1. Carbohydrates
The biggest villain in weight loss diets are always the carbohydrates. However, only high glycemic index carbohydrates can impair weight loss. The ideal is to replace these foods with other foods from whole sources (complex carbohydrates), where the glycemic index is lower.
Excluding carbohydrates radically may even aid in rapid weight loss, but it does not prevent the plateau effect, which usually occurs after the first week of the beginning of the diet.
So, nothing to cut the carbs! Substitute, for example, white rice, pasta, breads, biscuits and toast for whole.
2. Hydration
Increasing fluid intake helps weight loss. In addition to keeping the body hydrated, water eliminates toxins and prevents fluid retention.
Increase your fluid intake from 2 to 3 liters per day. Exclude soft drinks, alcoholic drinks and industrialized juices. Increase the consumption of teas with diuretic properties. And you can bet on detox juices for breakfast.
Including in the diet foods rich in omega 3, which help in the elimination of liquids by the body and prevent edema, also contributes to a rapid loss of weight.
Therefore, include foods such as:
- Tuna, mackerel, sole, shrimp and salmon;
- Oilseeds;
- Olive oil;
- Flaxseed and chia;
- Canola oil.
3. Thermogenic foods
Some foods have thermogenic properties and accelerate the body's metabolism. With this, a higher caloric expenditure occurs, which contributes to weight loss.
Thus, the higher the amount of these foods in the diet, the greater will be the rapid weight loss. Know some foods with these properties and include, in all its main meals and intermediate snacks:
- Red pepper;
- Coffee;
- Apple vinegar;
- Ginger;
- Coconut water;
- Hibiscus;
- Curry;
- Garlic, onion and cumin;
- Cinnamon;
- Green tea;
- Ice water;
- Mustard leaves.
4. Foods that promote satiety
Including foods that provide a greater sense of satiety for much longer helps rapid weight loss. That's why they prevent you from consuming a greater amount of food.
Get to know some foods rich in fiber and proteins, with low calories, that promote a greater satiety:
- Pineapple, plum and apple;
- Water, lemon juice and coffee;
- Gelatine;
- High-fiber vegetables and vegetables such as carrots, spinach, broccoli and artichokes;
- Legumes such as beans, lentils, chick peas;
- Lean proteins such as turkey breast, skinless chicken, egg white, nonfat yogurt and lean red meats;
- Tofu and toasted soybeans;
- Oats and whole grains.
5. Set schedules
Eating at the same time is essential to lose 10kg in 30 days.
All meals, from breakfast to supper, must be obligatory at the same time. This is part of food re-education.
6. Physical activity
Physical activity, coupled with a balanced diet, is critical to achieving the goal of losing 10kg in 30 days.
In a way, one can even say that without the practice of physical activity it is impossible to achieve this weight loss.
The ideal is to practice exercises that possess the ability to burn high amounts of fats such as running, HIIT, walking, swimming, bodybuilding or pilates, for example.
It is also necessary to practice it three times a week and at least one hour. That's where willpower comes in!
7. Quick Diet
The "Fast Diet," developed by Michael Mosley and Mimi Spencer, is based on a dietary pattern in which meals are normal for 5 days of the week. For 2 consecutive days, the calories are cut by 25%.
According to the authors, during these days of fasting, the woman should consume 500 calories in the two days and, the man, 600 calories.
During these 2 days, only two small meals and a few snacks should be made. It is also allowed to consume low glycemic foods with carrots and strawberries.
Still according to the authors, the ideal, too, is to consume foods rich in proteins like skinless chicken, fish, nuts and beans.
Consumption of alcohol, in moderate amounts, is released during the 5 days. However, on days of fasting it should be avoided.
Learn how the fast food diet plan can be during the 2-day caloric reduction.
1st day- Breakfast at 9 o'clock, with oats and fresh blueberries;
- Lunch at 13 o'clock, with vegetable salad;
- Snack at 16:00 with a mandarin;
- Dinner at 7:00 p.m., with a steamed salmon fillet with broccoli.
2nd Day- Breakfast at 9 o'clock, with two slices of whole wheat bread and a boiled egg;
- Lunch at 1:00 p.m., with a bowl of feta cheese salad;
- Snack at 4pm with half a banana;
- Dinner at 7:00 p.m., with a roasted chicken breast fillet with lettuce salad.
During the 2 days of the fast diet, water consumption should be increased. Consumption of non-caloric beverages such as coffee, teas and soft drinks without added sugar are released.
Exercises during these days should be done normally, but high strength exercises are not advisable.
Pata to avoid the accordion effect and maintain the weight achieved, according to the authors, the ideal is to continue with the diet, however, keep the caloric reduction in only 1 day per week.
8. Functional menu
Other diets also promise to lose 10kg in 30 days (or even less!) As is the case of the 21 Day Diet, prepared by the specialist in Naturopathy, Dr. Rodolfo Aurélio.It is a healthy and extremely functional diet, based on more than 1200 scientific experiments and that really works.Get to know, next, one of the models of menu elaborated by him, that proposes an average consumption of 1,500 calories / day:Breakfast
- 1 cup of coffee without sugar;
- 1 egg made on 1 slice of white cheese;
- 1 fruit.
Snack- 1 glass of natural yogurt and nuts.
Lunch- 1 serving of arugula salad, watercress and carrots;
- 1 fillet (110gr) of chicken breast;
- 2 tablespoons brown rice;
- 1 cup broccoli and cauliflower;
- 1 apple or lemon juice for dessert.
Snack- 1 pear and a small portion of grapes.
Dinner- 1 serving of salad of lettuce, chard, beet and heart of palm;
- 1 steak (150gr) of red meat;
- 2 tablespoons chopped and braised eggplant;
- 2 tablespoons brown rice;
- 1 serving of unsweetened fruit salad.
Supper- 1 medium slice of white cheese with 1 jar of plain yogurt.
tháng 12 15, 2018
