How to lose 5 kilograms in 10 days - simple and effective techniques

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Excess weight accumulates gradually; at first we may not pay attention to the increased volume and additional centimeters. And when the changes can no longer be ignored, we begin to sound the alarm and look for quick ways to lose weight. Especially on the eve of an important event: an upcoming vacation, wedding or birthday.

At such moments, the question comes to mind: how to lose 5 kg in 10 days? Let's consider diet options that will allow you to significantly adjust your weight over a specified period of time.

How to lose 5 kg in 10 days - basic rules for losing weight

10 days is almost 2 weeks, this time is enough to change your figure for the better. Our body is a very sensitive mechanism that reacts with lightning speed to any changes in diet. Even seemingly minor changes in eating habits can have a beneficial effect on weight loss, especially in the long term.

Diet for 10 days minus 5 kg – key rules:

• We reduce the intake of carbohydrates - it is this group of foods that most quickly turns into lipid accumulations if you do not spend a lot of energy per day. Eating such dishes in the evening is especially dangerous. In order to reduce inches in your waist, you need to limit the amount of carbohydrates in your diet, giving preference to protein foods. However, there are also healthy carbohydrates that do not provoke a spike in sugar in the body and will not harm the figure: pasta made from durum wheat, vegetables, fruits. They can be left in the diet.
• Fight junk food - your favorite chips, pizza, cakes, pastries, processed meats and other delicacies will not allow you to achieve your goal. Rid your home of tempting foods, leaving in their place healthy, low-calorie substitutes.
• We increase the percentage of protein consumption - protein foods will allow you to lose weight by 5 kg in 10 days by accelerating metabolism and maintaining muscle mass. The source of energy will be lipid reserves, the “destruction” of which we are working on. The largest amount of protein is found in cottage cheese, plain yoghurts, chicken breasts, tuna, salmon, and beans.

• Proper drinking regimen - drinking 2 liters of water a day is the key to not only good health, but also a slim figure. It is especially important to drink a glass of liquid 20 minutes before meals. This will create the illusion of fullness, causing you to eat less.
• Avoiding salt – Numerous studies have shown that salt consumption leads to weight gain and fluid retention in the body. Quitting its use or reducing its use to a minimum will allow you to quickly and painlessly lose weight. Advice: if you do not prepare food yourself, but buy it in a supermarket, then you need to carefully study the label with the composition. Even the most harmless foods can contain large amounts of salt. Be carefull.
• Reduce your caloric intake by 500 calories - calculate exactly how many calories you burn per day. At the same time, cut your diet by 500 calories, creating a deficit. However, you shouldn't overdo it either. Excessive reduction in diet can lead to constant hunger and poor health.

Be sure to read: Intuitive eating - how to eat everything and lose weight

Buckwheat-kefir diet

A very healthy diet that allows you to lose weight quickly. The carbohydrates found in buckwheat give the body energy, while the protein in kefir causes a feeling of fullness. This diet is recommended for everyone who does not want to rely on tea and fruits.

This diet has its own characteristics that you need to know about: buckwheat and kefir can be eaten together or separately. It is better to drink water between meals. Snacks in the form of one vegetable are allowed. You can choose from an apple, carrot or tomato. You need to drink 1 liter of kefir per day and eat porridge from one glass of buckwheat.

To achieve maximum effect, it is better to pour boiling water into a thermos overnight and eat it in the morning when the food is completely ready. This is the healthiest buckwheat porridge that will help you lose 5 kg per week. Proportions 1:1. If desired, if you don’t really like the taste of unleavened porridge (salt and sugar are prohibited), you can add a little soy sauce, parsley or celery. The porridge will become much tastier.

Read more about the buckwheat-kefir diet

Minus 5 kg in 10 days – protein diet

The vast majority of nutritionists recommend switching to a protein diet for everyone who wants to lose weight and get in shape. The advantage of this type of diet is its simplicity in psychological and physiological terms. Protein products are very diverse, for almost every taste. Therefore, you will not feel disadvantaged, forced to eat tasteless food.

In addition, a protein diet minus 5 kg in 10 days gives excellent results. When the flow of carbohydrates into the body is significantly reduced, the only option for maintaining energy balance is the breakdown of old reserves. At the same time, muscle mass of the body does not suffer.

Another advantage of the minus 5 kg diet is that there are no restrictions on the amount of food. You can eat as much as your body requires. But within reasonable limits, of course.

Menu Diet 5 kg in 10 days

1. Lean meats;
2. Sea fish;
3. Chicken;
4. Eggs;
5. Cottage cheese;
6. Low-calorie cheeses;
7. Vegetables: tomatoes, cabbage, eggplants, radishes, various types of salads, cucumbers, mushrooms. Salads can be dressed with a small amount of oil;
8. Drinks – water, green tea, herbal teas, coffee (no more than 2 cups per day of pure drink without additives).

Products not included in the list are prohibited. You will also have to give up processed meat - sausages, frankfurters, sausages. It is recommended to eat about 5 times a day in small portions. This speeds up your metabolism well and speeds up weight loss by 5 kilograms.

Sample menu for the day:

• Breakfast – boiled eggs, vegetable salad, tea or coffee without additives;
• Second breakfast – tea with a couple of slices of cheese;
• Lunch – grilled chicken, tomato and red pepper;
• Snack – a glass of kefir or a small piece of fruit;
• Dinner – baked fish fillet with grated cheese, eggplant, zucchini and grilled tomatoes;
• Late dinner - a glass of milk or 100 grams of yogurt without additives.

It is recommended to adhere to a protein diet minus 5 kg for no more than 2 weeks. If you want to lose more weight, then you need to take a break to restore your body and return to a protein diet after 20-30 days.

You cannot eat only proteins for a long time, because during the breakdown of fats a large amount of toxic substances are released in the body. Which leads to excessive stress on the kidneys and liver. You can help your organs by drinking a lot of water, speeding up the cleansing of toxins.

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You need to alternate protein days with carbohydrate days.

Day 1 - protein 1.1 The morning begins with a glass of water on an empty stomach. 1.2. Breakfast - 1 hard-boiled egg with herbs, green salad and cucumber. 1.3. Cook the chicken as follows: do not remove the skin, add cold water, bring to a boil and pour out the boiled broth, rinse the chicken, add water and cook until tender without salt or spices. As a result, we should get 700-800g of boiled chicken, which should be distributed evenly throughout the day. 1.4. Two liters of water per day is mandatory.

Day 2 - carbohydrates Up to 1.5 kg of various vegetables will be required. 1.1 Prepare the “brush” salad: white cabbage, raw beets and raw carrots - all 0.5 kg. Finely chop or grate the vegetables, mix well and squeeze until juice appears, you can add lemon juice. Take up to 7-8 times a day, every hour until 7 pm, you can’t eat later. 1.2. Two liters of water per day is mandatory.

Here we will present the main rules for using fasting days for the period of weight stabilization, that is, when you have already achieved a certain result and adhere to basic nutrition.

1. As a rule, a fasting day differs in calorie content from the usual daily diet in the direction of decrease.

2. Most often, on such a day the amount of fat is sharply reduced compared to the usual daily norm.

3. It is recommended to carry out no more than 1 fasting day per week

, being on a basic (rational, balanced diet).
Remember!
Fasting days and diets cannot be a lifestyle!!! Only by learning and following the principles of proper balanced nutrition will you maintain and improve your health and achieve your desired weight. 4. Before following the recommendations for a fasting day, consult your doctor to find out possible contraindications for its use.

Examples of fasting days

Protein-meat:

For the whole day: 400 g of boiled meat (beef, poultry) without salt, 1 hard-boiled egg. For breakfast: 1 egg, a cup of green tea without sugar. Next: 100 g of meat in 4 doses at equal intervals with a small bunch of greens. Be sure to drink 2 liters of water during the day.

Protein-milk:

For the whole day: 500 g of cottage cheese, 1 glass of kefir 1%. 100 g of cottage cheese 5 times a day every 2.5-3 hours. 1 glass of kefir at night. Additionally: 1 glass of rosehip decoction, green tea 2 times a day. Water at least 1 liter.

Carbohydrate-potato day:

For the whole day: 1.5 kg of baked potatoes with skin. 250 g of potatoes 6 times a day, eat with the peel. Additionally: green tea, water at least 1.5 liters.

Vegetable day:

For the whole day: 5 medium tomatoes and 5 cucumbers (total weight up to 1.5 kg) Eat 1 vegetable every hour, alternating tomatoes with cucumbers. Additionally: green tea 2 times a day, 2 teaspoons of honey, water at least 1.5 liters.

Apple day:

For the whole day: 1.5 kg of baked apples, cinnamon for baking, 1 teaspoon honey. (Pour honey over cored apples, sprinkle with cinnamon and bake) 300 g of baked apples 5 times a day. Additionally: green tea, water at least 1.5 liters.

How to lose 5 kg in 10 days - the “alternation” diet

This weight loss regimen is considered one of the safest for weight loss, since the body receives all the necessary components. The essence of the diet is to alternate days when you eat protein foods and days when you eat carbohydrate foods. Thus, acceleration of metabolism, burning of subcutaneous accumulations and maintaining muscle mass are achieved.

To lose 5 kg in 10 days, it is recommended to add physical activity to your diet. Even if you don’t have free time to visit a fitness club, you shouldn’t neglect walking or doing a little morning exercise.

During carbohydrate days, the body will receive the necessary vitamins and microelements, and intestinal function will be normalized. And protein days create a calorie deficit, as a result of which the body uses its own resources. You should start the minus 5 kg diet with a protein day. Start every day with a glass of clean water with lemon juice. This will awaken the body and stimulate the intestines.

Be sure to read: Secrets of Natalia Vodianova’s slimness - the opinion of nutritionists on the supermodel’s diet

Diet 5 kg for 10 days protein day menu:

• A couple of boiled eggs;
• 3 boiled chicken fillets (without using skin);
• Vegetable salad seasoned with lemon juice;
• A glass of yogurt without additives;
• Grilled squid.

Diet 5 kg for 10 days carbohydrate day menu:

• Grated carrots and beets;
• Pasta from durum wheat;
• Big green apple;
• Whole grain bread toast with cheese;
• Boiled buckwheat with a piece of salmon.

Recommendations

Going on a fast diet is still half the battle. To achieve the desired result, you must follow the recommendations that will allow you to lose 5 kg per week and wear your favorite dress or jeans.

• Before starting a diet, you need to have a fasting day or a light dinner. This will allow the body to get used to the minimum amount of food and tolerate the start of the diet without severe psychological stress. Besides, you only need to wait one week. This is quite a bit and you can withstand even a very strict diet.
• Water and liquids. It doesn’t matter if you’re on a fast or slow diet, but you can’t do without water. You will have to drink at least 2 liters of water every day so that the weight loss process goes as normal and there are no unpleasant surprises.
• Snacking on unhealthy foods. You need to forget about this, otherwise weight loss will slow down, and you are unlikely to be able to lose 5 kg. You will lose weight, of course, but not by 5 kg, but let’s say by 3 kg or 2 kg. It depends on the number of snacks you allow yourself.
• Particular attention should be paid to sports and gymnastics. Despite modern diets and techniques, physical exercise and gymnastics have not yet been canceled. Physical activity still helps you lose weight. In combination with a diet, you can really lose weight without harm to the body. Proper nutrition and exercise will do their job, and by the end of the week you can expect your weight to decrease by 5 kg.
• Divided nutrition is also of great importance to achieve your goal. The correct technique in combination with fractional meals allows you to quickly and effectively lose weight both at home and at work. Place and time don't matter. The main thing is to stick to the diet and not break your diet.

There are several quick diets: kefir, buckwheat-kefir, “Victory” diet, green tea diet and vegetable diet. All of them are focused on losing weight by at least 5 kg in seven days. The listed diets are effective and you can choose any one that you like best or that suits your menu.

How to lose 5 kg in 10 days - top most popular diets

• Buckwheat – the main food product at this time is porridge. It must be steamed and consumed three times a day. The smaller the portion, the better. However, the meal should completely satisfy the feeling of hunger. You can diversify your diet with low-fat kefir, but you should limit yourself to 1.5 liters per day. For each day of such a diet, you can lose up to 0.5 kg.

• Japanese - provides for the consumption of 1300 calories per day. Preference is traditionally given to protein products. The diet is thought out in advance and divided into 5 equal parts. The downside of the diet is the frequent feeling of hunger. However, it is compensated by quick results - up to minus 7 kg in 10 days.

• Kefir - for 10 days you need to eat only kefir, chicken breast and vegetables. This diet belongs to the category of protein diets. However, by regularly consuming kefir and vegetables, you saturate your body with fiber, normalizing intestinal function and maintaining good health. By sticking to a nutritional schedule, you can lose up to 6 kg in 10 days.

• Estonian - its essence lies in mono-nutrition, but every new day is a new product. For example, today you eat only boiled eggs, tomorrow only cottage cheese, on Wednesday – boiled chicken, on Thursday – apples, and on Fridays you drink only kefir. After the end of 10 days, it is recommended to gradually expand the calorie content and variety of foods so that the 5 kg you lost does not overtake you again.

• Refusal of dinner - the basic diet is not adjusted; you need to replace dinner with a glass of kefir or a dish with a minimum calorie content (baked vegetables, for example). It might seem like a simple trick, but it really works. If you have proper and balanced nutrition throughout the day, then you can easily say goodbye to 5 kilograms in 10 days without much difficulty.

• Extreme – suggests giving up food completely every second day for 10 days. Drinking tea, coffee and fresh juice is allowed (but no more than once per day). This diet is very strict; not all representatives of the fair sex can endure it. However, with a determined attitude and no ailments, you can get rid of 5 kg in at least 10 days.

Be sure to read: What should you not eat during diets and fasting days for weight loss?

• Watermelon - a juicy berry serves breakfast and lunch, but dinner should consist of low-calorie protein. By following the diet, you can lose 5 kg in 10 days, because watermelon has virtually no nutritional value, it is quickly absorbed and has a diuretic effect. This will cleanse the body and remove excess fluid. To maintain muscle mass, use a protein dinner, and this will also help you get rid of the feeling of hunger in the evening.

• The English diet is a gentle diet, known for its diversity in terms of food products. Breakfast is always a bowl of plain oatmeal and tea. Any low-calorie protein dishes are offered for lunch. The cooking method can be anything except frying. For dinner, one medium-sized fruit or baked vegetables. Each meal includes a mug of green tea. You can also drink tea in between.

Diet for 10 days: reviews, recommendations

When choosing a diet for 10 days, reviews from people who have tried this diet can be very useful, but you should not judge the effectiveness of the method only by the results achieved by other people. The effectiveness of the diet will depend entirely on the individual characteristics of the body, the severity of obesity (excess weight), as well as on the desire of the person himself to lose weight. Reviews will help you choose the best products without disturbing the balance of proteins and carbohydrates. Many people share successful experiences with product replacement.

The diet recommended by the 10-day diet, reviews of which can be found on the Internet, itself promotes weight loss. A significant reduction in food consumption activates the metabolism of fat deposits to produce the amount of energy the body needs.

Nutritionists strongly do not recommend using a diet for 10 days if the body is weakened (second half of winter, spring months, after illnesses). The best time to use the “10 days 5 kg” diet is summer and early autumn. Seasons rich in fruits and vegetables will make it easier to endure this period.

Doctors warn that the “10 days 5 kg” diet is not a panacea for obesity. This is just one of the methods to help you lose weight. The main task after finishing the diet is to consolidate the achieved results.

Additional ways to lose 5 kg

In order to achieve your goal, you can not limit yourself only to dietary nutrition. By adding a little sport, you will give your figure a nice definition and get rid of the potential problem of sagging skin after losing weight. However, remember that if you significantly reduce your caloric intake, strenuous exercise will not be beneficial. You will feel exhausted, which will lead to breakdowns. Therefore, either limit yourself to light fitness, or expand your caloric intake adjusted for sports.

One of the most effective ways to lose 5 kg in 10 days is cardio training. They put maximum stress on the cardiovascular system, forcing the body to burn subcutaneous accumulations. If you visit a gym, then the optimal type of load will be training on a treadmill or on an orbit track. Remember that the workout should last at least half an hour, since fat burning processes begin only at the 20th minute of training.

You can do cardio at home.

• The most effective exercise is rock climbing. Stand straight, then lower yourself to the floor as if you were about to do a push-up, then quickly bring your legs closer to your body and jump up.
• A good exercise is jumping. You need to stand on the floor, legs together, arms raised from your shoulders parallel to the floor. Now, while jumping, we spread our legs as wide as possible, and bring our arms together above our heads to make a clap. Then we jump back to the starting position and repeat the exercise again.
• Running in place - stand on the floor and start running, raising your knees as high as possible.

We repeat each of these exercises for about 40 seconds. You can gradually increase the interval. Do each exercise once - it will be a circle. You need to make 3-4 such circles.

If even light fitness does not excite you, then as an alternative you can use walking to lose weight. They also use up the calories accumulated during the day and help reduce volume in the legs. The optimal amount is 10,000 steps a day. It is not necessary to fill out this number in one sitting. During the day, try to be as active as possible; if possible, walk to work. If the office is too far, then get off a couple of stops earlier to take a walk. Prefer taking the stairs home rather than the elevator.