Diet “10×10”: menu options for effective weight loss

The 10 by 10 diet and its various variations. How often can you resort to such a diet and how to get out of it correctly.

The “10 10 diet” makes tempting promises to lose in a week what you have gained over the years. Its uniqueness lies in the presence of various menu variations based on someone’s experience of losing weight. When choosing a similar method, it is worth remembering: it is unrealistic to burn 10 kg of fat in 7-10 days . This means that mostly water, some muscle mass and fat will be lost, and what was lost will quickly return.

Diet for 10 days 10: hunger test

The creators warn: you can repeat this diet only once a month. Considering the composition of the menu by day makes the warning clear:

Mineral water 1.5 liters in 4-6 doses.
800 ml of milk, for dinner - an apple.
The third day repeats the first.
Three servings of cabbage salad, carrots with herbs and vegetable oil.
800 ml milk.
Have breakfast with an egg and tea, have a snack with a decoction of cabbage, potatoes and carrots, boil 100 g of beef and green peas for lunch, have a snack, dinner and reduce your night hunger with one apple.
100 g of cottage cheese and low-fat kefir each, and at night you can drink a glass of tea without sugar.

The 10-day version of this strict diet is practically drinkable and forces you to fast for the first five days, reminiscent of the menu in preparation for a surgical procedure on the gastrointestinal tract.

Cleansing will occur, there will be no feces. Constipation or distress may occur if lactose intolerance occurs. The body will not receive a lot of necessary substances, weakness and strong decline will occur, manifested in a sharp weight gain .

Self-help measures

It’s difficult to stick to strict diets, even if you have thoughts of incredible results. To endure harsh conditions without much loss, come up with motivation, an activity you enjoy, don’t overdo physical activity, because you won’t have much energy for it, and it’s better to spare your heart. Motivational reviews with photos on specialized resources provide good support for those desperate to lose weight - after all, if others could do it, so can you.

Be sure to read: What is morbid obesity and why is it dangerous?

To sum it up: how to guaranteed lose 10 kg in 10 days

Judging by the reviews, losing 10 kg in 10 days is realistic, although a lot depends on the initial body weight and compliance with all the conditions of the nutrition system. To lose maximum weight:

The morning starts with water and lemon

Eat 5 times a day. The latest option for dinner is 8 pm.
The morning should start with water and a slice of lemon. Then, after a pause, you can begin a modest meal according to the schedule.
Before going to bed, if you are very hungry, you can drink a glass of milk or kefir. Fat content is strictly zero.
Be sure to drink water between meals. Optimal intervals are 30 minutes. But you can’t wash down your food.
Proteins to vegetables should be 2:1.
Lean varieties of meat and fish are allowed only in boiled form and no more than 2 times a week. You can't fry anything.
Vegetables are only low-carbohydrate, that is, those that contain up to 10 g of carbohydrates per 100 g. These are tomatoes, cucumbers, greens, onions, asparagus, spinach, radish, arugula, dill.
To dress salads, use lemon juice and vegetable oil. Other gravies are prohibited.
Fermented milk and dairy products - only with zero fat content.
You can’t eat too much fruit; bananas and grapes are prohibited.

All harmful and smoked foods are also temporarily prohibited. Remember that any concessions negatively affect the plumb lines.

Not mono menu

The most effective, classic diet option is a system in which you eat one product throughout the day, but another option is also acceptable. If the basic scheme seems too boring to you, try to diversify it. Example for the day:

Smoothie and cup of tea;
Chicken and salad;
Soup and fish;
Celery and cheese;
Turkey with asparagus.

The remaining power requirements are the same as in the first option. And yet, such a variety of diet is more useful, but less effective than a mono-variant. So, before making a final decision on your choice, weigh the pros and cons.

What else can you do?

If you want to make the weight loss process as effective and enjoyable as possible:

Think about what you can do to please yourself when you lose weight - this will be a good motivation for the near future. It could be a gift, a trip or any other little joy.
Do yoga, meditate - these types of activities do not require much energy, they give strength and calm you down. It is much easier to endure dietary restrictions when you are in a calm state of mind.
Make yourself happy - exhibitions, walks, meetings with friends, going to cafes, everything that gives you positive emotions is useful.
Take baths with salt, go for massages, do body wraps - these procedures will improve your mood and make the weight loss process more effective. You can also do them at home yourself - it will be less carefree than in a salon, but still effective.
Change your taste habits - it's best to do this gradually, since dramatic changes take time. If you stop overeating and eating foods you don’t want or like, a significant number of problems will go away.
Think about how you can maintain your weight after quitting your diet. Decide what you are willing to give up without unnecessary damage to yourself, and what products you need in any case, even if they are harmful, high in calories, and so on.
Enjoy feeling slim and renewed.

Be sure to read: Ways to use honey water for weight loss

Yoga classes

These recommendations are not universal, but you can learn something useful from them.

Second menu option

The creators of the second diet option decided to rely on food with a low percentage of fats and carbohydrates. However, the composition shows that many products were written out of thin air, since their use will bring little benefit:

Salad of cabbage, tomatoes, herbs and sprouted seeds with a spoon of olive oil and two boiled eggs for breakfast.
We snack on low-fat cottage cheese with lettuce.
We have lunch with a similar salad and two grilled chicken breasts (it is worth noting that this is 300 g of meat or more than 60 g of protein, of which the body will absorb at most 30-40 g).
Have a snack with a glass of low-fat kefir and a handful of berries.
Baked eggplant, cauliflower, zucchini and sprinkled with cheese and herbs and fish fillets (salmon, halibut, mackerel).
A glass of low-fat kefir (or milk) at night.

The menu for the other ten days is based on a similar principle:

For breakfast, a protein product (omelet, boiled eggs, low-fat yogurt, cottage cheese or berry-curd smoothie) with herbs and tomatoes.
We snack on cottage cheese, cheese, kefir with herbs or lettuce. Only on the fifth and sixth days the second breakfast is supplemented with chicken breast, Caesar salad in the version with chicken, cheese and herbs.
For lunch, there is always fish fillet with baked vegetables or in the form of a salad, vegetable or mushroom puree soups.
Dinner combines lean grilled meat and any vegetable dish (boiled, baked or as a salad with olive oil).

Such a menu contains a minimum amount of fat, which will not exceed 15 g per day. Carbohydrates come from vegetables that are high in water and fiber, and some from dairy products—up to about 70g per day. The body will receive an abundance of protein from eggs, meat and fish dishes - perhaps more than 120 g per day.

With a protein diet, there is a danger of ketosis - a transition to a low-carbohydrate regime and energy supply with ketone bodies. Fat will be burned, but weakness, problems with skin, sleep and immunity will appear . The lack of complex carbohydrates in the form of cereals will cause a lack of B vitamins, which will affect the nervous system.

Diet 10 kg in 10 days: menu for the week

Day 1

Breakfast: boiled chicken egg, salad (tomatoes, cucumber, Chinese cabbage, herbs, tsp olive oil), a glass of green tea,

2nd breakfast: forty grams of cheese, lettuce,

We have lunch: two breasts of grilled chicken, salad (tomatoes, cucumber, lettuce, radishes, tsp olive oil), a glass of green tea,

We have a snack: a cup of low-fat kefir, a handful of berries,

Dinner: mackerel, baked vegetables (tomato, zucchini, eggplant, cauliflower, sprinkled with grated cheese),

Before bed: a cup of low-fat kefir.

Day 2

Breakfast: An omelet made from a couple of chicken eggs with the addition of tomatoes and herbs, a glass of natural yogurt with berries, a glass of green tea,

2nd breakfast: a cup of low-fat kefir, a handful of berries,

We have lunch: mackerel, vegetable stew (zucchini, tomatoes, cabbage - broccoli, green onions),

Snack: tomato stuffed with grated cheese,

Dinner: 2 grilled beef steaks, salad (cucumber, tomato, spinach, one avocado, tsp olive oil), a glass of green tea,

Before bed: a cup of low-fat kefir.

Option with fruit

An all-fruit diet sounds tempting on summer days. However, it deprives the body of protein and many vitamins. Fruits are simple sugars, and when consumed in excess, you will end up with a caloric overload.

A type of mono diet for weight loss for 10 days involves eating 11 kg of fruit, excluding dates, bananas and grapes.

The diet is distributed by day and kilogram:

1 - 1 kg;
2 - 1.5 kg;
3, 4, 5 - 2 kg each;
6 - 1.5 kg;
7 - 1 kg.

We take apples with a calorie content of 47 g and get 500 kcal per day, a lot of fiber, zero protein, a lot of fructose and water. If you use kiwis, oranges, grapefruits, peaches, the picture remains similar.

The result is that you won’t be able to achieve results , plus there may be health problems and severe hunger.

Protein diet 10 to 10

The result of pre-competition cutting haunts those losing weight, so an effective diet has appeared in which the amount of carbohydrates is limited to 20 g. The principles are outlined below:

small and frequent meals;
the basis of the diet is protein foods;
drink two liters of water (half an hour before and after meals);
We adhere to the ratio of protein and vegetables 1 to 1;
duration -10 days;
adhere to the list of permitted products.

The diet allows:

lean meat;
poultry and fish;
eggs;
low-fat and unsweetened dairy products;
mushrooms.

Vegetables rich in fiber are allowed:

all types of cabbage and salads;
greenery;
tomatoes;
cucumbers;
radish and radish;
zucchini and eggplant;
celery and green onions.

It is recommended to eat sprouted wheat grains and flaxseed oil to obtain the necessary vitamins, amino acids and fats.

It is forbidden to eat:

baked goods;
sweets and chocolates;
sausages and fast food;
fatty dairy products;
cereals;
starchy vegetables (potatoes, beets, carrots);
legumes;
corn;
pates and offal;
seafood.

You cannot drink alcohol, fruit juices, or carbonated drinks. Sauces and high-calorie nuts are prohibited.

There is a rational link associated with cleansing the diet of harmful products in the advice, if not for the low level of carbohydrates for everyone. For 20 g you can eat a little more than 300 g of cabbage, 400 g of tomatoes or zucchini, 600 g of celery. It will be possible to achieve the effect, but it will clearly not be 10 kg, but rather 2-3.

Fast diet in 10 days

Mono-food is good only because of its simplicity for the one who sits on it. There is no need to cook a lot and in a variety of ways: the volume and product are indicated. However, you can’t tell your body – today we eat this and lose weight.

There are five meals: 10:00, 12:00, 14:00, 16:00, 18:00. Accordingly, the consumption of a specific product is scheduled by day:

five boiled eggs on the first day;
boiled fish in the second;
chicken fillet in the third;
five boiled potatoes on the fourth day;
fifth - half a kilogram of chicken, boiled pork;
sixth - any fruit except bananas;
the seventh is a vegetable day;
eighth - distribute 500 g of cottage cheese over five meals;
ninth day - kefir;
the tenth - on rosehip decoction.

There is no system in the selection of products; the maximum volume is not indicated. Strict protein days alternate with carbohydrate loading, which may spur fat burning due to constant adaptation. However, the diet is too low in calories and is unlikely to be effective .

Preparation and exit from the diet

Changing your diet is a tedious task. In order not to immediately switch to a low-calorie menu, the creators of the diet recommend undergoing a week of training:

Drink still water with lemon in the morning;
change the order of cooking dishes: bake, steam, stew, but do not fry;
use olive or flaxseed oil for salads;
increase fiber intake;
gradually give up prohibited foods.

Without taking into account the duration of ten days, all nutritional adjustments are healthy and conducive to weight loss, but only if applied regularly and over a long period of time. Therefore, you need to forget about the best diets for 10 days and switch to proper nutrition.

Diet options for 10 kg in 10 days:

Many diets have been developed to achieve a result of 10 kg in 10 days, and you can choose one that is convenient for you according to your taste.

Option number 1: on cabbage

By following this diet option, you will not starve, because cabbage takes a long time to digest. Another advantage of cabbage is the presence of many vitamins and microelements in it.

There is one “but”: for ten days you will only eat fresh cabbage, seasoned with a tablespoon. olive oil.

Diet

Breakfast: a cup of tea without sugar,

We have dinner: a piece of lean boiled meat, a cup of low-fat kefir.

You also need to drink two liters of liquid per day.