You have a great trip planned to 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 Knowles. 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 of the other 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.
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 of time.
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 caloric intake for women should be 1200 per day and 1500 for men. Consuming anything lesser than that can cause 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 best suitable for you.
Sample Meal Plan I
Given below is a sample meal plan for a 10-day diet plan:
♦ 1 cup cut fruits/strawberries/raspberries
♦ 1 cup tomato juice or 1 cup plain yogurtLunch
♦ Plenty of tomato and lettuce salad with no dressing or a low cal dressing
♦ 1 cup onion/tomato/vegetable soup or sprouts
♦ 1 fruit servingSnack
♦ 1 fruit serving
♦ Fresh mixed vegetable salad like cucumber, carrots, cabbage, broccoli, tomatoes, lettuce with no dressing
♦ 1 cup cabbage soup
♦ 1 fruit serving
Given below is another sample meal plan:
♦ ¼ cup oatmeal
♦ ½ grapefruit
♦ 1 walnutLunch
♦ Whole wheat sandwich filled with tomatoes and avocado
♦ 1 cup sprouts
♦ ½ cup spinachSnack
♦ 1 medium-sized apple
♦ 8 almonds
♦ 1 craving control bar
♦ 6 oz. chicken breast (preferably baked)
♦ 3 small potatoes
♦ 1 cup broccoli
Eating your dinner early, drinking limited cups of tea or coffee during the day and eating meals at the same time everyday are other things to remember in the diet. If you get hungry in between the meals, help yourself to a fruit or a cup of tomato juice. Also, 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.
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:
Consume fresh fruits and vegetables throughout the day to avail the varied benefits that fruits and vegetables provide. 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. Fruits like papaya, apples, oranges, strawberries, grapefruits and raspberries, and vegetables like lettuce, spinach, broccoli, carrots, cabbage, provide necessary vitamins and fiber, thereby preventing constipation while you are following this diet.
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, keep yourself hydrated by drinking at least eight, 8-ounce glasses of water everyday. 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 of 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 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. If you have not exercised in a long time, start your workout gradually. Also, don’t quit exercising once you are off the diet. Just because you lost weight, does not mean that you stop exercising. Overweight or not, exercising is always a must.
♦ Reward Yourself
Reward yourself, just as you would reward a child on 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 in 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.