The key to losing weight 10kg is to make the decision to
want to do it, that is, it is in your hands to get it, you just have to change
some habits and we will give you the guidelines to achieve it.
To start, you should know that you should not be in a hurry.
If we recommend losing weight it is to improve health and yes, it will surely
also improve your image, but it would not make sense to see you better if you
put your health to the limit.
A good weight loss rate is around 0.5kg per week, which
would be 2kg per month and in about 5 months you will have lost 10kg. So do not
consider "follow a diet", if you do not change your habits forever,
in this way you will not only lose weight but also manage to maintain it. To
consider following a diet to lose weight 10kg in a month in addition to not
being realistic, be sure that it will affect your health and that you will get
a rebound effect in the following months that will affect your future ability
to maintain a healthy weight.
Change chip right now, your goal is "from now on I will
eat healthily." This mentality will help you better integrate food into
your rhythm of life, because by not taking it as something temporary, you will
have to work all situations, meals out, trips and other commitments without the
weight of "I will have to jump".
It is not about following strict diets in which food groups
are limited. It's about eating all the food groups to get all the nutrients our
body needs. The strategy is based on taking fewer calories than we spend at the
cost of sugars and fats, especially those that are not healthy. This strategy
is called the hypocaloric diet.
What does a 10 kg weight loss diet include?
DAIRY PRODUCTS
Preferably skimmed (milk, yogurt and fresh cheese 0%). If
you drink vegetable drinks, choose those enriched in calcium.
VEGETABLES
All vegetables are recommended for quick weight loss.
Include them both at lunch and dinner as the main course, from the leaves for
salad, tomato, cucumber ... to vegetables such as eggplant or zucchini, or
cruciferous (broccoli, cabbage ...) and also mushrooms.
FRUITS:
All fruits are also advised, including bananas! Ideally,
take 2 or 3 servings each day. You can take it for dessert or between meals.
They are an ideal snack.
CEREALS, VEGETABLES, and TUBES
This food group is the one that we use in an energetic way
as if it were our gasoline. We must make it so that the organism can do its
functions, but we must control the amount so that the body can also take
advantage of the energy reserves (accumulated fat) and thus lose weight.
The indicative amount to be added at lunch and dinner is the
size of a fist.
Rice, pasta, couscous, bread ... preferably wholemeal,
legumes (lentils, chickpeas or beans) and potatoes.
PROSTHETICS
Eggs: 3-4 eggs a week.
Meats: Preferably white (chicken or turkey) and once, maximum
twice of red meat (veal)
Recommended sausages: turkey breast, chicken or cooked ham.
Fish: Increases its consumption to the detriment of meat.
Try to take at least 3 times a week white fish (hake, sole, cod ..) and 1 or 2
times bluefish (salmon, anchovies, mackerel ...)
Seafood: You can also incorporate it into your recipes as
white fish. Clams, cockles, squid, cuttlefish, prawns ...
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