If you want to know how to lose 10 Kg in less than two months read the hypocaloric diet program below.
It is based on a specific daily meal plan but provides also the alternative of self-action through guidelines and defined options.
Duration: Depends on the goal, the basic diet plan lasts 4-6 weeks. It follows the maintenance program.
Weight loss: Depending on your initial weight and age, in the first two weeks you will lose up to 4 kg in total and the next 1-1.5 kg per week or a little more if you are physically active. Total weight loss in 6 weeks from 7 to 10 kg!
- Advantages:
– Does not exclude any basic food group.
– It is personalized with dozens of alternatives.
– It is applied without any problem under any conditions.
-You achieve a fast weight loss
- Disadvantages:
– Not suitable for vegetarians only.
– Requires basic nutrition knowledge.
– You must cook simply and healthily
– You should not miss any meal, nor exceed the recommended amounts.
How To Lose 10 Kg – What Should I Watch Out For?
Like any other diet, you should drink plenty of water and eat regular meals.
There are 3 ways of application. Choose the one that suits to you
- Eat 5 small meals daily – 3 main and 2 intermediate. For the content and combination of foods in each meal you have three available alternatives:
1. Guided free: follow the general “plan” of daily meals, but you choose your food.
2. Absolutely specific: you apply the diet proposal as it is, with the portions suggested by the plan.
3. As convenient: in other meals you follow the corresponding proposal and in others you make your own choices, always based on the plan.
- The guidelines of the plan give you the opportunity to personalize the diet through your personal choices.
Make Your Own Choices – Daily Meal Plan
Breakfast: Combine three different foods: one that contains calcium, one that contains carbohydrates, and one that is high in fat, all in small amounts. Example: 1 cup of milk 0-1.5% + 1 slice of wholemeal bread + 2 teaspoons of low-fat margarine.
Intermediate: Combine a food that contains calcium (amount of micronutrient) and 1-2 fresh fruits or 3-4 dried. Example: 1 Greek yogurt 0-2% + 1 apple.
Lunch: Divide the usual dish in half.
Put a carbohydrate food in half the dish and add a minimal amount of food that contains enough protein, such as egg white, turkey, tuna, or low-fat cheese. If you choose legumes for your meal, you do not need the extra source of protein.
Fill the other half of the dish with various raw vegetables and add 1-2 teaspoons of olive oil and lemon or vinegar. Example: Wholemeal pasta with 2 teaspoons grated mizithra (1/2 plate) + cabbage-carrot salad with olive oil and lemon (1/2 plate).
Afternoon: 1-2 fresh fruits. Example: 1 banana.
Dinner: Divide your usual dish into four.
Fill 3/4 of the plate with various vegetables (preferably steamed) or greens and add 1-2 teaspoons of olive oil and lemon.
In the remaining 1/4, you put food rich in protein, but low in saturated fat.
Example: Broccoli, zucchini, and steamed onions with olive oil and lemon (3/4 plate) + fish fillet (1/4 plate).
Spices, aromatic herbs, lemon juice, vinegar, a little mustard, and generally everything that flavors the food are allowed.
You can also drink coffee, tea, cocoa, and beverages of your choice without added sugar.
Foods with calcium: cheese spread, cream cheese, milk, yogurt, sugar-free yogurt dessert, kefir, cottage cheese, unsalted mizithra, sour milk, probiotic milk, or yogurt drink, feta cheese, ricotta, yogurt, etc. Calcium is also found in dark green vegetables and small fish eaten with bones, such as sardines.
Carbohydrate foods: peas, oats, cereal, rice and multigrain wafers without added sugar, all pasta, corn, quinoa, crackers, and wholemeal bread, cereal bar, cereal, muesli, puff pastry, flakes oatmeal, chickpeas, rice, soy, and its products, fava beans, lentils, beans, toast without added sugar, vegetarian burgers and sausages made from legumes or cereals, wholemeal bread, etc.
Fruits and vegetables are also good sources of carbohydrates.
Foods with beneficial fats: egg (the yolk), avocado, almonds, olive oil, and generally vegetable oils, olives and olive paste, sunflower seeds, cocoa, nuts, and generally all nuts, pumpkin seeds, margarine, margarine, margarine .a.
Foods with animal proteins: egg whites, cod, turkey, shrimp, goat, squid, redfish, chicken, red snapper, beef, perch, sardines, mackerel, salmon, tuna, sea bream, pork, etc.
Generally lean poultry, fish, seafood, and lean red meats. Some dairy products (especially cheeses) and low-fat cold cuts (eg turkey) also contain a sufficient amount of protein, while a good plant source of protein is mainly legumes and their products.
How To Lose 10 kg in 6 Weeks – Diet Meal Plan Proposal
Weekly menu based on the guidelines, food combinations, and quantities indicated in the plan.
Monday
Breakfast: 1 cup of milk(low fat) + 1/2 cup cereal flakes + 8 almonds.
Intermediate: 1 Greek yogurt + 1 orange.
Lunch: Beans (1/2 plate) + vegetables (1/2 plate).
Afternoon: 1 apple.
Dinner: Steamed vegetables (3/4 plate) + pork brisket (1/4 plate).
Diet plate: At lunch 1/2 full of carbohydrates (plus a little protein, if needed) and 1/2 full of vegetables. In the evening: 3/4 full of vegetables and 1/4 protein.
Tuesday
Breakfast: 4 teaspoons spread cheese + 1 slice of bread + 4 nuts.
Intermediate: 1 glass of sour milk + 1 kiwi.
Lunch: Peas (1/2 dish) + 1 slice of turkey + vegetables (1/2 dish).
Afternoon: 1 banana (with cinnamon).
Dinner: Greens (3/4 dish) + salmon (1/4 dish).
Always add 1-2 teaspoons of olive oil and lemon or vinegar to vegetables and greens.
Wednesday
Breakfast: 1 cup of soy milk (fortified with calcium) + 2 toasts + 2 teaspoons margarine.
Intermediate: 1 yogurt + 4 prunes.
Lunch: Rice (1/2 plate) + 25 g tuna + vegetables (1/2 plate).
Afternoon: 1 orange.
Dinner: Steamed vegetables (3/4 plate) + chicken fillet (1/4 plate).
Among the same foods, prefer those that have undergone less processing, e.g. paddy rice instead of husked.
Thursday
Breakfast: 1 cup milk + 2 multigrain wafers + 8 almonds.
Intermediate: 1 soy dessert (fortified with calcium) + 1 apple.
Lunch: Potatoes (1/2 plate) + 2 egg whites + vegetables (1/2 plate).
Afternoon: 1 banana.
Dinner: Steamed vegetables (3/4 dish) + beef burger (1/4 dish).
Replace foods that are not to your taste with similar ones.
Friday
Breakfast: I slice of light cheese + 1/2 wet nut + 6 olives.
Intermediate: 1 glass of sour milk + 1 handful of raisins.
Lunch: Chickpeas (1/2 dish) + vegetables (1/2 dish).
Afternoon: 1 kiwi + 1 apple.
Dinner: Steamed vegetables (3/4 dish) + redfish (1/4 dish).
If you feel an insatiable desire for sweets, eat fruits with a sweet taste, light jelly, or 3tbs of greek yogurt with honey.
Saturday
Breakfast: 1 Greek yogurt + 1 cereal bar + 8 almonds.
Intermediate: 1 cup milk + 1 banana.
Lunch: Spaghetti (1/2 plate) + 2 teaspoons grated cheese + vegetables (1/2 plate).
Afternoon: 1 apple.
Evening dish: Steamed vegetables (3/4 dish) + omelet with 3 egg whites and 1 yolk (1/4 dish).
Weigh yourself once a week and measure your waist, hips, and thighs.
Sunday
Breakfast: 1 cup milk + 1 slice of bread + 2 teaspoons tahini.
Intermediate: A slice of light cheese+ 1 apple.
Lunch: Soy burgers (1/2 plate) + vegetables (1/2 plate).
Afternoon: 2 kiwis.
Dinner: Steamed vegetables (3/4 dish) + chicken fillet (1/4 dish).
After you reach your weight loss target you should start the maintenance phase.
How To Lose 10 Kg in 6 Weeks – Maintenance
Breakfast: The same general diet plan as in the weight loss phase, in a slightly larger amount, if you need it, or by adding some extra food, such as e.g. a fruit.
Lunch and dinner: Fill 1/2 of the plate with various vegetables or greens. Add 2 teaspoons of olive oil or other beneficial fat (eg nuts) and optionally lemon or vinegar.
You can put in 1/4 of the plate a relatively lean food with enough proteins, animal (eg fish) or vegetable (eg legumes).
Fill the remaining 1/4 of the plate with a food that contains starchy carbohydrates, rich in fiber.
For best results, make different food choices at noon and others in the evening.
Intermediate meals:
Fruits and low-fat dairy products. Occasionally, you can eat a handful of nuts, a piece of dark chocolate, a small dessert, or a ready-made snack low in sugar, and fat.
*Before following any diet plan, consult your doctor or your dietitian
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