A weight gain of 10 kg does not always mean obesity. However, it has a significant negative impact on a woman's psychological state, as it usually "spoils" her figure.
Further changes in eating habits contribute to continued weight gain and negative health effects. To achieve a better figure and lose an "extra" 10 kg, you can use special nutritional recommendations.
Losing weight by 10 kg – optimal period
Targeted weight loss means a certain amount of stress on the body, which is accompanied by a reduced supply of nutrients and changes in metabolism.
To reduce the negative impact on the human body, it is important to pay attention to several features regarding the optimal period:
- Many nutritional recommendations "promise" rapid weight loss over a short period of 7 to 10 days - in fact, such a rapid loss of body weight is only possible when the supply of nutrients to the human body is almost completely stopped and is fraught with serious metabolic disorders and the resulting consequences for health.
- In overweight people, a significant decrease in body weight is possible with swelling of the soft tissues (subcutaneous tissue) - this occurs due to the loss of fluid from the swollen tissues, which also has no benefit for general health. Yes, you can do multiple massage sessions and reduce the number of calories. This gives quick results immediately, but at the expense of reducing swelling.
- The optimal period for losing weight by 10 kg is considered to be one periodat least 1 month– Over a certain period of time, with the correct implementation of nutritional recommendations against the background of increased physical activity, the body gradually adapts to new metabolic conditions. This does not have any negative effects on the human body. Most gradual weight loss diets provide a gradual cleansing of toxic compounds, as well as a reduction in atherosclerotic plaques (cholesterol deposits) in the arterial vessels, thereby significantly improving a person's well-being.
A decent weight loss of 10 kg is possible over a period of at least 1 month, which will not only improve your figure, but also your general well-being.
It is very important to lose weight under medical supervision 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) and allows for a negative energy balance (we consume more calories than we take in), which is what a bland diet is used for. This means that the amount of energy supplied is insufficient for the normal course of all vital processes in the body, which forces the body to use reserves.
A negative energy balance leads to a gradual decrease in lipid (fat) reserves in subcutaneous fat and weight loss. The weight loss menu for 1 week with a calorie content of 1200 kcal is presented in the table:
| Dinner time | Court | Weight, volume in g or ml (calorie content in kcal). |
| Monday | ||
| Breakfast | Fresh apple celery | 160 (42) |
| Cooked asparagus, egg white omelette | 160 (46) | |
| Radish and spring 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) | |
| Afternoon 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) | |
| Tuesday | ||
| Breakfast | Low-fat cottage cheese | 150 (83) |
| Carrot and pumpkin salad with walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | kiwi | 2 pieces (72) |
| Green tea with jasmine | 200 (17) | |
| Dinner | Cabbage soup with mushrooms and low-fat sour cream | 250 (68) |
| Braised cod with onions and carrots | 100 (67) | |
| Cooked cauliflower with herbs | 150 (34) | |
| Currant compote | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yoghurt | 125 (84) | |
| Dinner | Turkey Stroganoff | 100 (172) |
| Salad of peppers, cucumber and herbs with low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Wednesday | ||
| Breakfast | Protein casserole with herbs | 100 (63) |
| Sliced 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) |
| Braised beef with onions and olives | 100 (135) | |
| Braised zucchini and vegetables | 150 (38) | |
| Raisin compote | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yoghurt | 125 (86) | |
| Dinner | Boiled beef tongue | 75 (173) |
| Cooked broccoli and vegetables | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| Thursday | ||
| Breakfast | Protein omelet 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) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yoghurt | 125 (86) | |
| Dinner | Stuffed cabbage rolls with minced meat, carrots and onions | 200 (237) |
| Pepper salad with herbs | 100 (27) | |
| Camomile tea | 200 (17) | |
| Friday | ||
| Breakfast | Soaked, lightly salted herring | 55 (76) |
| Boiled potatoes with spring onions and dill | 150 (148) | |
| Chicory drink with added milk | 200 (34) | |
| Lunch | Baked apple stuffed with cottage cheese | 1 piece (108) |
| Milk cocktail with raspberries | 200 (73) | |
| Dinner | Cabbage soup made from fresh cabbage and herbs | 250 (64) |
| Braised beef with peppers | 100 (118) | |
| Celery, cucumber and scallion salad with low-fat yogurt | 130 (36) | |
| Dried apricot compote | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yoghurt | 125 (86) | |
| Dinner | Fish fillet casserole | 200 (101) |
| Sliced cucumber and lettuce leaves | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| Saturday | ||
| Breakfast | Omelet prepared with cottage cheese and cheese | 100 (155) |
| Salad with tomatoes and herbs | 150 (38) | |
| coffee with milk | 200 (23) | |
| Lunch | Apple | 1 piece (67) |
| Kefir with raspberries | 200 (82) | |
| Dinner | Broccoli soup with herbs | 250 (67) |
| Boiled chicken breast | 100 (115) | |
| Braised white cabbage with carrots | 150 (53) | |
| Currant compote | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Dinner | Cod protein casserole | 100 (76) |
| Salad of dill, celery, rocket with lemon juice. | 150 (45) | |
| Rooibos tea | 200 (17) | |
| Sunday | ||
| Breakfast | Boiled egg stuffed with spring 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) | |
| Braised zucchini and vegetables | 150 (38) | |
| Apple compote | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yoghurt | 125 (86) | |
| Dinner | Braised 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 a guideline and allows navigation through the main dishes, their quantity and calorie content. When making recommendations for losing 10 kg, it is important to take into account several features:
- Almost all foods with low energy value are allowed. Plant-based foods, lean meat (rabbit, chicken, turkey, beef) and dairy products (Ryaschenka, kefir, yogurt) are preferred.
- It is advisable to steam or boil food. Braising and baking are permitted. It is not recommended to eat fried foods. Which have more calories.
- Fatty fried meat and easily digestible carbohydrates, which have a high energy value, are excluded.
- For better absorption of food and to relieve the burden on the digestive system, it is recommended to eat more often (at least 5 times a day). Portions should be kept small.
- The last dinner is allowed no later than 4 hours before the expected bedtime.
- The body should receive enough fluids, which reduces hunger between meals.
The 7-day menu is used for healthy people with slight weight gain. It is believed that a daily calorie intake of 1200 kcal helps lose weight without compromising health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician can correct the diet. For faster individual weight loss, it is possible to reduce the energy value of the diet to less than 1200 kcal.
Types of diets
A reduction in the calorie content of food, as well as a rapid restructuring of metabolism with the aim of "burning fat" is possible when using various types of diets. Each diet is characterized by the predominance of certain foods in the diet:
- Oat diet– The main product is oat flakes, they are characterized by low energy value and have a positive effect on the organs of the digestive system. In order to supply the body with sufficient vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet makes it possible to lose 10 kg within a short period of time (from 7 to 10 days).
- Curd diet– Cottage cheese contains complete proteins and mineral salts. It has a beneficial effect on the liver, stomach and intestines. To supply the body with vitamins, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows weight loss of up to 800 g per day.
- Cucumber diet– Recommendations are aimed at quickly reducing a person's weight by sharply limiting the energy value of the food consumed. At the same time, the properties of fresh cucumbers make it possible to maintain the supply of vitamins and minerals in sufficient quantities. Typically, the cucumber diet is intended for a short period of time (fasting day "cucumber", diet for 3 days, including fruit and dairy products for a week). A ten-day diet can achieve significant weight loss.
- Kefir diet– The main food is kefir, which contains essential amino acids, some mineral salts and bacteria that are part of the normal intestinal flora. Fruits and vegetables must be added to the diet, which are necessary to provide the body with vitamins and minerals. The diet makes it possible to lose excess weight within a few weeks.
- Cabbage diet– Cabbage is a healthy plant; it contains vitamins, mainly group B, fiber and minerals. A strict, effective diet is prescribed, consuming only cabbage 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– With this technique you can lose weight effectively and quickly. Buckwheat contains a significant amount of vitamins, minerals and plant fiber. If you use nutritional recommendations for a long period of time, more than 3 days, be sure to include other foods in the diet. This is necessary to prevent negative health effects in the future.
- Potato diet– Despite the high starch content and energy value of potatoes, the majority of which are in the diet, significant weight reduction is possible. The product contains starch, plant fiber, vitamins B and C.
- Protein diet– Protein is the main synthetic material; it is part of all cell structures and intercellular substance. Nutritional recommendations include eating foods that contain predominantly proteins. 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 application of the recommendations requires the inclusion of plant components in the diet, which must necessarily contain vitamins and plant fiber.
- 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; it effectively binds various toxins of exogenous (coming from outside) and endogenous (formed in the structures of the digestive system) origin and removes them from the intestine. If taken for a long time, the diet must include other foods, especially vegetables and fruits. With the help of 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 within a week. Beets are a good sorbent. It also contains vitamins and minerals. Long-term use of the diet requires the inclusion of proteins and vitamins in the diet.
- Apple diet– Fresh fruit contains no fat, the amount of easily digestible carbohydrates is minimal, so the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins contained in fruits help cleanse the intestines. By following a strict diet, weight can be significantly reduced within a week. After a few days, other foods in addition to apples must be included in the diet in small quantities.
- No carb diet– Carbohydrates are organic compounds that are the main energy substrate. They take part in all kinds of exchanges. The breakdown of fats with the release of energy can only occur in the presence of carbohydrates ("fats burn in the flame of carbohydrates"). The diet involves the exclusion of sweets and starchy foods from the diet. The consumption of small amounts of vegetable fiber in fruits and vegetables isallowed. The main foods are meat, milk, eggs and fish. With the help of a carbohydrate-free diet, a weight reduction of 10 kg or more is possible within just 1 month.
- English diet– The recommendations will be implemented within 21 days; they involve alternating intake of protein-containing foods (lean meat, fish, eggs, milk) and vegetables. With proper nutrition it is possible to get rid of 3 to 10 kg.
The main features of popular diets for rapid weight loss are shown in the table below:
| diet | Period, days | How much weight can you lose, kg |
| oatmeal | 7 | 5-6 |
| Quark | 7 | 2-5 |
| Cucumber | 7 | 5 |
| kefir | 7-9 | 3-5 |
| Cabbage | 3-7 | 3-4 |
| buckwheat | 7-14 | 5-6 |
| Potato | 3-14 | 2-7 |
| protein | 7 | 3-5 |
| rice | 7-12 | 3-7 |
| Beetroot | 7 | 4-5 |
| Apple | 7 | 3-7 |
| No carbohydrates | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short period of time, including:
- Vegetarian diet– includes only vegetables and fruits. Its use is not recommended due to the lack of complete proteins with essential amino acids in the diet. A fruit diet with the exclusion of vegetables from the diet stands out separately.
- Fish diet– The basis is low-fat fish and products made from it; weight loss occurs in the same period as with a protein diet.
- Pearl barley diet– includes barley and small amounts of other foods for long-term use.
- Tomato or tomato diet– Contains only tomatoes, can have a negative effect on the structures of the digestive system and the body as a whole, a reduction in body weight by 5 kg is achieved after 10 days.
- Dill diet– The basis is the predominant use of dill and cucumbers, which allows you to lose weight by 4 kg in 10 days.
- Orange diet– The basis of the diet is oranges, which make it possible to significantly limit the calorie content with a sufficient supply of vitamins. There is no reliable data on the timing of weight loss when using the recommendations.
- Yogurt diet– a good option that allows providing the human body with complete proteins. A weight loss of 5 kg occurs within 7-14 days.
- Pumpkin diet– Pumpkin is a vegetable that contains some vitamins, proteins, plant fiber and a small amount of carbohydrates. The diet allows you to lose 5 kg of weight in 10 days. It is recommended to add vegetables, fruits and a small amount of meat to the diet.
- Water diet for quick weight loss– "Hard diet", i. e. fasting when the diet contains only water. Essentially, it represents fasting and is therefore not recommended for use. There is a risk of irreversible changes and negative health consequences.
- Keto diet– a variant of nutritional recommendations, the essence of which is to exclude carbohydrates from the diet and at the same time increase the content of fats and proteins. This makes it possible to "burn" the body's own lipids with the formation of ketone bodies. It is assumed that the diet is not harmful to health. However, doctors often advise against its use, as it leads to a significant change in metabolism. With the help ofKetone diet allows weight loss of 5-7 kg per week.
To urgently lose weight, an express diet is used, which is an option in which only one suitable food is eaten for a short period of time (no more than 7 days).
Stop the diet
Quitting a diet requires a process of gradually increasing calorie intake and dietary variety. This is necessary to prevent renewed weight gain and metabolic changes in the event of zero or positive energy balance. To achieve this, you should limit or better exclude fried, fatty foods and alcohol, and also increase physical activity (morning exercise, walk in the fresh air).
How to save the result
To prevent re-recruitment 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 exercise, daytime walks in the fresh air).
- Frequent meals at least 5 times a day, but in small portions.
- Dinner 4 hours before expected bedtime.
By adhering to the recommendations for life, you will not only be able to constantly maintain your weight at an optimal level, but also maintain your health.
Exercises to lose weight by 10 kg
In order to successfully lose 10 kg at home, it is recommended to perform several physical exercises that will help you quickly "burn" fat reserves in the subcutaneous tissue:
- Run– Exercising for 10-15 minutes a day burns significant amounts of calories while reducing the volume of fatty tissue evenly throughout the body. Depending on a person's weight, 10 minutes of running (speed 10 km/h) "burns" 100 to 150 kcal.
- Bathe– During physical activity, all muscle groups are stressed, which has a positive effect on their tone and accelerates the breakdown of fat reserves.
- Go– It is better to walk for half an hour in the fresh air, this will have a positive effect and speed up the process of losing excess weight. Walking for an hour consumes 200 to 300 kcal.
- Abdominal exercises– Lying on your back, pull your head and bent legs up. The number of calories burned depends on the type of exercise (interval or circuit training).
- Increased tone of the thighs and buttocks– Squats that are not completed (squatting on an imaginary chair).
Advice from nutritionists
Rapid weight loss also has a negative effect. Nutritionists therefore give some useful tips for harmonious weight loss with health benefits:
- It is important to select the optimal diet according to several basic criteria - to ensure gradual weight loss over a long period of time (at least 1 month), as well as an adequate supply of the human body with all vitamins, minerals and complete proteins.
- Combining the implementation of nutritional recommendations with increased physical activity.
- Frequent, fractional meals in small portions, which allows you to reduce the functional load on the organs of the digestive system and minimize the intensity of the feeling of hunger.
- Dinner 4 hours before bedtime, with the energy absorbed from food being consumed and not stored in the form of subcutaneous fat.
Before starting a diet, it is recommended that you first consult a nutritionist. He will select rational weight loss measures for people with various concomitant diseases (cardiovascular, endocrine diseases, metabolic disorders) in each individual case.