This article will give you a strategy with which you can lose 10 KGs weight fast with an easy diet plan. It helped 100s of clients to transform and lose fat extremely and if you apply all these strategies properly then you can lose 10 kgs weight in just coming weeks. The healthiest approach to lose 10 KGs weight involves a combination of a balanced diet and increased physical activity. Adopting a meal plan rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains, can promote weight loss.
Lets talk about the diet plan which will help you lose 10 kgs weight.
1-The Diet Plan Explained
In diet plan, you will follow a strategy which we call carb back loading. Carbohydrate Back Loading means that we will consume only three meals in a day and out of those three meals we will take carbohydrates in only one meal and in the other two we will consume only proteins and fats. We have only the art of this so if you want results then you have to be very strict with this plan.
2-Calculating Your Caloric Needs
So firstly, you need to calculate the required calories, proteins, fats and carbs.
Now here we are going to take an example of an individual whose weight is 80 kg and he wants to lose 10 kgs weight fast. Now to calculate the required calories you have to multiply your weight by 20. That means we will multiply 80 kg by 20 so we will get 1600 calories. I have to consume nine Let’s calculate total protein, carbs and fats. Now remember that 1 gram of protein has four calories. One gram of protein has four calories and fats have nine calories.
- To calculate protein, you will multiply your body weight by 1.5. That means 1.5 * 80 grams = 120 grams of protein, which means 480 calories.
- To calculate fats, you will multiply your body weight by 1.5. That means 1 * 80 grams = 80 grams of fat.
- And to calculate total carbs and total required calories of protein and – fecal matter is equal to 400 calories is equal to 100 grams of total calories.
Now we will divide these kelvins and macros in 3 meals which will help to lose 10 KGs weight . The meal will have 10 grams of protein, 0 grams of carbohydrates and 40 grams of fat. And in meal one, protein grams will be there, carbohydrates will be zero grams and fats will be 40 grams and meal three which is going to be our post workout meal, our protein will be 40 grams, fats will be 0 grams and all the carbohydrates, that is, we will consume 100 grams in the meal.
NOTE: Also remember that after every week, whatever your new weight will be, you have to keep adjusting your calculations according to that, whether you are working out in the morning or you are working out in the evening, only in the post workout meal you will consume all your carbohydrates and whatever zero fat you consume.
3-Supplementary Foods To Lose 10 KGs Weight
Now we will talk about supplementary food to lose 10 KGs Weight Fast
- First of all you should take protein. Here you should take some protein to complete your protein needs.
- Secondly, you should take multivitamins to take care that there is no deficiency in it.
- And thirdly but optionally you should take B vitamins.
In which you will definitely include a small portion of boiled vegetables. In which you will include vegetables like lentils, green minced carrot, lettuce, broccoli etc. so that you can eat enough. You will not feel too full and your digestion will be good. Now for protein, you will use this list of foods. For fats, these are unsaturated fats, you will eat them more and saturated fats will be less and for carbohydrates, you will use this list of foods. Now we will talk about supplementary food.
First of all, you have to take protein. Here, you should take some protein to complete your protein needs. Secondly, you should take a multivitamin to take care of any deficiency. And thirdly, it is optional. Specially for those people who train fast so that their masala gets absorbed.
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4-Recommendation
We would recommend that you should do workout at least four days in a week to lose 10 KGs Weight Fast. May it be cardio or simply go for a walk in a park near your house.
For a better understanding do watch :
https://www.youtube.com/watch?v=r_WZh86bN1Y
Make sure you tell us in the comment section what kind of results you have got.
Keep going and keep drawing strong in this 10 kgs weight loss journey!
FAQs
1. How can I lose 10 kg quickly in the healthiest way possible?
The healthiest strategy for losing 10 kg is to combine increased physical activity with a balanced diet. Weight loss can be aided by using a diet that focuses on entire foods such fruits, vegetables, lean proteins, and whole grains.
2. How much time does it take to lose ten kilograms?
Although the time it takes to lose 10 kg can vary depending on personal circumstances, losing weight at a healthy and sustainable rate usually takes between 0.5 and 1 kg each week. As a result, it could actually take ten to twenty weeks to lose 10 kg. Beyond this point, rapid weight reduction can cause nutritional deficits and muscle loss, so it's critical to put health above speed.
3. Are there any particular diets that promote rapid weight loss?
A number of dietary strategies, such as low-calorie diets, intermittent fasting, and the ketogenic diet, can help in rapid weight loss. While each technique has unique advantages, care should be taken when utilizing them. Before making major dietary changes, it is best to speak with a healthcare provider to make sure you are getting enough nutrients and to minimize any dangers to your health.
4. How does exercise help people lose weight quickly?
Exercise helps people lose weight by improving metabolism, burning more calories, and maintaining muscle mass.