A weight gain of 10 kg does not always indicate obesity. However, it has a significant negative effect 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. In order to achieve a better shape and lose the "extra" 10 kg, you can use special dietary recommendations.
Lose weight by 10 kg - optimal period
Targeted weight loss means a certain stress in the body, which is accompanied by a decrease in the supply of nutrients and a change in metabolism (metabolism).
In order to reduce the negative effects on the human body, it is important to pay attention to several characteristics regarding the optimal period:
- Many dietary recommendations "promise" rapid weight loss within 7-10 days - in fact, such a rapid loss of body weight is only possible if the human body is almost completely deprived of nutrients. It is full of serious metabolic disorders and its consequences for health.
- A sharp decrease in body weight is possible in obese people due to swelling of the soft tissues (tissues under the skin) - this occurs due to fluid loss from the swollen tissues, which is also not associated with the general state of health. Yes, you can go for more massages and reduce the number of calories, this will immediately give quick results, but at the expense of reducing swelling.
- The optimal period for losing 10 kg is considered a period of timeat least 1 month– within a given time, with proper implementation of the dietary recommendations against the background of increased physical activity, the body gradually adapts to the new metabolic conditions. This has no negative effect on the human body. Most of the diets aimed at gradual weight loss lead to the gradual purification of toxic compounds and the reduction of atherosclerotic plaques (cholesterol deposits) in the arterial vessels, as a result of which a person's well-being improves significantly.
A suitable weight loss of 10 kg is possible in a period of at least 1 month, which improves not only your figure, but also your general well-being.
It is very important that you lose weight under the supervision of a doctor and undergo all necessary tests before changing your lifestyle.
Menu for one week 1200 kcal
The daily energy value of food is 1200 kcal (kilocalories), which allows us to achieve a negative energy balance (we spend more calories than we take in), for which we use light diets. 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 the subcutaneous fat and weight loss. The 1-week weight loss menu with a calorie content of 1200 kcal can be found in the table:
| Meal time | Bowl | Weight, volume in grams or ml (calorie content in kcal). |
| Breakfast | Fresh apple and 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) |
| Yoghurt 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 with cucumbers, tomatoes and herbs | 130 (25) | |
| Dried fruit 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) | |
| 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) |
| Steamed cod with onions and carrots | 100 (67) | |
| Boiled cauliflower with herbs | 150 (34) | |
| Canned currants | 200 (75) | |
| Afternoon snack | orange | 1 piece (57) |
| Low-fat yogurt | 125 (84) | |
| Dinner | Turkey Stroganoff | 100 (172) |
| 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 salad, cucumber, greens | 150 (21) | |
| Cocoa with milk | 200 (63) | |
| Lunch | Banana | 1 piece (123) |
| Green tea | 200 (17) | |
| Dinner | Barley soup with mushrooms | 250 (109) |
| Stewed beef with onions and olives | 100 (135) | |
| Steamed zucchini and greens | 150 (38) | |
| Raisin stew | 200 (97) | |
| Afternoon snack | Pear | 1 piece (64) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Boiled beef tongue | 75 (173) |
| Cooked broccoli and greens | 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 | Pear | 1 piece (64) |
| Biokefir | 200 (81) | |
| Dinner | Fish goulash soup | 250 (104) |
| Chicken cutlet | 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 ground beef, carrots and onions | 200 (237) |
| California pepper salad with herbs | 100 (27) | |
| chamomile tea | 200 (17) | |
| 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 apples filled 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 peppers | 100 (118) | |
| Celery, cucumber and green onion salad with low-fat yogurt | 130 (36) | |
| Compote from dried apricots | 200 (68) | |
| Afternoon snack | Grapefruit | 1 piece (47) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Casserole made from fish fillet | 200 (101) |
| Sliced cucumber and lettuce | 150 (19) | |
| Green tea with jasmine | 200 (17) | |
| Breakfast | Omelet made 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) | |
| Steamed white cabbage with carrots | 150 (53) | |
| Canned currants | 200 (73) | |
| Afternoon snack | Dried pineapple | 75 (189) |
| Green tea | 200 (17) | |
| Dinner | Cod and egg white casserole | 100 (76) |
| Dill salad, celery, arugula with lemon juice. | 150 (45) | |
| Rooibos tea | 200 (17) | |
| Breakfast | Boiled eggs 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) | |
| Steamed zucchini and greens | 150 (38) | |
| Apple preserves | 200 (78) | |
| Afternoon snack | orange | 1 piece (57) |
| Low-fat yogurt | 125 (86) | |
| Dinner | Steamed 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, allowing you to navigate the main dishes, their quantity and calorie content. When formulating recommendations for losing 10 kg, it is important to consider some characteristics:
- Almost all low energy foods are allowed. They prefer plant foods, lean meats (rabbit, chicken, turkey, beef) and dairy products (ryazhenka, kefir, yogurt).
- It is advisable to steam or cook the food. Steaming and baking are allowed. It is not recommended to eat fried foods. Which one has more calories.
- Fatty fried meats and easily digestible carbohydrates, which have a high energy value, are not included.
- In order to better absorb food and 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 must receive a sufficient amount of liquid, which reduces the feeling of hunger between meals.
The 7-day menu is designed for healthy people with slight weight gain. It is believed that a caloric intake of 1200 kcal per day will help you lose weight without compromising your health. If there are pathological processes in the organs and structures of the gastrointestinal tract, the attending physician can correct the diet. For faster individual weight loss, it is possible to reduce the energy value of the diet below 1200 kcal.
Types of diets
Reducing the calorie content of food, as well as rapid restructuring of the metabolism, the purpose of which is to "burn" fat, is possible when using several types of diets. Each diet is characterized by a predominance of certain foods in the diet:
Oat diet - its main product is oatmeal, it is characterized by a low energy value and has a beneficial effect on the organs of the digestive system. In order to supply the body with adequate vitamins, the diet is supplemented with fruits and vegetables. Depending on the amount of food consumed, the diet allows you to lose 10 kg in a short period of time (7-10 days).Cottage cheese diet - cottage cheese contains complete proteins and mineral salts. It has a beneficial effect on the liver, stomach and intestines. In order to supply the body with vitamins, the diet is supplemented with fruits, vegetables and other dairy products. The diet allows you to lose up to 800 g of weight per day.Cucumber diet - the aim of the recommendations is to quickly reduce a person's weight by sharply limiting the energy value of incoming food. At the same time, thanks to the properties of fresh cucumbers, the supply of vitamins and minerals can be maintained in sufficient quantities. The cucumber diet is typically intended for a short period of time (a fasting "cucumber" day, a 3-day diet with fruits and dairy products for a week). Significant weight loss can be achieved using the ten-day diet.Kefir diet - the main food product is kefir, which contains essential amino acids, some mineral salts, and bacteria that are representatives of the normal intestinal microflora. Fruits and vegetables should be added to the diet, which are necessary to supply the body with vitamins and minerals. The diet allows you to lose excess weight within a few weeks.Cabbage diet - Cabbage is a healthy plant, it contains vitamins, especially group B, fiber and minerals. They prescribe a strict, effective diet in which only cabbage is eaten for 3 days. In other cases, it is recommended to add small amounts of other foods to the diet to provide the body with the necessary nutrients.Buckwheat diet - the technique enables effective and rapid weight loss, buckwheat contains a significant amount of vitamins, minerals and vegetable fiber. If you use the dietary recommendations for a long time, more than 3 days, be sure to include other foods in your diet. This is necessary to avoid negative health effects in the future.Potato diet - despite the high starch content and energy value of potatoes, weight can be significantly reduced with the predominant content in the diet. The product contains starch, vegetable fiber, B and C vitamins.Protein diet - protein is the main synthetic substance, part of all cellular structures and intercellular substances. Dietary recommendations refer to eating foods that are predominantly protein. These include fermented milk products, chicken eggs, fish and lean meat. With the help of a diet, body weight can be reduced 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 - rice is a staple food in most Asian countries and is included in most national dishes. It has sorbent properties, efficiently binds and removes various exogenous (arrived from outside) and endogenous (formed in the structure of the digestive system) toxins from the intestine. With long-term use, the diet should 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 time.Beetroot diet – a method to reduce body weight by 5 kg within a week. Beetroot is a good sorbent. It also contains vitamins and minerals. The 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, thanks to this the calorie content is very low. Apples are rich in water-soluble vitamins and plant fibers. Pectins, which are part of fruits, help to clean the intestines. A strict diet can significantly reduce weight within a week. After a few days, in addition to apples, other foods should be included in the diet, in small quantities.No carb diet - carbohydrates are organic compounds that are the main energy carriers. They participate in all types of exchanges. 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 includes the exclusion of sweets and starchy foods from the diet. A small amount of vegetable fiber in fruits and vegetables is allowed. The main food productsmeat, milk, eggs, fish. With the help of a carbohydrate-free diet, you can lose up to 10 kg in just 1 month.English diet - the recommendations are implemented within 21 days, they mean alternating intake of protein-containing foods (lean meat, fish, eggs, milk) and vegetables. Proper nutrition will allow you to get rid of 3-10 kg.
The main characteristics of popular diets for rapid weight loss are presented in the table below:
| Diet | Duration, days | How much weight can you lose, kg |
| Cereal | 7 | 5-6 |
| Sleeping milk | 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 carbs | 7 | 2-5 |
| English | 21 | 7-10 |
There are also lesser-known effective diets for losing weight in a relatively short time, these are:
Vegetarian diet – contains only vegetables and fruits. Its use is not recommended, due to the lack of complete proteins containing essential amino acids in the diet. The fruit diet stands out especially with the exclusion of vegetables from the diet.Fish diet - the base is low-fat fish and products made from it, weight loss takes place at the same time as the protein diet.Pearl barley diet – includes barley and small amounts of other food products intended for long-term use.Tomato or tomato diet - contains only tomatoes, can have a negative effect on the structure of the digestive system and the body as a whole, after 10 days a weight loss of 5 kg can be achieved.Dill diet - the basis is the majority of dill and cucumber, which enables weight reduction of 4 kg in 10 days.Orange diet - the basis of the diet is oranges, which, in addition to adequate vitamin supply, enables a significant limitation of the calorie content. There is no reliable data on the timing of weight loss when using the recommendations.Yogurt diet – a good option that allows the human body to be supplied with complete proteins. Weight loss of 5 kg occurs within 7-14 days.Pumpkin diet – Pumpkin is a vegetable that contains some vitamins, protein, vegetable fiber and a small amount of carbohydrates. The diet allows you to lose 5 kg in 10 days. We recommend that you include vegetables, fruits and a small amount of meat in your diet.Water diet for rapid weight loss - "hard diet", i. e. fasting, when the diet contains only water. It essentially means fasting, so it is not recommended to use it. There is a risk of irreversible changes and negative health consequences.Keto diet – a version of the dietary recommendations, the essence of which is to exclude carbohydrates from the diet, while at the same time increasing the fat and protein content. Thanks to this, it is possible to "burn" 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 its use, as a significant change occurs in the metabolism. Weight loss of 5-7 kg per week with the help of the ketone dietpossible.
For urgent weight loss, an express diet is used, which is any option that involves eating a suitable food for a short period of time (up to 7 days).
Leaving the diet
Going off the diet involves gradually increasing your calorie intake and changing your diet. This is necessary to prevent weight gain and metabolic changes in the case of zero or positive energy balance. To do this, you need to limit, or even better, exclude fried, fatty foods and alcohol from the diet, as well as increase physical activity (morning exercise, walking in the fresh air).
How to save the result
To avoid repeated recruitment in the future, it is important to follow some simple recommendations:
- Limiting calorie intake by reducing the amount of easily digestible carbohydrates.
- Increasing physical activity (morning exercise, walking in the fresh air during the day).
- Frequent meals at least 5 times a day, but in small portions.
- Dinner is expected 4 hours before bedtime.
Lifelong adherence to the recommendations not only enables you to keep your body weight at a constant optimal level, but also to preserve your health.
Exercises to lose 10 kg
In order to successfully lose 10 kg at home, it is recommended to perform several physical exercises that help to quickly "burn" fat reserves in the subcutaneous tissue:
Run - moving for 10-15 minutes a day burns a significant amount of calories, while the volume of fat tissue decreases evenly throughout the body. Depending on the person's weight, 10 minutes of running (speed of 10 km/h) "burns" 100-150 kcal.Swimming – physical activity affects all muscle groups, which positively affects their tone and accelerates the disappearance of fat reserves.Walk - it is better to walk for half an hour in the fresh air, this has a positive effect and allows you to speed up the loss of excess weight. 200-300 kcal are consumed in 1 hour of walking.Abdominal exercises – lying on your back, pull your head up and bent legs. The number of calories burned depends on the type of training (interval or circuit).Increased tone of the thighs and buttocks – not fully executed squatting (squatting on an imaginary stool).
Advice from nutrition experts
Rapid weight loss also has harmful effects. Therefore, for harmonious weight loss and health benefits, nutritionists offer some useful tips:
- It is important to choose the optimal diet based on several basic criteria - ensuring gradual weight loss over a fairly long period of time (at least 1 month), as well as adequate supply of the human body with all vitamins, minerals and complete protein. .
- Combining dietary recommendations with increased physical activity.
- Frequent, partial meals in small portions, which makes it possible to reduce the functional load on the organs of the digestive system, as well as to minimize the intensity of the feeling of hunger.
- Dinner 4 hours before going to bed, during which the energy from food is used up and not stored in the form of subcutaneous fat.
Before starting any diet, it is advisable to consult a nutritionist first. In each case, he will select rational weight loss measures for patients with various concomitant pathologies (cardiovascular, endocrine diseases, metabolic disorders).