Get rid of extra pounds and quickly achieve a visible result - this is the goal that people who decide to "go" on a short diet want to achieve. But in order to noticeably lose weight in less than a week, the restrictions must be extremely strict. Not everyone can withstand a month either. Therefore, the best option is to find an effective diet for 10 days. It does not have a shock effect on the body, like many express methods, and often allows you to lose up to 10 kg, depending on your starting conditions.
Advantages and Disadvantages of Short Term Diets
Losing weight for a holiday or for the beach season, putting on an outfit of a certain size for an event is almost always required urgently, and there is practically no time to deal with the basics of proper nutrition, count calories and go to the gym.
The simplest solution is a short-term weight loss diet for 10 days. It helps you lose weight on a tight schedule. And this is its main advantage. In addition, the diet of such systems is not replete with complex dishes, and the necessary products are available to people with any material wealth.
However, if you dig deeper, the disadvantages of such diets will become obvious. Kilograms go away mainly due to getting rid of excess fluid. Muscle tissue also suffers, but body fat is reduced by a maximum of 12%, and on average by 6-8%. After 10 days, you will most likely lose weight, but in the mirror you are unlikely to see a slender and embossed figure. The reason is simple: It is impossible to create a dream body without exercise.
Important! Do not forget that due to a deficiency of nutrients during the period of dietary nutrition, the body may experience serious difficulties in work. Therefore, it is definitely not worth overusing express diets.
In total, there are about 40 options for fast diets for 10 days. In addition to their duration, they are united by a general reduction in the calorie content of the diet, a complete rejection of harmful products and adherence to the diet. With any diet, it is imperative to drink 1.5 liters of water per day.
To make it easier to start a diet, it is worth limiting the amount of salt, sugar, muffins, fried and fast food in the daily menu for several days. If possible, take vitamin and mineral complexes. We have selected the optimal and proven options for losing weight in 10 days, which give a stable result and do not harm your health.
Diet "10x10"
Most effective diet for 10 days. According to the most optimistic forecasts, the expected weight loss is 10 kg. Hence the name of the system. In fact, a low-carb diet with a predominance of protein foods is planned for the decade.
Basic principles that should be followed strictly:
- Exclude sugar, any sweets, processed meat (sausages, sausages), offal, vegetable and animal fat, cereals, nuts, sauces, soda water, juice from packages.
- Start your day with a glass of lemon water.
- Divide the diet into 5 receptions.
- Cook without oil.
- The ratio of proteins to carbohydrates should be 2: 1. The daily volume of food is 500-550 g, of which protein products should be 60%.
- Dinner 2-3 hours before bedtime.
- Exclude potatoes, beans, corn, carrots, pumpkin from vegetables.
Important! Don't lengthen your diet. Excess protein can negatively affect kidney function. Therefore, reduce your salt intake. Drink green tea and rosehip tea.
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Low-fat dairy products, vegetable salad, ½ grapefruit, apple (sour), hard-boiled egg are suitable for an afternoon snack and a second breakfast.
The diet is intended mainly for people with a body mass index from 25 to 30. With indicators above 30, the "10x10" system is not recommended to be used without a medical examination. Reference information will help you calculate your BMI and understand its values.
Salt-free diet
The compound NaCl, or table salt, retains water in the body. Hence, it promotes weight gain. Therefore, the most popular flavor enhancer should be eliminated for 10 days. This is the main principle of a salt-free diet.
However, giving up salt doesn't just mean not adding salt to the food you're preparing. The list of illegal products includes: canned food, smoked and spicy foods, cheese, pastries and desserts, sweet fruits (watermelon, bananas).
On a day it is allowed to eat:
- 500 g poultry, lean meat or fish, divided into small portions;
- vegetables (raw, stewed)
- Whole grain bread (2-3 slices)
- porridge (portion no more than 200 g).
Frying is unacceptable. Only boiling, stewing, steaming. It is important to follow the drinking regime. Juices, decoctions and compotes from dried fruits, jelly, jelly without sugar are not prohibited.
Many of those who lose weight after the end of the diet no longer return salt to their diet. The natural taste of food to the receptors becomes more pleasant and familiar. Moreover, there is a feeling that almost all dishes, especially those prepared in cafes and restaurants, are salty. The standard diet can be increased up to 15 days.
Cereal diet (2 options)
The toughest 10 day diet option is the mono diet. Experts often refer to it as a detox system. It involves the regular use of cereals rich in vitamins, trace elements and healthy fiber that stimulate the intestines. The forecast for weight loss is 10 kg.
Option number 1. Weight loss on buckwheat
In the evening, pour 1 glass of buckwheat with 2 glasses of boiling water. Wrap the container with porridge overnight in a towel for steaming cereals. Divide the porridge into 6 meals in the morning and eat it all day. Salt, sugar, oil are prohibited.
Not everyone can sustain a 10-day diet on such a super-ascetic diet. Therefore, it is allowed to diversify the menu with low-fat kefir, if desired, with chopped herbs. The norm per day is 1 liter. Stop the diet immediately if you are weak or feeling unwell. If you stay on it for 5 to 7 days, the result will still be tangible.
Option number 2. Slimming on oatmeal
Let's make a reservation right away: we are talking about whole grain cereals. As a last resort, it is permissible to use flakes in which the properties of oats are preserved as much as possible. You can easily find them in the store, focusing on the preparation time. It must be at least 15 minutes.
You need to cook oatmeal in the same way as buckwheat - in the evening. Only the ratio of cereals and boiling water is 1: 3. Although it will not be a problem if you just boil the cereal. Porridge is eaten without additives. Eat some fruit or dried fruit during breaks as a relief. Permitted drinks: green or herbal tea, rosehip decoction.
Madeleine Gesta's diet
The main advantage of the diet is a good result in the absence of asceticism and excessive severity. "Gastronomic game" - this is how its author, French nutritionist-therapist Madeleine Gesta, calls it. She insists that positive attitude and pleasure in everything from the taste of the dishes to the serving are important for achieving the best effect.
The world famous clients of Madame Gest (among them Gerard Depardieu and Catherine Deneuve) say that the bonus to the lost pounds is a rejuvenating effect and a feeling of lightness instead of hunger. On average, in 10 days, you can lose 3-4 kg. The recommended number of meals is 5-6, in small portions. If you really want to eat during breaks, several dried fruits (prunes, dried apricots) are allowed, which are recommended to be thoroughly chewed until mushy.
The basis of the diet:
- vegetable broth;
- fermented milk lunch;
- special lemonade: 250 ml. water, 1 tsp. honey, juice of 1 small lemon.
Broth recipe: 1.5 liters of water, 600-700 g of leeks, 400 g of carrots and tomatoes, celery (root), thyme or caraway seeds. Chop all ingredients and cook for about 20 minutes. It is important that the vegetables are not boiled until mashed.
Divide the broth into several steps. Vegetables can be eaten after 2 hours. Allowed to add a little olive oil and lemon juice. Vegetable Broth Days: 1,2,8,9.
Sour-milk lunch is 200 g of cottage cheese 0-1% fat and 130 g of natural yogurt. You can combine it with vegetables and herbs (radish, cucumber, parsley) or fruit and 1 teaspoon of honey. Fermented milk days: 3,4,5,6,7,10.
Lemonade must be consumed every day. However, the morning should not start with him, but with two glasses of clean water, which you should drink while lying in bed in small sips. After 15-20 minutes - cocoa with a spoonful of honey. This is breakfast. The other 2-3 meals (not including broth or fermented milk) may consist of:
- steamed fish or boiled meat (200-300 gr. portion), fish liver;
- whole grain cereals;
- vegetable salad with a slice of bread;
- eggs;
- berries and fruits;
- milk (1 glass).
Sugar, sweets, baked goods, canned food, semi-finished products, alcohol are prohibited. The allowed delicacy is 30 g of dark chocolate per day.
Contraindications to decade-long diets
A short-term diet with a sharp change in the usual diet and a decrease in its calorie intake is a significant load on the body. Therefore, it has an impressive list of contraindications. Among the main ones, doctors indicate obesity. If excess weight has already become a diagnosis, it is impossible to get rid of it in 10 days. On the contrary: strict restrictions and a deficiency of nutrients may well aggravate the situation.
You should also skip the diet if you:
- diagnosed with diseases of the gastrointestinal tract or other internal organs;
- an exacerbation phase of any chronic diseases;
- have problems with the cardiovascular system;
- ARVI or ARI;
- amenorrhea;
- diabetes.
Decade diets are contraindicated for pregnant and lactating women, children and adolescents, people over 65 years old.
The consequences of 10-day diets. Why is the weight coming back?
Despite the rapid and sometimes significant effect in weight loss, almost 85% of those who lose weight say that kilograms are returning. Often even with the addition. It is not difficult to explain this phenomenon. Our body is designed like this: first, it experiences shock and stress from a sudden change in nutrition, then it begins to adapt.
Austerity mode is turned on. Metabolism slows down, the amount of energy required to digest food is minimized, and the loss of fat by organ cells, on the contrary, is reduced. After all, it must be saved in order to hold out longer if hunger comes.
Then the diet ends, but the internal process of storing energy and nutrients is not. You return to your usual diet, and more often even allow yourself too much after a diet. A logical result: the body stores up to the maximum and returns its previous usual volumes in a short time.
Therefore, the first days after the end of the 10-day diet, continue to adhere to the same nutritional system, but in a light version. For example, add dairy products (yogurt, cottage cheese, cheese) to buckwheat, then vegetables, then meat and poultry. Continue to drink at least 1.5 liters of liquid per day. Control portions of food. Try to still limit sweets and starchy foods. Choose healthy treats:
- dried fruits,
- marmalade,
- marshmallow.
Conclusion
If you want to lose weight without harm to health and maintain the result for a long time, adhere to two principles: persistence and gradualness. Therefore, it is better to resort to short-term diets as little as possible. The main goal of getting rid of extra pounds should be taking care of yourself and your body, and not the size of clothes and numbers on the scales.
