Do you know How to lose 10 kilos by eating? The key to losing weight 10kg is to make the decision to want to do it, that is, it is in your hands to get it, you just have to change some habits and we will give you the guidelines to achieve it.
To begin with, you should know that you do not have to be in a hurry. If we recommend losing weight is to improve health and yes, surely it will also improve your image, but it would not make sense to look better if you put your health to the limit. Continue reading: Contact dermatitis – treatment and natural remedies
What does a diet to lose 10 kg include?
Preferably skimmed (milk, yogurt and fresh cheese 0%). If you drink vegetable drinks, choose those enriched in calcium.
All vegetables are recommended. Inclúyelas so much in the food as in the dinner like the main dish, from the leaves for salad, tomato, cucumber … to vegetables like eggplant or zucchini, or cruciferous (broccoli, cabbages …) and also the mushrooms.
All fruits are also recommended, including bananas! The idea is to take 2 or 3 servings every day. You can take it for dessert or between hours. They are an ideal snack.
CEREALS, VEGETABLES, and TUBERS
This group of foods is what we use energy as if it were our gasoline. We must take it so that the body can perform its functions, but we must control the amount so that the body can also take advantage of the energy reserves (accumulated fat) and thus lose weight.
The indicative amount that must be added to the meal and the dinner is the measure of a fist. Rice, pasta, couscous, bread … preferably whole, legumes (lentils, chickpeas or beans) and potatoes.
Eggs: 3-4 eggs a week.
Meats: Preferably white (chicken or turkey) and one, maximum twice of red meat (beef)
Recommended sausages: turkey breast, chicken or cooked ham.
Fish: Increases its consumption to the detriment of meat. Try to take at least 3 times a week white fish (hake, sole, cod …) and 1 or 2 times bluefish (salmon, anchovies, mackerel …)
Seafood: you can also incorporate it into your recipes as white fish. Clams, cockles, squid, cuttlefish, prawns…
OILS AND FATS
The most recommended is olive oil (best raw), although you have to moderate its amount to 2 or 3 tablespoons per day.
You can also add a little avocado or a handful of toasted or raw nuts.
How to combine food
Once we know the recommended foods, we need to know how to combine them into our daily menu.
A good scheme would be the following:
DAY TYPE DISTRIBUTION
Lacteous. Example: coffee with skim milk
Cereal. Example: 2 toasts (with turkey)
Fruit. Example: 2 kiwis
FOOD Vegetables. Example: Zucchini cream
Cereal, pulses or tuber. Example: baked potato
Protein Example: Grilled chicken
Lacteos. Example: Skimmed yogurt
Fruit. Example: 1 banana
Example: Green salad
Cereal, legumes or tuber : Example: small brown rice garnish
Protein Example: salmon to papillote
Lacteos. Example: Skimmed yogurt
It is as important to choose food well as to cook it properly. The most recommended cooking are those that can be prepared with little fat. If you cook for more than one, calculate the amounts of the recipe in proportion to your diet.
Use the iron and the oven. You can steam or boil. And if you are a little cooker you will surely know how to make a stew or a sauce without going over oil. The trick is to simmer, stirring from time to time and add a little broth if you see that it dries or sticks. You may also read: https://kooiii.com/acne-home-remedies/
To be able to carry out the diet you must always have fruits and vegetables at home. Ideally, you should buy a variety of fresh fruits and vegetables at least once a week (for salads, vegetable creams, sauté them, boil them …). And if the week gets complicated and you do not have time, it is always good to have homemade vegetables such as asparagus or artichokes that will solve a dinner.
When you buy fish or meat, buy for more than a day and what you do not consume in 1 or 2 days you freeze it. Having eggs in the fridge is always a great resource!
If you have commitments in sight, do not worry! If you go to a restaurant, choose a first salad and something grilled or grilled second, or a carpaccio that are delicious. Try not to drink more than one glass of wine and drink water. And if they invite you to someone’s house, just relax, and take moderate rations.