Diet plan to lose 10 pounds is the perfect diet plan to lose weight in just a few weeks!. Diet plan to lose 10 pounds teaches you some of the best diets that are sure fire to help you lose that weight without much struggle.
A Diet That Offers A Rapid Weight Loss
Some of them are based on extreme calorie restrictions, others are simply ridiculous and ineffective. And while the first type of diet can actually help you slim down, the results that they give you are unsustainable.
Besides that, losing weight too fast can have some negative side effects, including irritability, headaches, dizziness, fatigue, constipation, hair and muscle loss, and more.
That said, when choosing which diet to follow try to stick to a healthy one that offers a gradual weight loss pace.
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Diets That Claim To Help You Lose 10 Pounds In 5 Days
There are hundreds of nutritional plans that claim to provide a quick result. Let’s take a quick look at the ones that promise to help you shed 10 pounds in less than a week:
- Cucumber diet
This is a mono-diet, meaning that you are only allowed to eat one type of food during the whole dieting course. It is focused on the consumption of cucumbers.
Although this vegetable is rich in water and fibre and low in calories, it fails to provide you with all the essential nutrients.
The cucumber diet is an unhealthy diet and it is not recommended by the experts.
- Apple diet
Like with a cucumber diet, an apple diet is a mono-diet and allows you to eat only apples for the whole five days. It is not nutritious enough and is not recommended by specialists.
- Water fast
Water fast requires you to abstain from any calories and allows you to only drink water.
It is followed by people for various reasons, including religious and moral beliefs. It can be safely followed short term, but it is not recommended for a long period of time.
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Can You Burn Two Pounds Of Fat A Day?
Although the sky’s the limit when it comes to dreaming, if you are planning a real-life action that would help you reach your goals, you should be realistic.
Let’s take for instance a five-day diet plan to lose 10 pounds. Of course, the promise of shedding two pounds a day sounds alluring, but is that result safe and even possible?
This question can be answered with the help of simple maths.
To slim down, you need to burn more calories than you consume.
Since one pound of fat contains 3,500 calories, by aiming at shedding two pounds a day, you set a target of burning 7,000 calories a day.
According to the NHS, an average adult man should consume about 2,500 calories a day, and an average adult woman 2,000 calories.
As you can see, it is impossible to lose two pounds a day, unless you eat over 7,000 calories a day.
How Much Time Should You Workout To Burn 35,000 Calories In Five Days?
If you still think that it is possible to lose 10 pounds in five days by avoiding any calories and performing lots of exercises (which is extremely dangerous), let’s take a look at how much exercise you need to burn this amount of fat.
Since the number of calories you burn working out depends on such factors as your initial weight, age, sex, body composition, and others, let’s take, for example, an average 155-pound person (70kg), whose diet provides them with 2,325 calories a day.
If this person starves, they will have 4,675 calories left to burn with the help of exercise, to burn two pounds of fat a day.
Now, let’s look at how much time will that require for different types of exercise:
- Swimming – 649 minutes (10.8 hours)
- Running at a speed of 5mph – 487 minutes (8 hours)
- Moderate intensity calisthenics – 865 minutes (14 hours)
- General weightlifting – 1298 minutes (21 hours)
Healthy Ways To Lose Weight
With that said, there are healthy ways in which a person can lose weight. These ways are:
Restricting Your Calorie Intake
This is the most proven way one can lose weight effectively . To do this, you need to know your total calorie intake every day. From that number, you need to reduce the number of calories by 500 calories every day. This creates a calorie deficit hence leading to weight. Using this plan, you will lose approximately a pound every week while still being healthy.
Reducing The Amount Of Carbs You Take
Low-carb diets are known to promote weight loss. On a low-carb diet, you look to reduce the amount of carbs you take in a day and increase the amount of proteins you take. Reducing your calories can also help reduce water weight and bloating as mentioned earlier. You can add to the weight losing effect by increasing your protein intake as you reduce your carb intake. Proteins make you feel full and reduce your appetite, this helps reduce the amount of calories you take . Proteins also require more calories to burn compared to the macros. This also helps in this weight loss journey.
A study to prove a low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects was done . The study went ahead to show low-carb diets are very effective for weight loss.
For one to lose weight, they have to change their lifestyle. This means changing your eating habits as well as working out. Exercises help one burn fat . This does not mean you should only work out in the gym and you are okay. You should try to be as active as possible in your day-to-day activities. Cardio is very effective for weight loss. Strength training helps convert fat mass into muscles. Muscles have a higher resting metabolism, which works to promote weight loss.
What Does Losing 10 Pounds Mean?
There are so many claims by different diets that promote quick weight loss. The question that most people ask is whether these diets are safe and healthy. Another concern is whether or not the weight loss is sustainable. Since everyone is very cautious with their weight, you will find diets that promise quick weight loss becoming very popular without proof if they are safe and recommended.
In this read, we shall look at examples of such diets, see if they are healthy or not and see what are the best ways to lose weight.
Different Meal Plans
Before we can look at the different meal plans that promise one to lose these many pounds in such a few days, it is important to know what losing 10 pounds in 5 days means. To lose weight, consume fewer calories than you burn. That creates a calorie deficit hence promotes weight loss. An average person consumes between 1200 calories and 3000 calories. 1200 calories being among the least calories a person consumes, and 3000 calories being among the most. 3500 calories are equal to 1 pound.
10 pounds are equal to 35000 calories. When you divide 35000 calories into 5 days, it means you need to be losing 7000 calories in a day. It is unhealthy to lose that many calories in a day, even if it was possible. For you to lose 7000 calories in a day, you need to be among the people who eat 7000 – 10000 calories a day. The only people known to come close to consuming those many calories in a day are sumo wrestlers.
When it comes to weight loss, a person is recommended to lose not more than 1 or 2 pounds in a week. This is a healthy number of pounds to lose, and it is very sustainable. To lose 1 pound in a week means you have to lose 500 calories in a day for 7 days. This way of losing weight does not promise false results or make you adopt eating habits that are not healthy.
Morning Detox Plan
Check out these exciting detox drinks that’ll help accelerate weight loss at home:
- A glass of lukewarm water with half a lemon and a teaspoon of honey.
- Boil a tablespoon of cumin in a glass of water and add it to your lemon-honey detox water. It burns fat efficiently.
- Add a tablespoon of apple cider vinegar and ½ tablespoon of cayenne pepper to a glass of lukewarm water to whip a fat-burning detox drink.
- Add a tablespoon of ginger paste and two tablespoons of fresh mint paste to a glass of warm water.
- Blend cucumber with mint leaves and half a thumb of ginger. Dilute the paste in a litre of water and consume it first thing in the morning.
A Diet Plan To Lose Weight Successfully!
The past couple of days have witnessed trending news in the form of the stunning transformation of Anant Ambani, son of Mukesh Ambani, MD of Reliance Industries Limited. Anant, who had previously been burdened with excessive body weight due to intake of some strong medications, has achieved an unbelievable target of losing 108 Kgs of body weight in just 18 months!
Many people suffer from obesity and many other conditions as an aftereffect of excessive body weight, but don’t know how to address the issue to attain a healthy weight. In this regard, the story of Anant is an inspirational lesson for all those who want to lose weight and follow a strict diet plan and exercise regime continuously to achieve their goals. Just like him, now you too can attain a healthy body weight and a fit physique too through the techniques mentioned below:
1. Following an Appropriate Diet Plan – A healthy diet is the key to a good weight loss regime besides the implementation of an effective exercise plan. Anant had opted for a strict low-carb diet without the presence of sugar. This type of diet has a lot of benefits including weight loss in a healthy way. This type of diet requires you to avoid all types of processed food items including breads, soft drinks, cereals, pastas, sweets etc. And increase the intake of foods rich in healthy fats and proteins.
2. Weight and Functional Training – Weight training is known for burning calories and functional training helps in increasing your core stability through exercises like squats, stretches, lunges etc. A combination of these two in your exercise regime will not only help you lose weight, but will also enable you to do it in a healthy way.
3. High-intensity Cardio Exercises – High-intensity cardio exercises are recommended by most gym instructors to people who want to lose weight as they increase your heart rate and consume lesser amount of time to eliminate the extra fat from your body.
4. Yoga – There’s no better way to stay fit and healthy than making yoga a part of your daily lifestyle. This ancient tradition not only tones your muscles and burn calories, but also gives you a healthier life by helping you relax your mind and body both. This was also one of the techniques followed by Anant to reach his destination of a having a healthy body.
We’ve put together a sample diet plan exclusively for you, which can help you lose weight in a healthy natural way:
Early Morning (6:30 am – 7:00 am) – a glass of warm water + 1/2 lemon juice + pinch of salt; walk for 30 minutes.
Breakfast (8:00am – 9:00 am) – 1 cup milk/tea, with fruit, oats with milk/namkeen oats, veg. Dalia, veg. Upma, veg. Poha, veg. Sandwich, 2 egg whites/1 whole egg and toast.
Mid-Morning (11:30 am) – fruit/sprouts
Lunch (1:00 pm – 2:00 pm) – 2 chapattis with vegetable, salad, dal/curd/idli + sambhar (alternatively, if you want to have 1 bowl rice, have it with 1 katori rajma/kadhi/dal/chhole + salad)
Tea-Time (4:30pm – 5:00pm) – tea/coffee + 2 biscuits/rusks
Evening Snacks (6:00 pm – 6: 30pm) – roasted chana, sprouts, popcorn, veg sandwich, sometimes 4-5 almonds, walnuts, pista, raisins
Dinner (8:00 pm – 8:30 pm) – 1-2 chapattis with vegetable, salad or 1-2 veg sandwiches, or roasted chicken/grilled fish (if non-vegetarian)
Post-Dinner (if required, at 10:00 pm) – 1 cup of milk.
We hope the above suggestions and the sample diet plan will inspire you to embark on a journey of transforming yourself into a healthier and happier person! There’s no happiness better than feeling good about yourself!
Foods to eat
Foods allowed on the Whole30 diet mostly consist of minimally processed foods, including:
- Meat, eggs, and poultry: beef, veal, pork, horse, lamb, chicken, turkey, duck, etc.
- Fish and seafood: fish, anchovies, shrimp, calamari, scallops, crab, lobster, etc.
- Fruits: fresh and dried fruits
- Vegetables: all vegetables
- Nuts and seeds: all nuts and seeds, nut milk, nut butter, and nut flour (except peanuts because they are legumes)
- Some fats: olive oil, coconut oil, ghee, avocado oil, tallow, lard, duck fat
Foods to avoid
During the 30-day diet, you must eliminate certain foods from your diet. These include:
- Sugar and artificial sweeteners: raw sugar, honey, maple syrup, agave syrup, artificial sweeteners, and all products containing these
- Alcohol: all types of beer, wines, liqueurs, and spirits
- Grains: all grains, including wheat, corn, oats, and rice
- Pulses and legumes: peas, lentils, beans, peanuts (green beans, sugar snap peas, and snow peas are exceptions)
- Soy: all soy, including tofu, tempeh, edamame, and all products made from soy, such as miso and soy sauce
- Dairy: cow, goat, and sheep’s milk, yogurt, cheese, ice cream, and other products made from dairy
Here are some of the most common diets that work to get you into a calorie deficit quickly…
1. High protein diet plan
High protein diets work fast – and more easily than others. Studies from The American Journal of Clinical Nutrition show that a higher intake of protein increases the level of fullness you feel. This is because protein works to increase the hormones GLP-1, peptide YY and cholecystokinin and decrease the ghrelin hormone, which causes hunger. It also works to increase your metabolic rate while sleeping.
Foods that are high in protein are also easily-accessible, with plenty of high protein breakfast ideas out there. This diet doesn’t require a special plan either, other than the standard calorie deficit if you’re looking for optimum weight loss. Foods with a particularly high protein count include:
- Eggs (6g of protein per egg)
- Nuts, especially almonds (6g of protein per 28g)
- Chicken (53g of protein per chicken breast)
- Oats (11g of protein per 128g)
- Lean beef (25g of protein per 85g)
- Tuna (27g of protein per 142g)
- Lentils (18g of protein per 198g)
- Greek yogurt (17g of protein per 170g)
There are many diets that revolve around this idea with The Dukan Diet being one of the most popular high-protein plans out there.
2. Detox diet plan
‘Detoxing’ is a buzz word in the diet and wellness industry. While many people immediately associate detoxing with green juices, kale smoothies and a lack of ‘real’ food, it doesn’t have to be that way. The body naturally takes itself through a detox with processes in the liver and kidneys, but the addition of more macronutrients, vitamins and minerals in your diet will help the journey along. More fruits and vegetables have also been linked to better skin, an improvement in hair growth and more energy day-to-day – as well as weight loss.
Some of the best foods to eat on a detox include those that include high amounts of protein, B vitamins, vitamin E and C, magnesium, selenium and zinc. These include affordable, accessible and versatile foods such as potatoes, wholemeal toast, yogurt, eggs, green and fibrous vegetables, lentils and chickpeas.
As all these foods are also low in calories, you’re more likely to be able to get into your calorie deficit as well and stay full in the meantime. As the foods are lower in calories, you can have more of them without exceeding your target for the day.
3. The 5:2 diet
Just one of the ways to get into intermittent fasting, the 5:2 diet plan is one of the most popular diets that work fast out there. It involves fasting, which is eating a restricted number of calories for two days of the week and your maintenance calorie level for the other five. While some people have said that your calorie target on fasting days should be around the 600 mark, founder of the diet Dr Michael Mosely has also said that 800 calories on fast days is a good number to aim for to achieve results.
This comes largely from research on similar types of short-term, low-calorie diets of around 450 to 800 calories per day. One study from 2017 found that both rapid weight loss and long-term weight loss plans “caused reduction in waist circumference, hip circumference, total body water, body fat mass, lean body mass, and resting metabolic rate (RMR)”. They did find, however, that those who lost weight slowly over time retained more muscle mass than those who did it quicker.
Intermittent fasting may be difficult when you get going and the 5:2 diet should only be attempted for a limited amount of time before going into your maintenance phase. But, it’s a successful way to drop pounds quickly.
4. The 16:8 diet plan
A similar plan to the 5:2 but with a different time scale is the 16:8 diet plan, which uses similar theories of calorie restriction to create a diet that works to help weight loss quickly.
The 16:8 diet plan stems from the 8 Hour Diet book by author David Zinczenko and editor-in-chief of Men’s Health, Peter Moore. They suggest that a longer fasting time between eating gives the body the time it needs to process the food and burn away any extra fat. Also called the 8 Hour Diet, this type of intermittent fasting breaks the day up into two parts – a 16 hour period and an 8 hour period. For the larger portion of the day, you eat and drink nothing but water, coffee and other unsweetened drinks. Then for eight hours, you eat all your meals and snacks.
While the 16 hour period may seem like ages, this is stretched over your regular sleeping time so you’re only fasting for about eight hours in actuality.
A 2014 review into 16:8 fasting shows that it’s a good alternative to traditional methods of getting into a calorie deficit. It also helps to reduce the risk of type 2 diabetes and aids weight loss in people who are overweight or obese.
Another study from 2018 found that this 8-hour eating window could also help to reduce blood pressure in adults who are obese.
5. Palaeolithic diet plan
The Paleo diet plan is all about going back to the basics and has long been cited as one of the diets that work fast. This plan involves eating mainly whole foods, vegetables, fruit, lean meats, nuts and seeds, similar to how hunter-gatherers would have eaten all those millennia ago. Much like the detox, the Paleo diet also restricts particular foods, including processed items, grains, sugar, and dairy in some circumstances.
One study published in the American Journal of Clinical Nutrition found that a Palaeolithic diet “resulted in greater short-term improvements in metabolic syndrome components than did guideline-based control diets.” This means that the diet was found to be better than standard portion and calorie-controlled diets at improving our metabolic rate, which helps us to burn calories outside of exercise.
Another set of research from 2016 on people with type two diabetes found that the diet improved fat mass and metabolic balance, improving insulin sensitivity, glycemic control, and leptin.
There’s also multiple studies that suggest the Paleo diet could be more effective for weight loss than similar ones, such as the Mediterranean diet or low-fat diets. One study from 2013 which looked at the difference between the Paleo diet and the diabetes diet suggests this might be because the Paleo diet is orientated around high-protein foods. These are more filling and help you feel satiated for longer.