Quick weight for weight loss for 10 kg per week: Description, menu for a week for men and women

A healthy balanced diet basis is for full human life.The properly compiled diet provides the body of necessary energy and prevents various diseases.Choosing harmless products for the living menu, you provide healthy lifestyle.Adherence to certain rules in the diet, you form a useful habit.Do some effort, and you will get a slender body and longevity in return.

Proper diet is an excellent assistant in the fight against excess weight.For weight loss, it is not necessary to adhere to exhaustive diets and reduce the number of meals.Don't become a supporter of non-beloved diets.Adhere to a healthy diet and enjoy the weight loss process.

Principles of diet for weight loss on fast diet: How to lose weight by 10 kg per week?

To lose weight, it is not enough to buy a right quality product.It is necessary to competenize the menu for each day.But first you need to follow the rules for food nutrition.By filling out simple requirements you will quickly achieve the desired results.

On the road to a weight loss up to 10 kg per week, follow the following principles:

1. Control the calories used.The basis of the diet should be plant food.It has a low calorie content and is rich in fiber.Herbal food includes vegetables, salads, fruits, whole cereals, nuts, seeds.To lose weight, gradually reducing the number of calories used.Don't lose sight of the composition of used drinks.Balance product ratio.The body should be obtained by a rational quantity of protein, fats and carbohydrates.
2. Avoid long pauses between meals.The amount of meals during the day should be at least five times.To deal with the feeling of hunger, arrange extra snacks.The main thing is to eat in small portions.It is advisable to eat at the same time, it will help develop habits.
3. They don't eat food from fast food.Ready food has high caloric content.It contains preservatives, colors, flavors.For one such meal you get a daily caloric rate with a minimal content of useful substances.
4. Prepare a nutritious regular breakfast.Don't rush for breakfast in the early times.Control the feeling of hunger after a night rest.Don't get seduced for greasy food for breakfast.Prepare a heartfelt and balanced dish that will provide you with energy for all day.
5. Drink water and healthy teas.Don't forget to drink ordinary water during the day.With the help, metabolism occurs faster.Use various vegetable teas.They will help carry themselves with an untimely feeling of hunger.With the help of fluid, toxins from the body are excreted.
6. Arrange snacks.Between the main meals, use fruits, vegetables, juices, dried fruit.This will help avoid feeling hungry.
7. Up in body activity.In the days of increased physical and mental activities, consume carbohydrates, fats and proteins in sufficient quantities.Does not lead the body to exhaustion.
8. Choose enough time to eat.Include the use of food in a ritual.Hard to chew food.Don't rush or eat on the go.During the meal, refuse to take the liquid.Remove the thirst was in advance or after eating.

Weight Loss Products: What can you eat to lose 10 kg?

When choosing the products you can lose weight with as many as 10 kg per week, you need to consider the following factors:

• Reduce the use of flour products.
• Give the advantage with fresh raw products.Refuse to cook fried food.Prepare a couple, cook and bake.
• When consuming alcohol, keep in calories content.Do not jam alcohol with a large number of products.
• Limit the use of salt and spices.Sol promotes stagnation of liquid in the body.Spices encourage appetite, giving the dishes the extra taste.

Enrich your diet with a high content of vitamins and amino acids.

We denote a range of mandatory products you can lose 10 kg in 7 days:

1. Meat.
   
   Give the advantage to low-correct meat varieties.Chicken, Turkey, veal are perfect.Using meat products you get a protein that helps accelerate metabolic processes.Meat is an indispensable assistant in the preparation of the first dishes.
   
   
2. Fish.
   
   Fish dishes quickly absorb the body, leaving the feeling of ease after eating.The fish contains a large number of elements and proteins in traces, rich vitamins A and D. contains useful fats.Each attachment complements perfectly.
   
   
3. Low-caloric products.
   
   A significant part of your menu should be fresh vegetables and fruits.They will deal with the feeling of hunger and provide the body with the necessary vitamins.With various vegetables and fruits, you can prepare a large number of salads.
   
   

4. Produces calcium.
   
   Your diet should have fermented dairy products.They normalize the digestive process, regulate the hoses.Are the main source of calcium and phosphorus.Milk is ideal for preparing various protein cocktails.
   
   
5. Croats and legumes.
   
   Due to the large content of carbohydrates, attachments from a large group are carried with a sense of hunger.Get complex carbohydrates for breakfast and you will get energy supply for all day.
   
   The legumes are rich in plant proteins.They are low-caloric products, and providing body to vitamins and minerals.Grah perfectly remove cholesterol and normalizes blood sugar.A large range of cereals and legumes will diversify your menu.
   
   
6. Tea, juices, fruit drinks.
   
   Contribute to the disposal of the body from the surplus fluid.Your diet should have green teas, citrus juices, berries.

Products from which you need to refrain when losing weight by 10 kg per week: list

To achieve the best result, it is necessary to leave the product number:

1. Past and pastries.
   
   Such products have high starching content that contributes to the detention of fluid in the body.Confectionery products are very high-calorie and cause significant damage in the image.
   
   
2. Semi-edged products and sausages.
   
   The composition of the sausage exceeds the standard of protein and starch, allowed when losing weight.In case of non-compliance with the cooking technology, the body is harmful.Semi-edged products lose their benefits under the influence of frost.May contain low-quality ingredients.Badly work with sense of hunger.
   
   
3. Snecial products.
   
   Regular use of chips, crackers and different snacks leads to health problems. Such products have a high content of salt and taste amplifiers.
   
   
4. Defendant for frying.
   
   Products prepared under the influence of high temperatures lose a large amount of useful properties.Fried food contains a large amount of cholesterol and the body is poorly absorbed.Instead of vegetable oil and margarine, give an advantage to olive and creamy oil.
   
   
5. Sweets.
   
   You can't use sweets in the evening, because they need a lot of time to digest.It is necessary to give the advantage of natural candy - honey, dried fruit, jam, jam.It is allowed to use a small amount of black chocolate.
   
   

6. Smoked meals.
   
   In the process of smoking in the product, the concentration of harmful substances doubles.Smoked food is rich in salt and various preservatives.
   
   
7. Sauces.
   
   It is necessary to refuse sauces with a high calorie content.The most respected mayonnaise in this case.You can cook useful sauces yourself.For example, tomato or balm.

How to calculate the daily need for calories?

Insufficient number of calories used daily leads to fault of body metabolic processes.The energy complementation begins to compensate for the reduction of muscle mass.In order for weight loss to be painless for your health,It is necessary to calculate and adhere to everyday calorie norms.

You can use different types of formulas.All are related to your individual indicators - growth, weight and age.Also, calculating calories should take into account your physical activity in different time periods.The minimum norm daily with a seated lifestyle is 1,500 -2000 kcal.For active everyday life, it is necessary to increase the norm - add from 200 to 500 kcal.

IMPORTANT: The most common and accurate formula for calculating the daily calorie standard: Formula Mifflin-San Geor  10 * Weight + 6.25 * Height-5 * Age

In the absence of physical activity, the result is required for multiplication for 1.2

When you add an active activity day to your schedule, it is necessary to multiply the result of the coefficient of 1.3 to 1.7, depending on the load intensity.

For a week for a weight loss for 10 kg for men

Assembling me for a week you will have the opportunity to buy the necessary products in advance.

When choosing the product, it is necessary to adhere to the basic principles of the diet:

• 1 Breakfast - complex carbohydrates
• 2 Breakfast - Dairy products + fruit + vegetables
• Lunch - Complex carbohydrates, proteins, vegetables
• Afternoon snack - dairy products + fruit + vegetables
• Dinner - protein, vegetables

The highest-calories should be food consumed at lunch time.Mandatory dinner at least 3 hours before bed.Intervals between meals should be the same, not more than 4 hours.Strengthening the diet with physical exercises, you will quickly achieve the best result.

Physiologically, women are prone to faster formation of a fatty layer.Therefore, the number of fats that consume should be lower than men.In a men's diet, you can include a moderate amount of sweet and fast absorbed carbohydrate, for women, it is better to exclude such products.We don't forget to lead between meals.

Portations for men and women:

• Fish and meat - female portion 100 g, male portion 150 g
• Greener - female portion 150 g, male portion 200 g
• Salad - for men and for women - 150 g
• Dairy products-female portion 200 g, male part 200-300 g
• Amount of fluid next to water - for men and women - 200 ml

The table represents one of the many optionsMenu for men and women to lose 10 kg per week.Depending on your wishes, you have the right to adjust it, adhering to the main recommendations.

Day of the week	Men for men
Monday	Omelet, grain bread, black tea Low -fat Cottage cheese Beef, vegetable soup, fruit drink Fruit fruit Chicken with vegetables, milk
Tuesday	Oatmeal with milk, bread with bristles + butter, green tea Kefir Roast turkey, boiled beets + nuts, chicken broth, dried fruit compoot Grapes Steam Riblja Kotlete, Kaserole vegetables, Kefir
Wednesday	Omelet with mushrooms, bread croutons, jelly Drink yogurt Veal furnaces, herbal hodgepodge, herbal tea Citrus range Customged with stylus, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled egg, black tea Milky cocktail with berries Cooked chicken breasts, Cabbet soup, jelly Cottage + raisins Roasted beef with vegetables and cheese, salad with fresh cabbage, green tea
Friday	Eggs with vegetables, bread toast + butter, green tea Ryazhenka Borsch, herbal salad, black tea Banana Pirian liver liver, steam vegetables, milk
Saturday	Porridge rice with milk, crush, tea with honey Yogurt Caesar salad, vegetables, boiled beef, dried fruit compo Baked apples, walnuts Roasted fish with cheese, steamed vegetables, kefir
Resurrection	Corn porridge, milk Cheeuons with dry apricots Pea soup, chicken meatballs, tomato juice Fruit fruit Veal steak, vegetable salad, milk

For a week to lose weight for 10 kg for women

Day of the week	Men for women
Monday	Wheat cough, butter, kefir Curd Casserole + dried apricots Heljća kasha, salad cucumbers + tomato, fruit drink Cooked egg, corn Steam fish, roast vegetables, black tea
Tuesday	Oatmeals, jogurt, fruit juice Milk cocktail with banana Rive mash, cooked chicken breast, fresh cabbage, jelly Omelet, tomato Beef greaser, vegetables, green tea
Wednesday	Oatmeal, butter, cottage, herbal tea Drinking yogurt, Plone Hulet porridge, baked turkey, cucumber, jelly Milk, peanuts Preserved sea fish, cabbage piria, black tea
Thursday	Huljica porridge, black bread + butter, tea with honey Fruit fruit Rice porridge, cooked chicken with vegetables, salad with fresh cabbage, jelly Milk, apple Omelet, tomato, compote
Friday	Oatmeal, black bread + butter, tea with honey Ryazhenka Wheat cough, steam fish, flower salad, dried fruit compoot Milk, banana Pihana liver liver, steam vegetables, herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, Kuraga Porridge rice, roast turkey with cheese, lettel, berries compute Pear, walnuts Steam fish, corn, tea
Resurrection	Oatmeal, cottage, jelly Milk cocktail with banana Rice with beef and vegetables, green tea Omelet, tomato Baked turkey, Beijing salad from cabbage, compot