To get rid of 10 kg of excess weight, there are many effective diets. We will consider the most popular of them, which are designed for a short period of time – for 10 days. Despite the fact that they last for a long time, the extra pounds will leave quite easily.
The "10×10" diet is one of the simplest nutrition schemes that does not harm the body. The main emphasis in the diet is on protein products. This leaves fat, and not muscle mass.
Principles of diet. Despite the fact that the diet is dominated by protein dishes, carbohydrate foods should also be included in the menu. But their number will be strictly limited: the highs – 20 g / 24 hours.
The basic principle of nutrition in the diet "10×10" is a fraction. Food should be consumed frequently, but volumes are limited to a small portion (200-300 g).
Permitted and Prohibited Products
Sweets: sugar and its substitutes.
Products from flour.
Dairy products with a high percentage of fat.
Vegetables containing starch: potatoes, beets, carrots.
Corn and other representatives of legumes.
Shrimp and squid.
Juices from fruits, all fruits. It is allowed to eat only lemon and sour berries, for example, cranberries.
Foods that can be eaten:
Products containing protein. This is a low-fat meat, river and ocean fish, a bird. You can eat cheese, drink sour-milk drinks with low fat content. The diet must include eggs.
Vegetables: cucumbers, cabbage, tomatoes, zucchini and eggplant, spinach, sorrel, lettuce, radish, radish, celery, asparagus, and mushrooms. It is important that on 100 g of the selected vegetable does not account for more than 10 g of carbohydrates.
You can drink water in unlimited quantities. Tea and coffee are also allowed.
In order for the diet to yield positive results, the following rules must be adhered to:
Every morning you should drink a glass of clean water without gas. If there is a desire, then you can add a lemon slice.
Cooking meat products should be in the oven, a couple, or on the grill.
The frying is not forbidden, but also it is not welcomed. For cooking in this way, you need to use exclusively olive oil.
Meat should be eaten twice as much as vegetables. For example, if you plan to eat 100 g of pork, then broccoli should be taken 50 g.
As a dressing for salads should be used olive oil.
The amount of water that must be consumed per day is equal to 2 liters.
Drink a glass of water for 30 minutes before the next meal and after 30 minutes after it.
The number of approaches to the table per day is at least five. This will regulate the metabolism.
The diet should not last longer than 10 days. During this time, it will be possible to lose 4,5-10 kg. If there is a desire to lose even more excess weight, then after 2 weeks you can repeat a ten-day weight loss course.
To sit at a table later than eight o'clock in the evening should not be.
Steamed boiled eggs.
Vegetable salad: cucumber + tomatoes + lettuce + greens + sprouted seeds + olive oil (tsp).
Salad leaves and cheese (45 g).
Grilled chicken breast, vegetable salad: tomatoes + cucumber + lettuce + radish + sprouted seed. Unsweetened coffee.
Kefir (glass), berries.
Salmon (fillet), vegetables baked with cheese (tomatoes, zucchini, cauliflower, sprouted seed, eggplant).
Omelette with tomatoes and herbs.
Yogurt with berries.
Kefir (glass), berries.
Tuna fillets, stewed vegetables (leeks, tomatoes, zucchini, cauliflower).
Tomato with herbs, cheese (45 g).
Two fried pieces of beef, salad (tomatoes, cucumbers, arugula, spinach, avocado) + a teaspoon of olive oil, unsweetened green tea.
Omelette with tomatoes, 45 g of cheese, celery, unsweetened coffee.
A glass of yogurt, berries.
Mackerel, soup with vegetables in puree form (tomatoes, greens, broccoli, leeks).
A glass of yogurt and berries.
Grilled pork chops, cauliflower, steamed, unsweetened tea.
Yogurt with berries, 2 soft-boiled eggs, unsweetened green tea.
Celery and cheese (45 g).
Flounder, vegetable salad (white cabbage, radish, greens, cucumber).
A glass of yogurt and berries.
Chicken breast (2 pcs.), Pancakes from courgettes, unsweetened green tea.
Cottage cheese with a low percentage of fat, berries, unsweetened coffee.
Caesar salad and chicken breast.
Halibut, lettuce (cabbage, cucumber, radish, herbs) with olive oil dressing, unsweetened tea.
Two pieces of fried beef, steam asparagus, cheese, unsweetened green tea.
Low fat cottage cheese and berries, unsweetened coffee.
Chicken breast, vegetable salad Salsa.
Tuna, soup with noodles and mushrooms.
Cheese and celery.
Steam asparagus with cheese, chicken breasts, unsweetened tea.
Omelette with tomatoes and herbs, yogurt with berries, unsweetened green tea.
Caesar with olive oil and lemon juice.
Salmon, vegetables baked.
Cheese and celery.
Guacamole salad, chicken breast, unsweetened tea.
If you feel hungry before going to bed, you can drink a glass of fat-free yogurt or milk, regardless of the day of the week.
Positive aspects of the diet "10×10":
Fat deposits leave, and muscles remain untouched.
Increases the sensitivity of the body to insulin, so the desire to eat sweets decreases.
The level of triglycerides in the blood decreases, which is an excellent prevention of heart and vascular diseases.
Negative aspects of the diet "10×10":
If weight loss is significant, it will lead to increased stress on the kidneys and liver. To facilitate their work, it is necessary to drink enough water.
The diet has contraindications: kidney disease, liver pathology.
This diet is based on several food systems, including vegetable, fruit, protein and water. The choice of products is quite extensive, which allows you to choose the version of the menu that you will like, and then it can be safely called "favorite." Therefore, the process of losing weight will occur quickly and easily.
Principles of diet. The diet is built on the principle of separate nutrition. This means that every day you will need to eat foods from different groups. It is forbidden to combine bread and meat, protein foods with dairy products.
Permitted and Prohibited Products
Diet "favorite" allows eating the following foods:
On drinking days, the menu consists of kefir, milk, jelly, cocktails, water and other drinks. In order for the weight to go away as quickly as possible, it is necessary to choose beverages that have a minimum percentage of fat.
On a vegetable day, you can include any vegetables in the menu. The emphasis should be on cabbage, since it has a negative calorie content. Prepared salads should be filled with vegetable oil. If desired, vegetables can be boiled, baked or eaten with cheese. Be sure to drink water. Other permitted drinks are herbal infusions, but sugar should not be added.
Fruit days suggest eating a variety of fruits. Exception: bananas.
During protein days, it is allowed to eat boiled chicken, cottage cheese, soy, eggs and nuts.
List of foods that can not be eaten during a diet:
Carbonated sweet water and juice.
Mayonnaise and sour cream.
From the first to the third day: the "drinking" stage. This period can be called the most difficult, but also the most effective. All menus consist exclusively of water and kefir. And sour-milk drink can be consumed without any restrictions. Tea and coffee are forbidden to drink.
From the fourth to the sixth day: the "apple" stage. At this time it is allowed to eat only apples, and give preference to sour fruits. They can bake, extinguish, cook juices from them, eat raw.
From the seventh to the ninth day: the "chicken" stage. These days you can eat only chicken. It is important to remove the fat and skin from the chicken. The bird can be baked, stewed and boiled. During cooking, salt and spices are not added to the dish.
The tenth day. The diet ends with the use of cheese, wine and water. At 30 g of cheese you can drink 150 ml of wine, naturally, following the measure.
Among the advantages of this scheme of losing weight:
The diet allows you to "shake" the body. It is effective to use, when in the process of getting rid of extra pounds weight rises.
Diet allows you to clean the body qualitatively, remove toxins and other harmful substances from it.
The diet teaches to eat properly, the menu does not involve the use of harmful foods: fast food, salted, fried and smoked food.
The dishes do not require long cooking, which saves time. The menu is absolutely uncomplicated and accessible to everyone.
There are a number of deficiencies in the diet, among which:
The diet has a fairly impressive list of contraindications, so not everyone can implement it in practice.
Before you start to follow a diet, you should consult a doctor.
Drinking days are very difficult, because at this time a person is constantly feeling hungry.
Longer 14 days of dieting is not recommended. Between the approaches there must be a break of at least 3 months. If you stick to a diet more often, then it threatens the development of vitamin deficiency and severe exhaustion.
Diets can not be adhered to in the following cases:
Period of bearing of the child.
Age to 18 years.
Diseases of the heart and blood vessels.
Pathologies of the liver and kidneys.
Minus 10 kg on buckwheat for 10 days
It's no secret that a rigid dietary dietary scheme can lead to the appearance of headaches and increased fatigue. To avoid these unpleasant moments, you should pay attention to one of the most effective diets – on the buckwheat slimming system. In just 10 days, it allows you to get rid of 10 kg of excess weight.
Buckwheat diet is based on the following principles:
Buckwheat is allowed to eat without restriction. Salt and season with cereals can not.
In addition to buckwheat, it is allowed to supplement the menu with kefir with a low percentage of fat. Kefir can be drunk before bedtime.
Approach the table should be at least 5 once a day.
Portions should be small.
The last meal should take place at 6-8 hours of the evening (for 4 hours before night rest).
To get the weight off faster, you need to drink enough water. It should not be carbonated.
You can drink 2 cups of green tea with lemon, a decoction of herbs, or unsweetened coffee.
To cook buckwheat, which will need to be consumed throughout the day, you should first give cereals with steep boiling water. Then the water is drained and again poured buckwheat with boiling water in the proportion of 1: 1,5. The pan is wrapped with a towel and left to stand overnight. Cook buckwheat is not necessary.
For 10 days, you should eat just such a steamed porridge. Before the first breakfast you should drink a glass of warm water with the addition of lemon juice and a teaspoon of honey. After 30 minutes, you can start eating. After eating, you can drink unsweetened tea, or freshly squeezed juice (tomato, beetroot, pumpkin).
At lunch they eat the second portion of porridge, and at supper third. If between the main meals the hunger suffers, then you can satisfy it with a small portion of steamed cereal.
If you maintain the buckwheat diet is very difficult, then you can vary the menu with kefir, as well as dried fruits. However, in this case the result will be less effective.
The advantages of buckwheat diet can be identified as follows:
You can eat porridge as much as you want. Controlling the amount of servings is not necessary, it will not affect the weight loss process.
Buckwheat diet does not lead to deterioration of well-being. Losing people do not have headaches, there is no weakness, fatigue does not increase.
Weight goes away very quickly. Every day you can celebrate a new result.
In the process of losing weight, joints, spine and heart are relieved.
The body clears, metabolic processes come back to normal.
Over 10 days, you can not only lose weight, but also get rid of the visible manifestations of cellulite.
The condition of hair and nails will improve significantly.
However, the buckwheat diet has certain disadvantages, among which:
Diets are easy to adhere to only those people who love buckwheat. To assess your own capabilities, you can try to perform a fasting day on buckwheat.
The menu is very monotonous, it assumes the use of only cereals and kefir.
For a short period of time in 3-4 day, you can not bring your body to the form, all the 10 days will have to stay on the diet.
During the diet and after its termination, an exacerbation of chronic diseases is possible.
Longer than 14 days to adhere to the buckwheat diet should not be.
During the process of losing weight should take vitamin-mineral complexes. Although the croup itself has a rich chemical composition, it is still not enough to cover the daily need of the organism.
In order not to harm your own health in pursuit of a beautiful figure, it is necessary to familiarize yourself with the contraindications that are available to the buckwheat diet:
Diseases of the digestive system.
The pathology of the heart and blood vessels.
Do not stick to the buckwheat diet for people engaged in heavy sports. During the process of losing weight, avoid intense physical exertion. Also, the diet should be abandoned by women who are prone to depression, and patients who have undergone surgery on the abdominal cavity.
Before deciding to lose weight with buckwheat diet, you should visit a doctor and get a consultation from him.
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Minus 10 kg on the protein diet
Protein diet involves eating a significant amount of protein with a restriction of sugar and carbohydrate food. This allows you to start fat burning processes and get rid of excess weight. One of the important advantages of the protein diet is that after losing weight the skin does not sag, and the muscles do not become weak.
Protein diet allows you to improve the quality of the figure. In just 10 days, you can get rid of 10 kg of excess weight, especially provided that the starting weight of the body was impressive. To adhere to this system of growing thin it is possible both to men, and women.
Principles of diet. A day should drink at least 2 liters of water. And you need to drink water before every approach to the table, but after eating food from consumption of fluid it is better to refuse.
Protein proportions for vegetables should be 2: 1. For example, by eating 200 g fish, a person should consume 100 g of vegetables.
You need to eat at least 5 once a day. The last meal should take place no later than eight in the evening.
You can prepare vegetable salads, but they should be filled only with olive oil and lemon juice.
Dishes are allowed to fry, but for this you only need to use olive oil.
Permitted and Prohibited Products
The following products are banned:
All sweets, including sugar, its substitutes and honey.
All products are made from flour.
Milk and products based on it.
Products that have been preserved and marinated, pates.
All sausages, sausages, sausages, etc.
Crab sticks, squid, shrimp.
Certain vegetables: potatoes, beets, corn, carrots, sauerkraut, green peas.
Sunflower seeds, nuts.
Carbonated water, juices from vegetables and fruits, fruit teas.
During the protein diet, the menu should consist of the following foods:
Eggs (1 times in 3 days, but no more than 2 pcs at a time).
All vegetables, except those that are on the prohibited list.
Frozen, dried and fresh mushrooms.
Cucumbers and tomatoes, Peking cabbage, salads, radish, radish, pepper.
Olive oil, spices.
Coffee and tea, but without sweeteners.
It does not make sense to paint the menu on 10 days too much, since in the protein diet it is made according to the same type of scheme:
The first meal: meat, vegetable, tea.
The second meal: a leaf salad with dressing from olive oil and lemon juice.
The third meal: any meat, vegetables that have been cooked.
The fourth approach to the table: fish or poultry, fresh cabbage with butter.
Fifth meal: egg, cabbage, broth.
Protein diet is very easy to follow, as a person will not experience a painful sense of hunger. In addition, it is possible to establish a metabolism that will not allow you to gain extra pounds in the future.
If we consider the disadvantages of the protein diet, then among them we can distinguish:
Inadequate intake of essential trace elements into the body, which can lead to deterioration of the nails, skin and hair condition, and also provoke a feeling of fatigue;
Excessive stress on the urinary system, which means that people with kidney disease are contraindicated;
Accelerated removal of calcium from the body, which can lead to increased fragility of bones.
Before you start losing weight with a protein diet, you should visit a doctor.
Contraindications. Do not stick to the protein diet for people with heart disease, blood vessels, digestive organs. It is contraindicated for people with kidney pathologies, as well as for exacerbation of any chronic diseases.
Minus 10 kg on the cabbage diet
Cabbage diet allows you to quickly get rid of excess weight, because the main product has a low calorie content. In this case, cabbage is rich in vitamins and minerals, as well as food fibers that are necessary for normal operation of the intestine.
Lose weight is not difficult, if you adhere to the following principles:
The dishes do not salt, they do not add sugar.
For the time of losing weight, you should abandon flour products and confectionery.
Alcoholic drinks under absolute prohibition.
Cabbage can be eaten in unlimited quantities.
A day should drink at least 1200 ml of clean water. This volume does not include green tea and coffee.
Permitted and Prohibited Products
During the cabbage diet, you can eat any sort of cabbage, but you should give preference to white cabbage. It is this cabbage that has the minimum caloric value, which is 26 kcal per 100.
Sour cabbage is even less caloric, on 100 g of product there is only 19 kcal. Therefore, once in 3 day, regular cabbage should be replaced with sauerkraut.
You can also eat fruits, lean meat, poultry and fish, low-fat dairy products, but cabbage should form the basis of the menu.
Also allowed to drink green tea and water without gas. Morning should start with coffee.
Salt dishes and add sugar to them can not. Also, you should stop using alcohol.
The first meal: green tea or unsweetened coffee, water without gas.
The main meal: carrots and cabbage salad with vegetable oil, boiled fish, chicken or beef (no more than 0,2 kg per day).
Dinner: cabbage salad, 0,5 chicken egg (or 1 quail egg), apple or other fruit (banana exception).
Kefir with 1% fat content – for 2 hours before night rest.
Cabbage salad can be replaced with vegetable soup, which can also be consumed without any restrictions.
The advantages of cabbage diet can be identified as follows:
Vegetables are healthy food that can cleanse the body, and also get rid of excess fat.
In cabbage, there are many useful vitamins and minerals that a person needs.
The diet allows you to lower the level of cholesterol in the blood, strengthen your nails and hair.
Broccoli has the ability to prevent the appearance of cancer cells, which is an excellent prevention of cancer.
Cabbage diet can reduce the severity of seasonal allergies.
The product is very slowly digested, which makes it possible for a long time not to experience a feeling of hunger.
The minuses of the cabbage diet include the following:
After 3-4 days from the beginning of a diet, a person may have a digestive disorder. Therefore, with diseases of the digestive tract from the diet should be discarded.
You can not consume a lot of cabbage to people with kidney disease, as well as people with diabetes.
After the completion of the cabbage diet, it is very difficult for a person to keep his weight, as there is a strong desire to consume more caloric food.
It is not necessary to adhere to the cabbage diet to people who have diseases of the digestive system, since excessive intake of it in the body can negatively affect the work of the intestines.
Diabetes mellitus, kidney disease and obesity are also contraindications to the use of cabbage diets.
Rigid diets are almost useless for anyone, because a cardinal and abrupt diet change leads to serious stress and negatively affects the mood and well-being. Women always want to quickly lose excess pounds before a solemn event or before the beach season.
Methods of nutrition, allowing you to lose a week before 10 kg, are designed for those who have about 30% excess weight. If you do not have enough 2-3 kg before the cherished ideal, you should not consider this variant of weight loss, it is better to pay attention to unloading days.
A diet lasting a week is a wonderful solution to the eternal problem! Scientists have proved that it is this term that the body needs to maximize the positive effect of experiments with weight loss. At first glance, this is not a long time, however, from the psychological point of view, it has a great deal.
Unloading days are not just a way to lose weight, they can be used to improve the body, to get rid of various diseases, to treat hypertension. Determined with a specific weight loss program, it is necessary to take into account personal preferences in food. So, if the rice is disgusting, then do not "sit down" on the rice diet.
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