You can lose weight without harming your health. But it must be done correctly. If you want to quickly lose 10 pounds in a month, know that it is not safe to lose two and a half pounds in 7 days. Doctors believe that overly spectacular diets are stressful on the body.
Please note that the norm is considered a weight loss of no more than 700 grams per week. At the same time, you cannot exhaust yourself with hunger strikes, but just follow the recommendations and eat properly. This type of food won't hurt you, even if it lasts longer. The faster we lose weight, the harder it strives to come back. Nutritionists call this the "boomerang effect".
How to lose 10 kg weight per month and not harm your health?
With dietary restrictions, the body goes into protection by storing fat reserves in the depot. And if you don't fast, the fat comes back twice. Obese people lose the first ten pounds more easily. Certainly, with each next step, they have to win back with a lot of effort.
Nutritional advice
If you ask experts how to lose 10 kg in a month without harm to health, most likely they will advise you to eat separately. This means that proteins, carbohydrates and fats must enter the body at different times. In other words, the fewer pickles you have on your plate, the simpler the food and the more beneficial it is. But we shouldn't forget about sport either. Lying on the sofa, you can not get rid of the weight.
Limits of fast diets
The types of calorie restriction recommended by nutritionists are called express diets. They ban certain types of food for a short time. They will not cause serious harm to the body. The most famous types of them:
Acting
This moderate fast promises weight loss of up to four kilograms in 4 days.
First day
They eat boiled rice and drink tomato juice. You can replace the drink with green tea (about two liters). Eat in moderation so as not to be hungry. Salt is limited.
Second day
Only low-fat cottage cheese with kefir is allowed. The amount of food should be within the normal range.
The third day
Boiled chicken breast. Can be replaced with lean turkey. Drink only green tea. Sugar is excluded.
Fourth day
We perform blood purification. During the day you should drink a bottle of dry red wine (not port) in small portions. Eat slices of unsalted cheese.
Single-product diets
The duration of these diets is short (about a week). The most famous of them are kefir, Japanese, protein or buckwheat.
Kefir
It is considered strict but effective. The promised effect is up to one kilogram of weight lost per day. Kefir is good for the stomach and intestines. Cleanses the body of toxins well. But, it can only be used after consulting a doctor. This type of fast was used by many pop stars. Its main principles are as follows: 1. 5 liters of sugar-free kefir should be drunk during the day in small portions. This is a clean diet that lasts for three days. But, if this method does not suit you, eat up to one kilogram of fruit per day. But, in this case, the kefir fast should be extended to a week.
Japanese
Allows you to lose up to eight kilograms in a matter of weeks. There are several options. The first consists of protein foods and vegetables. There is a restriction on carbohydrates. The second option includes rice, vegetables, fruits, fish, beans, green tea, and milk.
Protein
This can take up to two weeks. As the name suggests, it only contains protein products. Lean cooked meats: beef, veal, chicken breast, cottage cheese and eggs. This type of food is suitable for young people who actively participate in sports. It is not used more than once a year, because it has contraindications. Better to consult a doctor.
Fasting days
This type of fast is characterized by taking a single product during the day. Buckwheat especially helps to lose weight. In two weeks, you can lose 10 to 15 kilograms or more. It is not difficult to prepare it. In the evening, you need to take 500 grams of good buckwheat, rinse it and pour 1. 5 liters of boiling water. Then wrap the pan with a warm blanket and leave it until morning. It will be ready the next day. Drain off excess water.
The resulting porridge is divided into four doses. In addition, you can drink a liter of low-fat kefir per day and eat vegetables (cucumbers, tomatoes, celery) or sour fruits.
The diets described limit the intake of carbohydrates and force the body to spend the energy reserves of our fat reserves.
From this it can be concluded that with a combination of diets it is quite possible to lose 10 pounds in a month. As long as it is done with care and without excessive enthusiasm. Of course, the given recipes will work differently for each person. This is due to the individual abilities of the body, the desire to play sports and the correct diet.
Side effects
The desire to lose weight quickly can lead to fatigue, headaches, and general weakness. Don't set a goal to lose weight by a specific date. It's best to do it slowly but surely, with the guarantee that the 10 pounds thrown away will never come back. The main thing is to set a goal and organize your diet properly. Before starting the fast, consult a dietician and study the information that can be found on the site.
About motivation
Slow but safe weight loss is not only a restructuring of the body, but also careful work on yourself. If you have the strength to face your own laziness, you can be proud of the results. To motivate yourself, sometimes take pictures without your clothes on. This is to better assess the results. Do this at the start and end of the month.
Such pictures will delight you and encourage you to strive more for a beautiful body. If you don't feel like engaging in strenuous crosses and fitness, you can replace them with brisk walking, light jogging, and breathing exercises.
If you have the will and desire to become the owner of a great body, then you will find a few hours and gradually get rid of excess fat.