Diet For 10 Days - Minus 10 Kg: TOP 5 Diets

2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10

Diet for 10 days - minus 10 kg

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 do not last long, the extra pounds will go away quite easily.

Content:

Diet "10x10"

Diet "favorite" for 10 days

Minus 10 kg on buckwheat in 10 days

Minus 10 kg on a protein diet

Minus 10 kg on a cabbage diet

Diet "10x10"

The 10x10 diet is one of the simplest eating patterns that does not harm the body. The main emphasis in the diet is on protein foods. Thanks to this, fat is lost, and not muscle mass.

Diet principles. Despite the fact that protein dishes prevail in the diet, carbohydrate foods should also be included in the menu. But their number will be strictly limited: maximums - 20 g / 24 hours.

The basic principle of nutrition in the 10x10 diet is fragmentation. Food should be eaten frequently, but the amount is limited to a small portion (200-300 g).

Permitted and prohibited foods

Products from the "stop list":

Sweets: sugar and sugar substitutes.
Flour products.
Dairy products with a high percentage of fat.
Starchy vegetables: potatoes, beets, carrots.
All cereals.
Alcoholic drinks.
Marinades.
Corn and other legumes.
Shrimp and squid.
Fast food.
Fruit juices, all fruits. Only lemon and sour berries, such as cranberries, are allowed.
Liver and pate.
Nuts.

Foods that can be eaten:

Protein-containing foods. These are lean meats, river and oceanic fish, and poultry. You can eat cheese, drink sour milk drinks with a low fat content. Eggs must be included in the diet.
Vegetables: cucumbers, cabbage, tomatoes, zucchini and eggplants, spinach, sorrel, lettuce, radish, radish, celery, asparagus, and mushrooms. It is important that 100 g of the selected vegetable does not have more than 10 g of carbohydrates.
Olive oil.
Sprouted seeds.
The water can be drunk in unlimited quantities. Tea and coffee are also allowed.

Diet rules

In order for the diet to give positive results, you must adhere to the following rules:

Every morning you should drink a glass of clean water without gas. If you wish, you can add a slice of lemon.
Meat products should be cooked in the oven, steamed, or grilled.
Frying is not prohibited, but not encouraged either. For cooking in this way, you must 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 you need to take 50 g of broccoli.
Use olive oil as a salad dressing.
The volume of water that must be consumed per day is equal to 2 liters.
Drink a glass of water 30 minutes before the next meal and 30 minutes after it.
The number of approaches to the table per day is at least five. This will help regulate your metabolism.
The diet should not be continued for more 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 the ten-day weight loss course.
You should not sit at the table later than eight in the evening.

Sample menu

Day	Breakfast first	Second breakfast	Dinner	Snack	Dinner
	Soft-boiled eggs. Vegetable salad: cucumber + tomatoes + lettuce + greens + sprouted seeds + olive oil (tsp). Unsweetened tea.	Lettuce leaves and cheese (45 g).	Grilled chicken breasts, vegetable salad: tomato + cucumber + lettuce + radish + sprouted seed. Unsweetened coffee.	Kefir (glass), berries.	Salmon (fillet), baked vegetables with cheese (tomatoes, zucchini, cauliflower, sprouted seeds, eggplant).
	Omelet with tomatoes and herbs. Yogurt with berries. Unsweetened tea.	Kefir (glass), berries.	Tuna fillet, stewed vegetables (leeks, tomatoes, zucchini, cauliflower).	Herbal tomato, cheese (45 g).	Two fried pieces of beef, salad (tomatoes, cucumbers, arugula, spinach, avocado) + a teaspoon of olive oil, unsweetened green tea.
	Omelet with tomatoes, 45 g of cheese, celery, unsweetened coffee.	A glass of yogurt, berries.	Mackerel, a soup with pureed vegetables (tomatoes, herbs, broccoli, leeks).	A glass of kefir 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 kefir and berries.	Chicken breast (2 pcs.), Zucchini pancakes, unsweetened green tea.
five	Low fat cottage cheese, berries, unsweetened coffee.	Caesar salad and chicken breast.	Halibut, salad (cabbage, cucumber, radish, herbs) with olive oil dressing, unsweetened tea.	Rolls - 3 pcs.	Two slices of grilled beef, steamed asparagus, cheese, unsweetened green tea.
	Low-fat cottage cheese and berries, unsweetened coffee.	Chicken breast, vegetable salad Salsa.	Tuna, noodle soup and mushrooms.	Cheese and celery.	Steamed asparagus with cheese, chicken breasts, unsweetened tea.
	Omelet with tomatoes and herbs, yogurt with berries, unsweetened green tea.	Caesar with olive oil and lemon juice.	Salmon, baked vegetables.	Cheese and celery.	Guacamole salad, chicken breast, unsweetened tea.

If you feel hungry before going to bed, you can drink a glass of low-fat kefir or milk, regardless of the day of the week.

Pros and cons

Positive aspects of the "10x10" diet:

Fat deposits go away and muscles remain intact.
The body's sensitivity to insulin increases, so the desire to eat sweets decreases.
The risk of developing diabetes is reduced.
The level of triglycerides in the blood decreases, which is an excellent prevention of heart and vascular diseases.

Negative sides of the 10x10 diet:

If the weight loss is significant, it will lead to increased stress on the kidneys and liver. To make it easier for them to work, it is necessary to drink enough water.
The diet has contraindications: kidney disease, liver pathology.

Diet "favorite" for 10 days

This diet is based on several nutrition systems at once, including vegetable, fruit, protein and water. The choice of products is quite extensive, which allows you to choose the menu option that will suit your taste, and then you can safely call it "favorite". Therefore, the process of losing weight will happen quickly and easily.

Diet principles. The diet is based on the principle of separate nutrition. This means that each 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 foods

The "favorite" diet allows for the following foods:

On drinking days, the menu consists of kefir, milk, jelly, cocktails, water and other drinks. To lose weight as quickly as possible, you need to choose drinks 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, as it has a negative calorie content. Cooked salads should be seasoned with vegetable oil. If desired, vegetables can be boiled, baked or eaten with cheeses. Be sure to drink water. Other permitted drinks are herbal infusions, but sugar should not be added to them.
Fruit days involve 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 should not be eaten during a diet:

Carbonated sweet water and juice.
Mayonnaise and sour cream.
Sugar and salt.
Alcoholic drinks.

Menu for 10 days

From the first to the third day: "drinking" stage. This period can be called the most difficult, but also the most effective. The entire menu consists exclusively of water and kefir. Moreover, the fermented milk drink can be consumed without any restrictions. Drinking tea and coffee is prohibited.
From the fourth to the sixth day: "apple" stage. At this time, only apples are allowed to be eaten, and sour fruits should be preferred. They can be baked, stewed, juiced, eaten raw.
From the seventh to the ninth day: "chicken" stage. These days, you can only eat chicken meat. It is important to remove fat and skin from the chicken. The poultry can be baked, stewed and boiled. Salt and spices are not added to the dish during cooking.
Tenth day. The diet ends with the consumption of cheese, wine and water. For 30 g of cheese, you can drink 150 ml of wine, of course, observing the measure.

Pros and cons

Among the advantages of this weight loss scheme:

The diet allows you to "shake up" the body. It is effectively used when, in the process of getting rid of extra pounds, the weight rises.
The diet allows you to qualitatively cleanse the body, remove toxins and other harmful substances from it.
The diet teaches you to eat right, the menu does not imply the use of unhealthy foods: fast food, salty, fried and smoked foods.
Dishes do not require lengthy cooking, which saves time. The menu is absolutely uncomplicated and accessible to everyone.

The diet has a number of disadvantages, including:

The diet has a rather impressive list of contraindications, so not everyone will be able to put it into practice.
Before starting a diet, you should consult your doctor.
Drinking days are very difficult, as during this time a person is constantly hungry.
It is not recommended to stick to the diet longer than 14 days. There must be a break of at least 3 months between approaches. If you stick to the diet more often, then this threatens the development of vitamin deficiency and severe exhaustion.

Contraindications

The diet should not be followed in the following cases:

The period of bearing a child.
Age under 18.
Reduced immunity.
Increased body temperature.
Diabetes.
Colitis.
Anemia.
Diseases of the heart and blood vessels.
Liver and kidney pathologies.

Minus 10 kg on buckwheat in 10 days

It is no secret that a rigid dietary diet can lead to headaches and increased fatigue. To avoid these unpleasant moments, you should pay attention to one of the most effective diets - the buckwheat weight loss system. In just 10 days, it allows you to get rid of 10 kg of excess weight.

Diet principles

The buckwheat diet is based on the following principles:

Buckwheat is allowed to be eaten without restriction. You cannot salt and season cereals.
In addition to buckwheat, it is allowed to supplement the menu with kefir with a low percentage of fat. You can drink kefir before bedtime.
You should approach the table at least 5 times a day.
The portions should be small.
The last meal should take place at 6-8 pm (4 hours before the night's rest).
To lose weight faster, you need to drink enough water. It shouldn't be carbonated.
You can drink 2 cups of green tea with lemon a day, a decoction of herbs, or unsweetened coffee.

Menu for 10 days

To cook buckwheat, which will need to be consumed throughout the day, you should first pour boiling water over the cereal. Then the water is drained and the buckwheat is again poured with boiling water in a ratio of 1: 1.5. Wrap the pan with a towel and leave to infuse overnight. You don't need to cook buckwheat.

For 10 days, you should eat just such a steamed porridge. Before your first breakfast, you should drink a glass of warm water with lemon juice and a teaspoon of honey. After 30 minutes, you can start eating. After eating, it is allowed to drink unsweetened tea or freshly pressed juice (tomato, beetroot, pumpkin).

At lunch they eat the second portion of porridge, and at dinner the third. If hunger torments between main meals, then you can satisfy it with a small portion of steamed cereal.

If it is very difficult to maintain a buckwheat diet, then it is allowed to diversify the menu with kefir, as well as dried fruits. However, in this case, the result will be less effective.

Pros and cons

The advantages of the buckwheat diet are the following:

You can eat porridge as much as you like. There is no need to control the amount of portions; this will not affect the process of losing weight.
The buckwheat diet does not lead to a deterioration in health. Losing weight people do not experience headaches, weakness does not appear, and fatigue does not increase.
Weight goes away very quickly. Every day it will be possible to celebrate a new result.
In the process of losing weight, the joints, spine and heart are relieved.
The body is cleansed, metabolic processes return to normal.
In 10 days, you can not only lose weight, but also get rid of the visible manifestations of cellulite.
The condition of your hair and nails will improve significantly.

However, the buckwheat diet has certain disadvantages, including:

The diet is easy to adhere only to 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 involves the use of only cereals and kefir.
In a short period of 3-4 days, it will not be possible to bring your body into shape; you will have to hold out on a diet for all 10 days.
During and after the diet, exacerbation of chronic diseases is possible.
You should not adhere to the buckwheat diet for more than 14 days.
During the process of losing weight, you should take vitamin and mineral complexes. Although cereal itself has a rich chemical composition, it is still not enough to cover the daily requirement of the body.

Contraindications

In order not to harm your own health in pursuit of a beautiful figure, you need to familiarize yourself with the contraindications that exist for the buckwheat diet:

Pregnancy, lactation.
Diabetes.
Diseases of the digestive system.
Pathology of the heart and blood vessels.

You should not adhere to the buckwheat diet for people involved in heavy sports. Avoid strenuous physical activity during the weight loss process. Also, the diet should be abandoned by women prone to depression and patients who have undergone abdominal surgery.

Before deciding to lose weight with the help of a buckwheat diet, you should visit a doctor and get advice from him.

Read more: buckwheat diet

Minus 10 kg on a protein diet

Protein diet involves eating significant amounts of protein with limited sugar and carbohydrate foods. This allows you to start the processes of fat burning and get rid of excess weight. One of the important advantages of a protein diet is that after losing weight, the skin does not sag, and the muscles do not become weak.

A protein diet allows you to qualitatively improve your figure. In just 10 days, you can get rid of 10 kg of excess weight, especially if the starting body weight was impressive. Both men and women can adhere to this weight loss system.

Diet principles. Drink at least 2 liters of water per day. Moreover, you need to drink water before each approach to the table, but after eating it is better to refuse to drink liquid.

The proportion of protein to vegetables should be 2: 1. For example, eating 200 g of fish, a person should consume 100 g of vegetables.

You need to eat at least 5 times a day. The last meal should take place no later than eight o'clock in the evening.

You can make vegetable salads, but they should only be seasoned with olive oil and lemon juice.

It is allowed to fry the dishes, but for this you need to use only olive oil.

Permitted and prohibited foods

The following products fall under the ban:

All sweets, including sugar, sugar substitutes, and honey.
Cereals, legumes.
All products are made from flour.
Milk and products based on it.
Preserved and pickled products, pates.
All sausages, sausages, wieners, etc.
Liver.
Fruit.
Crab sticks, squid, shrimp.
Certain vegetables: potatoes, beets, corn, carrots, sauerkraut, green peas.
Sunflower seeds, nuts.
Carbonated water, fruit and vegetable juices, fruit teas.
Alcoholic drinks.

During a protein diet, the menu should consist of the following foods:

Any meat.
Bird.
Any fish.
Eggs (1 time in 3 days, but not more than 2 pcs. At a time).
All vegetables except those on the prohibited list.
Frozen, dried and fresh mushrooms.
Cucumbers and tomatoes, Chinese cabbage, salads, radishes, radishes, peppers.
Lemons.
Olive oil, spices.
Coffee and tea, but no sweeteners.

Menu for 10 days

It makes no sense to paint the menu for 10 days in too much detail, since in a protein diet it is drawn up according to the same type of scheme:

First meal: meat, vegetables, tea.
Meal 2: Lettuce with olive oil and lemon dressing.
The third meal: any meat, vegetables, cooked.
The fourth approach to the table: fish or poultry, fresh cabbage with oil.
Meal 5: egg, cabbage, broth.

Pros and cons

A protein diet is very easy to follow, as a person will not experience excruciating hunger. In addition, it is possible to establish metabolism, which will allow not to gain extra pounds in the future.

If we consider the disadvantages of a protein diet, then among them are:

Insufficient intake of essential trace elements in the body, which can lead to a deterioration in the condition of nails, skin and hair, as well as provoke a feeling of fatigue;
Excessive stress on the urinary system, which means that a diet is contraindicated for people with kidney disease;
Accelerated excretion of calcium from the body, which can lead to increased bone fragility.

Before starting to lose weight with a protein diet, you should visit your doctor.

Contraindications. You can not adhere to a protein diet for people with diseases of the heart, blood vessels, digestive organs. It is contraindicated for people with kidney pathologies, as well as for exacerbation of any chronic diseases.

Learn More: Protein Diets

Minus 10 kg on a cabbage diet

The cabbage diet allows you to quickly lose weight, since the main product is low in calories. At the same time, cabbage is rich in vitamins and minerals, as well as dietary fiber, which are needed for normal bowel function.

Diet principles

Losing weight is not difficult if you adhere to the following principles:

The dishes are not salted, sugar is not added to them.
At the time of losing weight, you should abandon flour products and confectionery.
Alcoholic drinks are absolutely prohibited.
You can eat cabbage in unlimited quantities.
Drink at least 1200 ml of pure water per day. This volume does not include green tea and coffee.

Permitted and prohibited foods

During the cabbage diet, you can eat any kind of cabbage, but white cabbage should be preferred. It is this cabbage that has the minimum calorie content, which is 26 kcal per 100 g.
Sauerkraut is even less high in calories, only 19 kcal per 100 g of product. Therefore, every 3 days, ordinary 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.
It is also allowed to drink green tea and still water. Start your morning with coffee.
You cannot salt dishes and add sugar to them. You should also stop drinking alcohol.

Menu for 10 days

First meal: green tea or unsweetened coffee, still water.

Main meal: carrot 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 (with the exception of banana).

Kefir with 1% fat - 2 hours before the night's rest.

Cabbage salad can be replaced with vegetable soup, which can also be consumed without any restrictions.

Pros and cons

The advantages of the cabbage diet are the following:

Vegetables are healthy foods that help you cleanse your body as well as get rid of excess fat.
Cabbage contains many useful vitamins and minerals that a person needs.
Diet helps to lower blood cholesterol levels, strengthen nails and hair.
Broccoli has the ability to prevent the appearance of cancer cells, which is an excellent prevention of cancer.
The cabbage diet can reduce the severity of seasonal allergies.
The product is digested very slowly, which makes it possible for a long time not to feel hungry.

The disadvantages of the cabbage diet include the following points:

After 3-4 days from the beginning of the diet, a person may experience a digestive upset. Therefore, in case of diseases of the digestive tract, the diet should be abandoned.
You can not eat a lot of cabbage for people with kidney disease, as well as patients with diabetes.
After completing the cabbage diet, it is very difficult for a person to maintain their weight, as there is a strong desire to eat more high-calorie foods.

Contraindications

You should not adhere to the cabbage diet for people with diseases of the digestive system, since its excessive intake into the body can negatively affect the intestines.

Diabetes mellitus, kidney disease and obesity are also contraindications to the use of the cabbage diet.

Read more: Cabbage diet for weight loss for 10 days

The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist

Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).