How to lose 10 kg in a month without damaging your health

Around 10 kg per month

You can lose weight without compromising your health. But this should be done correctly. If you want to lose 10 kilograms quickly in one month, then you need to know that it is not safe to lose two and a half kilograms in 7 days. Doctors believe that an overly spectacular diet will put pressure on the body.

Please note that the standard is considered to be no more than 700 grams of weight loss per week. At the same time, you can't be exhausted because of a hunger strike, just follow the recommendations and eat correctly. This type of food will not harm you, although it lasts longer. The faster we lose weight, the harder it is to recover. Nutritionists call it the "boomerang effect".

How to lose 10 kilograms a month without damaging health?

Due to dietary restrictions, the body activates protection by storing fat in a warehouse. If you don’t fast, fat will double. Fat people are more likely to lose the first ten kilos. It is true that at every next step, they will have to make great efforts to win it back.

The result of losing 10 kilograms per month

Nutritional advice

If you ask experts how to lose 10 kilograms in the next month without harming your health, they will most likely recommend that you eat separately. This means that protein, carbohydrates and fats must enter the body at different times. In other words, the less kimchi on your plate, the simpler the food and the greater the benefits. But we must not forget sports either. Lying on the sofa, you can't get rid of the weight.

Limitations of fast eating

The type of calorie restriction recommended by nutritionists is called a fast diet. They banned certain types of food for a short time. They will not cause serious harm to the body. Among the most famous types:


This moderate fasting is expected to lose up to 4 kg in 4 days.

first day

They eat cooked rice and drink tomato juice. You can use green tea (about two liters) instead of drinking. Eat in moderation to avoid feeling hungry. Salt is limited.

the next day

Only low-fat cheese with kefir is allowed. The amount of food should be within the normal range.

The third day

Boiled chicken breast. You can use lean turkey instead. Drink only green tea. Sugar is excluded.

The fourth day

We perform blood purification. During the day, you should drink a small bottle of dry red wine (not port). Eat a slice of unsalted cheese.

Single product diet

The duration of this diet is very short (about a week). The most famous of these are kefir, Japanese, protein or buckwheat.


It is considered strict but effective. The promised effect is to lose up to one kilogram of body weight per day. Kefir is good for the stomach and intestines. It removes toxins from the body very well. However, it can only be used after consulting a doctor. Many pop stars have adopted this fasting method. The main principles are as follows: 1. 5 liters of sugar-free kefir should be consumed in small portions during the day. This is a clean diet that lasts three days. However, if you don’t like this method, you can eat up to one kilogram of fruit per day. However, in this case, the kefir fast should be extended to one week.


Allows you to lose up to eight kilograms in a few weeks. There are several options. The first consists of protein foods and vegetables. It has restrictions on carbohydrates. The second option includes rice, vegetables, fruits, fish, beans, green tea and milk.


It can last up to two weeks. As the name suggests, it only contains protein products. Lean meats: beef, veal, chicken breast, cottage cheese and eggs. This type of food is suitable for young people who are actively involved in sports. It is used no more than once a year because it has contraindications. It is best to consult a doctor.

Fast day

The characteristic of this fasting is that only one product is consumed during the day. Buckwheat is most helpful for weight loss. In two weeks, you can lose 10 to 15 kilograms or more. It is not difficult to prepare. In the evening, take 500 grams of buckwheat, wash, and pour 1. 5 liters of boiling water. Then wrap the pan with a warm blanket until morning. She was ready the next day. Drain excess water.

The resulting porridge is divided into four doses. In addition, you can drink one liter of low-fat kefir a day and eat vegetables (cucumbers, tomatoes, celery) or sour fruits.

The described diet limits the intake of carbohydrates and forces the body to consume the energy reserves in our fat reserves.

From this we can conclude that combined with diet, it is very possible to lose 10 kg within a month. The premise is that you do it very carefully, without excessive enthusiasm. Of course, the recipe given has a different effect on everyone. This is due to the personal ability of the body, the desire to participate in sports and the right diet.

side effect

The desire to lose weight quickly can cause fatigue, headaches and general weakness. Don't make it your goal to lose weight on a specific date. It's best to take your time, but be steady, and make sure that the 10 kilograms you lost will never come back. The most important thing is to set goals and arrange meals correctly. Before starting fasting, consult a dietitian and research the information that can be found on the website.

About motivation

Slow but sure weight loss is not only a reorganization of the body, but also hard work for oneself. If you have the ability to deal with your laziness, then you can be proud of the results. In order to motivate myself, I sometimes take pictures without wearing clothes. This is to better evaluate the results. Do this at the beginning and end of the month.

Such photos will make you happy and encourage you to further strive for a beautiful body. If you don't want to do strenuous crossovers and fitness, you can replace them with brisk walking, light running and breathing exercises.

If you have the willpower and desire to be a master of a great body, you will find that you will gradually get rid of excess fat in a few hours.