Express diet: what to do if you need to lose weight quickly?

Losing weight quickly and effectively is the dream of many women. Then various diets come to the rescue. Express diets are especially popular among the population, which are always quite strict, but, nevertheless, really effective. For those who need to lose a little more than a couple of kilograms, a 10-day diet is suitable. It is presented in different variations and is considered less stringent than weight loss systems designed for three or five days. But there will be enough restrictions, and you should start a diet only if you are ready for them. Let's take a closer look at how you can lose weight in 10 days.

General rules

A diet for 10 days minus 10 kg is a real way to become slimmer in a short time. Many people want to cope with the problem of extra pounds once and for all, and in order to achieve an ideal weight, sometimes you only need to lose 5-10 kg. Of course, more serious stages of obesity require long-term complex treatment under the supervision of doctors and nutritionists, but still you should not give up, but you need to start at least small. It is only important to remember that to lose weight on a ten-day diet you need to:

• “enter” correctly - a week before the start of the diet, try to give up bread, then sugar and salt, fried and fatty foods, spend several fasting days - drinking, fruit;
• eat strictly according to the prescribed menu, controlling portion sizes and meal times;
• give up alcohol, smoking and other bad habits;
• maintain the body's water balance by replacing soda and coffee with pure natural water, teas and herbal infusions (it is recommended to drink about one cup of coffee in the morning - black natural coffee and without sweeteners);
• You cannot go on a diet for more than 10 days, and after finishing, the body needs a proper “exit” and rest for 6 months.

Diet "10x10"

The most effective diet for 10 days. According to the most optimistic forecasts, the expected weight loss is 10 kg. Hence the name of the system. In fact, a low-carbohydrate diet with a predominance of protein products is planned for a decade.

Basic principles that should be strictly followed:

1. Eliminate sugar, any sweets, processed meat (sausages, sausages), offal, vegetable and animal fat, cereals, nuts, sauces, sparkling water, juices from packages.
2. Start the day with a glass of water with lemon.
3. Divide the diet into 5 meals.
4. Cook without oil.
5. The ratio of proteins and carbohydrates should be 2:1. The daily amount of food is 500-550 g, of which protein products should make up 60%.
6. Dinner 2-3 hours before bedtime.
7. Exclude potatoes, beans, corn, carrots, and pumpkin from vegetables.

Important! Don't lengthen your diet. Excess protein can negatively affect kidney function. Therefore, reduce your salt intake. Drink green tea and rosehip infusion.

Low-fat dairy products, vegetable salad, ½ grapefruit, apple (sour), hard-boiled egg are suitable for afternoon snack and second breakfast.

The diet is intended mainly for people with a body mass index from 25 to 30. With indicators above 30 without a medical examination, the “10x10” system is not recommended. Reference information will help you calculate your BMI and understand its values.

Varieties

Strict ten-day diet

Represents 10 consecutive mono-diets:

• the first day begins with 5 boiled chicken eggs, which need to be eaten one at a time, throughout the day until 18:00;
• on the second day you can only 400 g of fish, it can be boiled or baked, divided into 100 g for 4 meals;
• on the third - 400 g of steamed or boiled chicken fillet;
• fourth - the daily menu consists of 5 potatoes, boiled “in their jackets”;
• fifth - 400 g of veal tenderloin;
• sixth – fresh fruits in unlimited quantities (except bananas and melons);
• seventh - 400 g of fresh vegetable salad, sprinkled only with lemon juice;
• eighth – 0.5 kg of low-fat curd paste;
• ninth - 5 glasses of kefir;
• tenth – 2 liters of rosehip drink (no sugar).

Cleansing diet

It is based on a low-calorie diet, aimed primarily at removing waste , toxins , excess fluid, lowering cholesterol in the bloodstream and debugging intestinal function. The menu is rich in cereals, fruits and vegetables. Perfect for vegetarians .

Protein diet diet 10 kg in 10 days

This is the best food for weight loss for active and healthy people who do not have problems with kidney function. Virtually eliminates the consumption of animal fats; per day you can consume only 35 g of vegetable oil - 2 tbsp. for flavoring vegetable salads and stewing, the rest is lean protein - boiled, steamed or baked chicken, veal, fish, as well as low-fat cottage cheese, fermented milk drinks and eggs. To make the diet more balanced and satisfying, and also easier to tolerate, the menu includes small quantities of porridge and fruit.

Diet products

Allowed

List of permitted products:

• An abundance of vegetable salads. The ingredients used are cabbage, spinach, mushrooms, zucchini, radishes, tomatoes, sorrel, cucumbers, lettuce, eggplant, radishes, celery, and asparagus.
• Products with a high protein content: poultry, lean meat and fish. A small amount of cheese is allowed, and fermented milk drinks are chosen with low fat content. One of the most necessary components of the diet are eggs.
• A small amount of olive oil.
• Still water, unsweetened tea and coffee.

In addition to the list of basic products, fiber is included in the diet. It intensively removes toxic compounds and activates intestinal cleansing. They also enrich the diet with wheat bran, but not more than 30 g per day.

Prohibited

List of restrictions:

• bread and flour products;
• sweets and sugar;
• grapes and bananas;
• everything canned, fried, spicy, smoked, fatty and salty;
• soda and packaged juices;
• pate, liver;
• starchy vegetables;
• alcoholic products;
• various marinades.

Authorized Products

The 10 by 10 diet is based on eating low-calorie foods:

• fiber-rich plant foods (porridge, vegetables, fruits);
• lean meat and seafood;
• boiled chicken eggs;
• low-fat milk drinks and cottage cheese.

Table of permitted products

Diet for 3 weeks minus 10 kg

Its essence is very simple; all products should be crushed in a blender before use. You will have to eat every 2 hours, before going to bed you need to take a two-hour break. It is imperative to maintain water balance and drink 30 ml of water for every kilogram of weight. You can eat fruits, vegetables, lean meats and fish, green tea and water. The diet is quite varied, so the 10 kg diet is within the power of anyone losing weight. It is also recommended to add physical exercise.

Fully or partially limited products

The following dishes and products are completely prohibited:

• smoked, raw smoked, dried sausages and fish;
• fried potatoes, chicken and other types of meat, scrambled eggs;
• pasta, white bread, dumplings, dumplings, rolls, cakes and other products that contain wheat flour or white sugar;
• chocolates, candy bars, popcorn, crackers and other “junk food” very often used for snacking;
• butter, margarine, animal fat (lard, pork);
• pickled and canned cucumbers, tomatoes, mushrooms, peas, corn, etc.;
• canned fish and meat: sprats, sardines in tomato, tuna in oil, stew, etc.;
• soda and alcohol.

Table of prohibited products

Losing weight the Eastern way

The Eastern diet continues for 10 days, during which time you can lose from 4 to 12 kg, depending on your initial weight. The Eastern diet is quite strict; during it, you may often have to feel hungry, which, of course, is a big disadvantage of this method of losing weight.

The Eastern diet offers five meals a day, at strictly defined hours, for example, at 9, 12, 15, 18 and 20 hours. The menu offered by the Eastern diet may vary, but the general principles remain the same.

Sample Eastern diet menu:

• In the morning (at 9 o'clock) a cup of green tea with half a teaspoon of honey;
• Second breakfast (at 12 o'clock): boiled egg and 12 small prunes or dried apricots;
• Lunch (at 15 o'clock): boiled meat, chicken fish (one of your choice) 200 grams, vegetable salad.
• Afternoon snack (at 6 p.m.) – 30 grams of cheese or 100 grams of cottage cheese, an apple or orange.
• Dinner (at 20 o'clock) a glass of kefir or yogurt.

Enough eating - time to relax

Menu (Meal Schedule)

Ten-day cleansing diet menu

Days I and VI

Days II and VII

III and VIII days

IV and IX days

V and X days

Sample menu for a protein diet day

First option

Second option

Third option

Effective diets for 10 days

The average duration of the programs does not allow the body to get tired. Often, diets are designed so that carbohydrates and proteins alternate with each other. This allows you to maintain the balance of microelements, maintain performance and good mood. Depending on personal characteristics and the recommendations of a nutritionist, choose one of the methods and follow it for 10-30 days.

Kremlin diet

The goal of the program is not to lose weight, but to accelerate metabolism to further maintain a healthy physical shape. For each gram of carbohydrates in the diet, 1 point is awarded. In the first week you cannot score more than 20 points per day; in the second week this value drops to 10.

The output involves a gradual increase to 25-30 units. In a month of such protein nutrition, up to 15 kg are consumed.

Friends, look how simple it is, we decided not to add a complete list of products and points to the article here, the list is too large and it’s impossible to find anything there without an interactive search.

However, we now have a functional table of correspondence between points (cu) and food products, complete with search , and ready-made dishes are also available there. Follow the link Table of points for the Kremlin diet and do not forget to add it to your collections or bookmark the search page.

Detox diet

Detox is an abbreviation for “detoxification,” that is, the removal of breakdown products and toxins from the body. Even a fasting day cleanses the intestines well of toxins, and a ten-day fasting day also breaks down fats. The ban applies to meat, sugar, coffee, potatoes, dairy products, cheeses, baked goods and alcohol.

The menu is based on white fish, vegetables and fruits, flax seeds and lentils, legumes:

• Breakfast: green tea, vegetable or fruit juice (freshly squeezed).
• Lunch: vegetable broth, boiled brown rice (200 g), apple, cucumber, tomato and cabbage salad.
• Afternoon snack: nuts (20 g).
• Dinner: grilled vegetables (250 g), steamed fish (100 g).

Cabbage diet

The program is not monotonous, but tough, lasts 10 days, during which 7-10 kg are lost. Cabbage is low-calorie, contains fiber and coarse dietary fiber. It quickly fills the stomach and promotes protein absorption. Therefore, the diet is based on the consumption of lean meat and fresh cabbage leaves (unsweetened fruits are allowed).

The power supply scheme is based on a single principle:

• In the morning, drink 500 ml of water, the portion should consist of fruit and a low-fat fermented milk drink;
• for lunch they eat protein products (chicken breast, fish, boiled beef);
• dinner – cabbage dish (the vegetable is eaten fresh).

The average amount of food for one meal is 350 g. Rice, bread, potatoes, bananas, butter, carbonated drinks and instant coffee are excluded from the menu.

Eastern diet

Designed not only for weight loss, but also for restoring internal balance, harmony of soul and body. There are methods for 3, 7, 10 and 14 days. The most common and effective is the ten-day one.

The main rule is to chew food thoroughly.

There should be 5 meals a day: at 8:00, 11:00, 14:00, 17:00, 20:00. One serving should contain 100 g of protein, 200 g of carbohydrates and 250 g of liquid (after 30 minutes). Be sure to consume 300 g of low-fat meat and 100 g of fruit per day (citrus fruits are preferable, bananas are prohibited).

For 10 days, use the same diet, repeating in a circle, replacing fruits or salad ingredients:

• Breakfast: green tea with lemon + a teaspoon of honey.
• Lunch: 10 pieces of prunes or dried apricots, hard-boiled egg.
• Lunch: 100 g of boiled lean meat, grated cabbage + carrots (200 g).
• Afternoon snack: 30 g hard cheese, 2 oranges.
• Dinner: a glass of kefir (0.5-1% fat).

Drinking diet

The second title is “For the Lazy.” While maintaining a drinking diet, it is forbidden to play sports, overload the body with training or physical work. Liquid nutrition requires endurance and willpower; it is difficult to survive longer than a week without solid food.

The technique is useful in that it reduces the load on the esophagus. In the process, the stomach decreases in volume, which reduces the risk of overeating after exiting. In a month of such experiments, up to 20 kg are lost.

The diet is based on 2 rules: daily calorie content is up to 1000 kcal, only liquid foods are allowed. Strict programs include drinking water with lemon juice. But it is better to dilute the diet with broth, milk, kefir, drinking yogurt, juices and fresh juices, tea, compotes and decoctions.

Sweet high-calorie drinks, fatty milkshakes, cocoa, and coffee are strictly prohibited Limit your consumption of sugar and salt.

In the middle of the diet, it is important to eat a satisfying smoothie. Basic option: 3 bananas + a glass of skim milk (beat in a blender). Berries or citrus are added to the drink.

After a diet, you need a way out that lasts twice as long. Solid foods are introduced on the 4-5th day. Before this, liquid porridges and cream soups are allowed. Flour and sweets remain prohibited.

Minus 5 kg in 10 days - Malysheva’s diet

Elena Malysheva not only hosts health programs, but also has experience in fighting excess weight. She developed a diet based on medical nutrition rules. Although the technique is more likely designed for people with slow metabolism, rapid weight gain and obesity.

Nutritionist Natalya Grigorieva helped Malysheva create the method. 4 menu principles:

1. Refusal to fast (even fasting days are prohibited).
2. Control of calories consumed (you need to count, no more than 800 kcal per day).
3. Frequent meals (at least 5 times a day).
4. Following a daily routine (meals at the same time, 8 hours of sleep, drinking regularly).

Elena Malysheva offers 2 daily diets, which should alternate:

• Breakfast 1 – 200 g of buckwheat porridge, chicken egg, light salad and apple. Breakfast 2 – 200 g of oatmeal with natural yogurt without additives.
• Lunch 1 – 150 g cottage cheese casserole and prunes (5 pieces). Lunch 2 – 200 g of grated boiled beets with sunflower oil.
• Lunch – 200 g of boiled beef and 100 g of steamed cauliflower. Lunch 2 – 80-100 g steamed chicken breast and 150 g vegetable pilaf.
• Afternoon snack 1 – cottage cheese 200 g. Afternoon snack 2 – grapefruit.
• Dinner 1 – stewed cabbage with apple. Dinner 2 – 150 g steamed cod.

Japanese diet for 2 weeks (minus 10 kg): menu by day

The diet is based on Japanese nutritional rules: the consumption of complex carbohydrates and proteins without sugar, salt and seasonings. The volume of the usual portion is reduced by 2 times. Alcohol and coffee are prohibited; green tea and oolong are allowed as drinks. The two-week technique eliminates 6-10 kg of weight, without deteriorating muscle tone and performance.

The second week completely repeats the circle, but dinners can be swapped. It is important to maintain the calorie limit (800-1000) and not eat prohibited foods: sweets, flour, salty foods. Drink 2-2.5 liters of mineral water per day.

Quitting the diet

For such extreme programs as losing 10 kg in 10 days, it is very important to follow a few simple rules for 3 weeks:

• in the first week, refrain from fried, smoked, alcohol, white sugar and wheat dough, and if you want to maintain health, then in the future you need to reduce their consumption to a minimum;
• start adding products gradually, introducing additional vegetable and fruit dishes, then rye bread, cereals, meat - one or two ingredients per day;
• Don’t forget about water balance - a glass of water 30 minutes before meals, and you can easily meet the norm of 2 liters per day.

Sample menu for the day

They independently control the approximate daily diet. You can use a kitchen scale to count calories.

Indicative menu:

• As a first breakfast, steam oatmeal, season with honey, add half an apple.
• For second breakfast, a fruit salad, seasoned with natural yogurt, is perfect. If you don't have time to prepare a salad, you can eat one or two fruits.
• For lunch , serve vegetable soup or chicken broth with half an egg. A slice of lean boiled meat with a portion of vegetable salad.
• Afternoon snack: a snack of a handful of unsalted raw nuts or coffee with cheese.
• For dinner we eat boiled fish with chopped vegetables.

Contrary to the opinion that potatoes are harmful, there is no point in completely abandoning the product. If you want to eat potatoes, you can bake or boil them, but not more than once a week. We don’t use it as a side dish, but combine it with vegetables.

Advantages and disadvantages

Salt-free diet

The NaCl compound, or table salt, retains water in the body. Therefore, it promotes weight gain. Therefore, the most popular flavor enhancer should be excluded for 10 days. This is the main principle of a salt-free diet.

However, giving up salt does not mean simply not adding salt to the dishes you prepare. The list of illegal products includes: canned food, smoked and spicy foods, cheese, baked goods and desserts, sweet fruits (watermelon, bananas).

On the day you are allowed to eat:

• 500 g poultry, lean meat or fish, divided into small portions;
• vegetables (raw, stewed)
• whole grain bread (2-3 slices);
• porridge (serving no more than 200 g).

Frying is not allowed. Only boiling, stewing, steaming. It is important to maintain a drinking regime. Juices, decoctions and compotes from dried fruits, jelly, sugar-free jelly are not prohibited.

Many of those who lose weight after finishing the diet no longer return salt to their diet. The natural taste of products becomes more pleasant and familiar to the receptors. Moreover, there is a feeling that almost all dishes, especially those prepared in cafes and restaurants, are over-salted. The standard diet can be increased to 15 days.

Reviews and results

• Varvara, 22 years old: “... All my adult life, I had up to 10 kg of excess weight, which either went away or came back. Recently I wanted to solve this problem once and for all, because I’m tired of changing my wardrobe and not knowing what will happen to my body tomorrow. I joined the gym and switched to a protein diet. It was extremely difficult to give up sweets and starchy foods, but my figure became fit and athletic!”
• Ksenia, 19 years old: “... It was simply necessary for me to lose 10 kg in 10 days: in my senior year I didn’t particularly care about my appearance, I devoted all my energy to my studies. Having successfully passed the last exam, my mother and I went to choose a dress for me, where I was very disappointed with the models - I couldn’t fit into any of the ones I liked. Mom told me not to be upset and put me on a strict diet. It was sunny weather, a lot of fun and pleasant worries, and I didn’t notice how time flew by, and my mother brought me a delightful outfit that fit my figure perfectly. Now I’m not afraid of diets, my mother and I periodically arrange fasting days and lose weight in the summer, it’s much easier and more enjoyable.”
• Dina, 33 years old: “... I didn’t know who to turn to with the problem of excess weight, I was overcome by depression . A friend recommended a cleansing diet - they say, you need to cleanse both your thoughts and your body. I tried this menu, of course, there were breakdowns and eating, but in a month I lost 15 kg. Until now, I adhere to the rules of the diet, sometimes I allow myself sausages and sweets.”

Diet rules, regimen

To lose weight, start sleeping at least 7-8 hours a night. At the same time, do not forget that night sleep is most beneficial. The second golden rule of The Enchantress is more movement every day. You should start your morning every day with physical exercise. This could be simple stretching or exercise, jogging, a few yoga or Pilates exercises. The main thing is to exercise for at least 20 minutes and do it every day.

In the evening, after about 19:00, it is better not to eat. To overcome hunger, you can take aromatic baths. To do this, add 6 drops of lavender and chamomile oils to the water. The procedure will help you relax and dull the feeling of hunger.

Finally, to reduce stress hormone levels, try to be less nervous. Katya Gordon’s slimming system is based on this. The TV presenter advises to avoid negativity at all costs. Read more about her “Zero Negativity” technique in this article.

Types of protein diet

There are several types of protein diets, you can choose any option based on personal preferences.

Types and brief description:

1. Atkins diet. A low-carb diet can be followed for 4-5 weeks. You need to exclude foods high in carbohydrates from your diet - cereals, pasta, fruits, berries. The list of prohibited products includes all fermented milk products, except cottage cheese, sweets, and junk food. You cannot eat corn, potatoes, carrots. A nice bonus is that you can drink dry and semi-dry wine in small quantities.
2. Maggi diet. The basis of the diet is eggs and citrus fruits. Prohibited foods are fatty meat, dried fruits, potatoes and bananas, cereals and pasta, alcohol, and any oils. Bonus - the diet is long-term, but gentle, the body learns to be satisfied with small portions.
3. Japanese. Designed for 13 days. The list of allowed foods is similar to the classic diet. But all food can be consumed only in boiled form, salt should be completely excluded. The daily calorie content does not exceed 1000 kcal, so a person feels a constant feeling of hunger.
4. Dukan. It is considered the most gentle, you can stick to it all your life. The basis of the diet at the first stage is protein food. Advantages - there are no restrictions on portion sizes and meal times. The disadvantage is that you need to constantly calculate the number of calories using a special calculator.

All protein diets have certain restrictions and contraindications.

Protein diet - what is it?

With a protein diet, fat reserves are actively burned. The main source of energy for humans is carbohydrates, and with such a diet there are practically none of them in the diet. The body begins to look for alternative sources of energy.

Protein diet for 10 days - rules:

1. The number of meals per day is 5–6, you need to eat at regular intervals.
2. The last meal is 4 hours before bedtime.
3. Last meal no later than 19:00. If you feel very hungry, you can drink 200 ml of low-fat kefir an hour before bed.
4. The daily calorie intake is at least 1200 kcal.
5. Serving size: 200–300 g.
6. Be sure to follow the drinking regime - drink at least 1.5 liters of purified still water per day. Teas, juices, soups are not included in this volume.
7. Drink water in the morning on an empty stomach, 20 minutes before each meal. After eating, you can drink water only 2 hours later.
8. To avoid muscle loss, you need to increase the intensity of your exercise. But you should refrain from cardio and strength exercises.

The basis of the protein diet for 10 days is animal proteins, they make up 60% of the total diet. Additionally, you are allowed to eat non-starchy vegetables as a source of fiber and vitamins.

Ten-day diet “Two” - become slimmer by 9 kg

The ten-day “Two” diet is as effective as it is fun. If you stick to it for 10 days, you can actually lose about 9 kg. Every day you should drink at least 2 liters of water, and on the seventh day (Sunday) you should not drink anything else besides it.

So, on Monday we eat only 2 apples, on Tuesday - the same number of oranges, Wednesday will delight you with rice, however, the portion will be only 200 g, not a gram more cheese should be on your plate on Thursday and cottage cheese on Friday. On Saturday you will have to support the body’s strength with 2 bananas, and on Monday you will have to refresh yourself with 200 yogurts. On Tuesday, plan to meet your stomach with cucumbers (2 pcs.), Spend Wednesday in the company of 2 liters of kefir.

Banana Saturday

Permitted and prohibited products

During a protein diet for weight loss, you can prepare dishes from any lean meat, sea fish and seafood, eggs, mushrooms, you can eat fermented milk products of medium fat content, and hard cheeses. For side dishes and soups, use zucchini, peppers, cucumbers, tomatoes, and any varieties of cabbage.

Prohibited products:

• sugar in any form, baked goods, muffins;
• butter and vegetable oil;
• fatty meats;
• sausages;
• porridge, pasta;
• bananas, grapes, potatoes, legumes;
• semi-finished products, canned food, fatty store-bought sauces;
• alcoholic, carbonated, energy drinks.

It is better to completely avoid black coffee and strong tea, and reduce the amount of salt to a minimum. You can drink rosehip decoction, herbal teas, and natural juices.

In some versions of the protein diet, it is allowed to consume no more than 7 tbsp. l. porridge in the morning. It can be oatmeal in water, brown rice, buckwheat, cooked until half cooked.

Separate food

Many people have heard that separate meals help you lose weight and get healthier. The essence of this technique is that protein foods should be eaten separately from carbohydrate foods. The disadvantage of this diet is that you will have to give up most of your usual dishes - dumplings, borscht with meat and potatoes, etc.

The shortest diet, which uses separate meals, lasts 10 days. But you can keep this diet for 15, 20 or even 90 days. Some people switch to separate meals, continuing to eat according to the principles of this diet throughout their lives.

A short version of the separate nutrition diet is a series of mono diets, with each cycle lasting three days, the seventh day being a fasting day.

The ten-day “Separate Nutrition” diet begins with the consumption of vegetables and fruits; these foods should be eaten for the first three days. From the fourth to the sixth day we eat protein foods (meat, fish). The seventh day of the diet Separate meals is fasting, all day we eat low-fat cottage cheese without additives. In the last three days of the diet, we eat porridge from any cereal with water.

It's pea time