An increase in body weight of 10 kg does not always refer to obesity. However, it has a significant negative effect on the psychological state of a woman, as it usually "spoils" her figure.
Further changes in eating behavior contribute to continued weight gain and negative health effects. To achieve a better figure and lose the "extra" 10 kg, you can use special dietary recommendations.
Lose weight by 10 kg - optimal period
Targeted weight loss implies a certain stress on the body related to a decrease in the supply of nutrients and changes in metabolism (metabolism).
To reduce the negative effects on the human body, it is important to pay attention to some features regarding the optimal period:
- Many dietary recommendations "promise" rapid weight loss in a short period of time from 7 to 10 days - in fact, such rapid weight loss is only possible with an almost complete cessation of the supply of nutrients to the human body, which is full of serious metabolic disorders andsubsequent consequences for good health.
- A sudden decrease in body weight may occur in obese people with swelling of soft tissue (subcutaneous tissue) - this occurs due to the loss of fluid from the swollen tissue, 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 period of time, with the correct implementation of dietary recommendations against the background of increased physical activity, the body gradually adapts to the new metabolic state. This has no negative effect on the human body. Most diets for gradual weight loss lead to a gradual cleansing of toxic compounds, as well as a decrease in atherosclerotic plaque (cholesterol deposits) in arterial vessels, as a result of which a person's well-being improves significantly.
Correct weight loss of 10 kg is possible in 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) making it possible to achieve a negative energy balance (we spend more calories than we take in), for which a light diet is used. This means that the amount of incoming energy is not enough for the normal course of all important 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. A weight loss menu for 1 week with a calorie content of 1200 kcal is presented in the table:
| Eating time | Dish | Weight, volume in g or ml (calorie content in kcal). |
| Breakfast | Fresh apple-celery | 160 (42) |
| Boiled asparagus, egg white omelette | 160 (46) | |
| Carrot 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 additional vegetables (potatoes, onions, carrots) | 255 (109) |
| Turkish meatballs cooked in tomato sauce | 100 (182) | |
| Cucumber, tomato and herb salad | 130 (25) | |
| Dry fruit compote | 200 (93) | |
| Afternoon snack | Fresh sliced 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) | |
| Breakfast | Low-fat cottage cheese | 150 (83) |
| Carrot, pumpkin salad with walnuts and yogurt | 130 (165) | |
| Pomegranate juice | 200 (83) | |
| Lunch | Kiwi fruit | 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) | |
| raisin compote | 200 (75) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| dinner | Turkey Stroganoff | 100 (172) |
| Sweet pepper, cucumber and herb salad with low-fat yogurt | 130 (43) | |
| Tea with bergamot | 200 (19) | |
| Breakfast | Egg white 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 champignons | 250 (109) |
| Stewed beef with onions and olives | 100 (135) | |
| Boiled zucchini and vegetables | 150 (38) | |
| raisin compote | 200 (97) | |
| Afternoon snack | pears | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| dinner | Boil beef tongue | 75 (173) |
| Boiled broccoli and vegetables | 150 (37) | |
| Green tea with thyme and honey | 200 (48) | |
| Breakfast | Protein omelette with asparagus | 150 (58) |
| Tomato salad | 100 (23) | |
| Whole grain toast | 30 (53) | |
| Coffee with milk | 200 (26) | |
| Lunch | pears | 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 | Cabbage rolls stuffed with minced beef, carrots and onions | 200 (237) |
| Bell pepper salad with herbs | 100 (27) | |
| Chamomile tea | 200 (17) | |
| Breakfast | Lightly marinated salted herring | 55 (76) |
| Boiled potatoes with green onions and dill | 150 (148) | |
| Chicory drink with extra milk | 200 (34) | |
| Lunch | Baked apples 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) | |
| Dried apricot compote | 200 (68) | |
| Afternoon snack | grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| dinner | Casserole is made from fish filling | 200 (101) |
| Sliced cucumber and lettuce | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| Breakfast | Omelet is 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) | |
| Boiled white cabbage with carrots | 150 (53) | |
| raisin 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) | |
| Breakfast | Boiled eggs stuffed with green onions and herring | 1 piece (107) |
| Green beans 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) | |
| Boiled zucchini and vegetables | 150 (38) | |
| apple compote | 200 (78) | |
| Afternoon snack | Orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| dinner | Braised turkey breast with carrots, bell pepper and onion | 100 (131) |
| Tomato salad | 150 (37) | |
| Green tea with mint and honey | 200 (48) | |
The weekly diet is an estimate; it makes it possible to navigate the main dish, its quantity and calorie content. When making recommendations to lose 10 kg, it is important to take into account several features:
- Almost all foods that have a low energy value are allowed. Preference is given to plant foods, lean meat (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is advisable to steam or boil food. Cooking and baking are allowed. It is not recommended to eat fried food. Which has more calories.
- Fatty fried meat and easily digestible carbohydrates, which have a high energy value, are excluded.
- For better absorption of food, as well as to reduce 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 a sufficient amount of fluid, which reduces the severity of hunger between meals.
The 7-day menu is for healthy people with little weight gain. It is believed that a daily calorie intake of 1200 kcal helps to lose weight without affecting 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 individually, it is possible to reduce the energy value of the diet to less than 1200 kcal.
Type of diet
Reducing the calorie content of food, as well as rapid restructuring of metabolism aimed at "burning" fat, is possible when using some types of diet. Each diet is characterized by the dominance of certain foods in the diet:
Oat diet – the main product is oats, it is characterized by a low energy value and has a good effect on the organs of the digestive system. To provide the body with sufficient vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food taken, the diet makes it possible to lose 10 kg in a short period of time (from 7 to 10 days).Curd diet – cottage cheese contains complete protein and mineral salts. It has a good 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 aimed at reducing a person's body weight quickly by sharply limiting the energy value of food intake. At the same time, due to the nature of fresh cucumbers, it is possible to maintain the supply of vitamins and minerals in sufficient quantities. Usually, the cucumber diet is intended for a short period of time ("cucumber" fasting days, a 3-day diet, 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 representatives of normal intestinal microflora bacteria. Fruits and vegetables must be added to the diet, which are necessary to provide the body with vitamins and minerals. The diet allows you to lose excess weight in a matter of weeks.Cabbage diet – cabbage is a healthy plant; it contains vitamins, especially group B, fiber and minerals. A strict and effective diet is prescribed, where only cabbage is eaten for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet to supply the body with the necessary nutrients.Buckwheat diet – this technique allows you to lose weight effectively and quickly; Buckwheat contains a large amount of vitamins, minerals and plant fiber. When using the recommended diet for a long time for more than 3 days, be sure to add other foods to the diet. This is necessary to avoid negative health effects in the future.Potato diet – despite the high starch content and energy value of potatoes, with their main content in the diet, it is possible to significantly reduce body weight. This 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 materials. Diet recommendations involve eating foods that contain mostly protein. These include fermented milk products, chicken eggs, fish, and lean meats. With the help of a diet, it is possible to lose weight by 3-5 kg in a week. The long-term use of the recommendation requires the inclusion of plant components in the diet, which must 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 sorbent properties; it effectively binds and removes from the intestines various toxins of exogenous (coming from outside) and endogenous (formed in the structure of the digestive system) origin. With long-term use, the diet must include other foods, especially vegetables and fruits. With the help of the recommendations, you can reduce your weight by 3-5 kg in a relatively short period of time.Beetroot diet – a way to lose weight by 5 kg in a week. Beetroot is a good sorbent. It also contains vitamins and minerals. Long-term use of the diet requires the inclusion of protein and vitamins in the diet.Apple diet – fresh fruits do not contain fat, the amount of easily digestible carbohydrates is minimal, because the calorie content is very low. Apples are rich in water-soluble vitamins and plant fiber. Pectin, which is part of fruits, helps to clean 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 carb diet – carbohydrates are organic compounds that are the main energy substrate. They participate in all kinds of exchanges. The breakdown of fat with the release of energy can only occur in the presence of carbohydrates ("fat burns in a carbohydrate flame"). The diet involves excluding sweets and starchy foods from the diet. It is allowed to take 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 lose weight by 10 kg or more in just 1 month.British diet – recommendations will be implemented within 21 days; it implies an alternating intake of protein foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition allows you to get rid of 3 to 10 kg.
The main features 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 |
| Potatoes | 3-14 | 2-7 |
| Protein | 7 | 3-5 |
| rice | 7-12 | 3-7 |
| Beetroot | 7 | 4-5 |
| Apple | 7 | 3-7 |
| No carbs | 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 vegetables and fruits only. Its use is not recommended, which is due to the lack of complete protein containing essential amino acids in the diet. A fruit diet with the exception 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 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 – including only tomatoes, can have a negative effect on the structure of the digestive system and the body as a whole, weight loss of 5 kg is achieved after 10 days.Dill diet – the basis is the main use of dill and cucumber, which allows you to lose weight by 4 kg in 10 days.Orange diet – the basis of the diet is orange, which makes it possible, with a sufficient supply of vitamins, to significantly limit the calorie content. There is no reliable data on the time of weight loss when using the recommendations.Yogurt diet – a good option that makes it possible to provide the human body with complete protein. Weight loss of 5 kg occurs within 7-14 days.Pumpkin diet – pumpkin is a vegetable that contains several vitamins, protein, plant fiber and some carbohydrates. The diet allows you to lose 5 kg in 10 days. It is recommended to add vegetables, fruits, and some meat to the diet.Water diet for fast weight loss – "hard diet", i. e. fasting, when the diet contains only water. Basically, it represents fasting, so it is not recommended for use. There is a risk of experiencing irreversible changes and negative health consequences.Keto diet – variant of nutritional recommendations, the essence of which is to exclude carbohydrates from the diet while simultaneously increasing the fat and protein content. 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, because significant changes in metabolism occur. With the help of a ketone diet, it is possible to lose weight by 5-7 kg per week.
To lose weight immediately, an express diet is used, that is, any option that includes eating only one suitable food product for a short period of time (no more than 7 days).
Stop dieting
Going off a diet involves the process of gradually increasing calorie intake and dietary variety. This is necessary to avoid weight gain, as well as metabolic changes in a state of zero or positive energy balance. To do this, you should limit, or even better exclude, fried, fatty foods and alcohol from the diet, and also increase physical activity (exercising in the morning, walking in the fresh air).
How to save the result
To avoid repeated intakes in the future, it is important to follow some simple recommendations:
- Limit calorie intake by reducing the amount of easily digestible carbohydrates.
- Increase physical activity (exercise in the morning, walk in the fresh air during the day).
- Eat regularly 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 body weight at a constant optimal level, but will also make it possible to maintain your health.
Exercise to lose weight by 10 kg
To successfully lose 10 kg at home, it is recommended to do some physical exercises that will help you quickly "burn" fat reserves in the subcutaneous tissue:
Run away – exercising for 10-15 minutes a day burns a large amount of calories, while the amount of adipose tissue decreases evenly throughout the body. Depending on a person's weight, 10 minutes of walking (speed of 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 loss of fat reserves.walk – it is better to walk 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 – lie on your back, pull your head and bend your legs. The amount of calories burned depends on the type of exercise (interval or circuit).Increased tone of thighs and buttocks – squats that are not done completely (squatting on an imaginary stool).
Advice from a nutritionist
Rapid weight loss also has adverse effects. Therefore, for harmonious weight loss with health benefits, nutritionists provide some useful tips:
- It is important to choose an optimal diet according to several basic criteria - ensuring gradual weight loss over a relatively 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. .
- Combine the implementation of nutritional recommendations with increased physical activity.
- Frequent, fractional food 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 hunger.
- Dinner 4 hours before sleep, where the energy received from food is consumed and not stored in the form of subcutaneous fat.
Before starting any diet, it is recommended to first consult a nutritionist. He will choose rational weight loss measures for people with various concomitant pathologies (cardiovascular, endocrine diseases, metabolic disorders) in each specific case.