Diet to lose 10 kilos and not regain it later

How am I going to lose 10 kilos?

If you need a diet to lose 10 kilos it is surely because your diet and lifestyle are somewhat messy. You need to consider a change in both your way of eating and other habits (sleep, exercise …). Be careful, if you are a healthy person and there are no ailments or medications that influence your weight, because then we would already be talking about putting yourself in the hands of doctors.

How do you change your habits?

Being aware of how your lifestyle is and seeing what it is that makes you have those 10 kilos. To do this, nothing better than keeping a diary in which you write down what you eat, when you eat, why you eat, how much and how you move, how much you sleep … Or you can wear a bracelet that measures your activities or any app that helps you do so.

How does a diet have to be to lose 10 kilos?

It should be a diet in which you eat everything: vegetables, fruits, fish, meat, bread, pasta … yes, bread, pasta, rice and potatoes also in an adequate proportion, because to stop eating carbohydrates is a mistake. Ideally, it is a diet based on our Mediterranean diet, rich in fruit, vegetables, light proteins such as fish and poultry, legumes and nuts. The daily menus should be around 1,200 to 1,500 calories. Although, so you don't have to go with the caloric calculator, we give you a weekly downloadable menu in pdf that you will find below.

How does not have to be a diet to lose 10 kilos?

It doesn't have to be too restrictive, because trying to lose these 10 kilos in a short time would put your health at risk. Never eat a diet that is less than 1,000-1,200 calories, that prohibits food groups, or is based on eating only one food. Not only can they be dangerous to your health but they also have a high rebound effect, so you can not only regain lost weight but also gain a few extra pounds.

How long will it take to lose 10 kilos?

The ideal is to lose between half and a kilo a week, although it is true that at first you can lose between 2 and 3 kilos quickly and then it can be somewhat more difficult. Why not go faster? Because what matters is that the weight we lose is from the fat that we have accumulated in the body, not from water or, much less, from our muscle mass. When muscle mass is lost, it is usually replaced by fat, which is a much less metabolically active tissue than muscle.

How long will the diet last?

That depends on each person, but it can take between 2 and 4 months to lose 10 kilos. That is why it is important that you do not think of it as a pure and simple diet but as a new way of eating, which will not only lead you to lose those 10 extra kilos, but will help you maintain your new weight.

And what am I doing with my social life all this time?

Live it to the fullest. A diet that does not allow you to have dinner with your boy one day or celebrate something with friends is almost impossible to follow and, of course, to lose 10 kilos, you need to be able to do it, if not, it will not be easy for you to reach your goal. Therefore, the day you have a commitment, compensate in the rest of the meals.

How can I make up for a non-diet meal?

How can I compensate for a non-diet meal?

For example, if you are going out for dinner, eat breakfast and eat very lightly and don't snack. Later, at dinner, don't let your hair down either. If you go to a restaurant, choose dishes that are as close to what you would eat on a diet. If you go to other people's houses, eat small amounts and avoid snacking (and going to alcohol, which also causes you to take in a lot of calories).

What happens if I stagnate after losing 5 to 8 kilos?

What happens if I stagnate after having lost between 5 and 8 kilos?

The final pounds are always the hardest to lose. Sometimes your body may need a trigger to get it burning again. This can be doing more sport or doing a more intense type of sport than what you already do. Or it can be an intermittent fasting diet. You may not have considered it, but maybe you didn't really have 10 kilos to lose weight. Here you can check if you need to lose weight or are already at your weight.

And when I have already lost 10 kilos, how do I avoid regaining them?

And when I have lost 10 kilos, how do I avoid regaining them?

Maintain the way of eating and exercising that you have followed during the diet and first introduce a free meal a week, in which you eat what you want, but without repeating and without exaggerating with the quantities. Then, when you have consolidated the lost weight, you can eat 2 to 3 free meals a week. But always check that your scale does not move from your ideal weight. And yes, with all that we propose in this diet to lose 10 kilos you will see that you do not have to regain the weight after doing a diet to lose weight.

When you want to lose 10 kilos, ketogenic diets are often used, that is, diets to lose weight that greatly restrict the amount of bread, pasta, potatoes, cereals or legumes that can be taken, even vegetables and fruits, until they are left in levels close to zero; and that other food groups such as proteins or fats increase a lot.

Clara's healthy diet to lose 10 kilos

This is not what we propose to you in Clara. First, because we believe that these diets do not work in the long term. That is, after strictly following its precepts, you cannot consolidate the lost weight and they usually have a high rebound effect, with which you not only regain what you have lost, but you can also add a kilo of tip.

And it is that they are not diets that generate a definitive change in habits, which is what will help you maintain your ideal weight after having lost these 10 kilos.

To lose 10 kilos you don't have to go hungry

But it is also that maintaining carbohydrates while following a weight loss diet has been shown to help control appetite, because plasma levels of a hormone called leptin are maintained, which attenuates appetite and increases energy expenditure; and it does not increase the levels of another hormone, grhelin, a powerful appetite stimulant, which with ketogenic diets can increase until we think about eating the stones.

What to eat every day to lose 10 kilos

Ideally, there should be a balance between the different foods you eat each day, to eat everything that is nutritionally relevant - that is, foods that provide us with more than just empty calories, such as alcohol or sweets … - in the right proportion. To do this, be guided by these recommendations that we make.

Vegetable. 3 servings the size of half a cup in the case of artichokes, aubergines, zucchini, mushrooms, broccoli … and almost a whole in the case of lettuce and other green leafy vegetables. Ideally, at least one of the servings should be raw vegetables.
Fruit. 2 servings daily. One serving is 1 apple or equivalent; 2 tangerines or equivalent; 1 slice of pineapple or equivalent; 1 cup strawberries or equivalent; 10 cherries or equivalent.
Carbohydrates 3 servings, taking into account that 1 serving is half a cup of boiled rice or boiled pasta, 1 slice of sliced bread or two regular loaves; 100 g of boiled potatoes.
Protein. There are 4 servings, but think that a serving corresponds to 30 g of beef, pork, lamb, or poultry (chicken, turkey) or rabbit; to 30 g of white or blue fish; 6 prawns or prawns. 1 slice of sweet, Iberian ham or turkey cold cuts; 1 egg; 1/2 cup of cooked legumes; 20 g of aged cheese. Think that to eat a steak the size of your hand without your fingers, you eat about 3 servings of protein, so you only have one more for the rest of the day.
Dairy products. 2 servings, which is equivalent to 1 cup of milk, 2 yogurts, 80-100 g of fresh cheese or 40-60 g of aged cheese.
Fats 2 servings, taking into account that 1 serving is 1 tablespoon of EVOO, 1 tablespoon of butter, 1 tablespoon of mayonnaise, 6 large olives (or 8 small ones) or 1 tablespoon of kitchen cream; 20 g of nuts (a small handful).

Example of a diet day to lose 10 kilos

Breakfast. 1 glass of milk with 30 g of rolled oats
Snack. 1 fruit and 20 g of nuts
Food. Arugula and sprouts salad, sea bass fillet (90 g) in papillote with vegetables. 1 slice of melon,
Snack. 2 slices of bread with 1 slice of sweet artisan ham (100% meat, without starches).
Dinner. Zucchini cream without cream and a scrambled egg with wild asparagus and mushrooms. 1 yogurt

Downloadable weekly menu to lose weight 10 kilos

And here you have the step by step of the recipes that we propose in the diet to lose 10 kilos.

To complete these menus, consider these snacks for mid-morning or mid-afternoon. Choose them based on the rest of the menu, to complete what you should eat each day. Here are some ideas of what you can take:

1 piece of fruit + 1 handful of nuts
1 yogurt with fruit
2 slices of bread and a slice of ham or 20 g of natural tuna
3 homemade oatmeal and date cookies (without sugar)
1 kefir
1 tub of fresh cheese Burgos type
1 slice of sweet ham stuffed with cottage cheese
1/4 cup of hummus with carrot sticks

Other fundamental habits to lose 10 kilos

Sleep. But not only spend these hours in bed, but have a good time, to wake up rested. Why? According to research from the Kaiser Permanente Center for Health Research (USA), you need to sleep 6 to 8 hours a day to facilitate weight loss. If you have problems falling asleep, we will tell you how to go back to sleep soundly.
Exercise. It is the other great asset to lose weight. Only with exercise you will not lose 10 kilos, but it is the essential supplement for the diet. The ideal is to combine 2 or 3 weekly sessions of cardio (running, swimming, spinning, cycling…), with 2 or 3 toning exercises (weights, Pilates, gap, body pump…). And as important as this is to vary the routines and exercises, so that the body does not get used to it and is always in "burn mode". That you do not feel like stepping on a gym, we have an exercise routine to do at home with which excuses are not worth it. And if you want more ideas, don't miss the trainings of our private personal trainer, Eri Sakamoto.
Lead an active life. It is not just a matter of doing a few workouts each week if the rest of the time is spent from chair to chair and from sofa to bed. It is important that we make as many trips on foot or by bicycle as we can a day, that we prefer the stairs to the elevator or the escalators, etc.

And you can also read this if you want to discover many more tricks that multiply the effect of the diet.