Quickly 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 complex diet provides the body of the necessary energies and prevents various diseases.By choosing harmless products for a daily menu, you provide yourself with a healthy lifestyle.Approach to certain rules in diet, you form a useful habit.Make a little effort and you will get a thin body and longevity in return.

Proper nutrition is an excellent assistant in combating excessive pounds.For weight loss, it is not necessary to adhere to the exhaustive diet and reduce the number of meals.Do not become a supporter of the meager diet.Take care of a healthy diet and enjoy the weight loss process.

Principles of diet for weight loss in a quick diet: How to lose weight by 10 kg per week?

In order to lose weight, it is not enough to buy the right quality products.It is necessary to satisfactorily compose a menu for each day.But first, you have to adhere to the rules for eating eating.By fulfilling simple requirements, you will quickly achieve the desired results.

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

1. Check the calories used.The base of the diet should be vegetable foods.It has low calorie content and is rich in fiber.Herbal foods include vegetables, salads, fruits, whole grains, nuts, seeds.In order to lose weight, gradually reduce the number of calories used.Do not forget the composition of the drinks used.Balancing the proportion of products.The body should take a rational amount of proteins, fats and carbohydrates.
2. Avoid long breaks between meals.The amount of meal during the day must be at least five times.To deal with the hunger sense, organize extra snacks.The main thing is to eat in small portions.It is recommended to eat at the same time, it will help you develop a habit.
3. Don't eat food from fast food.Ready food has high calorie content.Contains preservatives, dyes, flavors.For such a meal, you get the daily calorie percentage with a minimum content of beneficial substances.
4. Prepare a nutritious early breakfast.Don't rush to have breakfast in the first moments.Check the feeling of hunger after a night rest.Don't get carried away for fatty food for breakfast.Prepare a rich and balanced dish that will give you energy for the whole day.
5. Drink water and healthy teas.Don't forget to drink ordinary water during the day.With its help, metabolism appears faster.Use various herbal teas.They will help deal with premature sense of hunger.With the help of liquid, toxins from the body are secreted.
6. Place the snacks.Among the main meals, use fruits, vegetables, juices, dried fruits.This will help to avoid a sense of hunger.
7. Come to body physical activity.In the days of increased physical and mental activity, they consume carbohydrates, fats and proteins in sufficient quantities.Do not drive the body to exhaustion.
8. Choose enough time to eat.Convert the use of food into a ritual.Chew food well.Do not hurry or eat on the go.During the meal, he refuses to get fluid.Remove your thirst either in advance or after eating.

Slimming Products: What can you eat to lose 10 pounds?

When selecting products with which you can lose weight up to 10 kg per week, you must consider the following factors:

• Minimize the use of flour products.
• Prefer fresh raw products.Refuse to cook fried foods.Prepare steam, cook and bake.
• When consuming alcohol, keep calorie content.Do not block alcohol with a large number of products.
• Limit the use of salt and spices.Salt stimulates the stagnation of the liquid in the body.Spices stimulate appetite, giving the dishes an additional taste.

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

We emphasize a range of mandatory products with which you can lose 10 pounds in 7 days:

1. Meat.
   
   Prefer varieties of low flower meat.Chicken, Turkey, beef is perfect.Using meat products, you get a protein that helps to accelerate metabolic processes.Meat is an indispensable assistant in preparing first dishes.
   
   
2. Fish.
   
   Fish dishes are quickly absorbed by the body, leaving a feeling of lightness after eating.Fish contain a large number of trace elements and proteins, rich in vitamins A and D. Contains useful fats.Any dish completes perfectly.
   
   
3. Low Calorie products.
   
   An important part of your menu should be fresh vegetables and fruits.They will face the sense of hunger and provide the body with 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 dairy products.They normalize the digestion process, they regulate the intestines.It is the main source of calcium and phosphorus.Milk is ideal for making a variety of protein cocktail.
   
   
5. Croats and legumes.
   
   Due to the large content of carbohydrates, the side dishes from the crust face a feeling of hunger.Get complex carbohydrates for breakfast and you will receive an energy supply for the whole day.
   
   Legumes are rich in vegetable protein.These are low -in -arrow products, while providing the body with vitamins and minerals.The beans perfectly remove cholesterol and smooth the blood sugar.A wide variety of cereals and legumes will differentiate your menu.
   
   
6. Tea, juices, fruit drinks.
   
   They contribute to the body's mood from excessive liquid.Your diet should have green teas, citrus juices, berry fruit drinks.

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

To achieve the best result, it is necessary to abandon many products:

1. Pasta and pastries.
   
   These products have high starch content, which helps to maintain fluid in the body.Pastry products are very high and cause significant damage to the shape.
   
   
2. Semi -Started Products and Sausages.
   
   The composition of sausages exceeds the rule of protein and starch, which is permitted in weight loss.In the event of non -compliance with cooking technology, the body is harmful.Semi -translucent products lose their benefits under the influence of frost.It may contain low quality ingredients.They do badly with a sense of hunger.
   
   
3. SNECIAL products.
   
   Regular use of chips, crackers and various snacks leads to health problems. These products have a high content of salt and flavor amplifiers.
   
   
4. The pan dishes.
   
   Products made under the influence of high temperature lose a large amount of useful properties.Fried foods contain a large amount of cholesterol and is poorly absorbed by the body.Instead of vegetable oil and margarine, they prefer olive oil and creamy oil.
   
   
5. Sweetness.
   
   You cannot use sweets at night, as it takes a long time to assimilate them.It is necessary to prefer natural sweets - honey, dried fruits, jam, jam.Allowed to use a small amount of black chocolate.
   
   

6. Smoked dishes.
   
   During the smoking process in the product, the concentration of harmful substances is doubled.Smoked food is rich in salt and various preservatives.
   
   
7. Sauces.
   
   It is necessary to deny high -calorie content sauces.The most harmful mayonnaise in this case.You can cook useful sauces.For example, tomato or balsamic.

How to calculate the daily need for the body for calories?

An insufficient number of calories used daily leads to malfunction of metabolic processes of the body.Energy replenishment begins to be replaced by decreasing muscle mass.In order for weight loss to be painless for your health,It is necessary to calculate and observe the daily calorie rule.

You can use different types of types.All of them are associated with your individual markers - growth, weight and age.Also, the calculation of calories should take into account your physical activity at different time periods.The minimum rule per day with a sedentary lifestyle is 1,500 -2000 kcal.For active daily life, it is necessary to increase the rule - add from 200 to 500 kcal.

IMPORTANT: The most common and accurate formula to calculate the daily calorie rule: Mifflin-San Geor guy  10*Weight+6.25*Height-5*Age

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

When adding an active day of activity to your program, it is necessary to multiply the result by a factor of 1.3 to 1.7, depending on the load intensity.

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

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

When selecting products, it is necessary to adhere to the basic principles of nutrition:

• 1 breakfast - complex carbohydrates
• 2 breakfast - dairy products+fruits+vegetables
• Lunch - complex carbohydrates, protein, vegetables
• Afternoon snacks - dairy products+fruits+vegetables
• Dinner - Protein, Vegetables

The superior -should be the food consumed at noon.Mandatory dinner at least 3 hours before bedtime.The intervals between meals should be the same, no more than 4 hours.By enhancing diet with physical exercises, you will quickly achieve the best result.

Normally, women are prone to the fastest fat formation.Therefore, the number of fats they consume must be lower than that of men.In a male diet, you can include a moderate amount of sweet and quickly absorbed carbohydrates, for women it is best to exclude such products.Among the meals, we do not forget to get water.

Times for men and women:

• Fish and meat - female section 100 g, male section 150 g
• Greener - Women's Department 150 g, male section 200 g
• Salad - for men and for women - 150 g
• Department of Dairy Products-Women 200 g, Male Department 200-300 g
• The volume of liquid besides water - for men and for women - 200 ml

The table presents one of the many optionsThe menu for men and for women to lose 10 pounds a week.Depending on your preferences, you have the right to adjust it by following the main recommendations.

Day of the week	Menu for men
Monday	Omelette, grain bread, black tea Low cottage cheese Beef steam, vegetable broth, fruit drink Mixed fruit Chicken with vegetables, milk
Tuesday	Oats with milk, bread with bran + butter, green tea Lip Roasted turkey, boiled beets + nuts, chicken broth, dried fruit compote Grape Fish atmosphere, vegetable saucepan, kefir
Wednesday	Omlet with mushrooms, bread croutons, jelly Drinking yogurt Stewed beef, vegetables, herbal tea Citrus variety Polished cabbage, puree potatoes, land
Thursday	Porridge buckwheat, boiled egg, black tea Dairy cocktails with berries Boiled chicken breast, cabbage soup, jelly Cottage Cheese +Raisins Roasted beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, toast bread + butter, green tea Riazenca Borsch, vegetable salad, black tea Banana Weighed liver liver, vegetables, milk
Saturday	Porridge rice with milk, pear, tea with honey Yoghurt Caesar salad, vegetable stew, boiled beef, dried fruit compote Roasted apples, nuts Roasted fish with cheese, steamed vegetables, kefir
Resurrection	Corn porridge, milk Cheese with dried apricots Pea soup, chicken meatballs, tomato juice Mixed fruit Beef steak, vegetable salad, milk

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

Day of the week	Menu for women
Monday	Wheat porridge, butter, text Tyroleum pan + dried apricots Buckwheat porridge, salad cucumbers + tomatoes, fruit drink Boiled egg, corn Steamed fish, roasted vegetables, black tea
Tuesday	Oats, drink yogurt, fruit juice Dairy cocktail with banana Rice porridge, boiled chicken breast, fresh cabbage, jelly Omlet, tomato Beef steam, vegetable, green tea
Wednesday	Oats, butter, cottage cheese, herbal tea Drinking yogurt, plum Porridge buckwheat, roasted turkey, cucumber, jelly Milk, peanuts Canned sea fish, cabbage stew, black tea
Thursday	Porridge buckwheat, black bread + butter, tea with honey Mixed fruit Rice porridge, boiled chicken with vegetables, fresh cabbage salad, jelly Milk, apple Omlet, tomato, compost
Friday	Oats, black bread + butter, tea with honey Riazenca Steamed fish chickens, beetroot salad, dried fruit compote Milk, banana Dry liver, steamed vegetables, herbal tea
Saturday	Porridge buckwheat, butter, green tea Yogurt, kuraga Rice porridge, baked turkey with cheese, salad leaves, berries berries Pear, nuts Steam fish, corn, tea
Resurrection	Oat porridge, cottage cheese, jelly Dairy cocktail with banana Rice with beef and vegetables, green tea Omlet, tomato Roasted turkey, Beijing cabbage salad, compost