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In the XNUMXst century of fast food and malnutrition, every second inhabitant of the planet faces the problem of overweight to one degree or another. When it becomes necessary to urgently lose a couple of kilograms and dry the body, low-carb diets come to the rescue for quick weight loss.
One of the most effective diets, called “10×10”, was first published on an Israeli website for Russian-speaking users in 2004. Its author is supposedly a South African nutritionist, but the exact data on the creator of the technique is not known. Like all protein diets, the ten-day diet helps to get rid of excess fat, while maintaining muscle mass and skin elasticity.
Over the years of its existence, the original technique has undergone a lot of changes, but still has not lost its popularity. In addition to the traditional 10-day diet, there are several equally effective varieties that should be considered separately in order to choose the most attractive option or create an individual weight loss program.
How to lose weight in 10 days
Among the many different programs for quick weight loss, low-carb diets show the best results. The 10×10 diet with a predominance of protein foods in the diet guarantees weight loss from 5 kg per course. Those who have lost weight claim that in a ten-day period you can lose up to 10 kilograms and even more, adhering to the diet and the basic requirements of the methodology.
Any short-term diet is stressful for the body, so it is important to prepare in advance for weight loss and visit your doctor. Medical contraindications to the ten-day diet: acute and chronic diseases of the gastrointestinal tract; violation of the enzymatic activity of the stomach; diseases of the liver, kidneys and urinary tract; hormonal imbalance, amenorrhea, infertility; allergies to dietary components and skin diseases of unknown origin; exhaustion of the body, anemia, weakened immunity; eating disorders, dysmorphophobia.
A ten-day diet is indicated for people with a BMI of at least 25. With a BMI above 30, it is recommended to undergo a medical examination to identify diseases and endocrine disorders that may be the cause of overweight. In case of intolerance to the components of the diet, it is necessary to exclude indigestible foods from the menu or choose another method of losing weight.
To avoid disruptions during the diet, you need to gradually change the diet and limit the intake of forbidden foods in advance. Foods and dishes that should be discarded before starting a ten-day weight loss course:
- confectionery, desserts, any sweets, sugar and its substitutes;
- meat products, smoked products, sausages, liver, liver;
- animal fats, whole milk, butter, fatty dairy products;
- canned food, semi-finished products, fast food;
- cereals, cereals, beans;
- starchy vegetables, sweet fruits, nuts, seeds;
- syrups, sauces, marinades, hot spices;
- carbonated water, drinks with sweeteners, packaged juices.
It should also be noted that the effectiveness of the diet directly depends on the initial indicators and it is easier for people with a lot of weight to get rid of it. However, the lost kilos will quickly return if, after the end of the ten-day weight loss program, you pounce on forbidden foods with a doubled appetite. The purpose of the diet is not just to lose weight, but to form healthy eating habits to consolidate the result.
The essence of the 10×10 diet
The basis of the ten-day diet is frequent and fractional meals with a predominance of protein in the diet. There is no need to reduce the calorie content of food, since weight loss occurs due to the restriction of carbohydrates, which are stored “for a rainy day” in the form of fat. The lack of the main fuel forces the body to switch to another source of nutrition and maintain life by burning fat reserves.
To lose weight in 10 days, you need to remember the rules of the diet:
- every morning drink a glass of clean cool water with lemon on an empty stomach;
- eat strictly 5 times a day in small portions to facilitate digestion;
- limit the amount of carbohydrates consumed to 20 g per day;
- select products so that the ratio of proteins and carbohydrates in one serving is approximately 2: 1;
- cook food without adding oil and fat;
- have dinner until 20:00.
Losing weight on a low-carb diet, you need to follow the drinking regime and drink at least 1,5-2 liters of non-carbonated water per day, in addition to other drinks. You can’t drink food, you can drink only half an hour before and after eating. Protein nutrition creates a load on the kidneys, so it is recommended to give up salt to facilitate the removal of fluid from the body.
Diet plan for 10 days
Lean protein foods should make up 50-60% of the daily diet of the 10×10 diet. The weight loss menu can be supplemented with any products with a carbohydrate content of no more than 10-15 g per 100 grams: non-starchy vegetables, unsweetened fruits, citrus fruits, mushrooms and herbs.
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | 2 soft-boiled chicken eggs, one medium tomato | Steamed mackerel with a salad of seasonal vegetables (cucumbers, radishes, young cabbage) | Grilled beef steak with boiled green beans |
| 2 | 100 g unsalted cheese, two fresh cucumbers | Green soup with broccoli, spinach, mushrooms and chicken | Cod fillet baked in foil with onion, lemon juice and pepper, light salad |
| 3 | Two egg omelette with herbs, chinese cabbage salad | Pike with vegetables and herbs in sour cream sauce, salad mix with olive oil | Pepperonata chicken fillet in the oven (meat, bell peppers, tomatoes, garlic and basil) |
| 4 | Salad of eggs, fresh spinach and 30 g of grated cheese, seasoned with lemon juice | Steamed poultry or rabbit fillet, boiled Brussels sprouts | Salmon stewed in dry white wine with cauliflower garnish |
| 5 | 200 g 0% fat cottage cheese, one small green apple | Dietary onion soup in lean broth, a piece of boiled meat | Diet “Caesar” of chicken, Chinese cabbage, cherry tomatoes and grated parmesan |
| 6 | 40-50 g hard cheese, grated celery and carrot salad | Turkey in foil with bell peppers, cherry tomatoes, black olives and red onion | Salad of boiled chicken, cucumber and avocado, seasoned with lemon juice |
| 7 | 2 poached eggs, a few olives or olives | Pink salmon fish soup with carrot, leek, celery and spices | Grilled pork steak, squash or eggplant caviar |
| 8 | 100 g yoghurt up to 2,5% fat without additives, one avocado | Mackerel, egg, onion and celery fish cakes with oat bran | Boiled veal, Greek salad (cucumbers, tomatoes, bell peppers, feta, olives, onions and herbs) |
| 9 | 150 g soy cheese tofu, lettuce or arugula | Trout with spices and lemon wedges baked in foil, cucumber and greens salad | Turkey fillet with airfryer curry, broccoli and cauliflower stew |
| 10 | 2 hard boiled eggs, one grapefruit | Pike-perch stewed in tomato, tomato, sweet pepper and herb salad | Lazy cabbage rolls from white cabbage, chicken, carrots and onions |
One of the basic rules of the ten-day diet is fractional nutrition (grazing), which allows you to establish metabolic processes and lose weight without a depressing feeling of hunger. Between the three main meals, be sure to have two light snacks. Carbohydrate-containing foods (vegetables, fruits and berries) can only be eaten in the morning.
Useful ideas for lunch and afternoon tea:
- “zero” cottage cheese with ground cinnamon;
- low-fat yogurt without additives with green apple;
- boiled egg and half a grapefruit;
- fresh vegetable salad;
- several olives, olives or one avocado;
- a piece of hard unsalted cheese, cheese or tofu.
During weight loss on a ten-day diet, you can not overeat and take long breaks between meals. The recommended weight of one serving of meat and fish is 200-250 g, vegetables – 100-200 g, fruits – up to 100 g. In total, no more than 400-450 g of food should be eaten at one meal.
Recipes for a diet for 10 days
Combining allowed foods and experimenting with dietary dishes, it is easy to create an individual menu for ten days. All methods of heat treatment are suitable for the diet, except for frying, and vegetables are recommended to be eaten fresh. It is forbidden to add extraneous fats or vegetable oil during the cooking process. Salads can be dressed with lemon juice, a spoonful of fat-free yogurt, or a little olive oil.
Chicken eggs are recommended to eat no more than 3-4 times a week, and lean fillets can be consumed daily without fear. Chicken breast is a source of easily digestible protein, therefore it is present in the diet of all low-carbohydrate diets.
| Dish name | Ingredients for an 1 Portion | Preparation |
|---|---|---|
| Diet “Caesar” | One bunch of leaf lettuce, 150 g of boiled chicken fillet, 3-4 cherry tomatoes, 30-40 g of parmesan, 1 tbsp. l. olive oil, lemon juice, black pepper to taste | Rinse lettuce leaves with water, dry and tear into large pieces. Shred the chicken and cut the tomatoes in half. Mix the ingredients in a salad bowl, sprinkle with grated parmesan, season before serving |
| Lazy cabbage rolls | 100 g fillet, 150 g white cabbage, small carrots, one onion, a spoonful of low-fat yogurt for dressing, dried herbs | Prepare food, finely chop carrots and onions, chop cabbage. Cut the meat into small pieces and place with vegetables in a saucepan with thick walls. Pour in water and simmer over low heat, 5 minutes before the readiness to add seasoning. Serve with yogurt |
| Chicken pepperonata | 100 g assorted bell peppers, one tomato, 200 g fillet, garlic clove, fresh basil, 1 tbsp. l. olive oil | Grind vegetables and meat at your own discretion, tear the basil leaves, finely chop the garlic. Mix vegetables and herbs in a salad bowl and let it brew for half an hour. Put the ingredients on a baking sheet covered with foil, drizzle with oil and bake in the oven |
In dietary dishes, instead of fillet, it is allowed to use any part of the chicken, peeled, skinned, and fat. Chicken can be replaced with boiled meat of rabbit, turkey or other poultry.
In addition to ordinary and mineral water, during the day you can brew green, black and herbal tea, coffee without additives, rosehip broth. Before going to bed, it is recommended to drink a glass of any fermented milk drink with a fat content of 0%.
A dietary cocktail of kefir, ginger, cinnamon and hot pepper, drunk at night, improves metabolism and speeds up the process of losing weight. On a protein diet, the body does not receive dietary fiber in the amount necessary for the normal functioning of the intestines. Fiber deficiency can be replenished by adding a tablespoon of oat or rye bran to the drink.
Strict diet “10×10”
The ten-day diet with severe restrictions differs significantly from the original method, since it contains elements of a protein-carbohydrate alternation. This alternative weight loss option is only suitable for people with good health, but with its help you can achieve really impressive results even with a sedentary lifestyle.
| Day | Classic Edition | Extreme option |
|---|---|---|
| 1 | 5-6 boiled chicken or 10-12 quail eggs | Two liters of mineral water without gas during the day |
| 2 | 600-800 g boiled sea fish or steamed fish fillet | One liter of milk up to 2,5% fat instead of main meals, grated green apple for dinner |
| 3 | 600 g boiled chicken or turkey without skin | First day menu |
| 4 | 5-6 potatoes boiled in their skins | 700-800 g salad of finely chopped white cabbage and grated carrots with a tablespoon of olive oil divided into 3 meals |
| 5 | Half a kilo of lean boiled beef | Liter of 2,5% milk per day |
| 6 | Sweet and sour fruits in any quantity, excluding bananas and grapes | One boiled egg in the morning, vegetable broth for lunch, 100 g of lean boiled veal with canned peas for lunch. Instead of dinner, eat 1-2 green apples |
| 7 | Light salads of fresh non-starchy vegetables dressed with olive oil | A liter of fat-free kefir and 100 g of granular cottage cheese with a fat content of 0% |
| 8 | 500 g fat-free crumbly cottage cheese with a little honey | Sixth day menu |
| 9 | One liter of kefir or curdled milk | Seventh Day Menu |
| 10 | Only a decoction of wild rose | Sixth day menu |
For ten days, you can eat only permitted foods prepared in the recommended way. The indicated amount of food should be divided into 3-5 meals. Avoid salt, spices and synthetic additives. Drink during the day you need only non-carbonated water or weak tea.
Despite the fact that the diet contains healthy carbohydrates that allow people of intellectual labor to conduct active mental activity, it is forbidden to follow a strict diet for more than 10 days. During weight loss, it is necessary to control the state of your health and, at the slightest deterioration in well-being, return to good nutrition.
XNUMX Day Diet Results
Animal protein is the main building material for muscle tissue, which must be used for its intended purpose. That is why the best results are achieved by those who combine a low-carb diet with physical activity. With the help of a ten-day technique, you can lose 5-10 kilograms in one course of weight loss.
Based on research by American nutritionists and user feedback on healthy eating forums, we can draw conclusions about the advantages and disadvantages of a ten-day diet:
| Advantages | Disadvantages |
|---|---|
| Rapid weight loss without loss of muscle mass, maintaining skin elasticity, healthy hair and nails | The release of ketones – toxic substances that are by-products of burning body fat |
| Removal of excess fluid from the body, reduction of edema | Large load on the liver and kidneys due to the need to drink plenty of water |
| Reduced triglyceride levels and the risk of developing diseases of the cardiovascular system | A high likelihood of acidosis (a shift in the acid-base balance towards increased acidity) as a result of ketosis |
| Lack of hunger and reduced cravings for sweets due to increased insulin sensitivity | Possible increase in blood cholesterol levels |
| Reducing the size of the stomach and normalizing metabolic processes | The need to devote time to physical activity and strictly observe the daily routine |
| A varied diet and simple dishes from available products, the preparation of which does not require special culinary skills | Strict restrictions that are difficult to adhere to those who are used to junk food |
During weight loss, it is necessary to take a vitamin complex, and after completing the course, gradually introduce healthy carbohydrates into the diet. To consolidate the result and properly exit the diet, it is recommended to consume 40-50 g of carbohydrates per day. You can reuse the ten-day weight loss technique after 2-3 months.
It is strictly forbidden to lose weight on a diet for 10 days in the presence of medical contraindications, during pregnancy and lactation. Teenagers and the elderly also need to refrain from a ten-day diet.