Contents
Losing weight up to 4 kg in 7 days.
The average daily calorie content is 770 Kcal.
Diet does not always imply significant dietary restrictions or fasting. You can find methods, the diet of which does not torment the gastrointestinal tract, is quite balanced and allows you to dump fat ballast. This is what you can call the “10 foods” diet, which lasts one week.
As for weight loss, here you need to proceed from the individual characteristics of the body and the amount of extra pounds available. According to the reviews of people who have experienced this weight loss system on themselves, someone takes 1,5-2 kg in a week, and someone can boast of saying goodbye to 3-4 (and even more) kg. If the diet is well tolerated, and you want to modernize your figure a little more, you can extend it to 10 days.
10 Food Diet Requirements
According to the rules of the diet, 10 specific foods must be present in it:
– chicken fillet (without skin);
– chicken eggs (can be replaced with quail eggs);
– fat-free or 1% fat kefir;
– cucumbers;
– tomatoes;
– eggplant;
– zucchini or zucchini;
– cabbage (white and cauliflower);
– various mushrooms;
– apples, preferably green varieties (you can replace them with oranges and grapefruits).
It is allowed to combine these products as you like. But it is advisable to make the menu varied, using the maximum number of names of the mentioned food every day. The weight of the daily food should be within 1,5 kg. If you eat less food, lower the RDA slightly, but don’t starve. The developers of the 10 Food Diet advise having three main meals throughout the day. If desired, you can have a snack between them (of course, allowed food).
Additional edible ingredients are allowed, their use is at your discretion;
– 1 PC. onions per day;
– garlic;
– lemon juice;
– dill, parsley;
– natural honey (no more than 1 tsp for breakfast or, in extreme cases, for lunch);
– unsweetened tea (preferably green) and coffee;
– olive oil (1 tbsp. L.);
– black bread (up to 30 g).
Example of the diet of the “10 foods” diet for 5 days
Day 1
Breakfast: a salad of white cabbage, one boiled chicken egg and champignons (boiled or stewed); small green apple; kefir.
Lunch: boiled chicken fillet; stewed eggplant; cucumber and tomato salad; tea.
Dinner: zucchini stewed with tomatoes; black bread; green tea.
Day 2
Breakfast: 2 chicken eggs, boiled or cooked in a pan without adding oil; freshly made applesauce; a glass of kefir.
Lunch: chicken fillet baked in foil with mushrooms and tomato slices; a couple of tablespoons of stewed cabbage; a slice of black bread.
Dinner: stewed eggplant; tomato and cucumber salad; green tea.
Day 3
Breakfast: an omelet of 2-3 chicken eggs, steamed; stewed zucchini; apple plus kefir.
Lunch: chicken fillet baked under eggplant; cucumber and tomato salad; a slice of bread and a cup of tea.
Dinner: white cabbage and cucumber salad; a few tablespoons of stewed mushrooms; green tea.
Day 4
Breakfast: steamed vegetables; baked apple and tea.
Lunch: cauliflower soup; steamed chicken cutlet; a slice of black bread.
Dinner: omelet of 2 chicken eggs, steamed or in a pan without oil; chopped white cabbage and a glass of kefir.
Day 5
Breakfast: an omelet of 2-3 chicken eggs (or boiled eggs); baked tomatoes and eggplants.
Lunch: soup based on eggplant, white cabbage and onions; a slice of boiled chicken fillet; cucumber and tea.
Dinner: a portion of stewed champignons; an apple and a glass of kefir.
Note… If you feel hungry between main meals or before going to bed, you can drown it with an apple or low-fat kefir in a small amount.
Contraindications of the “10 products” diet
Compliance with the “10 foods” diet is not recommended during pregnancy and lactation, as well as for those who have any chronic diseases (especially with their exacerbation) or gastrointestinal diseases.
Benefits of the 10 Foods Diet
- Diet “10 products” can be attributed to the balanced methods that do not provoke depletion of the body, does not cause weakness and other unattractive “bonuses” of dietary nutrition.
- You can create a menu by combining products as you wish. You can eat a variety of foods and still lose weight.
- If you show your imagination and are not lazy to spend some time in the kitchen, the dishes will surely turn out to be not only healthy, but also delicious.
- The “10 products” system is easy to carry, does not make you starve, so it should not harm a relatively healthy body. Almost all of the food ingredients on offer are available all year round. This technique helps to develop a habit of proper nutrition and allows, if you do not put on all the harmfulness, after it, keep a new weight for a long time. And if you wish, by controlling the calorie content, you can continue to lose weight. The gradual pace of kilogram withdrawal is maintained by many nutritionists and doctors who are known to be against drastic weight loss.
You should also pay attention to the beneficial properties that are not deprived of the products present in the diet.
Of all the existing types of meat, chicken fillet is the most dietary. It is a wonderful source of easily digestible protein that the body needs to function properly. Chicken is low in fat and high in protein, which helps build an attractive and lean body. Chicken is rich in B vitamins, which contribute to the health of the skin, have a positive effect on metabolism and the functioning of the nervous system.
Chicken eggs are the “keepers” of a complete protein, which includes a complex of essential amino acids. In particular, they contain leucine, a very important amino acid that cannot be found in such quantities in any other food. That is why eggs (especially their protein component) are so fond of athletes, who closely monitor their health and physical shape. Eggs also contain selenium, potassium, magnesium, calcium, iron, phosphorus, vitamins of groups A, B, E, D.
Kefir is a versatile fermented milk product that regulates digestive processes. Let us draw your attention to the fact that fresh kefir has a mild laxative effect, but the old one (more than three days old), on the contrary, strengthens the intestines. Kefir helps the body to “get” a full-fledged protein, smooths out complications in diseases of the liver, gastrointestinal tract, pancreas and participates in the prevention of their occurrence.
Cucumbers contain 95% water and have a very low calorie content (only 15 energy units per 100 grams), therefore they are wonderful helpers for losing weight. Cucumbers are high in fiber, which stimulates proper bowel motility. These gifts of nature are very useful for people who have diseases of the cardiovascular system, liver, kidneys, suffering from metabolic polyarthritis, gout.
A sufficient amount of tomatoes in the diet helps to reduce the level of bad cholesterol and helps in the prevention of cardiovascular diseases. Scientists conducted a study in which 28 different vegetables “took part”. According to its results, tomatoes were recognized as the most useful representatives of vegetable products (along with green beans). Due to their high concentration of lycopene, tomatoes are especially valuable for bone health. Regular intake of tomatoes in the diet makes the bone structure stronger, minimizes the risk of injury and fracture. In the absence of these wonderful vegetables in the menu, the likelihood of meeting with osteoporosis and other diseases increases significantly.
In zucchini, scientists note the ideal ratio of potassium and sodium. This has a beneficial effect on the water balance of the body, helps the body to say goodbye naturally to excess fluid, the accumulation of which can lead to health problems. And the presence of a large amount of organic acids in zucchini makes them an excellent food for diabetics and people with gastrointestinal diseases.
Eggplant is also very useful for gastrointestinal problems. They also contribute to the prevention and smoother course of atherosclerosis, as they reduce the concentration of harmful cholesterol in the blood. Active use of eggplants (in the absence of contraindications) is recommended for elderly people suffering from cardiovascular diseases, prone to edema. Eggplants owe this to potassium, which helps to remove excess fluid from the body and normalizes water metabolism.
Cabbage is rich in vitamins of groups B, P, PP, E, carotene, fiber, potassium. Its consumption improves bowel function, normalizing its motility. Cabbage is very useful for people suffering from hypertension, stomach ulcers, and gallbladder problems.
Among the variety of useful properties of apples, we note that their use has a very good effect on the functioning of the lymphatic system, resists the so-called hardening of blood vessels and perfectly cleanses the blood. The benefits of apples for vision, skin, hair and nails are also undeniable.
Mushrooms are unique because they have a perfectly balanced composition of biologically active substances. They are a low-calorie, easily digestible dietary product containing as many as 18 amino acids. Mushroom components have a beneficial effect on the nervous system, hematopoietic processes, and are a very good means of preventing many cardiovascular diseases. Scientifically proven to have a high anti-cancer effect of mushrooms.
Disadvantages of the 10 Food Diet
- The diet can be difficult for those who are accustomed to eating harmful products and neglected healthy products.
- The “ten” may not be suitable for those people who have the goal of losing a large amount of kilograms in a limited time. This technique will not allow you to quickly change your figure, if you do not cut the diet too much.
Repeating the “10 foods” diet
It is not advisable to repeat the “10 products” diet for the next 1-2 months after its initial completion.