You can lose weight without harming your health. But it must be done correctly. If you want to lose 10 pounds quickly in one month, then you need to know that it's not safe to lose two and a half pounds in 7 days. Doctors believe that excessively spectacular diets are stressful on the body.
Please note that the norm is considered a maximum weight loss of 700 grams per week. At the same time, you can't wear yourself out with hunger strikes, but simply follow the recommendations and eat right. This type of food will not harm you, although it will last longer. The faster we lose weight, the harder it struggles to get back. Nutritionists call this the "boomerang effect".
How to lose 10 kg per month and not harm your health?
With dietary restrictions, the body activates protection by storing fat stores in the store. And if you don't fast, the fat comes back twice as much. Fat people lose the first ten pounds more easily. It is true that every next step they need to regain with great effort.
nutritional advice
If you ask experts how to lose 10 kg in a month without harming your health, then they will probably advise you to eat separately. This means that proteins, carbohydrates and fats must enter the body at different times. In other words, the less pickles you have on your plate, the simpler the food and the more benefits. But we shouldn't forget about sports either. Lying on the couch, you can't get rid of the weight.
Limitations of fast diets
The types of calorie restriction recommended by nutritionists are called express diets. They prohibit certain types of food for a short period of time. They will not cause serious damage to the body. Their most famous types:
acting
This moderate fast promises weight loss of up to four pounds in 4 days.
First day
They eat boiled rice and drink tomato juice. You can substitute green tea consumption (about two liters). Eat in moderation so you don't feel hungry. Salt is limited.
Second day
Only low-fat cottage cheese with kefir is allowed. The amount of food should be within normal limits.
the third day
Cooked chicken breast. Can be substituted for 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. Well, it cleanses the body of toxins. But, it can only be used after consulting a doctor. This type of fast has been used by many pop stars. Its basic principles are as follows: 1, 5 liters of unsweetened kefir should be drunk throughout the day in small portions. This is a clean diet that lasts for three days. But if this method is not to your liking, eat an additional one kilogram of fruit a day. But in this case, the kefir fast should be extended to one week.
Japanese
Allows you to lose up to eight pounds in a few weeks. There are several options. The first consists of protein foods and vegetables. There is a carbohydrate restriction in it. The second option includes rice, vegetables, fruits, fish, beans, green tea and milk.
Protein
It can last up to two weeks. As the name implies, it contains only protein products. Boiled lean meat: beef, veal, chicken breast, curd and eggs. This type of food is suitable for young people who actively play sports. It is used at most once a year, as it has contraindications. Better to see a doctor.
fast days
This type of fasting is characterized by the ingestion of only one product during the day. Best of all, buckwheat helps you lose weight. In two weeks, you can lose 10 to 15 pounds or more. It's not difficult to prepare it. At night you need to take 500 grams of good buckwheat, rinse and pour in 1. 5 liters of boiling water. Then wrap the pan with a warm blanket and leave until morning. It will be ready the next day. Drain excess water.
The resulting porridge is divided into four doses. In addition, you can drink a liter of low-fat kefir a day and eat vegetables (cucumbers, tomatoes, celery) or sour fruits.
The diets described limit carbohydrate intake and force the body to use up energy stores from our fat stores.
From this, we can conclude that, with a combination of diets, it is quite possible to lose 10 pounds in a month. As long as you do it carefully and without undue enthusiasm. Of course, the recipes provided will work differently for each person. This is due to the individual capabilities of the body, the desire to play sports and proper nutrition.
Side effects
The desire to lose weight quickly can cause fatigue, headaches, and general weakness. Don't make it your goal to lose weight by a specific date. It's best to do it slowly but safely, with a guarantee that the 10 kilos that were discarded will never come back. The main thing is to set a goal and organize your diet correctly. Before starting the fast, consult a nutritionist and study the information that can be found on the website.
about motivation
Slow but safe weight loss is not just a restructuring of the body, it is also hard work in itself. If you have the strength to deal with your own laziness, you can be proud of the results. To motivate yourself, sometimes take pictures without clothes. This is to better assess the results. Do this at the beginning and end of the month.
These images will delight you and encourage you to strive even more for a beautiful body. If you don't want to engage in strenuous crossovers and physical exercise, they can be replaced by brisk walking, light jogging, and breathing exercises.
If you have the willpower and desire to become the owner of a great body, you will find a few hours and gradually get rid of excess fat.