The key to losing weight 10kg is make the decision to want to do, that is, get it in your hands, you just have to change some habits and we will give you the guidelines to achieve this .
To begin, you should know that there is no need to rush. If losing weight is recommended to improve health and yes, surely improve your image, but it would be pointless to look better if you put your health at the limit.
A good rate of weight loss is around 0.5kg per week, which would 2kg per month and about 5 months’ managed to lose 10kg. So do not Planters “go on a diet” if you do not change your habits forever , this way you will get not only lose weight but it also will achieve to keep it . Vegeterian follow a diet to lose 10kg in a month besides not realistic, be sure that affect your health and you’ll get a rebound effect in the coming months that will affect your future ability to maintain a healthy weight.
Chip changes now, your goal is “from now I’ll eat healthily”. This mindset will help to better integrate food to your lifestyle, because I do not tomatillo as temporary, will have to work all situations, eating out, travel and other commitments without the burden of “I would have to jump.”
This is not to follow strict diets in which food groups are limited. It is eating from all food groups to get all the nutrients our body needs. The strategy is based on taking fewer calories than we spend at the expense of sugars and fats, especially unhealthy. This strategy is called calorie diet.
Which includes a diet to lose weight 10 kg?
Preferably skimmed (milk, yogurt and fresh cheese 0%). If you take vegetable drinks, choose the rich in calcium.
All vegetables are recommended to lose weight fast. Include them both food and dinner as a main dish, from the salad leaves, tomato, cucumber … to vegetables like eggplant or zucchini, or cruciferous vegetables (broccoli, cabbage …) and mushrooms.
all fruits even bananas are also advised! Ideally take 2 or 3 servings each day. You can take it for dessert or between meals. They are an ideal snack.
CEREALS, PULSES and Tubers
This food group is the way we use energy, like our gasoline. We must take for the body to do its job, but we must control the amount that the body can also take advantage of energy reserves (stored fat) and thus lose weight.
The indicative amount to be added in the food and dinner is the measure of a fist.
Rice, pasta, couscous, bread … preferably integral pulses (lentils, chick peas or beans) and potato.
- Eggs: 3-4 eggs a week.
- Carnes: Preferably white (chicken or turkey) and, more than twice of red meat (beef)
- Recommended sausages: turkey breast, chicken or ham.
- Fish: Increased consumption at the expense of meat. Attempts to take at least 3 times a week white fish (hake, sole, cod ..) and 1 or 2 times oily fish (salmon, anchovy, mackerel …)
- Seafood: you can also incorporate it into your recipes as whitefish. Clams, cockles, squid, cuttlefish, prawns …
OILS AND FATS
The most recommended is olive oil (best raw), although it should moderate their amount to 2 or 3 tablespoons a day.
You can also add a little once avocado or a handful of toasted nuts or raw.
How to combine foods
Once we know the recommended foods, lack knowing how to combine them into our daily menu.
A good outline is as follows:
|DISTRIBUTION DAY TYPE|
|BREAKFAST||Lactose. Example: coffee with skim milk|
Cereal. Example: 2 toast (turkey)
|MIDMORNING||Fruit. Example: 2 kiwis|
|FOOD||Vegetables. Example: Cream zucchini|
Cereal, legumes or tubers. Example: baked potato
Protean. Example: Chicken grilled
Lactose . Example: Yoghurt desalted
|SNACK||Fruit . Example: 1 banana|
|PRICE||Vegetables. Example: Green salad|
Cereal, vegetable or tuber : Example: small brown rice garnish
Protean. Example: salmon papillote
Lactose . Example: Yoghurt desalted
SUITABLE COOKING, ORGANIZATION and special occasions
How important is good food choices as properly cooked. The most recommended firings are those that can be prepared with low fat. If you cook for more than one calculates the amounts of the recipe in proportion to your diet.
Use the iron and the oven. You can steaming or boiling. And if you’re a little coccinellids sure you know make a stew or a stir-fry oil without going over. The trick is simmering, stirring occasionally and add some broth if you see that you dry or paste.
To carry out the diet you have to always have at home fruits and vegetables. Ideally, you buy at least once a week varied fruits and fresh vegetables (salad, creamed vegetables, sauté, boil …). And last week is complicated and you do not have time, always good to have home canned vegetables such as asparagus or artichokes you solve a dinner.
When you buy fish or meat, buy more than one day and does not consume within 1 to 2 days I freeze. Have eggs in the fridge it’s always a great resource!
If you have a commitment to look at, do not worry! If you go to a restaurant, first choose a salad and some grilled or barbecued second, or carpaccio are delicious. Try not to take more than a glass of wine and drink water. And if you’re invited to someone’s home, just relax, and take moderate portions.
Some recipes menu
Black beans in juice
In a large pot add a spoonful of olive oil, when hot add 3 cloves whole garlic and removed to prevent burning and browning. When golden brown add the black beans (which have previously been soaked one day), it stirred a few minutes, add water (3 times the weight of the beans) and 2 bay leaves. Cover the pot and simmer until cooked.
MASH white asparagus
Put a pan on fire with 2 tablespoons oil and chopped garlic. Once the garlic is poached adds a leek cut into small pieces and let it cook a few minutes. Take a potato sliced into cubes and 7 canned white asparagus halved. Add a pinch of salt, water asparagus and a little water to cover the vegetables. Let cook over medium heat and once the tender potato, crushed until a fine texture is.
5-6 very short finite onions. In a large pan add a spoonful of olive oil and when hot fry squid is (just to mark should not be cooked). When they have caught a little color of fire remove them. Then, in the same pan you add onion, low fire, add a little water and salt and you cook simmered. When the onion is browned and almost cooked you add the squid and let cook until they are ready. In about 5 minutes you will serve.
COLD CUCUMBER SOUP
Peel a cucumber, chop it and throw it in the bowl of the mixer along with a plain yogurt without sugar, chopped onion and half lemon juice. Whisk until a smooth, homogenous cream. Seasoned with salt, pepper and dill to taste. Refrigerate.
RICE AND VEGETABLES sautéed with lean ground beef
First, put the rice to boil with water and salt. Clean and cut into cubes zucchini, onion, eggplant and 10 half mushrooms.
If you want to quickly put the onion in the case of microwave and cook on high 5 minutes, then add the eggplant and zucchini 5 minutes and finally mushrooms 3 minutes. Then saute pan with a minced meat and finally add the rice.
If you prefer, you can cook the vegetables in a pan with a tablespoon of olive oil over low heat and when you add the meat and finally are almost cooked rice.