You Probably Already Know THE Answer- Perdre 10 Kilos En 1 Mois
I know that the word ” diet ” and ” cardio ” make you cringe.
That’s why I’m going to help you see the situation differently.
Instead of saying “diet”, say rather that you are going to have a better lifestyle .
In a practical way, you will not deprive yourself but rather change some of your habits.
Instead of saying ” cardio “, let’s say that you are going to do a physical activity of your preference and optimize it to lose calories. perdre 10 kilos en 1 mois
I remind you that the goal of a ” diet ” is to lose fat and keep your muscle mass .
Ok, it’s well recorded. But how long are we going to lose those 10 kilos? ”
Instead of giving you a figure from nowhere that is not valid for all situations, I will explain the reasoning. perdre 10 kilos en 1 mois
You must know one important thing:
1 kg of fat = 8000 kcal to burn (approximately)
I let you do the math for 10 kg of fat …
Now you understand why losing fat is a long term job .
Let us assume now that you are on a ” diet ” low calorie which makes you a deficit of 500 kcal per day .
Let’s also assume that you exercise 3 times a week and that your sport consumes 500 kcal per session.
Of course, taking into account the difference in metabolism, hormonal secretion, attendance, etc … there is a margin of uncertainty on the calculation.
This duration can be slightly higher or slightly lower perdre 10 kilos en 1 mois
After calculation, I estimate the total duration to 12 weeks .
For me, this is the optimal time to achieve weight loss properly .
It is undeniable that if you eat exclusively green salad for 12 weeks, you will lose more than 10 kg.
But the consequences of this weight loss can be dramatic: anemia, deficiencies, stretch marks etc …
Do not be tempted by the speed of the results.
Choose security. perdre 10 kilos en 1 mois
List of foods to focus on:
As promised, to help you change your eating habits, I chose certain foods based on their usefulness / function.
It’s up to you to make your menu according to your needs .
Energy source :
Melon : Very sweet naturally, rich in vitamins, ideal before a sport session.
Dates : To conume before a session of sport which is likely to be quite intense.
Very rich in glucose, so do not overdo it.
Source of good lipids:
Avocado : perdre 10 kilos en 1 mois Helps lower cholesterol and regulate blood sugar, avocado is essential in your diet.
Be careful to consue only ½ or ¼.
1 piece of avocadoequals almost 300 kcal.
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Almonds : Same unction, and quite caloric as the avocado.
Eat a handful of lmonds during your snacks.
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Substitute for high GI starchy foods
Some starchy foods (such as pasta or bread) have a high glycemic index. This induces a blood sugar that will eventually cause the feeling of hunger.
For this you must focus on low glycemic index carbohydrates such as:
Oatmeal : perdre 10 kilos en 1 mois Excellent for intestinal transit, best taken in the morning to provide all the carbohydrates your body needs.
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Brown rice : Contains 2 times more fiber than white rice, not to mention that its GI is lower than that of white rice.