Fast diet for weight loss per week 10 kg: description, menu a week for men and women

A healthy, balanced diet is the basis of full human life.A properly compiled diet provides the body's body and prevents various diseases.If harmless products are chosen in the daily menu, they provide a healthy lifestyle.The nutrition is a useful habit by following certain rules.Make a little effort and, in return, get a slender body and a long life.

Proper nutrition is an excellent assistant to fight excessive kilograms.It is not necessary to keep the exhaustive diet and reduce the number of foods to lose weight.Do not become a supporter of a small diet.Contact healthy eating and enjoy the weight loss process.

Principles for the Fast Diet Food: How to Lose Weight 10 Kg per week?

It is not enough to buy the right quality products for weight loss.You need to compile a menu competently every day.But first you have to adhere to the food rules of food.By meeting simple requirements, you can quickly achieve the desired results.

Contact the following principles up to 10 kg of weight loss per week:

1. Checking the calories used- The diet is based on plant food.Low calorie and fiber rich.Vegetable foods contain vegetables, salads, fruits, whole grains, nuts, seeds.For weight loss, gradually reduce the calorie number used.Do not forget the composition of the drinks used.Balance the proportion of products.The body must receive a reasonable amount of protein, fat and carbohydrate.
2. Avoid a long break between meal.During the day, the amount of meals should be at least five times.Organize additional snacks to cope with the feeling of hunger.The point is to eat in small portions.We recommend that you eat at the same time, which promotes the habit.
3. Don't eat food from the fast food restaurant.Ready food has a high calorie content.Contains preservatives, dyes, flavors.For such a meal, you get your daily calorie content with minimal content with the contents of the useful substances.
4. Prepare a nutritious timely breakfast.Don't rush to have breakfast in the early times.Check the feeling of hunger after a night's rest.Don't be tempted for greasy food for breakfast.Prepare a hearty and balanced food that gives you energy all day.
5. Drink water and healthy teas.Don't forget to drink regular water during the day.It allows metabolism to occur faster.Use various herbal teas.They help you cope with the early feeling of hunger.With the help of the liquid, toxins from the body are excreted.
6. Organize snacks.Use fruits, vegetables, fruit juices, dried fruits among the main foods.This helps to avoid the feeling of hunger.
7. Profitatives of physical activity of the body.During the days of increased physical and mental activity, you can consume sufficient amounts of carbohydrates, fats and proteins.Do not lead the body's exhaustion.
8. Choose enough time to eat.Convert the use of food into a ritual.Chews the food thoroughly.Don't rush or eat on the go.He is not willing to buy fluid during meals.Remove your thirst either in advance or after a meal.

Slim Products: What can you eat 10 kg?

If you choose products that can lose up to 10 kg per week, you must consider the following factors:

• Minimize the use of flour productsOr
• Enter fresh raw products.Refusing to cook fried foods.Prepare steam, cook and bake.
• Alcohol consume calorie content.Do not plug alcohol with a large number of products.
• Limits the use of salt and spices.Salt stimulates the stagnation of the liquid in the body.Spices stimulate appetite, giving the food more taste.

Enrich your diet with the contents of high vitamins and amino acids.

We highlight a series of mandatory products that can lose 10 kg in 7 days:

1. Meat.
   
   Enter the preference for low greasy meat types.Chicken, turkey, veal is perfect.Using meat products, you get a protein that promotes accelerating metabolic processes.Meat is an indispensable assistant to make the first dishes.
   
   
2. Fish.
   
   The fish is quickly absorbed by the body and after a meal it remains a lightness.The fish contain a large number of trace elements and proteins that are rich in vitamin A and D.Contains useful fats.It is perfectly complemented by any side dish.
   
   
3. Low calorie products.
   
   Most of the menu should be fresh vegetables and fruits.They cope with the feeling of hunger and provide the body with the necessary vitamins.You can make a large number of salads with different vegetables and fruits.
   
   

4. Calcium products.
   
   The diet should have fermented dairy products.They normalize the digestive process and regulate the intestines.The main source of calcium and phosphorus.Milk is ideal for producing various protein cocktails.
   
   
5. Croats and legumes.
   
   Thanks to the high content of carbohydrates, the nail sets cope with hunger.Take complex carbohydrates for breakfast and get energy all day.
   
   The legumes are rich in vegetable protein.Low calorie products while providing vitamins and minerals to the body.The beans perfectly remove cholesterol and normalize blood sugar.A large selection of cereals and legumes diversifies the menu.
   
   
6. Tea, fruit juices, fruit drinks.
   
   Contribute to the disposal of the body from excess fluid.The diet should have green teas, citrus leaves, and berry fruit drinks.

Products that you need to stay 10 kg per week when you are dependent on weight loss, list

To achieve the best result, many products should be left:

1. Pasta and cakes.
   
   Such products have a high starch content, which contributes to the retention of fluid in the body.Confectionery products are very high in calories and cause significant damage to the figure.
   
   
2. Semi -elaborate products and sausages.
   
   The composition of the sausage exceeds the standard of protein and starch and is allowed when losing weight.When charged with cooking technology, the body is harmful.They lose their benefits under the frosty effect of semi -finished products.It may contain low quality ingredients.They do bad with the feeling of hunger.
   
   
3. Ski products.
   
   Regular use of chips, biscuits and various snacks leads to health problems. Such products have high content of salt and flavor enhancers.
   
   
4. Baking dishes.
   
   Products prepared at high temperatures lose a large amount of useful properties.Baked foods contain large amounts of cholesterol and absorbed poorly.Instead of vegetable oil and margarine, prefer olive and creamy oil.
   
   
5. Sweetness.
   
   In the evening you can't use sweets as it takes a long time to digest.Natural sweets - honey, dried fruits, jam, jam - should be given.You can use a small amount of black chocolate.
   
   

6. Smoked food.
   
   In the smoking process, the concentration of harmful substances in the product is doubled.Smoked foods are rich in salt and various preservatives.
   
   
7. Safe.
   
   The sauces must be denied with high calorie content.The most harmful mayonnaise in this case.You can cook useful sauces for yourself.For example, tomatoes or balm.

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

The daily calories daily lead to faulty functioning of the body's metabolism processes.You begin to replenish your energy by reducing your muscle mass.In order to make weight loss painless for your health,Calculate and adhere to your daily calorie content.

You can use different types of formulas.Each is related to individual indicators - growth, weight and age.In addition, the calculation of calories should take into account your physical activity at different durations.The minimum daily norm with a sedentary lifestyle is 1500-2000 kcal.For active everyday life, you need to increase the norm -add 200 to 500 kcal.

Important: The most common and accurate formula for calculating daily calorie norms: The formula of Mifflin-san Geor  10*Weight+6.25*Height-5*Age

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

If you add an active day of activity to the schedule, you must multiply the result from 1.3 to 1.7, depending on the intensity of the load.

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

By assembling the menu for a week, you can buy the necessary products in advance.

When selecting products, the principles of nutrition should be followed:

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

The highest calorie should be the food consumed during lunch time.Mandatory dinner at least 3 hours before going to bed.The intervals between meals should be the same, up to 4 hours.By reinforcing your diet with physical exercises, you quickly achieve the best results.

From a physiological point of view, women tend to develop the fat layer faster.Therefore, the number of fats they consume should be lower than in men.The male diet may contain a moderate amount of sweet and fast -absorbed carbohydrates, and it is better for women to exclude such products.Do not forget to take water between meals.

Made for men and women:

• Fish and meat - female part 100 g, male dose of 150 g
• Greener - women's dose is 150 g, male part 200 g
• Salad - for men and women - 150 g
• Dairy products and women 200 g, male dose 200-300 g
• The amount of liquid outside the water - for men and women - 200 ml

The table shows one of the many optionsThe menu for men and for women to lose 10 kg per week.Depending on your preferences, you have the right to set up the main recommendations.

The day of the week	Menu for men
Monday	Omelet, cereal bread, black tea Low greasy cottage cheese Steam beef, vegetable soup, fruit drink Fruit -chosen fruit Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread bran + butter, green tea Kefir Fried turkey, cooked beet + nuts, chicken soup, dried fruit compote Solo Steam fish slice, vegetable runner, kefir
Wednesday	Omlet with mushrooms, bread with crutons, jelly Drinking yoghurt Steamed calf meat, vegetable carrier, herbal tea Citrus fruits Steamed cabbage, mashed potatoes, kefir
Thursday	Buckwheat porridge, cooked egg, black tea Milk -producing cocktail with berries Cooked chicken breast, cabbage soup, jelly Cottage cheese +raisins Roast beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread toast + butter, green tea Ryazhenka Borsch, vegetable salad, black tea Banana Steamed liver liver, steamed vegetables, milk
Saturday	Rice porridge with milk, pear, tea with honey Yogurt Caesar salad, vegetable stew, boiled beef, dried fruit compartment Fried apples, nuts Fried fish with cheese, steamed vegetables, kefir
Resurrection	Corn porridge, milk Cheeses with dried apricots Pea soup, chicken meatballs, tomato juice Fruit -chosen fruit Calf steak, vegetable salad, milk

Menu for a week for 10 kg weight loss for women

The day of the week	Menu for women
Monday	Wheat porridge, butter, kefir Cottage cake + dried apricot Sailor oatmeal, salad cucumber + tomato, fruit drink Boiled eggs, corn Steam fish, fried vegetables, black tea
Tuesday	Drinking oatmeal, drinking yogurt, juice Milk -producing cocktail with banana Rice, cooked chicken breast, fresh cabbage, jelly Omlet, tomato Steam beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, cottage cheese, herbal tea Drinking yogurt, plums Sailor oatmeal, fried turkey, cucumber, jelly Milk, peanuts Canned sea fish, steamed cabbage, black tea
Thursday	Buckwheat porridge, black bread + butter, tea with honey Fruit -chosen fruit Rice, cooked chicken with vegetables, fresh cabbage salad, jelly Milk, apple Omlet, tomato, compote
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat porridge, steamed fish slices, beetroot salad, dried fruit compote Milk, banana Steamed liver liver, steamed vegetables, herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, kuraa Rice, roast turkey with cheese, salad leaves, berry compote Pear, nuts Steam fish, corn, tea
Resurrection	Oat porridge, cottage cheese, jelly Milk -producing cocktail with banana Rice beef and vegetables, green tea Omlet, tomato Fried turkey, Beijing cabbage salad, compote