How to Lose 10 Catties in 10 Days With Keto Body Tone

  It is not easy to lose 10 pounds in 10 days, but you can make some changes, follow some tips, and do some exercises to make yourself lose weight faster. No matter which weight loss plan you choose, be very careful. Before starting any diet or exercise plan, be sure to consult a doctor.

Eat Right

Reduce carbohydrate intake. To lose weight quickly, you should stop eating sugar from most carbohydrates. Single or bad carbohydrates include foods such as bread, noodles, and potatoes. All carbohydrates are broken down into glucose to provide energy for the body. In a weight-loss study, people who reduced carbohydrate intake were more likely to lose weight than people who reduced fat intake.

Reducing carbohydrate intake helps suppress appetite and lower blood sugar.

Complex carbohydrates are relatively healthy and are found in whole grains, vegetables, fruits, and beans. You can take them in moderation, you don't need to skip them at all.

Don't Eat Junk Food

Junk food can hinder weight loss, it is best not to eat it at all, and do not stock up on such food at home. Resist the temptation of junk food and throw away all the junk food in the pantry, refrigerator, and freezer. Don't eat in restaurants that serve junk food. Junk foods to avoid include:

Sugary drinks-This includes all drinks with added sugar, the most common being soft drinks. Some juices are also sugared.

1. Pizza
2. White bread and noodles
3. Butter or margarine
4. Puff pastries, biscuits, and cakes
5. French fries and chips
6. ice cream
7. Processed meat products and cheese
8. High-calorie coffee drink
9. Most fast food
10. Most processed food
11. High-sugar food.

Reduce Sugar Intake

The American Heart Association recommends that adult women only consume 6 teaspoons of sugar (about 100 calories) a day. To lose weight quickly, you may have to lose less than the recommended intake.

Not eating junk food does not mean you will not consume sugar. Sugar may be hidden in foods such as bread, condiments, and sauces. Be sure to check the nutrition label to confirm the sugar content of the food.

Increase Protein Intake

This may be the key to weight loss. Protein can help you lose weight while maintaining muscle mass, helping you burn calories faster. Consider doubling or doubling the recommended daily protein intake (RDA) to help you lose weight.

The recommended daily protein intake depends on gender and height. For example, a woman who is 165 cm tall should consume about 90 grams of protein per day.

In order to maintain weight, the average adult's daily protein intake per kilogram of body weight is 0.8 grams. Just multiply your body weight (kg) by 0.8 to get your recommended daily protein intake (g).

Healthy proteins include whey yogurt, cottage cheese, eggs, steak, ground beef, chicken breast, yellowfin tuna, halibut, salmon, anchovies, navy beans, lentils, and peanut butter.

Drink more water. Studies have shown that drinking 470 ml of water before meals can help lose weight. This can increase satiety and keep the body hydrated.

You should drink about 1900 ml of water every day to keep your body hydrated. If you do exercise, drink more water. Drink enough water to make sure your urine is light-colored.

Limit Salt Intake

Studies have shown that reducing salt intake can help you lose weight quickly.

Avoid salty foods to reduce salt intake. Many sodas also contain a lot of salt. Be sure to check the nutrition label to confirm the salt content of the food.

• Reducing salt intake also helps lower blood pressure.
• The doctor recommends limiting the daily salt intake to 1500-2300 mg.

Processed foods are high in salt. If you can’t cook it yourself, be sure to check the nutritional content of the food outside. You may be eating more salt than you realize.

The Calories Consumed Every Day Are 500 Calories More Than the Calories Consumed

In order to lose weight, you must calculate how many calories you consume every day, and then consume 300-500 calories less than this. Note that the calorie intake cannot be reduced too much. On average, women must consume no less than 1,500 calories a day, while men must not less than 1,700 calories. Be sure to pay attention to this. Don't starve, otherwise, the body will be very painful and uncomfortable.

To calculate your daily calories, you must consider how many calories your body consumes during rest and exercise.

There are many useful guides on the Internet that show how many calories an individual exercise can burn.

There are even programs on the Internet that can help you calculate calories. You can search for "calorie calculator", "calorie tracker" and so on on the Internet.

The amount of calories you need to consume depends on your weight loss goals, age, gender, fitness level, and height. If you are a 165 cm tall woman weighing 68 kg, and you are doing light exercise, you can consume about 1100-1500 calories a day to lose 1-2 cities a week.

Eat Smaller Meals

Eating a healthy Keto Body Tone and eating smaller meals can make the body feel better and more energetic. The body will not feel hungry and avoid wanting to eat more. There are many dieting methods on the market to try, but the most important thing is to limit the daily calorie intake. An example is provided below for your reference:

Breakfast-230 Grams of Fruit, 240 Ml of Yogurt

Snack-110 grams of strong cheddar cheese (90 calories), or 3 tablespoons of hummus (90 calories).

Lunch-a large bowl of lettuce, tomatoes, and a small amount of low-calorie sauce to make a salad. 230 grams of vegetables or fruits.

• Dim sum-3 tablespoons of dried cherries (75 calories), or 2 kiwis (90 calories).
• Dinner-170g grilled chicken breast, 230g broccoli, 230g fruit.
• Snack-230 grams of unsalted nuts or raw vegetables.
• Eat every 3 hours to maintain the efficiency of metabolism.

Pay Attention to Nutrition Labels

Record your daily intake of food calories, including drinks and snacks. You can add up the calories on the nutrition label with other useful nutrition information. Nutrition labels have a lot of useful information.

• Recommended dosage.
• Calories and calories from fat.

The percentage of various nutrients and the percentage of daily requirements.

Supplementary Notes-List the recommended daily requirements for various nutrients.