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

A healthy balanced diet is the basis for a full unusual human life.A diet of a proper composer provides the body of the necessary energies and prevents various diseases.Choosing harmless products for a daily menu, you provide yourself with a healthy lifestyle.You create a useful habit of following certain rules in nutrition.Take a little effort and you will get a thin body and longevity in return.

The right nutrition is a great helper in the fight against kilograms.For weight loss, you do not need to follow the tedious diet and reduce the number of food.Don't be a supporter of sad diets.Enjoy a healthy diet and weight loss process.

Nutrition Principles to lose weight in a quick diet: How to lose weight 10 kg per week?

It is not enough to get the right quality products to lose weight.You need to compose a menu for every day.But you must first follow the meal rules.By performing simple requirements, you will quickly achieve the desired results.

Follow the following principles on the way to lose weight 10 kg per week:

1. Control the calories used.The base of the diet should be plant foods.It has a low-calorie content and is rich in fiber.Plant foods include vegetables, salads, fruit, all grain, nuts, seeds.Gradually reduces the number of calories used to lose weight.Don't overlook the contents of the drinks used.Balance the ratio of products.The body should take a rational volume protein, fat and carbohydrate.
2. Avoid long intervals between dishes.The amount of food during the day should be at least five times.Cope with the feeling of hunger, organize additional snacks.The main thing is to eat in small parts.At the same time it is recommended to eat, it will help develop a habit.
3. Don't eat from fast food.Ready food has high-calorie content.There are protective items, paints, flavors.For such a meal, you get a daily calorie degree with the composition of minimum useful items.
4. Prepare breakfast in a nutritious time.Don't rush to breakfast in early periods.Manage the feeling of hunger after a night's rest.Don't be fooled for fatty food for breakfast.Prepare a heartwarming and balanced dish that will give you energy for the whole day.
5. Drinking water and healthy tea.Remember to drink ordinary water during the day.With its help, metabolism occurs faster.Use different plant rivers.They will help you to cope with the feeling of untimely hunger.With the help of liquid, toxins are secreted from the body.
6. Form snacks.Use fruits, vegetables, juices, dried fruits between main dishes.This will help you to feel hunger.
7. Will come to the physical activity of the body.Consume a sufficient amount of carbohydrates, oils and proteins on increasing natural and mental activity days.Don't cause the body to exhaust.
8. Choose enough time to eat.Turn the use of food into ritua.Chew the food thoroughly.Do not rush or not eat on the way.Refuse to take fluid during meals.Remove your thirst after eating or meals.

Weight loss products: What can you eat to lose 10 kg?

When choosing the products you can lose weight 10 kg, you must take into account the following factors:

• Minimize the use of flour products.
• Prefer fresh raw products.Refuse to cook fried food.Prepare steam, cook and cook.
• Keep in the calorie content when consuming alcohol.It is not alcoholic alcohol containing a large number of products.
• Limit the use of salt and spices.Salt stimulates the liquid stagnation in the body.The seasons stimulate the appetite, adding the dishes.

Enrich your diet with a high vitamin and amino acids.

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

1. The meat.
   
   Prefer low -fat meat varieties.Chicken, Turkey, Dana is perfect.Using meat products, you get a protein that helps you to accelerate metabolic processes.The meat is an invaluable assistant in the preparation of first dishes.
   
   
2. Fish.
   
   Fish dishes quickly combine by the body by leaving a light feel after meals.There are many trace elements and proteins rich in vitamins A and D in fish.Perfectly complements any side dishes.
   
   
3. Lower -Calorie products.
   
   A significant part of your menu must have fresh vegetables and fruits.They will cope with a feeling of hunger and provide the body with the necessary vitamins.You can prepare a lot of salads with various vegetables and fruits.
   
   

4. Calcium products.
   
   You must have fertilized dairy products of your diet.They normalize the digestive process, regulate the intestines.Is the main source of calcium and phosphorus.Dilets are ideal for the preparation of various protein cocktails.
   
   
5. Crolats and legumes.
   
   Due to the large amount of carbohydrates, the side dishes from the crup can cope with the feeling of hunger.Get complicated carbohydrates for breakfast and you will receive a power supply for the whole day.
   
   The legumes are rich in plant proteins.These are low -calorie products when providing the body with vitamins and minerals.Beans perfectly remove cholesterol and normalize blood sugar.A large variety of grains and legumes will diversify your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Contribute to the disposal of the body's extreme liquid.Your diet should drink green rivers, citrus juices, berries.

Products you need to lose weight when we lose weight 10 kg per week: List

To achieve the best result, a number of products need to be refused:

1. Pasta and pastries.
   
   Such products have a high starch content that contributes to the maintenance of the liquid in the body.Confectionery products are very high and the number significant damage.
   
   
2. Half-cut products and sausages.
   
   The composition of the saucers is exceeded the norm of protein and starch while weightowed.If not related to cooking technology, the body is harmful.Half-cut products lose their benefits under the influence of the frost.There may be low-traditional items.They do evil with feeling of hunger.
   
   
3. Cigarent products.
   
   The regular use of chips, crackers and various snacks causes health problems. Such products have a high amount of salt and flavor strengths.
   
   
4. Frying pan.
   
   Products prepared under the influence of high temperatures lose a lot of useful features.Fried food contains a large amount of cholesterol and absorbed poorly by the body.Prefer olive and cream oil instead of vegetable oil and margarine.
   
   
5. The sweets.
   
   You can't use sweets in the evening because it takes a lot of time to digest them.Natural sweets need to be preferred - honey, dried fruits, jam, Marmalad.Are allowed to use a small amount of black chocolate.
   
   

6. Smoked containers.
   
   The concentration of harmful substances in the product in the product is doubling.The foggy food is rich in salt and various preservatives.
   
   
7. Sauces.
   
   The sauces are needed to give up with high calorie content.In this case, the most harmful mayonnaise.You can cook useful souls.For example, tomatoes or balm.

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

The insufficient calories used in the day lead to a malfunction of the metabolic processes of the body.Energy recharge begins to be recharged by reducing muscle mass.To be painless for your health to lose weight,You need to calculate and follow daily calorie norm.

You can use different types of formulas.All are added to your individual pointers - growth, weight and age.In addition, calories calculation should take into account your physical activity in different periods.With a lifestyle of a sedentary, the minimum norm is 1500 -2000 kcal per day.For everyday life, you need to increase the norm - add 200 to 500 kkala.

IMPORTANT: The most common and accurate formula to calculate the daily calorie norm: Mifflin-san geor's formula  10 * Weight + 6.25 * Boy Height-5 * Age

In the absence of physical activity, the result must be multiplied by 1.2

When adding an active day of activity to your schedule, it is necessary to increase the result with a ratio between 1.3 and 1.7 depending on the intensity of cargo.

Menu a week to lose weight 10 kg for men

Competing the menu for a week, you will have the opportunity to advance the necessary products.

When choosing products, the basic principles of nutrition should be followed:

• 1 Breakfast - complex carbohydrates
• 2 Breakfast - Dairy Products + Fruits + Vegetables
• Lunch - complex carbohydrates, proteins, vegetables
• Noon Snack - Dairy Products + Fruits + Vegetables
• Dinner - protein, vegetables

The highest -calie should be the food consumed at lunchtime.At least 3 hours before the binding dinner is sleeping.The breaks between the dishes should be the same, not more than 4 hours.By strengthening the diet with physical exercises, you will quickly get the best result.

Physiologically, women tend to form the fat layer faster.Therefore, the number of oils consumed should be lower than men.In the male diet, you can enter the moderate amounts of sweet and quickly absorbed carbohydrates, it is better to exclude such products for women.We do not forget to get water between food.

Portations for men and women:

• Fish and meat - women's share 100 g, men's part 150 g
• Greener - Women part of 150 g, muspoint 200 grams
• Salad - For men and women - 150 g
• Dairy products - women's share 200 g, men's share 200-300 g
• In addition to the water, the volume of liquid - for men and women - 200 ml

Table offers one of many optionsMenu to lose 10 kg of men and women per week.According to your preferences, you have the right to follow the main recommendations and adjust it.

Day of the week	Menu for men
Monday	Omelet, grain bread, black tea Low -fat cutting cheese Steam beef, vegetable broth, fruit drink A variety of fruit Vegetables, milk chicken
Tuesday	Milky oatmeal, dandruff + butter, green tea Kefir Baked Turkey, boiled beet + nuts, chicken broth, dried fruit compote Vine Steam fish cuts, vegetable stew, kefir
Wednesday	Omelet with mushrooms, bread croutons, jelly Drink yogurt Flooring, plant hodgepodge, herbal tea Citrus range Floor cabbage, puree puree, kefir
Thursday	Buckwheat, boiled eggs, black tea Milk cocktail from berries Boiled chicken breast, cabbage soup, jelly Cutting cheese + raisins Vegetables and cheese, fresh cabbage salad, baked beef with green tea
Friday	Vegetables, eggs with bread toasts + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Stewed liver liver, steamed vegetables, milk
Saturday	Milk, pear, rice tight by tea Boat Caesar salad, plant casserole, boiled beef, dried fruit harvest Baked apples, nuts Cheese, steamed vegetables, cooked fish with kefir
Resurrection	Corn porridge, milk Pleesons with dried apricots Pea soup, chicken meatballs, tomato juice A variety of fruit Veal steak, vegetable salad, milk

Menu a week to lose weight 10 kg for women

Day of the week	Menu for women
Monday	Wheat tight, butter, kefir Curd casserole + Dried apricots Buckwheat, Porridge, Salad Cucumber + Tomatoes, Fruit Drink Boiled eggs, corn Steam fish, baked vegetables, black tea
Tuesday	Oatmeal, drinking yogurt, fruit juice Milk cocktail with banana Rice tight, boiled chicken chest, fresh cabbage, jelly Omelet, tomatoes Steam beef, plant casserole, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drinking Yogurt, Plum Buckwheat, baked turkey, cucumber, jelly Milk, beech Canned seafish, cooked cabbage, black tea
Thursday	Buckwheat, black bread + butter, tea with honey A variety of fruit Rice tight, boiled chicken with vegetables, fresh cabbage salad, jelly Milk, apple Omelet, tomatoes, compote
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat tight, steamed fish cutlets, beet salad, dried fruit compote Milk, banana Stewed liver liver, steamed vegetables, plant tea
Saturday	Buckwheat, butter, green tea Yogurt, Kuraga The rice strip cooked with cheese, salad leaves, berries compote Pears, nuts Steam fish, corn, tea
Resurrection	Oatfighting, cottage cheese, jelly Milk cocktail with banana Rice with beef and vegetables, green tea Omelet, tomatoes Baked Turkey, Peking Cabbage Salad, Compote