Quick Diet Lose Weight 10kg per week: Description, Menu for Men and Women for Week

A healthy and balanced diet is the basis of a complete human life.A proper diet can provide the necessary energy to the subject and prevent various diseases.By choosing harmless products for your daily menu, you can provide yourself with a healthy lifestyle.By following certain rules in nutrition, you will develop a useful habit.With a little effort, you will get a slim body and lifespan.

Proper nutrition is an excellent assistant in the fight against excess kilograms.To lose weight, you don’t have to insist on exhausting your diet and reducing the number of meals.Don't be a supporter of a meager diet.Adhere to a healthy diet and enjoy the process of losing weight.

Nutritional principles for losing weight in a fast diet: How to lose 10 kg of weight per week?

To lose weight, it is not enough to buy the right products.It is necessary to be able to write menus competently every day.But first, you have to follow the rules of eating food.By meeting simple requirements, you will quickly achieve the desired results.

On the way to lose up to 10 kg per week, follow the following principles:

1. Control the calories used.The basis of diet should be plant food.It is low in calories and is rich in fiber.Plant foods include vegetables, salads, fruits, whole grains, nuts, seeds.To lose weight, gradually reduce the number of calories used.Don't ignore the composition of the beverage you are using.Balance product ratio.The human body should receive reasonable amounts of protein, fat and carbohydrates.
2. Avoid long breaks between meals.Meals should be made at least five times during the day.To cope with hunger, arrange other snacks.The most important thing is to eat a small part of the food.Eating at the same time will help to develop habits.
3. Don't eat food from fast food.Ready Food is high in calories.Contains preservatives, dyes, and flavors.For a meal like this, you can get a daily calorie rate with minimal beneficial substance content.
4. Prepare a nutritious and timely breakfast.Don't rush to have breakfast early on.After resting at night, control your hunger.Don't attract breakfast fat foods.Prepare a hearty and balanced dish that will keep you energized throughout the day.
5. Drink water and healthy tea.Don't forget to drink regular water during the day.With its help, metabolism occurs faster.Use various herbal teas.They will help deal with an inappropriate feeling of hunger.With the help of liquid, toxins in the body are excreted.
6. Arrange snacks.Between the main meals, use fruits, vegetables, juices, and dried fruits.This will help avoid hunger.
7. People who exercise physically.Eat enough carbohydrates, fats and proteins on days that increase physical and mental activities.Don't cause physical fatigue.
8. Choose enough time to eat.Turn food use into a ritual.Chew the food thoroughly.Don't be in a hurry or have a meal on the road.During meals, liquids are refused.Thirsty after eating in advance or after eating.

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

When choosing a product that loses up to 10 kg per week, you need to consider the following factors:

• Minimize the use of flour products.
• Prioritize fresh original products.Refuse to cook fried food.Prepare for steaming, cooking and baking.
• Keep your calorie content when consuming alcohol.Don't block alcohol with a lot of products.
• Limit the use of salt and seasonings.Salt stimulates fluid stagnation in body fluids.Seasonings stimulate appetite and make the dishes more flavorful.

Enrich your diet with high levels of vitamins and amino acids.

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

1. Meat.
   
   Low-fat meat is preferred.Chicken, turkey, veal are perfect.By using meat products, you can obtain proteins that help speed up the metabolic process.Meat is an essential assistant in preparing the first plate.
   
   
2. fish.
   
   The fish dish is quickly absorbed by the body and will give you a light feeling after eating.The fish contains a lot of trace elements and protein, and is rich in vitamins A and D.It contains useful fat.Any side dish can be a perfect addition.
   
   
3. Low-level products.
   
   A large part of the menu should be fresh vegetables and fruits.They will cope with hunger and provide the body with necessary vitamins.Using a variety of vegetables and fruits, you can prepare a large amount of salads.
   
   

4. Calcium products.
   
   Your diet should have fermented milk products.They normalize the digestive process and regulate the intestine.It is the main source of calcium and phosphorus.Milk is ideal for preparing a variety of protein cocktails.
   
   
5. Croatia and beans.
   
   Because of the high carbohydrate content, the side dishes from the buttocks are hungry.Eat the complex carbs of breakfast and you will receive energy supply throughout the day.
   
   Beans are rich in vegetable protein.They are low-quality products, while providing the body with vitamins and minerals.Beans perfectly remove cholesterol and normalize blood sugar.A wide variety of cereals and beans will diversify your menu.
   
   
6. Tea, juice, fruit drinks.
   
   Helps dispose of the body from excess liquid.Your diet should have green tea, citrus juice, berry wine.

Products you need to avoid when losing 10 kg per week: List

For best results, it is necessary to give up many products:

1. Pasta and pastries.
   
   Such products have a high starch content, which helps retain liquid in the body.The candy product is very high and has caused a significant damage to the number.
   
   
2. Semi-produced products and sausages.
   
   The composition of sausage exceeds the norms of protein and starch and allows for weight loss.If it does not conform to cooking techniques, it will be harmful.Semi-production products lose their benefits under the influence of frost.May contain low-quality ingredients.They have bad hunger.
   
   
3. snecial products.
   
   Regular use of fries, cookies and various snacks can cause health problems.This type of product has a high salt and flavor amplifier.
   
   
4. Fried vegetables.
   
   Products prepared under the influence of high temperatures lose a lot of useful properties.Fried foods contain a lot of cholesterol and are not absorbed well by the body.Rather than vegetable oils and margarine, olive oil and creamy oil are preferred.
   
   
5. candy.
   
   You can't use candies at night because it takes a lot of time to digest them.It is necessary to prioritize natural candies - honey, dried fruit, jam, jam.It can use a small amount of dark chocolate.
   
   

6. Smoked vegetables.
   
   During the smoking process in the product, the concentration of harmful substances is doubled.Smoked foods are rich in salt and various preservatives.
   
   
7. Seasoning.
   
   It is necessary to refuse high calorie seasonings.In this case, the most harmful mayonnaise.You can make your own useful seasonings.For example, tomato or balm.

How to calculate the body's daily needs for calories?

Insufficient amounts of calories used per day can cause malfunction of the body's metabolic process.Energy replenishment begins to replenish by reducing muscle mass.To make weight loss your health painless,It is necessary to calculate and adhere to daily calorie standards.

You can use various types of formulas.All of this is attached to your personal metrics – growth, weight and age.Likewise, calorie calculations should take into account your physical exercises over different times.The minimum daily norm for a sedentary lifestyle is 1,500 -2000 kcal.For active daily life, it is necessary to add norms - from 200 to 500 kcal.

What’s important is: The most common and accurate formulas for calculating daily calorie standards: Mifflin-San Geor's formula  10*Weight +6.25*Height 5*Age

In the absence of physical exercise, the result must be multiplied by 1.2

When adding an activity date to your schedule, you must multiply the result from 1.3 by 1.3 to 1.7, depending on the strength of the load.

Menu lose 10 kg weight in one week

By compiling the menu for a week, you will have the opportunity to purchase the necessary products in advance.

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

• 1 Breakfast - Complex Carbohydrates
• 2 Breakfast - Dairy + Fruit + Vegetables
• Lunch - Complex carbohydrates, proteins, vegetables
• Afternoon snacks - dairy products + fruits + vegetables
• Dinner - Protein, Vegetables

The highest rating should be the food consumed at lunch time.Mandatory dinner is at least 3 hours before bedtime.The interval between the two meals should be the same, no more than 4 hours.Strengthen your diet with physical exercise and you will get the best results quickly.

Physiologically, women tend to form fat layers faster.Therefore, they should consume less than men's fat.In a male diet, you can include a moderate amount of sweetness and fast-absorbing carbohydrates, and for women it is best to rule out such products.Between meals, we will not forget to drink water.

Payments for men and women:

• Fish and meat - 100 g female part, 150 g male part
• Green - 150g for female part, 200g for male part
• Salad - Men and Women - 150g
• Dairy products - 200 g for women, 200-300 g for men
• Volume of fluid except water (male and female) - 200 ml

This table lists one of many optionsMenu for men and women lose 10 kg per week.Depending on your preferences, you have the right to follow the main advice.

One day of the week	Men's menu
on Monday	Omelet, cereal bread, black tea Low-fat cheese Steamed beef, vegetable soup, fruit drinks Fruit classification Chicken, milk
Tuesday	Oatmeal with milk, bread with bran + butter, green tea Kefir Roasted turkey, boiled beets + nuts, chicken soup, dried fruit preserves Grape Steamed fish schnitzel, vegetable casserole, kefir
Wednesday	Omlet with mushrooms, bread crumbs, jelly Drink yogurt Stewed veal, big vegetable pork, herbal tea Citrus Stewed cabbage, mashed potatoes, kefir
Thursday	Buckwheat porridge, boiled eggs, black tea Dairy cocktails and berries Boiled chicken breast, cabbage soup, jelly Cheese + Raisins Roasted beef with vegetables and cheese, fresh cabbage salad, green tea
Friday	Eggs with vegetables, bread toast + butter, green tea Ryazhenka Bolchi, vegetable salad, black tea banana Stewed liver, steamed vegetables, milk
Saturday	Rice and milk, pear, tea and honey yogurt Caesar salad, vegetable stew, boiled beef, dried fruit preserves Roasted apples, nuts Grilled fish with cheese, steamed vegetables, kefir
resurrection	Polenta, milk Cheese and dried apricots Pea soup, chicken balls, tomato sauce Fruit classification Veal steak, vegetable salad, milk

Menu for one week, women lose 10 kg weight

One day of the week	Women's menu
on Monday	Wheat porridge, butter, kefir Curd casserole + dried apricots Buckwheat porridge, salad cucumber + tomatoes, fruit drinks Boiled eggs, corn Steamed fish, grilled vegetables, black tea
Tuesday	Oatmeal, yogurt, juice Banana dairy farm Rice, boiled chicken breast, fresh cabbage, jelly omlet, tomato Steamed beef, vegetable stew, green tea
Wednesday	Oatmeal, butter, cheese, herbal tea Drink yogurt and plums Buckwheat porridge, roasted turkey, cucumber, jelly Milk, peanuts Canned sea fish, stew, black tea
Thursday	Buckwheat porridge, black bread + butter, tea and honey Fruit classification Rice, boiled chicken, vegetables, fresh cabbage salad, jelly Milk, apple OMLET, tomato, candied fruit
Friday	Oatmeal, black bread + butter, tea and honey Ryazhenka Wheat porridge, steamed fish steak, beetroot salad, dried fruit candied fruit Milk, banana Stewed liver, steamed vegetables, and herbal tea
Saturday	Buckwheat porridge, butter, green tea Yogurt, Kuraga Rice, roasted turkey with cheese, salad leaves, berry preserves Pear, nuts Steamed fish, corn, tea
resurrection	Oatmeal, cheese, jelly Banana dairy farm Rice with beef and vegetables, green tea omlet, tomato Roasted Turkey, Beijing Cabbage Salad, Candied Fruit