The 10 day diet plan is the new trend amongst those who are looking for a drastic weight loss in just 10 days and still able to get their dream weight. This 10 day diet plan to lose 10 pounds is the best guide you’ll find on the Internet for losing weight fast in a very short time of time. If you’re willing to follow this diet and exercise plan, I guarantee that you will lose a lot of weight within two weeks.
Losing 10 pounds in 10 days isn’t that hard. The reason we are not able to shed more is because of the wrong dieting tips and lack of exercise. Below I am sharing a 10 day diet plan for you to lose weight fast without feeling hungry.
Lose 10 Lbs In 10 Days: Expert-Approved Tricks And Practices To Tip The Scale In Your Favor
Losing weight is no walk in the park. Some have tried and given up, while others have tried and attained their weight loss goals. Those who have succeeded in losing weight attribute their success to knowing what weight loss entails. The secret to weight loss is focusing on healthy eating, maintaining a calorie deficit, and engaging in physical activity. You must combine all three of these to lose 10 lbs in 10 days. If you focus on these three pillars of weight loss, you will be surprised at how relatively manageable it is to lose weight. Read on to dive into whether you can lose 10 lbs in 10 days both safely and effortlessly. All our recommendations are expert-approved and have been backed up with valid scientific evidence.
How To Lose 10 Lbs?
The idea of losing 10 lbs in 10 days seems appealing but unfortunately it is a complete and utter lie. The reality is that you can drop a couple of pounds in ten days if you adopt several of the practices we cover later in this article. Before we go any further, here’s your reminder to talk to a professional before making any adjustments in your diet. Contrary to what you may think, you will need both medical and professional guidance throughout your weight loss journey. So, make an appointment with a nutrition expert right from the word go. Without further ado, here are the practices that can help you lose weight safely and sustainably:
- Watch Your Calorie Intake
As mentioned earlier, one of the keys to weight loss is cutting calories. If you consume fewer calories than your body burns, you will eventually lose weight. The amount of calories your body burns daily depends on your age, weight, and activity level.
However, before you start burning calories, you ought to know your daily calorie needs. Here is a sample of recommended daily calorie intake for both males and females in different age groups:
Males between 19 and 20 years:
- Very active: 3, 000
- Moderately active: 2, 800
- Sedentary: 2, 600
Females between 19 and 30 years:
- Very active: 2, 400
- Moderately active: 2, 000 to 2, 200
- Sedentary: 1, 800 to 2, 000
Males between 21 and 30 years:
- Very active: 3, 000
- Moderately active: 2, 600 to 2, 800
- Sedentary: 2, 400
Males between 31 and 50 years:
- Very active: 2, 800 to 3, 000
- Moderately active: 2, 400 to 2, 600
- Sedentary: 2, 200 to 2, 400
Females between 31 and 50 years:
- Active: 2, 200
- Moderately active: 2, 400 to 2, 600
- Sedentary: 1, 800
Males over 51 years:
- Active: 2, 400 to 2, 800
- Moderately active: 2, 200 to 2, 400
- Sedentary: 2, 000 to 2, 200
Females over 51 years:
- Active: 2, 000 to 2, 200
- Moderately active: 1, 800
- Sedentary: 1, 600
To lose weight, you need to consume fewer calories than you burn. A deficit of 500-1000 calories per day is recommended to help you lose weight at a safe and sustainable pace. For you to cut major calories, you can try and follow either a low-calorie or a very-low-calorie diet. Such meals will help you consume fewer calories than your body uses. Let us walk you through both of the diet plans.
10-Day Diet to Lose 10 Pounds
Plan to shed those extra pounds, Kim Kardashian style? Here’s all about the 10-day diet plan that you need to know before starting out. Although this diet claims to give you the desired results, like every other fad diet, the weight-loss does not last.
You have a great trip planned for the beach in the next 15 days. All your friends have bought gorgeous bikinis and swimming suits. Now, you are terrified because you know you have indulged too much in food for the past few days, the reason why you have put on weight. And, as the latest trend goes, even you want to follow a fad diet that shows quick results.
10-day diet is one such diet that was made popular by Kim Kardashian and Beyonce. Jackie Warner’s 10 pounds in 10 days has further promoted the diet.
But before you start following it, you should be completely aware of the apparent drawbacks of such a diet. Not only do such diets leave you feeling hungry and looking dull, but they also drain out all the essential fluids from your body.
Headaches, nausea, and dizziness are some harmful side effects of such diets. And what is more important is that, even after you have gone through so much, the weight will come back soon after you return to your normal eating habits.
Drawbacks
Doctors advise losing no more than 2 pounds in a week. Why? That is because, if you aim for losing more than 2 pounds a week, you will be consuming way too fewer calories than what is recommended for the normal functioning of the body. Due to consumption of such a small number of calories, it is obvious that one will notice considerable weight loss. But the weight loss that is observed, is nothing but water loss. Because it is near to impossible, to lose so much fat in such a short period. If you want to lose fat in such a short time, you will be eating too less and exercising much more. According to the USDA guidelines, the minimum calorie intake for women should be 1200 per day and 1500 for men. Consuming anything lesser than that can cause a headache, constipation, dizziness, etc. And if such a diet is followed for a long time, the person is at a risk of developing poor eating habits as well as eating disorders like anorexia nervosa, bulimia, and binge eating.
If you still wish to follow the diet after considering the above side effects, make sure that you consult a health professional. Once, you are done with that, you can start by following a plan similar to the ones given below. You can also consult a dietitian who can devise a diet plan that would be the most suitable for you.
Sample Meal Plan I
Given below is a sample meal plan for a 10-day diet plan:
Breakfast-
- 1 cup cut fruits/strawberries/raspberries
- 1 cup tomato juice or 1 cup plain yogurt
Lunch-
- Plenty of tomatoes and lettuce salad with no dressing or a low cal dressing
- 1 cup onion/tomato/vegetable soup or sprouts
- 1 fruit serving
Snack-
- 1 fruit serving
Dinner-
- Fresh mixed vegetable salad like cucumber, carrots, cabbage, broccoli, tomatoes, lettuce with no dressing
- 1 cup cabbage soup
- 1 fruit serving
Sample Meal Plan II
Given below is another sample meal plan:
Breakfast-
- ¼ cup oatmeal
- ½ grapefruit
- 1 walnut
Lunch-
- Whole wheat sandwich filled with tomatoes and avocado
- 1 cup sprouts
- ½ cup spinach
Snack-
- 1 medium-sized apple
- 8 almonds
- 1 craving control bar
Dinner-
- 6 oz. chicken breast (Baked)
- 3 small potatoes (Boiled)
- 1 cup broccoli
Early dinner, drinking limited cups of tea/coffee during the day, and eating meals at the same time every day are other things to remember in the diet. If you get hungry in between the meals, have a fruit or a cup of tomato juice. Substitute sugar with artificial sweeteners in your beverages. It’s preferable to make the soups fresh before every meal. Do not use tinned soups as they contain preservatives and the salt content is high which leads to weight gain due to water retention.
Guidelines
Here are a few guidelines to help you out, when following the diet; as well as to maintain the weight loss for a longer period:
Eat Plenty of Veggies And Fruits
Some vegetables contain antioxidants, while some are full of fiber and vitamins. Some vegetables help you burn fat while some can make your skin glow. Eating fruits and veggies does not deprive the body of essential nutrients that are necessary for its proper functioning. Consume fruits like papaya, apples, oranges, strawberries, and vegetables like spinach, broccoli, carrots, cabbage, provide necessary vitamins and fibers, thereby preventing constipation while you are following this diet.
Keep The Portions Small
Instead of having three big meals, make sure you have four or five small meals in a day as suggested in the above diet plans. If you go without eating for longer periods, your blood sugar levels can drop, and you start feeling hungry. Eating smaller meals at regular intervals will keep you satiated for a longer time subsequently, you tend to binge less. This practice also boosts metabolism.
Drink Plenty Of Fluids
When trying to shed off extra pounds, dehydration can be your biggest enemy. It might not always be hunger that makes you feel famished every time. The body has a tendency to confuse hunger with thirst. One way to avoid snacking every 1 hour is to keep yourself hydrated by drinking at least eight, 8-ounce glasses of water every day. You can also drink other healthy fluids like coconut water and fruit juices.
Take Your Multivitamins
When you opt to consume such small amount of calories, you would be eating almost very little fats. Now fats, are also a good source of vitamins. While following this diet, you might deprive yourself of these vitamins. This can make you feel extremely drowsy, weak and lethargic. Although fruits and veggies provide you with plenty of vitamins, it is always important to consult a doctor regarding the need for a multivitamin tablet. This will ensure that you are not deprived of important vitamins.
Eat Moderately
It is unwise to go on a binging spree once you are off the diet. This will result in a rapid gain of all the lost weight. Make sure that you increase your calorie intake gradually. Eating in moderation is the key to successful weight loss. Try to eat slowly and try to eat sensibly.
Exercise And Continue To Exercise
Religiously following or sticking to your diet only will not help. You HAVE TO exercise to get back in shape. Weight loss and exercising have never been mutually exclusive, and they never will be. It is not essential that you join a gym and start with heavy weights and high-intensity workouts. Simple cardio exercises like cycling, walking or jogging at least thrice a week will prove highly beneficial, however, do not strain yourself. Also, don’t quit exercising once you are off the diet. Overweight or not, exercising is always a must.
Reward Yourself
Reward yourself, just as you would reward a child for getting better grades. If you see you have made considerable progress, reward yourself with a small bar of chocolate or half a pastry. Don’t go too far though.
Don’t Go Back To Your Poor Eating Habits
The biggest mistake anyone can commit is, returning to their earlier eating habits almost immediately after the diet is over. Gulping down fatty foods is definitely going to put back all the lost weight, and even more. Instead, consult your dietitian. He/she will devise a proper diet plan for you so that you can slowly start incorporating the regular meals into your diet.
The above guidelines can also be followed after you get back to your normal eating habits. Restrictive diets are not the only solution to weight loss. However tempting it may seem due to the fast results you get to see, it is definitely not a healthy way of losing weight. A well-balanced diet along with regular exercise is the only way to achieve healthy weight loss. This way, you shed off the pounds at a healthy rate which ensures that the weight loss lasts longer.