How to lose 5 kilograms in 10 days - simple and effective techniques

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Excess weight accumulates gradually; at first we may not pay attention to the increased volume and additional centimeters. And when the changes can no longer be ignored, we begin to sound the alarm and look for quick ways to lose weight. Especially on the eve of an important event: an upcoming vacation, wedding or birthday.

At such moments, the question comes to mind: how to lose 5 kg in 10 days? Let's consider diet options that will allow you to significantly adjust your weight over a specified period of time.

How to lose 5 kg in 10 days - basic rules for losing weight

10 days is almost 2 weeks, this time is enough to change your figure for the better. Our body is a very sensitive mechanism that reacts with lightning speed to any changes in diet. Even seemingly minor changes in eating habits can have a beneficial effect on weight loss, especially in the long term.

Diet for 10 days minus 5 kg – key rules:

• We reduce the intake of carbohydrates - it is this group of foods that most quickly turns into lipid accumulations if you do not spend a lot of energy per day. Eating such dishes in the evening is especially dangerous. In order to reduce inches in your waist, you need to limit the amount of carbohydrates in your diet, giving preference to protein foods. However, there are also healthy carbohydrates that do not provoke a spike in sugar in the body and will not harm the figure: pasta made from durum wheat, vegetables, fruits. They can be left in the diet.
• Fight junk food - your favorite chips, pizza, cakes, pastries, processed meats and other delicacies will not allow you to achieve your goal. Rid your home of tempting foods, leaving in their place healthy, low-calorie substitutes.
• We increase the percentage of protein consumption - protein foods will allow you to lose weight by 5 kg in 10 days by accelerating metabolism and maintaining muscle mass. The source of energy will be lipid reserves, the “destruction” of which we are working on. The largest amount of protein is found in cottage cheese, plain yoghurts, chicken breasts, tuna, salmon, and beans.

• Proper drinking regimen - drinking 2 liters of water a day is the key to not only good health, but also a slim figure. It is especially important to drink a glass of liquid 20 minutes before meals. This will create the illusion of fullness, causing you to eat less.
• Avoiding salt – Numerous studies have shown that salt consumption leads to weight gain and fluid retention in the body. Quitting its use or reducing its use to a minimum will allow you to quickly and painlessly lose weight. Advice: if you do not prepare food yourself, but buy it in a supermarket, then you need to carefully study the label with the composition. Even the most harmless foods can contain large amounts of salt. Be carefull.
• Reduce your caloric intake by 500 calories - calculate exactly how many calories you burn per day. At the same time, cut your diet by 500 calories, creating a deficit. However, you shouldn't overdo it either. Excessive reduction in diet can lead to constant hunger and poor health.

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Table number 5b

In the treatment of chronic pancreatitis against the background of drug therapy, diet No. 5b (or 5 p31) is used. This option is used in patients at the recovery stage after an attack of acute pancreatitis or in the remission phase after an exacerbation of chronic pancreatitis. The list of products remains the same as for table 5a. The food served should be warm and well chopped. The main restrictions concern fatty foods and sugar, which is replaced with sweeteners, preferably stevia.

The following are strictly prohibited: alcoholic and carbonated drinks, caffeine, sweets, flour (except for dried wheat bread), smoked foods, fried foods, pickles, raw fruits and vegetables. Low-fat dairy products are added to dishes; pureed cottage cheese is allowed (preferably calcined).

The diet consists of 6-7 meals, in small portions. The patient should eat a little food every 3-3.5 hours. Per day - approximately 1500 kcal. Everything is boiled, steamed or baked without crust while warm. Salt is limited (8 g per day).

The rest of the rules remain the same, as in previous versions of table No. 5. The main difference is more frequent meals and increased mechanical sparing. This option can be used for patients with concomitant chronic gastritis.

Minus 5 kg in 10 days – protein diet

The vast majority of nutritionists recommend switching to a protein diet for everyone who wants to lose weight and get in shape. The advantage of this type of diet is its simplicity in psychological and physiological terms. Protein products are very diverse, for almost every taste. Therefore, you will not feel disadvantaged, forced to eat tasteless food.

In addition, a protein diet minus 5 kg in 10 days gives excellent results. When the flow of carbohydrates into the body is significantly reduced, the only option for maintaining energy balance is the breakdown of old reserves. At the same time, muscle mass of the body does not suffer.

Another advantage of the minus 5 kg diet is that there are no restrictions on the amount of food. You can eat as much as your body requires. But within reasonable limits, of course.

results

The most important result achieved with this diet is restoration of the functioning of the gastrointestinal tract and improvement of well-being. But in addition to the therapeutic effect, this diet can be the most gentle way to lose weight, since it is balanced in the ratio of substances and does not cause stress in the body. The extra pounds go away quite slowly, but the general condition of the body improves and then the weight does not return, as happens with extreme weight loss.

It is important that a person who eats strictly within the framework of table No. 5 loses weight without starving. For each month, with such nutrition, from 3 to 6 kilograms are lost.

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But since this diet is primarily therapeutic, you should not prescribe it to yourself, without consulting a doctor, just for the sake of losing weight. The fact is that “Table No. 5” obliges you to reduce your fat intake. If you have problems with the biliary system, this is what you need. But in general, our body needs fats, because... they perform many important functions. Their consumption can be reduced to a reasonable limit, but not completely eliminated.

For weight loss, not only diet is important, but an integrated approach. Nutritionists warn that unnecessary food restrictions that are not justified by health reasons can trigger an eating disorder. And against the background of a low-calorie diet (less than 800 kcal per day), the risk of gallstones also increases.

Menu Diet 5 kg in 10 days

1. Lean meats;
2. Sea fish;
3. Chicken;
4. Eggs;
5. Cottage cheese;
6. Low-calorie cheeses;
7. Vegetables: tomatoes, cabbage, eggplants, radishes, various types of salads, cucumbers, mushrooms. Salads can be dressed with a small amount of oil;
8. Drinks – water, green tea, herbal teas, coffee (no more than 2 cups per day of pure drink without additives).

Products not included in the list are prohibited. You will also have to give up processed meat - sausages, frankfurters, sausages. It is recommended to eat about 5 times a day in small portions. This speeds up your metabolism well and speeds up weight loss by 5 kilograms.

Sample menu for the day:

• Breakfast – boiled eggs, vegetable salad, tea or coffee without additives;
• Second breakfast – tea with a couple of slices of cheese;
• Lunch – grilled chicken, tomato and red pepper;
• Snack – a glass of kefir or a small piece of fruit;
• Dinner – baked fish fillet with grated cheese, eggplant, zucchini and grilled tomatoes;
• Late dinner - a glass of milk or 100 grams of yogurt without additives.

It is recommended to adhere to a protein diet minus 5 kg for no more than 2 weeks. If you want to lose more weight, then you need to take a break to restore your body and return to a protein diet after 20-30 days.

You cannot eat only proteins for a long time, because during the breakdown of fats a large amount of toxic substances are released in the body. Which leads to excessive stress on the kidneys and liver. You can help your organs by drinking a lot of water, speeding up the cleansing of toxins.

Table number 5a

Diet 5a according to Pevzner is prescribed during periods of exacerbation of pancreatitis, cholecystitis, and cholelithiasis. It is used in cases of combination of these diseases with gastritis and peptic ulcer. The diet ensures maximum rest for the liver and gall bladder, spares the gastrointestinal tract, and facilitates the functioning of the bile ducts.

This diet option differs from the fifth table in even greater mechanical and chemical sparing. All dishes should be soft, pureed, slimy and mushy. The list of products remains the same, only with greater restrictions.

Soups should be light, with finely chopped or grated vegetables and pureed cereals. You can add boiled vermicelli and a little milk to them. Types with a high fiber content are excluded from fruits and vegetables; the consumption of quince and pear, as well as all varieties of cabbage, is not recommended.

Millet is prohibited from cereals. It is also not recommended to consume veal and young chickens. As for bakery products, it is preferable to eat no more than three pieces per day of dried bread made from second-grade flour. Desserts and drinks remain the same as in the previous version.

The menu for table 5a will consist of cereals, boiled vegetables, mashed potatoes (potatoes, meat) and vegetarian soups. You can prepare souffles, jelly, jellies, puddings, steamed cutlets and meatballs. It is important to eat the necessary proteins, fats and carbohydrates every day. It is forbidden to go hungry or eat too much.

Table 5a is prescribed until improvement occurs, then switches to another diet. It is strictly not recommended to independently adjust the diet during exacerbations of diseases.

How to lose 5 kg in 10 days - the “alternation” diet

This weight loss regimen is considered one of the safest for weight loss, since the body receives all the necessary components. The essence of the diet is to alternate days when you eat protein foods and days when you eat carbohydrate foods. Thus, acceleration of metabolism, burning of subcutaneous accumulations and maintaining muscle mass are achieved.

To lose 5 kg in 10 days, it is recommended to add physical activity to your diet. Even if you don’t have free time to visit a fitness club, you shouldn’t neglect walking or doing a little morning exercise.

During carbohydrate days, the body will receive the necessary vitamins and microelements, and intestinal function will be normalized. And protein days create a calorie deficit, as a result of which the body uses its own resources. You should start the minus 5 kg diet with a protein day. Start every day with a glass of clean water with lemon juice. This will awaken the body and stimulate the intestines.

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Diet 5 kg for 10 days protein day menu:

• A couple of boiled eggs;
• 3 boiled chicken fillets (without using skin);
• Vegetable salad seasoned with lemon juice;
• A glass of yogurt without additives;
• Grilled squid.

Diet 5 kg for 10 days carbohydrate day menu:

• Grated carrots and beets;
• Pasta from durum wheat;
• Big green apple;
• Whole grain bread toast with cheese;
• Boiled buckwheat with a piece of salmon.

Recipes for healthy eating

Dietary recipes are selected separately for each nutrition plan.

You can adapt ordinary dishes to the requirements of a particular system.

Vegetable salad of cauliflower with pomegranate and turkey

You will need:

• chopped cauliflower - 150 g;
• pomegranate seeds - 50 g (1/4 tea cup);
• small red onion - 1 pc.;
• pre-cooked turkey fillet – 70 g.

Preparation:

1. Cauliflower is mixed with a small amount of olive oil.
2. Add salt and pepper to taste.
3. Cook in the oven for 10 minutes.
4. Take 120 ml of pomegranate juice, place it in a saucepan over low heat and evaporate until it reaches a syrup state.
5. Mix arugula, pomegranate seeds, turkey, lemon juice and 1 tbsp. l. olive oil.
6. Place all this together with cabbage on a plate.
7. Sprinkle with thinly sliced ​​red onion and drizzle with pomegranate syrup.

One serving contains 11 g of protein, 303 kcal.

Vegetable salad with cheese

For 5 cups of salad mix you need:

• cherry tomatoes – 100 g;
• chopped garlic - 1 clove;
• chopped ginger root - 1/4 tsp;
• sesame seeds - 2 tbsp. l.;
• pear – 1 pc.;
• crushed soft cheese - 2 tbsp. l.

Preparation:

1. Mix lemon juice, ginger, garlic, chopped onion.
2. Add salt and pepper.
3. Beat, mix with 3 tbsp. l. olive oil.
4. Tomatoes are cut into halves.
5. Place on a plate along with arugula.
6. Pour sauce on top.
7. Sprinkle with sesame seeds and cheese.
8. Decorate with pear slices.

One serving contains 295 kcal and 4 g of protein.

Oatmeal with almonds

For 100 g of regular cereal (Hercules, not instant) you will need:

• low fat milk – 1 glass;
• apple, pre-peeled and cut into cubes - 1 pc.;
• chopped almonds – 1 tbsp. l.;
• cinnamon – 1 pinch;
• sugar - 1 tsp.

Preparation:

1. The pan is heated.
2. Add almonds and fry over medium heat for a minute.
3. Add oatmeal and dry the mixture for 1-2 minutes, shaking it periodically to prevent it from burning.
4. Pour in milk and bring to a boil.
5. Add apple, sugar and cinnamon.
6. Cover with a lid and keep on fire for 5 minutes, stirring occasionally.

There are other options for salads and first courses that will help make your diet more varied.

How to lose 5 kg in 10 days - top most popular diets

• Buckwheat – the main food product at this time is porridge. It must be steamed and consumed three times a day. The smaller the portion, the better. However, the meal should completely satisfy the feeling of hunger. You can diversify your diet with low-fat kefir, but you should limit yourself to 1.5 liters per day. For each day of such a diet, you can lose up to 0.5 kg.

• Japanese - provides for the consumption of 1300 calories per day. Preference is traditionally given to protein products. The diet is thought out in advance and divided into 5 equal parts. The downside of the diet is the frequent feeling of hunger. However, it is compensated by quick results - up to minus 7 kg in 10 days.

• Kefir - for 10 days you need to eat only kefir, chicken breast and vegetables. This diet belongs to the category of protein diets. However, by regularly consuming kefir and vegetables, you saturate your body with fiber, normalizing intestinal function and maintaining good health. By sticking to a nutritional schedule, you can lose up to 6 kg in 10 days.

• Estonian - its essence lies in mono-nutrition, but every new day is a new product. For example, today you eat only boiled eggs, tomorrow only cottage cheese, on Wednesday – boiled chicken, on Thursday – apples, and on Fridays you drink only kefir. After the end of 10 days, it is recommended to gradually expand the calorie content and variety of foods so that the 5 kg you lost does not overtake you again.

• Refusal of dinner - the basic diet is not adjusted; you need to replace dinner with a glass of kefir or a dish with a minimum calorie content (baked vegetables, for example). It might seem like a simple trick, but it really works. If you have proper and balanced nutrition throughout the day, then you can easily say goodbye to 5 kilograms in 10 days without much difficulty.

• Extreme – suggests giving up food completely every second day for 10 days. Drinking tea, coffee and fresh juice is allowed (but no more than once per day). This diet is very strict; not all representatives of the fair sex can endure it. However, with a determined attitude and no ailments, you can get rid of 5 kg in at least 10 days.

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• Watermelon - a juicy berry serves breakfast and lunch, but dinner should consist of low-calorie protein. By following the diet, you can lose 5 kg in 10 days, because watermelon has virtually no nutritional value, it is quickly absorbed and has a diuretic effect. This will cleanse the body and remove excess fluid. To maintain muscle mass, use a protein dinner, and this will also help you get rid of the feeling of hunger in the evening.

• The English diet is a gentle diet, known for its diversity in terms of food products. Breakfast is always a bowl of plain oatmeal and tea. Any low-calorie protein dishes are offered for lunch. The cooking method can be anything except frying. For dinner, one medium-sized fruit or baked vegetables. Each meal includes a mug of green tea. You can also drink tea in between.

Rules for preparation and exit

Express diets are good because they give quick results. In addition, in most cases you do not need to prepare complex dishes for them. But an express diet is stressful for the body. It is best to prepare for it over the course of a week, gradually reducing the serving size. It is allowed to arrange fasting days on weekends, and start the diet itself on Monday, then the next weekend you can smoothly get into the rhythm.

The exit should also be gradual. Otherwise, the lost weight may return. After finishing the diet, it is important not to immediately pounce on food, but to continue to eat hourly and in small portions, giving preference to low-calorie dishes.

It is better not to eat fried or spicy foods for at least another week. Ideally, give up this habit.

Additional ways to lose 5 kg

In order to achieve your goal, you can not limit yourself only to dietary nutrition. By adding a little sport, you will give your figure a nice definition and get rid of the potential problem of sagging skin after losing weight. However, remember that if you significantly reduce your caloric intake, strenuous exercise will not be beneficial. You will feel exhausted, which will lead to breakdowns. Therefore, either limit yourself to light fitness, or expand your caloric intake adjusted for sports.

One of the most effective ways to lose 5 kg in 10 days is cardio training. They put maximum stress on the cardiovascular system, forcing the body to burn subcutaneous accumulations. If you visit a gym, then the optimal type of load will be training on a treadmill or on an orbit track. Remember that the workout should last at least half an hour, since fat burning processes begin only at the 20th minute of training.

You can do cardio at home.

• The most effective exercise is rock climbing. Stand straight, then lower yourself to the floor as if you were about to do a push-up, then quickly bring your legs closer to your body and jump up.
• A good exercise is jumping. You need to stand on the floor, legs together, arms raised from your shoulders parallel to the floor. Now, while jumping, we spread our legs as wide as possible, and bring our arms together above our heads to make a clap. Then we jump back to the starting position and repeat the exercise again.
• Running in place - stand on the floor and start running, raising your knees as high as possible.

We repeat each of these exercises for about 40 seconds. You can gradually increase the interval. Do each exercise once - it will be a circle. You need to make 3-4 such circles.

If even light fitness does not excite you, then as an alternative you can use walking to lose weight. They also use up the calories accumulated during the day and help reduce volume in the legs. The optimal amount is 10,000 steps a day. It is not necessary to fill out this number in one sitting. During the day, try to be as active as possible; if possible, walk to work. If the office is too far, then get off a couple of stops earlier to take a walk. Prefer taking the stairs home rather than the elevator.

Nutritional supplements

Many dieters try to avoid supplements. But some dietary supplements actually help you lose weight. Those listed here have already been tested many times and have shown their effectiveness.

Garcinia Cambogia, Omega 3 are just a few. These supplements help curb appetite and hunger, and also speed up metabolism.

But remember that you can't rely on dietary supplements alone for weight loss. They only help with proper diet and sports training.