lose an "extra" 10 kg, you can use special dietary recommendations.
Weight loss by 10 kg - optimal period
Targeted weight loss implies some stress on the body, associated with a reduction in the supply of nutrients and changes in metabolism (metabolism).
In order to reduce the negative impact on the human body, it is important to pay attention to several characteristics 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 reduction in body weight is possible only with an almost complete stoppage of the supply of nutrients to the human body, which is fraught with serious metabolicdisorders and subsequent consequences for good health.
- A sharp decrease in body weight is possible in obese people with edema of the soft tissues (under the skin) - this happens due to the loss of fluid from the swollen tissues, which also does not benefit the general health. Yes, you can go for 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 for losing weight by 10 kg is considered a period of timeat least 1 month- for a certain period of time, with proper implementation of the nutritional recommendations against the background of increased physical activity, the body gradually adapts to the new metabolic conditions. It does not have a negative effect on the human body. Most diets for gradual weight loss lead to a gradual cleansing of toxic compounds, as well as a reduction of atherosclerotic plaques (cholesterol deposits) in arterial vessels, as a result of which a person's well-being is significantly improved.
Correct 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), it allows achieving 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 enough for the normal course 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 the subcutaneous adipose tissue and weight loss. The weight loss menu for 1 week with a caloric content of 1200 kcal is presented in the table:
| Time to eat | A plate | Weight, volume in g or ml (caloric 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) | |
| Lunch | 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 of cucumbers, tomatoes and herbs | 130 (25) | |
| Dried fruit compote | 200 (93) | |
| Snack | Sliced fresh 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 of carrots, pumpkin with walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | Kiwis | 2 pieces (72) |
| Green tea with jasmine | 200 (17) | |
| Dinner | Cabbage soup with mushrooms and low-fat cream | 250 (68) |
| Stewed cod with onions and carrots | 100 (67) | |
| Boiled cauliflower with herbs | 150 (34) | |
| Currant compote | 200 (75) | |
| Snack | an orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| Dinner | Turkey Stroganoff | 100 (172) |
| Salad of sweet pepper, cucumbers and herbs with low-fat yogurt | 130 (43) | |
| Bergamot tea | 200 (19) | |
| breakfast | Egg white casserole with herbs | 100 (63) |
| Chopped lettuce, cucumber, vegetables | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| Lunch | banana | 1 piece (123) |
| Green tea | 200 (17) | |
| Dinner | Barley soup with mushrooms | 250 (109) |
| Stewed beef with onions and olives | 100 (135) | |
| Steamed zucchini and greens | 150 (38) | |
| Raisin compote | 200 (97) | |
| Snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Boiled beef tongue | 75 (173) |
| Boiled broccoli and vegetables | 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) | |
| Lunch | Pear | 1 piece (64) |
| biokefir | 200 (81) | |
| Dinner | Fish goulash soup | 250 (104) |
| Chicken schnitzel | 100 (132) | |
| Sauerkraut salad with onions and vegetable oil | 100 (69) | |
| Lemon juice | 200 (53) | |
| Snack | an orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Stuffed sarmi with minced beef, carrots and onions | 200 (237) |
| Pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| breakfast | Soaked lightly salted herring | 55 (76) |
| Boiled potatoes with green onions and fennel | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| Lunch | Baked apple stuffed with cottage cheese | 1 piece (108) |
| Raspberry milkshake | 200 (73) | |
| Dinner | Cabbage soup from fresh cabbage and herbs | 250 (64) |
| Stewed beef with black pepper | 100 (118) | |
| Celery, cucumber and green onion salad with low-fat yogurt | 130 (36) | |
| Dried apricot compote | 200 (68) | |
| Snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Casserole of fish fillets | 200 (101) |
| Chopped cucumber and lettuce leaves | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| breakfast | Omelette made with cottage cheese and cheese | 100 (155) |
| Salad with tomatoes and herbs | 150 (38) | |
| Coffee with milk | 200 (23) | |
| Lunch | An apple | 1 piece (67) |
| Kefir with raspberries | 200 (82) | |
| Dinner | Broccoli soup with herbs | 250 (67) |
| Boiled chicken breast | 100 (115) | |
| Stewed white cabbage with carrots | 150 (53) | |
| Currant compote | 200 (73) | |
| Snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Dinner | Cod and egg white casserole | 100 (76) |
| Fennel, celery, arugula salad with lemon juice. | 150 (45) | |
| rooibos tea | 200 (17) | |
| breakfast | Boiled egg stuffed with green onions and herring | 1 piece (107) |
| Green peas and herbs | 100 (55) | |
| Black tea | 200 (17) | |
| Lunch | banana | 1 piece (127) |
| Green tea with honey | 200 (47) | |
| Dinner | Soup with canned fish, potatoes and herbs | 250 (112) |
| Boiled chicken breast | 100 (114) | |
| Steamed zucchini and greens | 150 (38) | |
| Apple compote | 200 (78) | |
| Snack | an orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Stewed turkey breast with carrots, peppers and onions | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is approximate, it allows you to orient yourself in the main dishes, their quantity and calorie content. When making recommendations for losing weight by 10 kg, it is important to consider several features:
- Almost all foods with 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 to steam or boil the food. Steaming and roasting are allowed. It is not recommended to eat fried foods. Which have more calories.
- Fatty fried meats 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 small.
- The last dinner is allowed no later than 4 hours before the expected bedtime.
- The body should receive a sufficient amount of liquid, which reduces the severity of hunger between meals.
The 7-day menu is applied to healthy people with slight weight gain. It is believed that a daily caloric intake of 1200 kcal helps to lose weight without endangering health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician can adjust 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 calorie content of food, as well as rapid restructuring of metabolism aimed at "burning" fat, is possible using several types of diets. Each diet is characterized by the predominance of certain foods in the diet:
Oat diet - the main product is oatmeal, it is characterized by a low energy value and has a beneficial effect on the organs of the digestive system. In order to provide sufficient vitamins to the body, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet allows to lose 10 kg in 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. In order 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 sharply limiting the energy value of food intake. At the same time, thanks to the properties of fresh cucumbers, it is possible to maintain the supply of vitamins and minerals in sufficient quantities. Usually, the cucumber diet is intended for a short period of time (a fasting "cucumber" day, a diet for 3 days, for a week, including fruits and dairy products). Significant weight loss can be achieved by using a ten-day diet.Kefir diet - the main food product is kefir, which contains essential amino acids, some mineral salts, as well as bacteria, representatives 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 allows you to lose excess weight in a few weeks.Cabbage diet - cabbage is a healthy plant, it contains vitamins, mainly of group B, fiber and minerals. A strict effective diet is prescribed, in which only cabbage is taken for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet to provide the body 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 vegetable fibers. When using dietary recommendations for a long time for more than 3 days, do not forget to add other foods to the diet. This is necessary to prevent negative health consequences in the future.Potato diet - despite the high content of starch and the energy value of potatoes, with its predominant content in the diet, a significant reduction in weight is possible. The product contains starch, vegetable fiber, vitamins B and C.Protein diet - protein is the main synthetic material, it is part of all cellular structures and intercellular 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 that is included in most national dishes. It has the properties of a sorbent, effectively binds and removes from the intestine various toxins of exogenous (come 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 one week. Beetroot is a good sorbent. It also contains vitamins and minerals. Long-term use of a 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, therefore the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins, which are part of the fruit, 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.Diet without carbohydrates - carbohydrates are organic compounds that are the main energy substrate. They participate in all kinds of exchanges. The breakdown of fat with the release of energy can only occur in the presence of carbohydrates ("fat burns in the flame of carbohydrates"). The diet includes the exclusion from the diet of sweets and foods containing starch. It is allowed to consume a small amount of vegetable fiber infruits and vegetables. The main food products are meat, milk, eggs, fish. With the help of a no-carbohydrate 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 suggest alternating intake of protein foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition makes it possible to get rid of 3 to 10 kg.
The main characteristics of popular diets for rapid weight loss are presented in the following table:
| Diet | Time period, days | How much weight can you lose, kg |
| Oatmeal | 7 | 5-6 |
| Cottage cheese | 7 | 2-5 |
| Cucumber | 7 | 5 |
| Kefir | 7-9 | 3-5 |
| cabbage | 3-7 | 3-4 |
| buckwheat | 7-14 | 5-6 |
| potatoes | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| Rice | 7-12 | 3-7 |
| Beetroot | 7 | 4-5 |
| An apple | 7 | 3-7 |
| No carbs | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short period of time, they include:
Vegetarian diet – includes only vegetables and fruits. Its use is not recommended, which is due to the lack of complete proteins containing essential amino acids in food. 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; the loss of body mass occurs in the same period of time as when using a protein diet.Diet with pearl barley – includes barley and small amounts of other foodstuffs for long-term use.Diet with tomatoes or tomatoes - includes only tomatoes, can have a negative effect on the structures of the digestive system and the body as a whole, after 10 days a reduction in body weight by 5 kg is achieved.Dill diet - the basis is the predominant use of fennel and cucumbers, which allows you to reduce your weight by 4 kg in 10 days.Orange diet - the basis of the diet is oranges, which allows, with a sufficient amount 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 provides the human body with complete proteins. Weight loss of 5 kg occurs within 7-14 days.Pumpkin diet - pumpkin is a vegetable that contains some vitamins, proteins, vegetable fibers and a small amount of carbohydrates. The diet allows you to lose 5 kg in 10 days. It is recommended to add vegetables, fruits and some meat to the diet.Water diet for fast weight loss - "hard diet", which is fasting when the diet includes only water. It is essentially fasting, therefore it is not recommended for use. There is a risk of developing irreversible changes and negative health consequences.Keto diet - a variant of dietary recommendations, the essence of which is to exclude carbohydrates from the diet, while increasing the content of fats and proteins. Therefore, it is possible to achieve "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 keto diet, it is possible to reduce weight by 5-7 kg per week.
For urgent weight loss, an express diet is used, which is any option involving eating only one suitable food product for a short period of time (no more than 7 days).
Giving up the diet
Dieting involves a process of gradually increasing caloric intake and dietary variety. This is necessary to prevent weight gain as well as metabolic changes under conditions of zero or positive energy balance. To do this, you need to limit or even better exclude fried, fatty foods and alcohol from the diet, as well as increase physical activity (morning exercises, walks in the fresh air).
How to save the result
To prevent redialing in the future, it is important to follow a few simple recommendations:
- Limiting calorie intake by reducing the amount of easily digestible carbohydrates.
- Increasing physical activity (morning gymnastics, walks in the fresh air during the day).
- Frequent meals at least 5 times a day, but in small portions.
- Dinner 4 hours before expected bedtime.
Following the recommendations throughout life will not only allow you to maintain your weight at a constant optimal level, but also allow you to maintain your health.
Exercises to lose weight with 10 kg
In order to successfully lose weight by 10 kg at home, it is recommended to perform several 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 fat tissue decreases evenly throughout the body. Depending on a person's weight, 10 minutes of running (speed 10 km per hour) "burn" from 100 to 150 kcal.Swimming - physical activity includes all muscle groups, which has a positive effect on 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. For 1 hour of walking, 200 to 300 kcal are spent.Exercises for belly – lying on your back, pull your head and bent legs. The number of calories burned depends on the type of exercise (interval or circuit).Increased tone of the hips and buttocks – squats that are not completed completely (squatting on an imaginary stool).
Advice from nutritionists
Rapid weight loss also has an adverse 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 main criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as sufficient supply of the human body with all vitamins, minerals and complete proteins. .
- Combining the implementation of dietary recommendations with increased physical activity.
- Frequent, fractional feeding in small portions, which allows you to reduce the functional load on the organs of the digestive system, as well as reduce the intensity of the feeling of hunger.
- Dinner 4 hours before sleep, in which the energy obtained from food is spent, and not stored in the form of subcutaneous fat.
Before starting any diet, it is advisable to consult a nutritionist first. He will choose rational weight loss measures for people with various concomitant pathologies (cardiovascular, endocrine diseases, metabolic disorders) in each specific case.