10 day diet in 2 versions. What foods should be avoided

11.10.2020

If you really need to lose weight, and there is almost no time, this highly effective low-carb diet with the short name "10x10" will do. Its essence lies in the complete rejection of carbohydrates for a ten-day period. The basis of the diet is proteins, vegetables and foods rich in fiber, non-carbonated soft drinks without sugar.

To lose weight without harm to health, you should not be limited to meat or vegetable dishes alone - they must be combined, remembering to drink enough liquid to ease the work of the intestines. It is recommended to eat food on a 10x10 diet 5 times a day, in small portions - put no more than 250 grams on a plate.

For 10 days on this diet, up to 10 kg of excess weight is lost. This is the maximum result. A person simultaneously gets rid of edema, heaviness and bad mood. The minimum weight loss is at least 3-4 kg. It is difficult to say more precisely - the result will be individual depending on the initial weight, state of health, age, level of physical fitness and type of activity.

Benefits and basic rules of the diet

Protein food, which is present in sufficient quantities in the diet, provides a long-term feeling of satiety. The menu is complemented by fiber - the use of fresh vegetables, bran and seeds promotes bowel function. The abundance of protein every day allows you to save muscle tissue during weight loss: with this approach, fat will be consumed. The only drawback is that from a habit in the first 2-3 days of the diet, you can feel weakness and a decrease in mental and physical activity - the body will “ask” for carbohydrates.

The basis of the diet will be products from the list below. You need to eat every 3-4 hours, avoiding long breaks. In total, you need to provide yourself with 5 meals. The last - no later than 3 hours before bedtime. It is advisable to plan a meal plan in advance. It is also recommended to take care of the availability of the necessary products at home in advance, to find and select suitable recipes for dishes.

Many options for protein breakfasts, dinners and lunches are collected in the "Recipes" section

Frequent meals will allow you not to starve, not overeat and not stretch the stomach. This is very important on any diet - it helps not to break loose and “sit out” the due date without much difficulty.

The basis of the diet is:

Protein foods: lean meat, poultry (no skin), rabbit, fish, and seafood. Meat products are allowed, for example, basturma or jelly (strictly with a natural composition and a minimum amount of salt, home-made is best).
Vegetables (mostly green): various types of cabbage, tomatoes, cucumbers, zucchini, squash, eggplant, bell pepper, radish, garlic, onion, radish, lettuce, arugula, sorrel, spinach, herbs.
Mushrooms, germinated seeds, bran.
Sour fruits and berries (lemon, lime, cranberry, mountain ash).
Olive oil, linseed oil, milk thistle oil.
Sour-milk products of low fat content are strictly without sugar and additives: kefir, natural yogurt, cottage cheese.
Any non-carbonated soft drinks without sugar (cooling and warming): tea, cocoa, coffee, fruit drinks and compotes.

The amount of salt is minimal. Everything that can be eaten fresh should be consumed without additives. Cooking methods: boiling in boiling water or steaming, baking, stewing in own juice. Grilling meat and vegetables is prohibited.

Prohibited foods list

On a diet strictly prohibited:

Fatty meats
Semi-finished products, fast food
Bread, flour, muffin
Any confectionery
Pure sugar and sweeteners
Milk
Cereals and cereals
Any starchy vegetables: beets, potatoes and others
Sweet berries and fruits: grapes, apples, raspberries, blackberries
Industrial sauces: ketchup, mustard, 1000 islands and others
Alcohol, kvass, sweet carbonated drinks.

Diet 10 to 10: menu for 3 days

The menu is indicative. Days and meals can be swapped, repeated or replaced with similar ones.

Day 1

Breakfast: scrambled eggs with tomatoes and onions, vegetable salad, coffee
First snack: portion of berries, natural yogurt
Lunch: skinless boiled chicken or turkey, steamed cauliflower or broccoli, homemade natural yogurt sauce with aromatic herbs and garlic
Second snack: a glass of kefir
Dinner: a portion of steamed fish, cucumber, tomato.

Day 2

Breakfast: 2 boiled eggs, homemade lean pork, leaf lettuce
First snack: vegetable salad, crumbly cottage cheese
Lunch: beef steak with fresh vegetables
Second snack: squash fritters, tea
Dinner: chicken breast casserole with assorted vegetables.

Day 3

Breakfast: 2 soft-boiled eggs, a piece of boiled meat, tea or coffee
First snack: natural yogurt with berries
Lunch: salad with shrimp and vegetables, chamomile tea
Second snack: cottage cheese
Dinner: steamed fish cakes, fresh cabbage salad with carrots.

Getting out of the diet

So that the weight does not return, after the end of the diet, a balanced diet is recommended. The menu allows you to return carbohydrates, but in moderation. For example, 2 slices of whole grain bread a day, a serving of boiled potatoes or buckwheat for lunch. Dinner is still worth leaving protein (with vegetables).

Most of the reviews about the 10x10 diet are positive. The weight comes off quickly and painlessly. In rare cases, there is increased / rapid fatigue, constipation, the appearance of bad breath and body odor. With a sharp deterioration in well-being, you should return to your usual diet.

The diet is calculated for 10 days. With good tolerance and excellent performance indicators, it is allowed to extend the diet up to 14–20 days.

The diet is prohibited for pregnant and lactating women, children, adolescents and the elderly, as well as in the presence of diseases of the kidneys, liver, intestines. With caution - in other diseases (chronic and acute).

Is it possible to become slim in 10 days? Easily!

I have shared this way to lose weight all my life with everyone from whom I have ever heard a complaint about extra pounds. And on the Internet in various forums, and posted on my blogs. He always caused a revival, many immediately began to polish the figure, and I have never heard negative reviews. Those who honestly followed all the recommendations really reduced weight.

There was criticism, there were different opinions, among them the incredulous "Nonsense!"

But among the commentators there were also doctors who admitted that this “non-diet” was one continuous benefit - you won’t lose much weight, so at least you’ll improve your health.

And most importantly - you can eat as much as you want, it is not necessary to play sports (and I am a lazy person). Well, that is, there is no need to starve, as on some diets.

This “non-diet” can be repeated when you suddenly relaxed and “overeat” again on vacation, for example. Three times in my life for several years (after giving birth and after prolonged hearty holidays) I lost weight from 8 to 12 kg, hitting my friends, husband and colleagues with a sudden change for the better.

We moved to Belarus when I was only nine years old. My great-grandmother was a “knowing” person: she was engaged in herbs and had some clairvoyant abilities. She lived to the age of one hundred and twelve. Yes, by the way, she died, one might say, by mistake - she fell off the porch and broke her femoral neck. Well, it did not grow together, so to speak ...

So, the first plant that she found somewhere in the forest, brought and planted in the garden, was a wild rose. Observing our family tradition, established by my Praskovya Matveyevna, I still always keep a decanter with a light rosehip broth on the kitchen table. Both we and children drink daily sip after sip of this miracle drink instead of water. Whether because, whether not, but in our family nobody ever gets sick (pah! pah! pah!). Polyclinics get to know us only when they need a certificate to go to the pool or to school.

And then it happened to me somehow, about twenty years ago, during a business trip to Germany, to overhear a discussion on local TV about a healthy lifestyle, in particular, about weight loss. Grandfather, a healer, sprehal in his native German about rose hips and “non-diet”. I, at that time very stout after the second birth, listened to everything carefully and wrote it down. Then I heard from Larisa Dolina in some program that she, in the same way, similar, at least, drove her tens of kg.

So, let's talk about the main thing:

Limit yourself as much as possible in sugar and salt at least for these days.

You can drink coffee, tea, water. Drink coffee and tea without sugar, it is better to add honey. Definitely - a decoction of wild rose. Do not buy overdried colorless fruits in pharmacies. For your own sake, run to the market, buy beautiful red fruits and brew 10-15 berries in a 1.5-liter thermos. Crushing, grinding is not necessary. Do not make the decoction strong, rosehip is a diuretic. You can drink both hot and cooled broth. It's sweet, there's no sugar in it.

Eat as much as you like. In the evening, of course, it would be better not to eat. But the German grandfather did not say anything about this. I ate.

Do not violate the main principle: if you have chicken or cottage cheese on your menu today, please do not eat even one small apple, ice cream or seeds. Do not frighten the stomach, do not irritate it.

Alcoholic beverages, except for a glass of dry or semi-dry red wine, are excluded.

All 10 days you need to exclude bread and cereals from the diet.

The number of kilograms that “escaped” from you, of course, depends on the needs of the body. If you are already slender and, having dropped a dozen kg, risk taking off even without a balloon, of course, do not make claims like “But it only took me 3 kg”! Well, of course, the fuller you are, the more superfluous you are, the more weight you will say goodbye to.

Weight is not gained after the end of the "non-diet" at all. But, of course, I hope (like that German healer - the author of this weight loss recipe) that you yourself will want to adhere to such a diet in the future.

So nutrition:

Day 1. Hard boiled eggs.

Day 2. Boiled chicken.

Day 3. Cottage cheese.

Day 4. Fish boiled or cooked in the oven.

Day 5. Fruits (except banana and grapes), you can separately and in the form of salads.

Day 6. Vegetables (I always make a vinaigrette, lightly season with vegetable oil).

Day 7. Boiled beef, veal or lamb. Can be cooked in a double boiler with spices.

Day 8. Cheese.

After the 8th day, you usually don’t feel like eating at all.

Day 9. Only kefir.

Day 10. Only rosehip broth.

Days can be swapped (or, in general, come up with your own product), you can only drink the indicated drinks.

I also cheated like this: I cooked soup for the whole family on meat, chicken, fish, with spices and salt, and then I took out “my own”, leaving the family only delicious broth.

If suddenly you were invited to visit, or a company is going to your barbecue, on this day make yourself, for example, boiled meat or poultry, drink red wine - no one will notice that you are on a diet.

I wish you all good luck and health!

You can get rid of 10 kg of excess weight in 10 days at home with the help of Japanese, buckwheat, kefir, protein diets. Each of them involves the observance of certain principles of nutrition and the presence of contraindications. You can not adhere to such diets during pregnancy and lactation, problems with the cardiovascular system, kidneys, liver, children and adolescents under 16 years old, the elderly, with hypertension, problems with the gastrointestinal tract.

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Kefir diet

The essence of the diet:

1. The main component of the menu is 1% kefir, a losing weight person should use it every day.
2. The exit from the diet is accompanied by a gradual inclusion in the daily diet of foods familiar to a person.
3. Fasting days must be present.

Advantages and disadvantages, contraindications

Advantages:

1. Kefir helps rid the body of toxins and toxins, improves metabolism.
2. During the diet, you can quickly get rid of excess weight. For 10 days it takes up to 10 kg of weight.

The diet has one drawback: if you regularly overeat, you can get an upset stomach.

Contraindicated diet:

with ulcers, esophagitis, gastritis with high acidity;
in adolescence;
pregnant women and lactating women.

Approved Products

Eating during the kefir diet is allowed foods such as:

potato;
cottage cheese (low-fat);
1% kefir;
chicken fillet;
non-acid fruits;
water;
homemade yoghurts.

Menu for 10 days

Every day, except for the 6th day, 1% kefir should be present in the diet of a losing weight person and it should be consumed in 1.5 liters. Sample menu for the week:

Buckwheat diet

During such a diet, it is necessary to consume steamed buckwheat. It contains a large number of various nutrients, which not only allow you not to experience hunger, but also help to get rid of extra pounds.

Buckwheat is rich in vitamins A, PP, B, E, calcium, phosphorus, manganese, zinc, potassium, iodine, as well as healthy fibers for the intestines.

Fundamental rules

To lose weight at home you need:

drink 2 liters of water daily;
drink 3 cups of unsweetened green tea throughout the day;
refuse to use bakery products, sweets, pickles;
sleep at least 8 hours a day;
daily for 2 hours to devote to sports.

Advantages and disadvantages of the diet, contraindications

Diet Benefits:

1. There is no dizziness, headaches, fatigue, weakness, lethargy, which are inherent in other diets.
2. Buckwheat has a high calorie content, so there is no feeling of hunger, and every day a losing weight person feels better.
3. High efficiency. On average, in 10 days you can lose 10 kg of excess weight.

Disadvantages:

1. This diet is rigid, which consists in limiting the consumption of many foods.
2. Does not apply to fast. It takes months to get good results.

The diet is contraindicated in the following cases:

if a person has a viral or bacterial infection;
with weak immunity;
with heavy menstruation;
if a person who is losing weight has diabetes;
during pregnancy, lactation.

Allowed and prohibited products

Diet food list:

Menu for 10 days

Express diet plan for 10 days:

days	Time of eating	Products/dishes
1	Breakfast	Buckwheat - 150 g; fermented baked milk - 330 ml
	Snack	Buckwheat porridge - 220 g; cod - 170 g; cucumber and tomato salad - 130 g
	Dinner	Kefir - 300 ml
	Dinner	Buckwheat - 180 g; fermented baked milk - 320 ml
2	Breakfast	Buckwheat porridge - 160 g; mint tea - 350 ml
	Snack	Chicken fillet with buckwheat, pepper and tomatoes - 170 g
	Dinner	Ryazhenka with buckwheat - 210 g
	Dinner	Chicken fillet with buckwheat - 190 g
3	Breakfast	Natural homemade yoghurt - 420 ml
	Snack	Vegetable ragout with buckwheat - 220 g; hard cheese - 2 pieces
	Dinner	340 ml ryazhenka
	Dinner	Buckwheat porridge - 350 g; fruit tea - 350 ml
4	Breakfast	Egg - 1 pc.; buckwheat - 130 g
	Snack	Buckwheat - 130 g; cottage cheese - 140 g; salad with vegetables - 150 g
	Dinner	Milkshake - 400 ml
	Dinner	Buckwheat porridge - 100 g; kefir - 250 ml
5	Breakfast	Buckwheat porridge - 130 g
	Snack	Chicken breast with buckwheat - 280 g
	Dinner	Kefir - 150 ml
	Dinner	Ryazhenka - a glass; buckwheat porridge - 170 g
6	Breakfast	Cottage cheese granular - 130 g; fermented baked milk - 140 ml
	Snack	Vegetable salad - 240 g; fish fillet with buckwheat - 230 g
	Dinner	Orange - 1 pc.
	Dinner	Buckwheat porridge - 240 g; fermented baked milk - 320 ml
7	Breakfast	Homemade yogurt - 350; buckwheat - 250 g
	Snack	Chicken (fillet) - 260 g; legumes - 140 g
	Dinner	Kefir - 360 ml
	Dinner	Buckwheat porridge - 240 g
8	Breakfast	Vegetable cream soup - 300 ml, herbal decoction - 360 ml
	Snack	Dried fruits - 140 g
	Dinner	Buckwheat with beef - 240 g
	Dinner	Kefir - 300 g
9	Breakfast	Roast with vegetables - 320 g, green tea - cup
	Snack	Berries - 200 g
	Dinner	Soup with tomatoes, peppers, cheese, onions - 320 ml
	Dinner	Buckwheat with kefir - 270 g
10	Breakfast	Buckwheat with vegetables - 240 g
	Snack	Grapes - tassel
	Dinner	Cream soup with chicken breast and tomatoes - 340 ml
	Dinner	Ryazhenka - glass

Recipes

Popular recipes for cooking dishes with a buckwheat diet are buckwheat porridge with mushrooms, merchant buckwheat, buckwheat with herbs.

Buckwheat porridge with mushrooms

Ingredients are presented:

water - 4 glasses;
buckwheat - 2 cups;
onion - 3 pcs.;
eggs - 3 pcs.;
dry porcini mushrooms - 4 pcs.;
vegetable oil - 7 tbsp. l.

Cooking:

1. It is necessary to sort out the cereal, then sift, rinse and fill with water.
2. Grind the mushrooms to a state of powder, add them to the porridge.
3. Put the grits to boil, the fire must be strong.
4. When the porridge boils, reduce the fire and leave it to cook for another 15 minutes until it thickens. After that, the fire should be reduced to a minimum and cook the porridge for 5 minutes until the water evaporates.
5. Buckwheat must be removed from the fire, wrapped in a blanket and put on the table so that it reaches.
6. Melt butter in a frying pan, add onion, salt.
7. Boiled eggs should be finely chopped, mixed with fried onions and added to buckwheat, mix.

Buckwheat with meat and tomatoes a la merchant

Ingredients are presented:

onion - 1 pc.;
minced meat - 350 g;
garlic - 1.5 cloves;
carrots - 150 g;
vegetable oil - 3 tbsp. l.;
buckwheat - 170 g;
tomato paste - 3 tbsp. l.

Cooking steps:

1. Buckwheat must be washed well and dried in a frying pan with oil.
2. Cut the onion into small cubes, grate the carrots and add the minced meat, fry the ingredients until golden brown.
3. Add tomato paste and mix the contents of the pan.
4. Buckwheat porridge must be placed with vegetables and meat, add hot water so that the dish is covered with water for several centimeters, salt.
5. Cover the pan with a lid and simmer over low heat. In the prepared buckwheat porridge, put garlic, bay leaf, season with black pepper.

Buckwheat with greens

Ingredients are presented:

buckwheat porridge - 1 cup;
parsley finely chopped;
cilantro;
celery
lemon - half 1 pc.;
olive oil - 3 tbsp. l.;
soy sauce - to taste.

Recipe:

1. Wash buckwheat and pour two glasses of hot water, salt, cover, wrap a container with porridge in a towel.
2. Steam the required amount of buckwheat in soy sauce, olive oil. You should also add finely chopped greens to the porridge, mix the ingredients.
3. Serve porridge with sweet bell peppers, carrots, radishes, pumpkins.

Japanese diet

The Japanese technique is a rigid system that involves the restriction of carbohydrates and fats. The diet menu consists of vegetables and foods containing proteins.

Meals can be reduced, despite the fact that there are only 3 of them. With the Japanese diet, salt should be completely excluded from the diet.

Fundamental rules

Diet rules:

1. At least a liter of clean water should be consumed per day (ideally 2 liters). Lemon juice can be added to water.
2. Vitamin complexes should be taken, since the foods consumed during the diet period cannot provide a full supply of micro- and macroelements.
3. Physical activity should be kept to a minimum. It is worth giving up hard training, but it is recommended to move a lot to speed up the process of losing weight. Half an hour a day should be devoted to dancing, cycling or brisk walking.
4. All products are allowed to be boiled, steamed, fried without the use of oil and sauces. For cooking meat and fish, you need to use a grill.
5. You can eat vegetable salads in unlimited quantities, however, it is not recommended to salt, pepper and add various dressings in oil.
6. A single serving of meat, fish or poultry should not exceed 250 g.

Pros and cons, contraindications

The advantages of the system are as follows:

1. The diet does not involve counting calories, determining the compatibility of products.
2. During the diet period (14 days) you can get rid of 15 kg of excess weight without a return, in 10 days - lose 10 kg.
3. All dishes are simple and inexpensive - they are easy to prepare and do not take a lot of time.
4. The diet menu consists of several food groups.
5. By the end of the diet, the desire to eat fried, salty, smoked, fatty foods disappears.

Minuses:

1. Small portions, especially for breakfast.
2. Very low calorie content of meals (no more than 500-700 kcal per day).
3. There are a large number of contraindications.
4. A losing weight person may experience frequent fatigue, nervous breakdowns, dizziness.

Contraindicated diet:

people with hypertension;
with nervous diseases;
with problems with the liver, kidneys, heart;
during pregnancy and lactation;
children under 16;
with intolerance to tomatoes, fish, eggs, coffee.

Useful and harmful products

The list of useful and harmful foods during the diet:

Menu for 14 days

Menu for two weeks:

days	Meal Reception	Products
1	Breakfast	Black coffee without added sugar - 310 ml
	Dinner	Eggs - 2 pcs; cabbage boiled with vegetable oil - 170 g
	Dinner	Fried halibut - 200 g
2	Breakfast	Rye flour bread - 1 piece; unsweetened coffee - 320 ml
	Dinner	Boiled salmon - 250 g; cabbage and vegetable oil - 180 g
	Dinner	Boiled beef - 210 g
3	Breakfast	Rye bread - 2 pieces; biscuit cookies - 120 g
	Dinner	Eggplant or zucchini fried in vegetable oil - 200 g
	Dinner	Boiled unsalted beef meat - 250 g; raw cabbage - 100 g
4	Breakfast	Fresh carrots - 1 pc.
	Dinner	Tuna - 260 g; tomato juice - a glass
	Dinner	Any fruit - 200 g
5	Breakfast	Grated carrots with butter - 190 g
	Dinner	Boiled carp - 170 g; tomato juice - 300 ml
	Dinner	two oranges
6	Breakfast	Coffee without added sugar - a cup
	Dinner	Unsalted boiled chicken - 500 g
	Dinner	Carrot - 1 pc.
7	Breakfast	Green tea - 450 ml
	Dinner	Beef boiled meat - 220 g
	Dinner	Fruit - 150 g; grilled fish - 170 g; carrot-apple salad - 140 g; kefir - 420 ml
8	Breakfast	Coffee - 340 ml
	Dinner	Boiled chicken - 400 g; salad with cabbage, carrots, vegetable oil - 210 g
	Dinner	Carrots with butter - 140 g; boiled eggs - 3 pcs.
9	Breakfast	Lemon juice - 220 ml; grated fresh carrot - 1 pc.
	Dinner	Fried carp - 230 g
	Dinner	Fruit cut - 170 g
10	Breakfast	Black coffee - 350 ml
	Dinner	Hard cheese - 60 g; carrot - 3 pcs.
	Dinner	Apple and pear salad - 250 g
11	Breakfast	Bread made from rye flour - 1 pc.; coffee - 250 ml
	Dinner	Fried eggplants in oil - 230 g
	Dinner	Beef meat - 180 g
12	Breakfast	Fruit tea - 400 ml
	Dinner	Fried cabbage with fish - 270 g
	Dinner	Kefir - a glass; beef - 220 g
13	Breakfast	Green tea - 450 ml
	Dinner	Eggs - 2 pcs.; grated beets - 190 g
	Dinner	Boiled fish - 210 g
14	Breakfast	Coffee - 300 ml
	Dinner	Fried pike perch - 200 g; cabbage with olive oil - 230 g
	Dinner	Beef with bell peppers and tomatoes - 260 g; ryazhenka - glass

Recipes

Today, dishes such as butter-free beef goulash and fried eggplant are popular in the Japanese diet.

Beef goulash without butter

Ingredients are presented:

beef - 700 g;
flour - 2 tbsp. l.;
onions - 2 pcs.;
carrots - 1 pc.;
pepper - 2 g;
bay leaf - 1 pc.;
water - 2 tbsp.

Cooking method:

1. Beef must be cut into pieces, placed in a non-stick frying pan. Fry the meat for 25 minutes.
2. Add water to the beef meat and simmer for 40 minutes until tender.
3. Cut the onion into half rings, grate the carrots. Simmer for 25 minutes.
4. Pepper the dish, mix, add flour.
5. Stew meat with vegetables for 15 minutes until thickened.

fried eggplant

Components:

eggplant - 500 g;
onion turnip - 60 g;
vegetable oil - 50 g.

Recipe:

1. Eggplant must be washed, cut into small cubes or circles.
2. To leave the bitterness, vegetables need to be left for a while. Then rinse and put on a sieve. Then take out the eggplant and pat dry.
3. Chop the onion and stew using vegetable oil. Mix with chopped eggplant and fry until translucent.

Dukan protein diet

The diet is based on 4 phases. Each of them triggers certain processes in the human body that contribute to weight loss.

The diet menu is compiled for an average of three weeks.

"Attack"

This phase is the most difficult and effective. At the first stage, it is necessary to completely replace food with carbohydrates with protein. Thanks to this, the process of fat burning starts in the human body. During the "Attack" phase, it is possible to lose up to 10 kg of excess weight.

To determine the duration of the phase, you must first decide how many kilograms you need to lose. The higher the number, the longer the stage. There are 72 protein foods that can be consumed during the Attack phase.

"Cruise" (alternating)

It is the longest phase, for this reason, many losing weight often break off the diet. The stage consists in alternating protein days with protein-vegetable days. The average duration of the "cruise" is 5 months.

For convenience, the alternation scheme can be changed to 2/2, 3/3.

"Consolidation" (consolidation)

At the stage of "Fixation" there is a smooth return to the usual diet. For this phase, you need to calculate the correct duration. It takes 10 days to fix 1 kg.

"Stabilization"

At the stage of "Stabilization" the following rules must be observed:

1. Drink no more than two liters of water per day.
2. Often be in the fresh air.
3. Take a few minutes to exercise every day.
4. Do fasting days.
5. Every day you should consume three tablespoons of bran (oatmeal).

Table of allowed products

Phase "Attack":

"Cruise" (alternating):

Phase "Consolidation" (consolidation). I part:

Phase "Stabilization":

How to calculate weight?

Of great importance during the protein diet should be given to bran. They must be consumed daily in accordance with the indicated dosages:

"Attack" - 2 tbsp. l.;
"Alternating" - 1.5 tbsp. l.;
"Fixation" - 2.5 tbsp. l.;
"Consolidation" - 2 tbsp.

To determine the duration of the stages, you need to calculate the weight of a losing weight person:

Day	Breakfast	Dinner	afternoon tea	Dinner
1	Curd mass - 230 g, green tea with honey - 250 ml	Carp - 250 g, low-fat yogurt - 300 ml	Oat bran - 2 tbsp. l.	Turkey boiled - 230 g
2	Bran - 1.5 tbsp. l., herbal tea - cup	Beef cutlets - 3 pcs.	Unsweetened tea (black) - 300 ml	Baked cod - 200 g
3	Omelet with low-fat milk from 2 eggs, salmon - 100 g	Beef - 170 g	Oatmeal bread - 2 pieces, fermented baked milk - 400 ml	Pollack fish cutlets - 3 pcs.
4	Bran - 1.5 tbsp. l., low-fat cheese - 80 g, tea (black) - 350 ml	Chicken - 200 g	Crab sticks - 5 pcs.	Fat-free kefir - a glass, liver (steamed) - 210 g
5	Egg - 1 pc., bran - 1 tbsp. l., herbal infusion - 400 ml	Turkey steak - 240 g	Curd - 220 g	Salmon soup - 230 ml
6	Oat bran - 2 tbsp. l., a cup of weak coffee without sugar - 300 ml	Baked mackerel - 1 piece, oatmeal pancakes - 3 pcs.	Water with lemon - 300 ml	Steamed turkey meat - 300 g
7	Grainy cottage cheese - 230 g	Lean beef meat - 250 g	Mussels - 120 g	Meatballs - 200 g
8	Ryazhenka - 400 ml, bran - 1.5 tbsp. l.	Beef cutlets - 3 pcs.	Curd - 260 g, tea - 300 ml	Kefir - 450 ml, bread - 1 pc.
9	2 egg scrambled eggs, fruit unsweetened tea - 350 ml	Kefir - 400 ml	Shrimps - 150 g	Any baked fish - no more than 200 g
10	Cottage cheese with unsweetened fruits - 200 g	Cream soup with meatballs - 260 g	Egg - 2 pcs.	Oat bran - 2 tbsp. l.

Cruise phase menu:

Day	meal	Dishes, products
1	Breakfast	A small amount of ham, unsweetened green tea - 340 ml
	Dinner	Fish with mustard marinade - 220 g, herbal decoction - 350 ml
	afternoon tea	Kefir - 360 ml
	Dinner	Cheesecakes - 3 pcs.
2	Breakfast	Carrot and cabbage salad - 170 g, greens
	Dinner	Vegetable roast with chicken breast - 260 g
	afternoon tea	Sweet bun without fillers
	Dinner	Vegetable soup - 300 ml, kefir - a glass
3	Breakfast	Bran - 3 tbsp. l., unsweetened homemade yogurt - 220 g
	Dinner	Fish cutlets with herbs - 2 pcs.
	afternoon tea	Bran - 3 tbsp. l.
	Dinner	Salad with tuna, two eggs, onion, lemon juice and yogurt - 320 ml
4	Breakfast	Curd - 270 g
	Dinner	Braised cabbage - 240 g
	afternoon tea	Salad with yogurt, lettuce - 210 g
	Dinner	Mackerel baked in the oven with vegetables - 330 g
5	Breakfast	Bran mixed with unsweetened yogurt - 150 g
	Dinner	Oven-baked salmon with thyme and lemon - 250 g
	afternoon tea	Green tea with honey - 350 ml
	Dinner	Steamed chicken breast with lemon - 350 g
6	Breakfast	Pepper, cucumber and tomato salad - 220 g
	Dinner	Soup puree - 180 g
	afternoon tea	Airan - 300 ml
	Dinner	Salad "Brush" - 340 g
7	Breakfast	Cottage cheese casserole - 220 g
	Dinner	Chicken cutlets (chopped) - 3 pcs.
	afternoon tea	Homemade yogurt - 400 ml
	Dinner	Dietary chum salmon fillet stewed in milk - 170 g

Menu of the "Fixing" phase:

Day	Breakfast	Dinner	afternoon tea	Dinner
1	Cottage cheese casserole - 150 g	Ear - 200 ml, herbal tea - 370 ml	Banana - 1 pc.	Potatoes with meat - 230 g
2	Fat-free cottage cheese pancakes - 3 pieces, tea with lemon - 320 ml	Meat hodgepodge - 300 g, rosehip infusion - 300 ml	Berries - 260 g	Carrot-radish salad - 230 g
3	Curd-berry casserole - 230 g	Seafood salad - 250 g	Figs - 170 g	Meat in kefir - 120 g
4	Bran bread - 5 pieces, herbal tea - 400 ml	Chicken broth - 180 ml	Cottage cheese casserole - 130 g	Seafood (boiled) - 150 g
5	Fried eggs, homemade yogurt - 350 ml	Meatballs - 3 pieces, vegetable salad - 190 g	Berries - 160 g	Baked tuna with vegetables - 270 g
6	Bran crispbread - 3 pcs.	Low-fat cottage cheese - 160 g, meat hodgepodge - 150 ml	Nuts - 280 g	Meat - 190 g, beetroot-garlic salad - 140 g
7	Lightly salted salmon - 150 g; coffee - 300 ml, oatmeal bread - 1 pc.	Vegetable salad - 180 g, baked turkey cutlets - 3 pcs.	Berries and fruits - 180 g	Boiled vegetables - 130 g, fish - 180 g

Recipes

In the diet of Pierre Dukan's protein diet, dishes such as seafood salad and cottage cheese casserole are often found.

Seafood salad

Ingredients are presented:

squid - 5 pcs.;
eggs - 3 sh.;
crab sticks - 9 pcs.;
peeled shrimp - 130 g;
red caviar - 30 g;
fat-free yogurt - 150 g;
mustard - 2 tsp

Cooking scheme:

1. Eggs and squid must be boiled and allowed to cool.
2. Make dressing from yogurt and mustard.
3. Cut all the ingredients into strips, mix together and season with the prepared sauce.

Cottage cheese casserole

Ingredients:

low-fat cottage cheese - 350 g;
egg - 3 pcs.;
1% bifidokefir - 150 g;
oat bran - 4 tbsp. l.;
sugar substitutes - 4 pcs.;
vanilla.

Cooking:

1. Sweetener tablets should be diluted in 1.5 tsp. water. Next, mix all the ingredients with a mixer.
2. The resulting mixture should be laid out on parchment paper, distributed in a baking dish.
3. Leave the casserole in the oven preheated to 200 degrees Celsius for 60 minutes.

And some secrets...

The story of one of our readers, Inga Eremina:

My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

The dream of any girl is to look perfect: young and feminine, slim and beautiful. And at the same time eat deliciously, without limiting yourself in any products. When we see slender girls, we sigh sadly and think: “how great it is to have a perfect figure and at the same time a good appetite.” But often, girls with a perfect appearance put a lot of effort into achieving the figure of their dreams. And this path is not easy: it is full of restrictions and prohibitions. The first step to beauty is diet. A properly selected individual menu will help get rid of excess calories, cleanse the body, restore lightness and comfort to the body, improve well-being and mood.

Diet is a perfect way of life and thinking. By accustoming the body to the right food, we cleanse ourselves not only of extra pounds, but also get rid of obsessive thoughts about food.

To feel comfortable and calm during weight loss, you need to make a menu so that it turns out to be balanced and nutritious.

A 10-day diet involves a change in protein and carbohydrate days. During this period, you can lose 5-7 kg, but if you follow all the rules and do not forget about physical activity.

Nutrition rules

Do not restrict fluid intake. Drink water at least 1-2 liters per day. In addition, quench your thirst with green tea or herbal tea (for example, linden, chamomile, mint).
Eat at certain hours, do not allow starvation. Dine no later than 6-7 hours.
Refrain from salt or add it in a minimal amount.
It is undesirable to consume high-calorie fruits (grapes and bananas).
Dairy products to choose only fat-free.
Eat meat and fish products boiled or stewed.
Completely abandon flour and sweet foods, carbonated drinks.
Lead a sporty lifestyle, exercise, walk a lot.
Rest at least 8 hours, as a healthy and long sleep is the key to peace and comfort when losing weight.
Some of the presented 10-day diets are quite strict and involve fasting days completely without food, so you should definitely consult a doctor and clarify if there are any health contraindications.

10 Day Diets: A Variety of Flavors and Combinations

These products make up the daily diet. Food must be divided into several portions and consumed at certain hours.

1 day- oatmeal on the water, fruits - 500 g (kiwi - 1 pc., Apricots - 2 pcs., Pears - 2 pcs.), Orange juice - 1-2 tbsp.

2 day- low-calorie cottage cheese - 500 g, fruits - about 500 g (apples - 2-3 pieces, apricots - 3 pieces, kiwi - 1 piece)

3 day- fish - 500 g, fresh vegetables (tomatoes, cucumbers, lettuce) and greens (basil, parsley).

Day 4- rice (brown) - 500 g, vegetable juice - 1-1.5 l (tomato, celery or carrot).

Day 5- buckwheat on the water, 1-2 tbsp. kefir, herbal tea (mint, green, linden).

Day 6- veal or chicken - 300 g (boiled or stewed), fresh vegetables (for example, salad with cabbage, carrots and green apple) and greens (rosemary, cilantro).

Day 7- green, herbal tea (about 7 tablespoons per day). Add a little honey to the tea, if desired.

Day 8- 1.5 liters of yogurt or kefir.

Day 9- mineral water (add a few berry juice for taste).

Day 10- oatmeal on the water, fruits - 300 g (apples - 2 pieces, kiwi - 1 piece, melon - 3 pieces).

Reviews of girls say that this diet is very effective, but very difficult. Not everyone will be able to cope with the temptation and eat nothing for 3 days. This is a real test of willpower and spirit. But the result is worth it: 5 kg will disappear, as if by magic.

For whom such an unloading menu is too difficult, you can try a lighter and more delicious food option.

Fruit 10 Day Diet

1 day- 2 kg of fruits and vegetables (apples, oranges, carrots, cabbage, sweet peppers, greens).

2 day- 500 g of protein food (fish or meat), fruits and berries - 400 g (cherries, strawberries, apples, grapefruit, pears), 1.5 liters of kefir.

3 day- 500 g of potatoes can be with greens, fruit platter - about 300-400 g (orange, apple, peach), 2 l of kefir.

Day 4- low-fat cheese (cheese) - about 400 g, fruit platter - 300 g (kiwi, pineapple, apples, apricots), 500 ml of kefir.

Day 5- chicken fillet or fish - 500 g, fruits and berries - 300 g (currants, strawberries, oranges, apples), 1 tbsp. kefir.

Day 6- fruit platter - 300 g (pear, peach, plums, orange), 5 tbsp. milk or kefir.

Day 7- cottage cheese - 700-800 g, fruit platter - 300 g (watermelon or melon, apples, kiwi), kefir - 500 ml.

Day 8- fish or beef - 600 g, fruit platter - 300 g (grapefruit, kiwi, green apples), 1 liter of kefir.

Day 9- fruit or berry juice - 5 tbsp., fruits - 300 g (apricots, apples, oranges).

Day 10- eggs - 5-6 pcs., vegetable juice (tomato, carrot), fruits without restriction (apples, plums, grapefruit).

Turning weight loss into an exciting culinary journey

1 day- "egg delight". During the day, we use only boiled eggs, but no more than 8 pcs. Preferably without salt or in small quantities.

2 day- "fish madness". We eat any boiled or stewed fish, but without vegetables and seasonings.

3 day- "curd miracle". You can enjoy cottage cheese as much as you like. For mood, you can add a little natural fruit juice, but in a small amount.

Day 4- "chicken mood". Chicken breast is allowed to be eaten with vegetables: carrots, lettuce or greens. But do not get carried away with this product and do not exceed the daily allowance - 300-400 g.

Day 5- potato delight. Boiled, stewed potatoes are best consumed without salt and spices, but with herbs or with a drop of olive oil.

Day 6- "meat temptation". Choose lean meat for your diet. It can be boiled, stewed with vegetables, cooked soup. Use a minimum of salt.

Day 7- vegetable adventure Make a salad from fresh vegetables, a healthy fresh juice. Experiment with products, add aromatic herbs (cilantro, basil, mint).

Day 8- Assorted fruit. You can enjoy exotic fruits (kiwi, pineapple, mango), juicy berries (cherries, raspberries, currants) and fruit juices squeezed at home.

Day 9- "kefir joy." The daily norm is up to 2 liters of kefir. For mood and strength, you can add a little berry juice to the drink.

Day 10- "rosehip paradise". Rosehip will fill the body with useful vitamins, strengthen the immune system and help restore strength.

The last day is the most difficult and responsible. After all, after it, the main thing is not to relax and start absorbing everything, but to smoothly switch to regular nutrition. Then the diet will have an effect and will benefit. If, immediately after fasting, you start eating high-calorie foods and in large quantities, then the consequences for the body can be unpleasant: there will be heaviness, pain, constipation. And the most annoying thing is that the weight will return to its previous indicators, and perhaps even more.

Diet is about educating the senses and controlling your emotions and desires. But the main thing in nutrition is moderation and reasonableness. A fanatical attitude towards wholesome food, obsession with calories, constant stress and nervousness due to weight gain is just as dangerous as the cult of food and addiction to junk food. Harmony of soul and body can only be in a healthy body and reasonable thoughts.

There are 34 options for a diet menu for 10 days, from which everyone can choose a diet to their taste and afford. And also find out the 9 golden rules of a decade diet that will help you lose up to 10 kg!

Weight loss programs lasting 3-5 days are not very effective, since weight is reduced due to the removal of excess fluid from the body. As a rule, after just a couple of weeks, the scales again show the same figure as before the event. To endure 2 weeks or even a month is not possible for everyone who wants to lose weight. That is why ten-day diets are considered the most optimal, because some of them do not become stressful for the body. In addition, if you follow the rules of proper nutrition and do not neglect physical activity in the future, then an excellent result will please you for many months. What ten-day methods exist and what is the peculiarity of each of them, we will talk today.

Advantages and disadvantages

The advantage of some programs, which will be discussed below, is that it is quite realistic to lose weight in 10 days by 4-8, and sometimes even 10 kilos. At the same time, there is no need to cook complex dishes at all, since most of the menu consists of simple and inexpensive (which is important) food.

golden rules

There are guidelines that, if followed, will allow you to get the maximum result by the end of the event. Here are the main recommendations:

Try to diversify the menu in order to avoid a shortage of useful elements.
Eat at least 4 times a day, not forgetting snacks - hunger should not bother.
Drink at least 1.5 liters of fluid daily, prefer plain water, fresh juices, green and herbal teas. At the same time, take the first portion of water on an empty stomach to wake up the digestive system.
Breakfast is extremely important - it gives energy for the whole day, so do not refuse it. Although recent studies by American scientists have proven that eating or skipping breakfast does not affect weight gain or loss.
When developing a lunch menu, choose high-calorie, but always healthy dishes.
Eat dinner no later than 3 hours before bedtime.
Do not refuse low-fat fermented milk products, if they are not prohibited by the method chosen for weight loss.
Go in for sports, go to baths and saunas, sign up for a course of body wraps.
To avoid problems with hair, nails and skin caused by a deficiency of macro- and microelements in the body, take vitamin and mineral complexes.

Contraindications

Regardless of which program will be called upon to fight extra pounds, we must not forget that each has contraindications. Avoid severe dietary restrictions for pregnant and lactating women, adolescents and the elderly. With extreme caution, the method should be chosen for diabetes mellitus. In the presence of chronic diseases, as well as problems with the gastrointestinal tract, it is forbidden to limit yourself. Even if there are no visible contraindications, before radically changing the diet, be sure to consult a specialist.

If during the diet there are problems with the gastrointestinal tract, malaise, dizziness, apathy, etc., immediately stop the experiment and seek help from a doctor!

Rigid diets allow you to quickly lose up to 10 kg. However, keep in mind that sudden weight loss often leads to hormonal failure, which can lead to the development of diabetes, heart failure and disruption of the thyroid gland. But it is up to you to decide what is more important - a figure or health.

Diet without dinner

If you believe the reviews on the Internet, people who limited themselves to breakfast and lunch with a special menu for 10 days lost 3-5-8-10 kg. We warn you that not everyone can withstand such a diet!

diet

Monday

Breakfast: apple; a cup of green tea.
Lunch: soft-boiled egg; tomato; tea.

Breakfast: menu like yesterday afternoon.
Lunch: boiled chicken meat - 120 g; shredded cabbage sprinkled with lemon juice; apple juice.

Breakfast: like yesterday.
Lunch: lean boiled beef - 80 g; coleslaw sprinkled with lemon juice and juice.

Breakfast: fat-free cottage cheese - 80 g; green tea.
Lunch: steamed fish - 120 g; familiar vegetables; carrot juice.

Breakfast: an egg "in a bag"; orange; Cup of tea.
Lunch: steam beef - 80 g; cucumbers - 2 pcs.; Apple juice.

On the following days, the menu must be repeated.

Potato

Most methods for weight loss prohibit the use of starchy vegetables, primarily recommending that potatoes be abandoned. However, there is a rigid potato diet, which in 10 days allows you to achieve excellent results.

The essence of the diet is that every day you have to eat only potatoes cooked in their uniforms. The daily norm of root crops is 700 grams. It is allowed to diversify the menu only with greens - parsley, cilantro, celery. Do not forget about the drinking regime - be sure to drink at least 2 liters of water.

Nutritionists do not recommend holding an event more than once every 2 months.

Super

There is another diet for losing weight by 10 kilograms. The bottom line, like most of those already mentioned, is a severe restriction in food. It is allowed to eat no more than one kilogram of a certain product daily. Divide the prepared provisions into 4-5 servings and eat at regular intervals, such a regimen will relieve hunger pangs. Be sure to drink a lot, water helps to remove toxins and toxic decay products from the body, as well as to effectively burn fat when losing weight.

Meals will be on the following schedule:

1st day: jacket-boiled potatoes;
2nd: cabbage;
3rd: beets (boiled);
4th: carrots (raw and/or boiled);
5th: 7th: apples;
6th: cucumbers;
8th: one and a half liters of low-fat milk;
9th: yesterday's portion of fat-free kefir;
10th: 200 grams of boiled brown rice.

Salt-free

From the name of the diet, it becomes clear that in order to reduce body volume, it is necessary to give up salt for 10 days. It has been proven that salt delays the removal of fluid from the body, and, therefore, prevents weight loss.

Salt is a natural flavor enhancer. So that dishes do not seem insipid without it, use herbs, onions or garlic, but add them to ready-made culinary masterpieces.

For 10 days, give up smoked meats and preservation. Under the ban are sour and spicy, flour, cereals, as well as confectionery, sugar, sweet berries and fruits (bananas, mangoes, watermelons, grapes). You can eat meat (except pork and lamb), seafood, fish, bran bread, vegetables (except starchy ones) and lean soups.

diet

First three days:

boiled chicken - 500 g.

Fourth and fifth:

lean fish - 500 g.

Sixth and seventh:

steamed with boiling water 250 grams of oatmeal.

Eighth and ninth:

boiled or stewed vegetables - no more than 2 kg.

Drink clean water, herbal decoctions and green tea in unlimited quantities between meals.

hungry

For those who believe that in the war with extra pounds, all means are good and those who, in the name of the cherished figure on the scales, are ready to practically give up food, a starvation diet will do. We hasten to warn that this technique is an extreme measure when you need to urgently get rid of a large amount of weight. As a rule, the week-long event is the most popular, the extension of which for 3 days is fraught with serious consequences, up to the development of anorexia. However, there is also a special ten-day period.

A starvation diet is only suitable for healthy people! It is impossible to start an event spontaneously - a week before day X, exclude harmful foods, fried, sweet, flour, spices and seasonings from the diet. Drink plenty of fluids. Give up alcohol. After the body gets used to metamorphoses, go to the diet menu.

Power scheme

Attention: the specified provisions are calculated for the whole day, so divide it into 5 equal parts. Remember to drink plenty of water, the more the better.

Day 1: 5 hard boiled eggs;
2nd: half a kilogram of boiled fish;
3rd: steam chicken breast;
4th: 5 potatoes in uniform;
5th: half a kilo of boiled beef;
6th: fruits other than mangoes, grapes and bananas;
7th: vegetable mix;
8th: half a kilo of low-fat cottage cheese;
9th: a liter of one percent kefir;
10th: rosehip decoction.

bony

As the name implies, this 10-day diet, just like the one proposed above, will make you suffer from hunger, since the diet is extremely scarce. The technique is considered one of the most effective, but how effective it is is so dangerous. Only a person who is desperate or maximally focused on the result can withstand it. If you believe the reviews, then in a short period of time, some managed to lose 10 kg, and sometimes even lose weight by 15 kilos.

If there are signs of malaise, headache and weakness, stop the activity immediately!

Diet example

First day

Morning: a couple of quail eggs.
Day: jacket-boiled potatoes.
Evening: kefir - 250 ml.

Second and seventh

Morning: vegetable mix - 100 g.
Day: boiled beef - 150 g; lean stew - 100 g.
Evening: boiled chicken - 150 g; vegetable cutting - 100 g.

The third day

Morning: egg.
Day and evening: steamed fish - 200 g, vegetable mix.

fourth and eighth

Morning: boiled meat - 100 g; cucumber; tomato; Apple.
Day and evening: beef - 150 g; vegetable cutting - 150 g; kiwi.

Fifth day

Morning: Like Monday.
Day: 2 jacket potatoes.
Evening: kefir - 250 ml.

sixth and ninth

Morning, afternoon, evening: steamed flounder - 100 g; sliced cucumbers and spinach - 100 g.

tenth day

liter of kefir.

"Deuce"

The "Two" system will appeal to even excellent students, because in 10 days it helps to become 9 kg slimmer. However, get ready to lose weight by starving and drink a couple of liters of water daily.

Day 1: a pair of granny smiths;
2nd: a couple of oranges;
3rd: 200 g brown rice;
4th: 200 g of hard cheese;
5th: a pack of cottage cheese;
6th: a couple of bananas;
7th: only water;
8th: 200 g of yogurt;
9th: a couple of cucumbers;
10th: 2 liters of kefir.

cereals

Porridge has helped thousands of women around the world lose weight. The most popular methods are buckwheat and oatmeal diets.

Buckwheat mono diet

Among those who at least once declared war on excess weight, it is impossible to find those who are not familiar with the wonderful fat-burning abilities of buckwheat.

The essence of the system is simple - for 10 days you have to eat only buckwheat porridge, cooked without the addition of salt, oil and sugar. In the evening, pour a glass of sorted and washed buckwheat with boiling water in a ratio of 1: 2 and leave overnight. In the morning, divide the provisions into 5-6 receptions and consume during the day. When hunger strikes, have apple snacks. Don't forget to drink water and green tea. If after dinner you want to eat, before going to bed you are allowed to drink half a glass of kefir.

Buckwheat and lemon juice

Several variants of buckwheat programs are known. The main components of one of them are cereals and lemon juice. Lemon juice is excellent at fighting body fat, so after 10 days it is quite possible to become 7 kg lighter.

A glass of lemon juice, drunk before a meal, can burn 400 kcal within an hour. However, you should not drink it undiluted.

With this diet, you do not need to drink liters of juice; a teaspoon of fresh diluted in a glass of water will satisfy the daily need. In addition, a couple of cups of black tea with citrus slices and a dessert - lemon slices sprinkled with sugar should be added to the buckwheat diet. Lemon juice is designed not only to burn fat, but also to saturate the body with the necessary vitamin C. In addition, regular consumption of lemons strengthens the walls of blood vessels, lowers cholesterol and improves immunity.

Menu for the day

Let's have breakfast:

buckwheat porridge - 100 g;
lemon cocktail.

a portion of buckwheat;
tea with lemon.

the usual portion of steamed cereals;
3 slices of lemon, sprinkled with sugar;
water.

Buckwheat-kefir

Those who want to lose a few kilograms, but are not ready to eat only buckwheat, choose a buckwheat-kefir diet for 10 days. A lot has already been said about the benefits of these products, so we will not repeat ourselves. Porridge is prepared in a familiar way without any additives, kefir is allowed to be drunk between main meals. The daily norm is no more than a liter, while chopped greens can be added to it, but we strongly advise you to refuse sugar. Be sure to drink plenty of water in addition to kefir.

oatmeal

Traditional English breakfast is not only healthy, but also helps in weight stabilization. The oatmeal diet is simple and affordable, and the results are excellent - you can lose up to 1 kilogram daily. In addition, oatmeal contributes to the healing of the whole body.

Cooking porridge is allowed only from natural oatmeal without various additives!

In order for the technique to give maximum results, it is necessary not only to strictly follow the rules outlined at the beginning of the conversation, but also to prepare for the event. To do this, a week before the diet, drink rice jelly on an empty stomach every day. Preparing a drink is quite simple: pour 4 tablespoons of cereal with a liter of water and leave overnight, in the morning put the composition on a small fire and cook until a jelly-like consistency. Cool down and drink. After jelly, you do not need to eat anything for 4 hours, then practice the usual menu.

During the diet, you should only eat oatmeal. You can cook it in several ways:

Pour a glass of cereal with boiling water in a ratio of 1: 3 and leave overnight.
Bring the indicated amount of water to a boil, add oatmeal and cook until thickened (according to the instructions on the package).

10 days is the maximum duration of a mono-diet. To minimize the risk of vitamin deficiency, in between meals, you can eat fruits, dried fruits, drink kefir before going to bed. However, do not abuse it, the maximum plumb line is noted by those who did not indulge themselves.

A nice bonus - if you follow the principles of proper nutrition after the oatmeal event, the weight will continue to go away. Croup normalizes the work of the gastrointestinal tract, removes toxins and toxins, which are the main reasons for gaining kilos.

Protein or protein

The protein menu is quite popular among those who dream of getting rid of excess volume at the waist and hips. This diet option for 10 days is perfect for lovers of meat and dairy products. The main plus is that in pursuit of the desired weight you do not have to starve. There are several types of protein systems. We bring to your attention the most effective.

Vitamin-protein

The basis of the diet is protein foods, so people suffering from constipation will have to choose another one or supplement it with plenty of vegetables and liquids. By the way, despite the fact that you need to eat proteins, in no case should you give up carbohydrates. Complete rejection of them is dangerous for the body. Eat slow carbohydrates, but preferably in the morning or afternoon and follow the measure! For normal life, the body also requires fats. The latter are divided into saturated and unsaturated, it is the latter that should be present in the diet. They are found in sea fish, olive oil, nuts and spinach.

The daily calorie intake is about 1500 kcal. This is quite enough to lose up to 7 kg in just 10 days. Combining a dietary diet with physical activity, in a short time you can get a beautiful relief body, cellulite will go away, and the skin will perfectly tighten. The basic rules of the technique are similar to those with which we introduced you at the very beginning of the conversation.

sample menu

Breakfast ideas:

Oatmeal on the water.
Omelette.
Fried eggs.
Cottage cheese seasoned with low-fat sour cream.
Tomato and bean salad.
Vegetable stew.

Lunch/Snack Options:

Several slices of low-fat cheese.
A glass of kefir or fermented baked milk.
Vegetable stew.
A handful of nuts.
Some dried fruit.

What to cook for lunch:

Boiled chicken breast and broccoli.
Steamed fish with rice.
Grilled beef and vegetables.
Rabbit stewed with vegetables.
Steamed turkey with roasted cauliflower.
Grilled lean pork with cucumbers.

What is not forbidden to dine:

The dinner menu may be the same as the lunch menu. However, a portion of vegetables and meat / fish / chicken should be supplemented with kefir.

Meat

One of the varieties of the protein diet is meat. Those who are not ready to give up meat even in the name of a beautiful figure will appreciate it. During such weight loss, the body receives almost all the necessary minerals and vitamins, in addition, those who practiced such a system note that hunger did not bother. In 10 days, you can become lighter by 3-5 kilos. However, the technique has disadvantages. First of all, it should be noted that it takes a lot of time to digest meat, which means that there is a high risk of problems with stools. Secondly, the minimum consumption of carbohydrates threatens to worsen mood, migraine attacks and decreased performance.

The diet menu is based on meat - beef, rabbit, chicken, seafood and fish. The daily portion is 400 grams. The best way to cook will be cooking, including steaming, stewing and baking, refrain from fried. Flour products, cereals, sugar, including its substitute, fruits and starchy vegetables, dairy products, sweet, carbonated and alcoholic drinks will have to say “basta!”. It is also desirable to refuse salt - to add flavor to the dish, it is allowed to use lemon juice and natural soy sauce (in limited quantities). Naturally, do not forget about the drinking regimen.

There are several menu options, everyone is free to choose the one that suits them best.

First option

Breakfast: boiled meat - 100 g; cutting of tomatoes and cucumbers.
Lunch: spinach salad with lemon juice.
Lunch and dinner: morning portion of proteins; cucumber-cabbage sliced with herbs and olive oil.
Afternoon snack: vegetable puree.
Before bed: herbal tea.

Second option

Cook 400 grams of meat in your favorite way and divide into 5 servings. Eat at regular intervals, adding 100 grams of vegetables to the meat. Drink herbal decoctions, water and green tea during breaks.

Third option

Breakfast: 100 grams of meat with stewed vegetables.
Lunch: assorted iceberg leaves and boiled eggs.
Lunch: grilled fish with vegetables.
Afternoon snack: vegetable cutting.
Dinner: steam turkey - 100 g; steamed broccoli.
Before going to bed: a cup of herbal tea.

Fish

At the request of gourmets, nutritionists have developed a fish diet for 10 days, which is not inferior in effectiveness to popular protein ones and has all the advantages that have already been mentioned above, namely: rapid weight loss, no hunger attacks, excellent health.

Meal plan for the day:

7:30 and 16:00: glass of water;
8:00 a.m.: A couple of hard-boiled eggs or a pack of low-fat cottage cheese, unsweetened green tea;
10:00 am: 40g steamed fish fillet;
10:15: 80 g fish, vegetable stew, apple;
12:15: 2 glasses of water;
12:30: 200 g of boiled pollock, green salad, poured with natural yogurt;
18:00: seafood, non-starchy vegetables with lemon juice, a glass of kefir or 50 grams of cottage cheese;
21:30: Cup of tea.

Kefir

Kefir has a beneficial effect on the functioning of not only the gastrointestinal tract, but also the nervous and circulatory systems. For the event, you should buy only a low-fat drink, from the moment of production of which no more than 72 hours have passed. However, keep in mind that such a product can provoke flatulence. For 10 days, sugar, salt, flour, sweet and fatty should be abandoned, alcohol is also prohibited.

sample menu

First day: a liter of kefir and unsweetened green tea in unlimited quantities.
Second: 4 boiled potatoes in their skins and half a liter of fermented milk drink.
Third: 500 grams of cottage cheese and yesterday's portion of the usual drink.
Fourth, sixth and eighth: fruits (except grapes, bananas and mangoes) in unlimited quantities and half a liter of kefir.
Fifth: 500 grams of boiled chicken and kefir.
Seventh: water.
Ninth: 1.5 liters of fermented milk products.
Tenth: half a liter of kefir and a pear.

Diet Kate Moss

In the past, Kate Moss was accused of anorexia, but then her diet consisted of several liters of black coffee and cigarettes. Today, the model eats more balanced, and her figure is closer to the norm. Still, sometimes Kate resorts to her favorite low-calorie protein diet, which allows you to consume no more than 1200 kcal per day. It is the presence of proteins in each meal that allows you to maintain muscle mass.

Menu

Morning: 3-protein omelet with spinach.
Day: boiled chicken - 100 g; assorted vegetables with lemon juice or olive oil - 200 g.
Evening: steam salmon fillet - 100 g; a couple of any vegetables (except potatoes).

For hunger pangs, you can eat granny smith or drink a cup of herbal tea between meals.

Express

Short-term methods of weight correction are called express. There are many varieties, including a duration of 3, 5, 7 and 10 days. The latter give the maximum result, since weight loss occurs not only due to the withdrawal of fluid, but also a decrease in body fat.

Approximate diet

Monday

Breakfast: oatmeal on the water with berries; orange.
Lunch: salad with chicken and herbs (the recipe will be below).
Afternoon snack: a couple of rye toasts with a little butter, herbs and radishes.
Dinner: chicken fillet medallions - 80 g; boiled potatoes - 3 pcs.; vegetable mix drizzled with olive oil.

Breakfast: an egg "in a bag"; a couple of slices of lean bacon; tomato; citrus juice.
Lunch: pita with seafood; grapefruit.
Afternoon snack: salmon baked with vegetables; Apple.
Dinner: beef meatballs - 250 g; stewed zucchini, tomatoes and onions; pear.

Breakfast: homemade muesli (3 tablespoons) with raisins and 250 ml of milk; kiwi.
Lunch: Greek salad.
Afternoon snack: vegetable puree soup.
Dinner: champignons stewed with onions, peppers, garlic and tomatoes; steam salmon - 50 g; durum wheat spaghetti sprinkled with grated parmesan - 50 g.

Breakfast: a mix of tropical fruits flavored with natural yoghurt.
Lunch: bean salad with herbs.
Snack: baked turkey - 80 g; leafy vegetable salad with lemon juice; apricot.
Dinner: omelet with mushrooms and parmesan; orange.

Breakfast: scrambled eggs; whole grain toast; citrus fresh.
Lunch: a couple of sandwiches with homemade cheese and avocado; pear.
Afternoon snack: banana-peach-orange mix; pineapple - 75 g; melon - 75 g.
Dinner: stuffed peppers; nectarine.

Recipes

Salad with chicken and herbs

You will need:

boiled chicken fillet - 1/2 piece;
jacket-boiled potatoes - 3 pcs.;
arugula;
cilantro;

Cooking:

Cut the fillet into cubes or divide into fibers.
Chop the arugula and cilantro.
Season with lemon juice (if desired, add a little balsamic vinegar).

Pita with seafood

You will need:

whole grain flour - 100 g;
eggs - 2 pcs.;
Feta cheese - 100 g;
Greek yogurt - 200 g;
olive oil - 1 tablespoon;
baking powder for dough - 1 teaspoon;
herbs and spices - to taste;
favorite seafood.

Cooking:

Chop the cheese into crumbs.
Pour in the flour.
Add spices.
Pour in yogurt and eggs.
Put the baking powder. Stir.
Send oil to the dough. Stir again.
Line a baking sheet with parchment paper and pour in the batter.
Send to the oven heated to 180 degrees for 30-40 minutes.
Let the toasted Greek bread cool in the oven. Try with your favorite seafood and herbs.

Homemade muesli

You will need:

oatmeal - 1.5 cups;
corn flakes - 1/2 cup;
oranges - 2 pcs.;
olive oil - 1 tablespoon;
honey - 1 tablespoon.

Cooking:

Mix freshly squeezed orange juice with oil and honey until smooth.
Pour the prepared flakes over. Mix well so that all the flakes become wet.
Place on parchment-lined baking sheet.
Bake in the oven for 40 minutes, shaking occasionally.
Pour cooled muesli into a tightly sealed jar and store in a dry place.

Bean salad with herbs

You will need:

boiled corn - 50 g;
boiled peas - 50 g;
boiled beans - 1 tablespoon;
red onion - 1/2 pc.;
tomato - 1 pc.;
basmati rice - 5 tablespoons;
olive oil - 1 teaspoon;
wine vinegar - 1 teaspoon.

Cooking:

Mix corn, peas and beans.
Add finely chopped onion.
Send to the basmati ingredients.
Drizzle with olive pomace and vinegar dressing. Stir.

Stuffed pepper

You will need:

pepper - 2 pcs.;
onions - 2 pcs.;
carrots - 1 pc.;
basmati - 4 tablespoons;
cheese - 40 g.

Cooking:

Chop the onion.
Pass the carrots through a meat grinder or grate on a fine grater.
Finely chop the cheese.
Mix the ingredients and add rice to them.
Stuff the peppers with minced meat, after removing the core from them.
Lightly fry the peppers in a non-stick pan, then place in a baking dish.
Pour some water and send for half an hour in the oven, heated to 180 degrees.

Fruit and berry

Apple

Apple lovers will appreciate the corresponding fruit program, which is ideal for summer. Apples contain pectin, which increases in volume when it enters the stomach, creating a feeling of fullness. This is what determines the effectiveness of the diet. Another advantage of the fruit is its ability to remove excess fluid from the body. Depending on the initial weight, in 10 days it is possible to say goodbye to 5-10 kg, if you make friends with yoga, Pilates or go for walks during the event, the effect will be better.

An apple diet is not suitable for those who work out in the gym, as it does not satisfy the need for proteins. It is contraindicated in chronic diseases of the gastrointestinal tract, liver, kidneys.

sample menu

Odd days:

one and a half kilograms of fresh or baked granny smith for the whole day.
Before going to bed: a glass of kefir.

Even days:

Breakfast: a pack of cottage cheese; half a baked apple with cinnamon.
Lunch: a glass of kefir.
Lunch: chicken stew with apples.
Afternoon snack: a couple of pears.
Dinner: a quarter kilogram of seafood.

Watermelon

On forums on the Internet, they often write about the effectiveness of the watermelon diet for weight loss. It lasts 10 days, so we could not get around it. By calling on watermelons to fight excess weight, you can become 5-8 kilos lighter. In addition, the berry will increase immunity, cleanse the intestines and give vigor. And given that only Astrakhan residents should eat, you won’t have to devote much time to cooking.

It is desirable to practice the watermelon technique at the end of summer, when affordable and, most importantly, natural berries appear on sale!

For 10 days, eat only watermelons. The daily norm of berry pulp is calculated by the formula: weight / 10. Thus, if you weigh 80 kilograms, then you have the right to eat 8 kg of watermelon. If you can only eat berries in the first half of the diet, in the second half it is not forbidden to add 2-3 slices of black bread to the daily diet. However, if on the second day you feel a deterioration in well-being, then bread should be introduced immediately.

citrus

Citruses contain many antioxidants, vitamins, including A, E, C, as well as fiber, zinc, potassium, magnesium and fruit acids. That is why their regular use improves immunity, improves skin condition, and most importantly - helps to reduce appetite. The latter fact explains the effectiveness of citrus diets. Regardless of which fruit you have in high esteem, you can choose the appropriate weight loss program.

Attention: citruses are strong allergens, so before practicing such a menu, weigh the pros and cons. The event is contraindicated in case of increased acidity, gastritis, stomach ulcer, colitis, enteritis, cholecystitis, nephritis.

orange

There is unloading on oranges, but eating only citrus fruits for 10 days is fraught with unpleasant consequences. Therefore, in order to shift the arrow of the scales to the left, in addition to oranges, eggs should be included in the diet and these foods should be alternated during the day.

The first breakfast is a boiled egg, two hours later - an orange, a couple of hours later - an egg, etc. The last meal of "food" is 2 hours before lights out. If desired, instead of an orange, you can drink fresh juice with pulp.

grapefruit

Grapefruit is also famous for its excellent fat burning properties. The traditional diet menu is designed for 6 days, but some who are losing weight, with good health (!), Extend it for a few more days.

Day 1 and 2:

1 egg white;
100 g rye crackers.

1/2 cup kefir;
100 g of boiled beef.

100 g of boiled pollock;
1 egg white;
100 g rye crackers.

Day 5 and 6:

100 g of boiled white meat;

Day 7 and 8:

repeat Thursday's menu.

Day 9 and 10:

the same as they ate on Friday and Saturday.

Mandarin

The main disadvantage of most diets is that they provoke a deficiency of vitamins and nutrients. With this in mind, a fashionable tangerine weight loss technique was developed today. Citrus contains a lot of substances that have a beneficial effect on the body. Fruit consumption improves heart function, sharpens eyesight, strengthens bone tissue. Tangerines contain nobiletin, which prevents the deposition of fat on the internal organs and speeds up the metabolism.

Despite the fact that tangerines are quite sweet, their sugar content is minimal. They are also characterized by a low calorie content - 53 kcal / 100 g.

sample menu

Breakfast: tangerine; a cup of green tea.
Lunch: boiled egg; 3 citrus.
Lunch: boiled turkey - 150 g; tea; orange fruit.
Dinner: vegetable soup; steamed cod; mandarin.
Before going to bed: a glass of natural yogurt.

pomelovoy

Relatively recently, an overseas guest appeared on the shelves in stores - a pomelo (or sheddok), which has all the characteristics inherent in the representatives of the citrus family. But the main value is the lipolytic enzyme that is part of it, which explains the effectiveness of sheddock in losing weight. Pomelo accelerates the process of digestion of food, quickly breaks down fats and improves mood.

Meal system for the day

8:00 am: 30 grams of low-fat cheese, a cup of unsweetened black coffee, 1/2 pomelo;
10:30 a.m.: A couple of quail eggs, morning sheddock;
13:00: steamed pollock, vegetable salad, tea;
16:00: usual serving of fruit;
Dinner: egg, vegetable stew, herbal tea with honey, apple and 1/2 pomelo.

Vegetable

When you need to lose weight quickly, many people call for help vegetables, because they contain a lot of vitamins and nutrients, including those with a fat-burning effect.

cabbage

The cabbage technique is a favorite of Sarah Michelle Gellar, the owner of the figure that many dream of.

Cabbage is famous for its low energy value - 100 grams contain no more than 45 kcal. In addition, when a vegetable enters the gastrointestinal tract, it releases enzymes - substances that activate the dissolution of food.

The classic cabbage diet is quite tough and hungry. It is allowed to eat no more than 900 kcal daily. The menu can include any type of cabbage.

Sample menu for the day

Let's have breakfast:

unsweetened green tea.

boiled fish (can be replaced with dietary meat) - 200 g;
finely chopped cabbage sprinkled with lemon juice.

quail egg;
cabbage salad flavored with vegetable oil;
favorite fruit (except bananas and mangoes).

A couple of hours before going to bed:

fat-free kefir.

Carrot

There is no such person who would not have heard about the benefits of carrots. The root crop is the champion in the content of vitamins and elements necessary for normal life. The high percentage of fiber and water in the vegetable explains why the orange diet is easily tolerated.

The main product that will be saturated for all 10 days of the diet is a dietary salad. To prepare it, take: a kilogram of root crops, an orange, an apple, 3 kiwi (you can replace half a pomegranate with grains). Peeled carrots (if the vegetable is young, then wash it well enough with a brush) grate. Cut the apple into cubes. Grind orange and kiwi in your favorite way. Stir. Divide the prepared portion into 5 parts and eat during the day, not forgetting to fill it with low-fat sour cream before use.

Some who want to lose weight prepare carrot salad according to a different recipe. They simply season grated carrots with lemon juice. And in between meals they drink carrot juice. This option is considered quite tough and it is dangerous to practice it for more than a week.

Vinaigrette, beloved by many, will also help to lose weight. The main ingredients of the diet are beets, cabbage, carrots, potatoes, onions, cucumbers and vegetable oil. All of these vegetables are rich in vitamins and essential macro- and microelements, therefore, eating this salad, you will be able to saturate the body with useful substances. In addition, beetroot enhances metabolism and cleanses the intestinal microflora, and carrots normalize blood glucose levels, therefore, vinaigrette will help not only improve health, but also lose weight.

The daily norm is 500 grams, it is necessary to divide the indicated volume into 5 servings. It is allowed to diversify the diet with fruits and low-fat kefir, compliance with the drinking regime is mandatory. As a result, in 10 days you can lose weight by 5-7 kilos. Remember: the less extra pounds initially, the more reluctantly they will leave.

You can eat a classic vinaigrette for weight loss, but if some ingredients are replaced or completely removed (for example, high-calorie potatoes), then the weight will go away quickly.

So, to prepare a dietary vinaigrette, you will need: jacket potatoes, boiled or baked beets, fresh carrots, boiled or canned green peas, seaweed, herbs, olive oil. Cut potatoes and beets into cubes. We rub the carrots on a grater. Chop the seaweed. We mix the prepared ingredients, add chopped greens, season with oil. Ready!

Rigid

For 10 days you have to eat only vegetables. Maintaining a diet is not easy - the body will protest with headaches and insomnia.

The menu does not please with variety. Eat 2 kg of permitted vegetables daily and drink 2 liters of water.

Eat tomatoes the first day.
In the second - cucumbers.
In the third - cabbage.
In the fourth - boiled zucchini.
In the fifth - carrots (raw and / or boiled).
In the sixth - sweet pepper.
In the seventh - steam cauliflower.
In the eighth - tomatoes and cucumbers.
In the ninth - carrots and cabbage.
In the tenth - 4 types of vegetables from the list in the specified amount.

Anti-cellulite

Sometimes cellulite appears even in women who are not overweight. There can be several reasons for the orange peel on the legs - hormonal failure, heredity, sedentary lifestyle, malnutrition. If the legs are deprived of perfection because of the latter, then a ten-day course of a therapeutic and cleansing diet, described in detail in Nicole Ronsard's book How to Beat Cellulite, will help. This diet for 10 days can be called a plant-based diet, since it is based on fruits (except bananas, grapes and mangoes) and vegetables. For a week and a half, you must completely abandon salt, sugar, coffee, alcohol and dairy products, but you need to drink at least 1.5 liters of clean water.

Scheme

Odd days:

Breakfast: fruit.
Lunch: mixed vegetables with a minimum amount of olive oil. It is not forbidden to add nuts.
Dinner: fruit and vegetable salad.

Second day: fruits.

Even days:

The menu is similar to that proposed for odd ones, only it is advisable to boil or steam some of the vegetables and add cereals to them. Eat the cooked ones first, then the fresh ones.

10-Day Variations on Popular Methods

There are diets designed for 2-3 weeks, a month, which are not forbidden to be reduced to 10 days. In this case, with minimal effort, you will be able to get an excellent result.

Medical Diet

Why the system received such a name is not known for certain. Some believe that it was compiled by doctors preparing patients for surgery, others are sure that it has nothing to do with therapeutic nutrition and are extremely negative about such an unbalanced diet.

There are diet menus for 7 and 14 days, the latter can be reduced and get an effective, but tough complex for weight correction. It will be necessary to be satisfied throughout its entire length with a minimum amount of food; at the very beginning, those who are losing weight are forced to starve. Do not forget to drink the daily norm of water, along with the liquid, toxins and toxins leave the body, and, consequently, extra centimeters from the waist and hips.

Power scheme

Day 1, 3, 8, 10th: a liter of mineral water without gas;
2nd, 5th, 9th: a liter of skimmed milk, before going to bed - an apple;
4th: a liter jar of cabbage-carrot mix flavored with a tablespoon of vegetable oil, 2 cups of tea;
6th: breakfast - egg, tea; lunch - vegetable broth; lunch - 100 grams of lean beef and peas; afternoon snack, dinner and before bedtime - a couple of pears;
7th: 500 ml of milk, half a pack of cottage cheese, a liter of kefir, before going to bed - herbal decoction.

Kremlin

Many have heard about the points principle of the “Kremlin” and its amazing results. For some, this diet becomes a lifestyle and a guarantee of excellent well-being. It is following its principles for a long time that gives maximum weight loss results.

The system consists of several stages. The first, and most difficult, is induction. It lasts 10 days, and sometimes longer. During this time, the body gets used to getting energy not from carbohydrates, but from fat reserves. That is why pastries, sweets, sweet fruits and berries, starchy vegetables, legumes, alcohol, mayonnaise, ketchup, sauces, dairy products are banned.

Glucose deficiency provokes the desire to eat sweets. Control yourself!

What is possible? Dietary meat, fish, eggs, mushrooms, cucumbers, radishes, greens. Be sure to drink water, tea, decoctions. In no case do not starve, arrange 4-5 meals. Consume the maximum amount of carbohydrates before an afternoon snack. Above, we talked about the point principle of the methodology, and so, in the first days, you will have to be content with 20 c.u. e., i.e. 20 grams of carbohydrates per day. For example, 100 grams of turkey equals 0. e., a similar portion of the curd mass \u003d 15 c.u. e., and wheat bread = 50 c.u. e. To make it easier to develop a diet, on our website you can find a special table with points of popular products.

The induction stage allows you to lose up to 10 kilos, if most of the planned kilos are gone, then you can proceed to the second stage, which is called weight loss. The bottom line is that weekly you can add 5 cu. That is, the maximum daily portion is 40 points. If you notice that the kilograms have stopped leaving, go back to the number of points on which you lost weight. The usual menu remains a priority, but it is not forbidden to diversify it with low-fat dairy products, soups, stews, salads with the addition of carrots, sweet red peppers and tomatoes. The stage lasts until literally a couple of kilos remain on the scales until the cherished figure.

The final stage is the correction of carbohydrate intake. Every week it is allowed to increase the diet by 10 cu. i.e., but still it is impossible to exceed the mark of 60 grams. Keep in mind that the weight will be reluctant to go away, but it should decrease.

And as soon as you reach your goal, go to the stage of saving the results. It is very important not to break. Follow the rules of the PP, do not abuse carbohydrates, observe the drinking regimen. Often this stage lasts until the end of life.

Eastern

The beauty of the women of the East is legendary. Who knows, maybe the secret is in a special method of losing weight?! According to reviews, the Eastern program helps to become 4-12 kilos lighter in just 10 days. Naturally, such a result is possible only with a severe restriction and a constant feeling of hunger. The essence of the diet is that you need to eat 5 times a day in tiny portions and at strictly defined hours.

Sample meals for the day

8:00 am: a cup of green tea with 5 gr. honey;
11:00: poached, 10 dried fruits (dried apricots or prunes);
14:00: 200 grams of steamed fish, meat or chicken, vegetables;
17:00: fruit / 3 slices of cheese / 100 g curd mass (optional);
19:00: a glass of kefir / natural yogurt / curdled milk (optional).

Separate food

Many people have heard about the benefits of separate nutrition. The essence of the system is that protein foods must be consumed separately from carbohydrate foods. Thus, beloved by many dumplings, vegetable stew with meat, borscht in meat broth are banned. RP is sometimes a ten-day event, and sometimes it turns into a lifestyle.

The classic ten-day period is a cycle of several three-day mono-diets and unloading. Here's what it looks like:

1-3 days: vegetable - only stewed, boiled, steamed or raw vegetables and fruits are allowed;
4-6 days: protein - eat chicken, beef, fish in any form, the exception is fried;
Day 7 - unloading on the curd mass without any additives;
8-10 days: carbohydrate - eat cereals (oatmeal, buckwheat, millet, pearl barley, etc.) cooked in water.

Japanese

Most people, when they hear the name of the technique, think that they will have to eat sushi, rice and fish. In fact, it is based on proteins (fish and meat), so it has little in common with the real Japanese diet, besides, black coffee is also found on the menu, which the inhabitants of the Land of the Rising Sun drink infrequently. Despite all this, the program is quite popular, because depending on the chosen duration, it allows you to lose 3-9 kg. This effectiveness is explained by the fact that it is classified as a strict low-calorie, low-carbohydrate diet. Duration - 7, 13 or 14 days, but if you wish, you can review the diet and limit yourself to 10 days.

To add a special Japanese flavor to the eating ritual, eat food with chopsticks. This not only looks aesthetically pleasing, but also stretches the meal for a while, making the procedure more even and thoughtful. Thus, you will be able to get enough of a smaller portion.

First day

Breakfast: a cup of unsweetened black coffee.
Lunch: a couple of boiled eggs; shredded cabbage with olive oil; fresh tomato.
Dinner: baked fish - 150 g.

Breakfast: coffee with crackers.
Lunch: steamed cod - 100 g; Salad "Brush"
Dinner: beef - 100 g; kefir.

Breakfast: like yesterday.
Lunch: steamed zucchini - 200 g.
Dinner: a couple of hard boiled eggs; red meat - 200 g; cabbage salad.

Fourth

Breakfast: as on Monday.
Lunch: poached; grated carrots with olive oil; Gouda - 2 slices.
Dinner: kiwi or a few slices of pineapple.

Breakfast: chopped carrots with lemon juice.
Lunch: boiled cod - 200 g; tomato.
Dinner: like yesterday.

Breakfast: as on Monday.
Lunch: grilled chicken without skin - 300 g; "Brush".
Dinner: a couple of eggs; carrot salad.

Breakfast: a cup of green tea.
Lunch: lean beef - 200 g; a couple of pears.
Dinner: Any of the above options for an evening meal.

Breakfast: coffee.
Lunch: boiled white meat - 500 g; assorted cabbage and carrots.
Dinner: 2 eggs; carrots with vegetable oil.

Breakfast and lunch: as on Friday.
Dinner: orange.

Breakfast: the usual drink.
Lunch: as on Thursday.
Dinner: apple.

Astronauts

People with astronaut-like health but overweight can experience the diet that some astronauts follow before spaceflight. It lasts a little less than three weeks and allows you to lose weight by 15-20 kg. But there is also a version cut down to 10 days, which is suitable for lack of willpower or when you do not need to lose many kilograms.

Like most of the most effective weight correction complexes, the astronaut system is based on the consumption of protein foods with a sharp restriction of fiber.

Menu example

Let's have breakfast:

egg;
unsweetened coffee or kefir.

low-fat broth - 2 cups;
lean meat - 150 g;
kefir or green tea.

unsweetened curd mass of minimum fat content - a pack.

Author's methods

Every year there are weight loss programs developed by professional doctors and nutritionists. The advantage of such systems is that the menu is based on the principle of "do no harm". Therefore, they allow you to lose weight with minimal harm to health.

Diet Madeleine Gesta

The technique is named after the author, a nutritional therapist from France, and allows you to lose up to 5 kilos. This may seem insufficient to some, but the main advantage of the diet is not the maximum of the lost kilograms, but the cleansing of the body. Many celebrities turned to Madeleine Gesta for help, among them was Gerard Depardieu, who managed to lose more than 20 kg. All those who have practiced the system say that it not only gets rid of fat, but also helps to look younger for several years.

Madeleine herself calls the system a gastronomic game and suggests that simple dishes and drinks be perceived as expensive delicacies from world-class chefs.

The diet is based on only 3 positions: vegetable broth, natural yogurt and hydromel cocktail (we will tell you how to prepare it later). In addition, you can eat fish, vegetables, fruits. And most importantly - Madeleine Gesta advises to limit physical and mental stress, especially in the early days, so it's better to plan the start of the event for the weekend and spend it lying on the couch, taking breaks for a meal.

Scheme

You should start every morning with two glasses of warm water, while drinking them in small sips, without getting out of bed, which means prepare everything in the evening.

12:00: boiled beef (150 g), vegetable mix;
14:00: hydromel;
16:00: natural yogurt without additives (100 g);
18:00: cleansing broth (750 ml), we will offer the recipe below;
20:00: Vegetables from which the broth was cooked for dinner, flavored with olive oil and herbs.

Sunday

12:00: cocoa in milk with honey - 400 ml;
14:00: hydromel;
16:00: fresh juice of 2 grapefruits;
20:00: baked pollock fillet with bell peppers, cucumbers and spinach.

During breaks, you need to drink 1.5 liters of clean water.

Monday, Tuesday, Wednesday, Thursday, Friday, Monday

8:00 am: grapefruit;
8:15: a cup of cocoa;
8:45: tangerine;
12:00 pm: steamed fish or chicken with assorted vegetables;
14:00: a quarter liter of kefir or yogurt;
16:00: hydromel;
18:00: a pack of fat-free cottage cheese;
18:30: radish and herb salad;
21:00: yogurt.

Saturday Sunday

These days, replace the cottage cheese with cleansing broth, and the salad with boiled vegetables.

Recipes

cleansing broth

Would need:

leek - 1 kg;
tomatoes - 0.5 kg;
carrots - 0.5 kg;
cumin - a pinch;
water - 1.5 l.

Cooking:

Chop the onion.
Cut carrots into large rings.
Divide tomatoes into slices.
Put everything in an enamel or glass pan and fill with clean water.
Put on fire and after boiling, cook for a quarter of an hour. Add cumin. Ready!

Cocktail "Hydromel"

You will need:

water - 250 ml;
lemon juice - 1 tsp;
honey - 1 tsp

Cooking:

Dissolve lemon juice in water.
Add honey and mix well. The cocktail is ready to drink!

Diet Moisenko

Another author's method for losing weight by 5-8 kilos was developed by a qualified dietitian Rimma Moisenko. The diet gained popularity after Rimma spoke about it on the first channel in the TV show "Health". The author first tested the effectiveness of the system on herself, and only after that she presented it to the public.

You need to eat modestly, live dynamically and think positively - that, according to Rimma Moisenko, is the key to success on the path to ideal weight.

The diet consists of products whose usefulness and effectiveness for weight loss cannot be doubted, namely: vegetables and fruits, fish, dairy products, cereals and dietary meat. It is extremely important to drink at least 8 glasses of water daily, you should not give up vegetable juices and herbal decoctions. The main rule is 10 days of nothing fried on the menu, only boiled, steamed and baked food, and it is preferable to eat vegetable food raw. The fundamental difference is the alternation of protein and carbohydrate days for a week and a half.

Meal Plan

Protein days

8:00 am: glass of water;
8:30 a.m.: boiled egg and assorted leafy greens and cucumbers;
12:00, 15:00 and 18:00: 150 g boiled chicken without skin.

carb days

A kilogram of a mix of cabbage, beets, carrots, flavored with lemon juice. Don't forget about water.

Diet of Elena Malysheva

In her programs, Elena Malysheva presents a large number of complexes for weight correction. Once she introduced everyone to a ten-day program that allows you to lose 5-10 kg. The main principle of her diet for 10 days is the use of protein foods, the rejection of salt and unloading on kefir.

Days 1, 5 and 10: 6 glasses of fat-free kefir.
2nd and 6th: a portion of a fermented milk drink reduced by a third and a quarter of a kilogram of cottage cheese.
3rd, 7th and 9th: baked or boiled pike perch / pollock / bream (no more than 900 g).
4th and 8th: boiled turkey / rabbit (no more than 500 g).

Detox

Slagging of the body provokes weight gain. That is why cleansing diets are considered great helpers in the fight against extra pounds, although there is no data confirming their use for the removal of toxins and sustainable weight loss.

classical

The cleansing program lasts a week, but it can be extended for 3 days without much harm to health, which will allow you to get an even better result. The basis of the diet is fruits and vegetables rich in fiber. The weight loss program consists of three-day blocks.

1, 2, 3, 7th days: 1.5 kilograms of cabbage salad with carrots, bell peppers and onions, 5 cups of green tea and about 2 liters of water.

4th, 5th, 6th, 8th, 9th days:

Breakfast: a couple of boiled eggs; green apple; tea.
Lunch: steamed fish - 100 g; tea.
Lunch: a glass of boiled rice with a teaspoon of olive oil; green tea.
Afternoon snack: milk - 250 ml.
Dinner: a pack of cottage cheese; green tea.

10th day:

2 liters of kefir.

With lemon juice

Much has already been said above about the use of citrus fruits for weight loss. Therefore, it is not surprising that a cleansing program for 10 days was compiled, the main feature of which is the obligatory use of a cup of warm water on an empty stomach with a drop of lemon juice.

First and last days

Breakfast: bread with mashed avocado; ginger tea.
Lunch: boiled rice (200 g) with vegetables.
Afternoon: apple.
Dinner: a couple of hard-boiled eggs; cabbage-cucumber salad.

Breakfast: assorted vegetables; bran bread; Mint tea.
Lunch: broccoli soup - 250 ml.
Afternoon: orange.
Dinner: Caesar.

Breakfast: cottage cheese - 150 g; herbal decoction.
Lunch: green borscht.
Afternoon snack: grapefruit.
Dinner: fish (200 g) and grilled vegetables.

Fourth

Breakfast: fruit salad with nuts.
Lunch: as on Tuesday.
Afternoon snack: almonds - a handful.
Dinner: boiled chicken with radish and herb salad.

Breakfast: like yesterday, but instead of tea, 1/2 grapefruit.
Lunch: pumpkin soup.
Afternoon snack: a couple of kiwis.
Dinner: fish and yesterday's mix.

Breakfast: fruit mix.
Lunch: as on Monday.
Afternoon snack: kefir.
Dinner: baked chicken breast with fresh vegetables.

Instead of water with lemon juice, take carrot-apple juice diluted with water after waking up.

Breakfast: cherry - 2 pcs.; avocado bread.
Lunch: cabbage soup.
Afternoon snack: baked apple.
Dinner: vegetable stew.

On an empty stomach: yesterday's cocktail.
Breakfast: brush salad.
Lunch: broccoli soup.
Afternoon snack: fruit smoothie.
Dinner: as on Sunday.

Ninth day

Breakfast: cottage cheese with herbs and cucumbers.
Lunch: green borscht.
Afternoon snack: grapefruit.
Dinner: skinless chicken thigh; assorted vegetables.

How to get out of the diet

Regardless of which diet for 10 days helped to lose weight, it is extremely important to consolidate the result. It is the rapid return of kilograms, and sometimes with a couple of extra ones, that is considered the main drawback of express diets. If, within the next few weeks after the event, a gastronomic breakdown is prevented, sports are played and simple rules are observed, then the result of the restrictions can not only be preserved, but also improved. Here are some recommendations:

do not lean on junk food - refrain from fatty, fried, smoked, salty and pickled;
after the protein program, gradually introduce plant foods into the diet, after plant foods, include meat, milk and eggs;
eat porridge in the morning, at first give preference to boiled in water;
use fermented milk products, it will help restore the intestinal microflora;
drink plenty of fluids, it will remove toxins, toxins and decay products from the body;
walk more in the fresh air and think positively.

Benefits and basic rules of the diet

Prohibited foods list

Diet 10 to 10: menu for 3 days

Day 1

Day 2

Day 3

Getting out of the diet

Kefir diet

Advantages and disadvantages, contraindications

Approved Products

Menu for 10 days

Buckwheat diet

Fundamental rules

Advantages and disadvantages of the diet, contraindications

Allowed and prohibited products

Menu for 10 days

Recipes

Buckwheat porridge with mushrooms

Buckwheat with meat and tomatoes a la merchant

Buckwheat with greens

Japanese diet

Fundamental rules

Pros and cons, contraindications

Useful and harmful products

Menu for 14 days

Recipes

Beef goulash without butter

fried eggplant

Dukan protein diet

"Attack"

"Cruise" (alternating)

"Consolidation" (consolidation)

"Stabilization"

Table of allowed products

How to calculate weight?

Menu

Recipes

Seafood salad

Cottage cheese casserole

And some secrets...

10 Day Diets: A Variety of Flavors and Combinations

Fruit 10 Day Diet

Turning weight loss into an exciting culinary journey

Advantages and disadvantages

golden rules

Contraindications

Menu

Strict

Diet without dinner

Potato

Super

Salt-free

hungry

bony

"Deuce"

cereals

Buckwheat mono diet

oatmeal

Protein or protein

Vitamin-protein

Meat

Fish

Kefir

Diet Kate Moss

Express

Fruit and berry

Apple

Watermelon

citrus

Vegetable

cabbage

Carrot

Rigid

Anti-cellulite

10-Day Variations on Popular Methods

Medical Diet

Kremlin

Eastern

Separate food

Japanese