How to lose weight per week by 10 kg and maintain health

Problems with extra kilos torment many: according to statistics, almost 92% of women are unhappy with their weight. Is it possible to remove the unfortunate kilograms quickly, so that in a week to find a dream figure? It turns out that there are such techniques.

Can I lose 10 kg in a week?

The answer to such an intriguing question will be quite simple if you look at it from a logical point of view. So, there are seven days in a week. To get rid of 10 kg during this time, you need to lose about 1.5 kg per day. This is quite a lot when it comes to burning fat, and not weight loss due to the removal of excess water from the body or a decrease in muscle mass.

Such rapid weight loss can adversely affect your health if you use “forbidden” methods, including the use of diuretics and fat burners, to achieve your goal.

To understand how fantastic this idea is, using simple mathematical calculations. To start metabolic processes to accelerate the “utilization” of fat reserves and eliminate 1 kg of adipose tissue, you need to spend 9 thousand calories.


That is, to lose only one kilogram, you need to use more than 4 norms of daily calorie intake for an adult. If you want to lose 1.5 kg per day, in order to lose a dozen kilograms per week, you will have to burn 13.5 thousand calories daily. Just look at these numbers to understand: losing 10 kg in a week is a myth.

The human body (subject to the normal course of all metabolic processes) independently burns from 70 to 300 g of weight per day. The optimal value, of course, rarely reaches its maximum mark: on average, it is 100 – 150 g per day with a balanced diet and the presence of physical activity. If you comply with all conditions and approach the task in a comprehensive manner – as, for example, professional athletes do it – you will be able to burn 450 – 900 g (1 – 1.2 kg, maximum) per week.

You can lose 10 kg not in one, but in two – two and a half weeks, but the consequences of such weight loss for the body will be deplorable and will certainly make themselves felt in the very near future.

Loss of 1-2 kg per week is a healthy physiological indicator. Everything that exceeds these figures relates to intensive debilitating techniques and the so-called “drying”. Doctors do not approve of these practices.

To whom sharp weight loss is contraindicated?

Diets designed for emergency weight loss will not benefit anyone. But there are categories of people for whom a sharp weight loss is completely contraindicated. The ban exists because of a direct threat to their health and life. It is valid for categories of people of a certain age, in the presence of certain physiological conditions or a number of diseases, such as:

  • Diabetes;
  • Hemophilia;
  • Avitaminosis;
  • Tuberculosis;
  • Renal failure.

 Remember: the presence of any chronic ailments, acute viral and bacterial lesions of the body or severe systemic diseases is an absolute contraindication for a sharp decrease in body weight.

The number of conditions and conditions under which fast weight loss and diets are not recommended include:

  • The period of pregnancy and lactation;
  • Undergoing chemotherapy or radiation therapy;
  • Postoperative period;
  • Rehabilitation after injuries and surgery;
  • Menopause period.

Sudden weight loss is strictly prohibited for children, adolescents, and the elderly over the age of 60 years.

10 kg diet for 7 days

At least two diets are effective for fast weight loss. With their help, you can significantly reduce weight in a short time. The most effective is the liquid diet, in which the usual diet is replaced by dishes of liquid consistency: broths, decoctions, infusions, and drinks based on medicinal herbs (jelly, decoction, etc.). Such a diet makes it possible to quickly lose body weight in the absence of a sharply negative effect on the stomach. Minus is a strong diuretic effect.

Sample ration:

  • Oat broth;
  • Vegetable broth or juice from freshly squeezed vegetables;
  • Smoothies based on vegetables and fruits. For example, from cucumber, celery and carrots with a spoon of honey or a banana smoothie with chia seeds;
  • Meat or poultry stock;
  • Natural yogurt;
  • Compote without sugar from dried fruits or sour berries;
  • Tea with milk, coffee with milk (unsweetened).

During a liquid diet, do not stop drinking clean water. The volume of fluid consumed should not exceed 3 liters per day. You should leave the diet gradually, otherwise digestive problems will appear.

An emergency weekly diet is also developed, close to a complete rejection of food. It can be observed only with very good health. Be prepared that such an extreme mode will significantly affect your condition – there will be weakness and fatigue.

Sample ration:

The first day – a liter of milk and 1.5 pure water;

The second day – 200 g of low-fat cottage cheese, yogurt, pure water;

The third day – non-greasy non-salted broth, mineral water without gas;

The fourth day – boiled jacket in potatoes (4 pieces), fresh vegetable juice, water;

Fifth day – 4 – 5 apples (fresh and baked), yogurt, water;

Sixth day – 200 g of boiled chicken without salt, berry jelly without sugar, yogurt, water;

The seventh day – low-fat yogurt, 200 g of cottage cheese, mineral water without gas.

Such a diet will allow you to lose about 4 – 6 kg per week but requires a careful return to your usual diet. Remember that such measures for rapid weight loss are extremely undesirable and dangerous to health. Other types of emergency diets also exist.

Rules for breaking a strict diet

If you nevertheless decided that you need to lose excess weight in the shortest possible time, remember: even if the experiment succeeds, you need to drop the diet and return to the previous image gradually. Otherwise, you may encounter the unpleasant consequences of rapid weight loss, including acute gastritis, deterioration of the skin and hair, headaches.

There are several rules that can help you safely leave a hard diet. There are only five of them:

  1. Do not sharply increase portions of food. During a strict diet, you limit your diet and eat simple meals. Appetite inevitably grows against the background of stress in which the body is located, being on a “starvation diet”. When you exit the diet, returning to your usual servings and absorbing more foods will become a trigger signal for the body, which will understand the setup as follows: “Urgently store up calories and energy for the future.” As a result, a new weight gain occurs, and a stomach that is not used to intensive nutrition can react with a malfunction, dyspepsia, or the onset of gastritis. Increase portions gradually;
  2. Exiting a strict diet does not mean rampant eating and a return to fried meatballs with ketchup. Continue to eat fractionally (3 meals + 2 snacks), enter 1 – 2 “old” ingredients in the menu every day. Calculate the calorie content of dishes so as to add to it 50 – 100 units daily;
  3. Drink more water. Introduce the habit of drinking a glass of clean water without gas on an empty stomach in the morning and 40 minutes before each meal;
  4. Be sure to observe the physical activity. When the diet ceases to be strict, you should proportionally increase the load in order to accustom the metabolism to work in an intensive mode and burn calories more efficiently. This will help to disperse the metabolism, which inevitably slows down in those who are on a strict diet;
  5. Continue to arrange fasting days, but do not starve. You can unload the diet by switching to a mono-diet for one to three days (chicken broth, kefir, buckwheat porridge, or baked apples).

Professional nutritionists act as a united front against sharp weight loss. The fact that we are talking about dropping 10 kg or more causes a wave of indignation among physicians. They warn of the many dangers that entail a strong reduction in the calorie intake of food.

First of all, such a measure “hits” the thyroid gland and pancreas. The first cease to produce a sufficient amount of a number of important hormones, and the pancreas disrupts the process of isolating the necessary enzymes for digestion and assimilation of food.

If you nevertheless decided on such a cardinal way to say goodbye to kilograms, be careful, and share your feedback in the comments.


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