Keto. Flex. Paleo. Whole 30. Vegan. There are as many diets as there are dangerous weight loss myths. So, what kind of food should you choose when you are in a fast food process and you only have 10 days? It seems that many studies have found that it doesn’t really matter what plan you follow for rapid weight loss, whether it’s low in carbohydrates or low in fat, as long as you eat fewer calories than you burn. The key is to be sustainable: a strategy that you can keep up with for a week and a half – and more.
“There should be no time limit for making a healthy choice,” said Leah Kaufman, RD, owner of Leah Kaufman Nutrition in New York City. Whether you’re losing LB to improve your heart health or you’re missing out on a wedding, try this 10 Day Fast Weight Loss Plan. You will burn fat and feel healthier and more confident.
Set (and write down) reasonable expectations for what you intend to accomplish during your challenge. “You can make a difference in 10 days,” says Brooke Alpert, RD, New York dietitian and author of the book. Diet detoxificationbut don’t expect to lose 20 pounds at The biggest loser. “While the actual weight loss will be about three to four pounds, you can really see the difference in how your body feels in about a week.”
All our RD experts agree: H2O is essential for weight loss. “Water is so important when you’re trying to lose weight, because it helps you feel full between meals,” says Amy Shapiro, RD, founder of Real Nutrition NYC in New York City. Here’s a simple rule of thumb: Hydrate to consume half an ounce of water than your total body weight in kilograms. (So if you weigh 180, you sip 90 ounces of water every day.)
It is just as important and beneficial (if not more so) to focus on diet quality rather than quantity, says a 2018 study published in Journal of the American Medical Association. Focus on real foods, rather than a strict calorie count, and you’re more likely to stay thin in the long run. Shapiro recommends these superfoods, especially:
- Celery, cucumbers and asparagus: “All are natural diuretics, so they will help eliminate fluids from the body.”
- Spinach: “It’s filling, because leafy greens are very high in fiber.”
- Fish or chicken breast: “Enough protein keeps the body busy breaking it down so you stay full longer.”
- Olive oil: “Fat helps food taste better and soothes your appetite.”
“Alcohol can affect our food choices and lead to inappropriate food choices,” says Kaufman. That’s why Alpert recommends this easy-to-remember motto for the rest of the 10-day fast weight loss plan: “Lots of water. Alcohol-free. Tons of greens and lean protein. ”
We will focus a lot on the actual meal plan during the ninth day, but for now, take a diary. “If I think my jeans are getting a little tight, I write down everything I eat for three days,” says Alpert. “It helps me clean up my choices and also prevent any of those unworthy bites that accumulate over the course of a day.”
Tracking has been shown to help you lose about five percent more body weight compared to those who abstain, according to a study published in Journal of the Academy of Nutrition and Dietetics.
Now that you know you tend to look for a brownie at 3pm or an extra glass of wine with your friend at happy hour, try to omit one or two of these triggers from your agenda every day. Some formidable enemies to keep an eye on:
- “Processed foods, white carbs, and sweetened drinks cause high blood sugar, which can lead to hunger or strong cravings that can ruin your progress,” says Shapiro.
- “Give yourself fried foods,” says Kaufman, “because they are high in fat, low in nutrition, and excess oil will make you feel lethargic.”
- “Eliminate extra sugar from your diet: coffee sugar, flavored or sweetened dairy products, practically, whenever you sweeten something, it stops,” says Alpert.
In fact, eliminating added sugars from your diet for just 14 days can help you lose up to a pound a day! For the entire diet – complete with recipes and a grocery guide – check 14-day sugar-free diet on sale now!
Eat most of your calories before 3pm and you’re more likely to be lean than your colleagues who enjoy dinner, says a International Journal of Obesity study.
“A healthy start should always include at least 50% fresh vegetables,” says Kaufman. And regardless of the high-calorie meal, “always make sure you have a low-protein breakfast, lunch and dinner,” she adds.
Supplement your current fitness routine with an extra 20 minutes of cycling, boating or running each day. “I believe in weight training for fitness and general health, but if I try to lose a few pounds, I will increase my cardio game for a few weeks,” says Shapiro.
Did you notice that I did not approach the exercise until later in the program? There is a reason. “You can’t beat a bad diet,” adds Shapiro. “I strongly believe that weight loss is 80 percent of what you put in your mouth. I consider food first, then add exercises for best results. ”
Numerous studies have found that diet plays a much more important role in weight loss, although 150 minutes of exercise a week is recommended to maintain weight – and more importantly, to improve overall physical and mental well-being.
Rather than a “detox”, follow Shapiro’s no-frills meal plan today to start your metabolism the moment you wake up.
2 poached eggs on 2 cups of greens, steamed + 1 cup of coffee and 2 cups of water
1 small piece of fruit + 1 cup of water
A green salad with leaves (dressed with 1 tablespoon of olive oil and 1 teaspoon of balsamic vinegar) covered with 4 ounces of chicken and ⅓ cup of quinoa + 2 cups of water
1 cup slices of cucumber with ¼ cup of hummus + 1 cup of green tea
6 ounces salmon, 2 cups steamed broccoli and cauliflower, ⅓ cup fried sweet potato cubes in 1 tablespoon olive oil + 2 cups water
According to the National Weight Control Registry, a database that tracks more than 10,000 people who have lost over 30 kilograms and kept them away for at least a year, 75% of the most successful dieters weigh at least once a week. Now that you have reached the end of the 10-day pilot regime, get on the scales and write down your progress. Are you ready to continue your progress? Turn on the fat burner with a copy of Super Metabolism Diet! With this book, you can quickly and easily turn your metabolism into a fat-melting machine.