An increase in body weight of 10 kg does not always refer to obesity. However, it has a significant negative impact on a woman’s psychological state, as it usually "spoils" her figure.
Further changes in eating behavior contribute to continued weight gain and negative health effects. To achieve an improved figure and lose "extra" 10 kg, you can use special dietary recommendations.
Losing weight by 10 kg - optimal period
Targeted weight loss implies a certain stress on the body associated with a decrease in the supply of nutrients and changes in metabolism (metabolism).
To reduce the negative impact on the human body, it is important to pay attention to several features regarding the optimal period:
- Many dietary recommendations "promise" rapid weight loss over a short period of time from 7 to 10 days - in fact, such a rapid decrease in body weight is only possible with an almost complete cessation of the supply of nutrients to the human body, which is fraught with serious metabolic disorders and subsequent consequencesfor good health.
- A sharp decrease in body weight is possible in obese people 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 go for several massage sessions and reduce the number of calories, this will immediately give quick results, but at the expense of reducing swelling.
- The optimal period for losing weight by 10 kg is considered to be a period of timeat least 1 month– over a given period of time, with proper implementation of dietary recommendations against the background of increased physical activity, the body gradually adapts to new metabolic conditions. This does not have a negative effect on the human body. Most diets for gradual weight loss cause a gradual cleansing of toxic compounds, as well as a decrease in atherosclerotic plaques (cholesterol deposits) in the arterial vessels, as a result of which a person’s well-being significantly improves.
Proper weight loss of 10 kg is possible over a period of time of at least 1 month, which will not only improve your figure, but also your overall well-being.
It is very important to lose weight under the supervision of a doctor 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) makes it possible to achieve a negative energy balance (we spend more calories than we take in), for which light diets are used. This means that the amount of incoming energy is not enough for the normal course of all vital processes in the body, which forces the body to use reserve 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:
| Meal time | Dish | Weight, volume in g or ml (calorie content in kcal). |
| Monday | ||
| Breakfast | Fresh apple-celery | 160 (42) |
| Boiled asparagus, egg white omelette | 160 (46) | |
| Radish and green 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 fruits 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, 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) |
| Stewed cod with onions and carrots | 100 (67) | |
| Boiled cauliflower with herbs | 150 (34) | |
| Currant compote | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| Dinner | Turkey Stroganoff | 100 (172) |
| Salad of sweet pepper, cucumber and herbs with low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Wednesday | ||
| Breakfast | Egg white casserole with herbs | 100 (63) |
| Sliced lettuce, cucumber, greens | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| Lunch | Banana | 1 piece (123) |
| Green tea | 200 (17) | |
| Dinner | Barley soup with champignons | 250 (109) |
| Stewed beef with onions and olives | 100 (135) | |
| Stewed zucchini and greens | 150 (38) | |
| Raisin compote | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Boiled beef tongue | 75 (173) |
| Boiled broccoli and greens | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| Thursday | ||
| Breakfast | Protein omelet with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Whole grain 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 yogurt | 125 (86) | |
| Dinner | Stuffed cabbage rolls with minced beef, carrots and onions | 200 (237) |
| Bell pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| Friday | ||
| Breakfast | Soaked lightly salted herring | 55 (76) |
| Boiled potatoes with green 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) |
| Stewed beef with bell pepper | 100 (118) | |
| Celery, cucumber and green onion salad with low-fat yogurt | 130 (36) | |
| Compote of dried apricots | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Casserole made from fish fillets | 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 tomato 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) | |
| Stewed white cabbage with carrots | 150 (53) | |
| Currant compote | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Dinner | Cod and Egg White Casserole | 100 (76) |
| Salad of dill, celery, arugula with lemon juice. | 150 (45) | |
| Rooibos tea | 200 (17) | |
| Sunday | ||
| Breakfast | Boiled egg stuffed with green 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) | |
| Stewed zucchini and greens | 150 (38) | |
| Apple compote | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Braised turkey breast with carrots, bell peppers and onions | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is approximate; it makes it possible to navigate 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 that have low energy value are allowed. Preference is given to plant foods, lean meats (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is advisable to steam or boil food. Stewing and baking are allowed. It is not recommended to eat fried foods. Which have more calories.
- Fatty fried meats and easily digestible carbohydrates, which have high energy value, are excluded.
- For better absorption of food, as well as to reduce the load 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 expected bedtime.
- The body should receive a sufficient amount of fluid, which reduces the severity of hunger between meals.
The 7-day menu is used for healthy people with slight weight gain. It is believed that a daily caloric intake of 1200 kcal helps to 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 weight loss on an individual basis, it is possible to reduce the energy value of the diet to less than 1200 kcal.
Types of diets
Reducing the calorie content of food, as well as a rapid restructuring of metabolism aimed at "burning" fat, is possible when using several types of diets. Each diet is characterized by the predominance of certain foods in the diet:
- Oat diet– the main product is oatmeal, it is characterized by low energy value and has a beneficial effect on the organs of the digestive system. To sufficiently provide the body with 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 provide the body with vitamins, the diet is supplemented with fruits, vegetables, and other dairy products. The diet allows you to achieve 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 incoming food. At the same time, due to the properties of fresh cucumbers, it is 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 "cucumber" day, diet for 3 days, for a week including fruits and dairy products). Significant weight loss can be achieved through the use of a ten-day diet.
- Kefir diet– the main food product is kefir, which contains essential amino acids, some mineral salts, as well as bacteria representatives of the normal intestinal microflora. 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, in which only cabbage is consumed for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet in order to provide the body with the necessary nutrients.
- Buckwheat diet– the technique allows you to lose weight effectively and quickly; buckwheat contains a significant amount of vitamins, minerals and plant fiber. When using dietary recommendations for a long time for more than 3 days, be sure to add other foods to 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, with its predominant content in the diet, it is possible to significantly reduce weight. 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. Dietary recommendations involve eating foods that contain predominantly proteins. These include fermented milk products, chicken eggs, fish, and lean meats. With the help of a diet, it is possible to reduce body weight by 3-5 kg within a week. Long-term use 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 and removes from the intestine various toxins of exogenous (came from outside) and endogenous (formed in the structures of the digestive system) origin. With long-term use, the diet must include other foods, in particular vegetables and fruits. With the help of recommendations, you can reduce your weight by 3-5 kg over 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 fruits do not contain fat, the amount of easily digestible carbohydrates is minimal, due to which the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectins, which are part of fruits, help cleanse the intestines. Using a strict diet can significantly reduce weight within a week. After a few days, in addition to apples, other food products must be included in the diet in small quantities.
- No carbohydrate diet– carbohydrates are organic compounds that are the main energy substrate. They take part in all types of exchange. 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 excluding sweets and foods containing starch from the diet. It is allowed to consume a small amount of plant fiber in fruits and vegetables. The main food products are meat, milk, eggs, fish. With the help of a carbohydrate-free diet, it is possible to reduce weight by 10 kg or more within just 1 month.
- English diet– the recommendations will be implemented within 21 days; they imply alternating intake of protein foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition makes it possible to get rid of 3 to 10 kg.
The main characteristics of popular diets for rapid weight loss are presented in the following table:
| Diet | Time period, days | How much weight can you lose, kg |
| Oatmeal | 7 | 5-6 |
| Curd | 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, these include:
- Vegetarian diet– includes only vegetables and fruits. Its use is not recommended, which is due to the lack of complete proteins containing 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; body weight loss occurs in the same time frame as when using a protein diet.
- Pearl barley diet– includes barley and small amounts of other food products for long-term use.
- Tomato or tomato diet– includes 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 of 5 kg is achieved after 10 days.
- Dill diet– the basis is the predominant use of dill and cucumbers, which allows you to reduce weight by 4 kg in 10 days.
- Orange diet– the basis of the diet is oranges, which makes it possible, with a sufficient supply of vitamins, to significantly limit calorie content. There is no reliable data on the timing of weight loss when using the recommendations.
- Yogurt diet– a good option that makes it possible to provide 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", which is fasting, when the diet includes only water. In essence, it represents fasting, so it is not recommended for use. There is a risk of developing irreversible changes and negative health consequences.
- Keto diet– a variant of dietary recommendations, the essence of which is to exclude carbohydrates from the diet while simultaneously increasing the content of fats and proteins. Due to this, it is possible to achieve "burning" of endogenous lipids with the formation of ketone bodies. It is believed that the diet is not harmful to health. However, doctors often do not recommend using it, since a significant change in metabolism occurs. With the help of the ketone diet, it is possible to reduce weight by 5-7 kg per week.
In order to urgently lose weight, an express diet is used, which is any option that includes eating only one appropriate food product for a short period of time (no more than 7 days).
Quitting the diet
Quitting a diet involves a process of gradually increasing caloric intake and dietary diversity. This is necessary to prevent weight gain back, as well as metabolic changes under conditions of zero or positive energy balance. To do this, you should limit, or better yet exclude, fried, fatty foods and alcohol from the diet, and also increase physical activity (exercise in the morning, walking in the fresh air).
How to save the result
In order to prevent repeated 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 (exercise in the morning, walking in the fresh air during the day).
- Frequent meals at least 5 times a day, but in small portions.
- Dinner 4 hours before expected bedtime.
Lifelong adherence to the recommendations will not only allow you to maintain your weight at a constant optimal level, but will also make it possible to 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 a significant amount of calories, while the volume of adipose tissue decreases evenly throughout the body. Depending on a person’s weight, 10 minutes of running (speed 10 km per hour) "burns" from 100 to 150 kcal.
- Swimming– physical activity involves all muscle groups, which has a positive effect on their tone and accelerates the disappearance of fat reserves.
- Walking– it is better to walk on foot in the fresh air for half an hour, this has a positive effect and allows you to speed up the process of losing excess weight. During 1 hour of walking, 200 to 300 kcal are consumed.
- Abdominal exercises– lying on your back, pull up your head and bent legs. The number of calories burned depends on the type of exercise (interval or circuit).
- Increased tone of thighs and buttocks– squats that are not performed completely (squatting on an imaginary stool).
Advice from nutritionists
Rapid weight loss also has an adverse effect. Therefore, for harmonious weight loss with health benefits, nutritionists give some useful tips:
- It is important to choose the optimal diet according to several basic criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as a sufficient supply of all vitamins, minerals and complete proteins to the human body.
- Combining the implementation of dietary 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, as well as minimize the intensity of the feeling of hunger.
- Dinner 4 hours before bedtime, during which the energy received from food is consumed and is not stored in the form of subcutaneous fat.
Before starting any diet, it is recommended to first consult with a nutritionist. He will select rational weight loss measures for people with various concomitant pathologies (cardiovascular, endocrine diseases, metabolic disorders) in each specific case.