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Diet “Ten percent” Menu

Updated: Feb 15

  • There are countless diets, so we have talked many times about the good ones, but also about the less effective ones, which last a short time and are prone to the yo-yo effect. However, lately there has been talk about the “Ten Percent” diet, which shows excellent results, where you can lose ten percent of your body weight within three weeks.

  • So, this diet can last for three weeks, but it can also be repeated in cycles until you finally reach the desired weight, but between each cycle you need to take a break of 20 days.

Why “Ten percent”?

  • “The advantage of this diet is to lose 5-10% of your body weight and set your goals accordingly. Many of them set unrealistic goals for weight loss, for example they want to lose 20-30% of their body weight in a very short time, which results mostly in frustration. It has always been more realistic to aim to lose 5-10% of your body weight. After a person loses the first 10%, they will know what they need to do to lose more weight.

First week

First day: vegetables of your choice, without restrictions, can be eaten in different ways – cooked, raw, steamed, in salads, stews, etc., salt and spices can be used, only olive oil is allowed as a fat.

Second day: cooked meat of your choice, the meat must not be prepared with fat, so it is recommended cooked either from the oven or grill pan.

Third day: rice or polenta with a little spice.

Fourth day: yogurt, kefir, lean or cottage cheese, fruit yogurt is not recommended because of the sugar it contains.

Fifth day: eat eggs, boiled or omelet with a minimum amount of fat.

Sixth day: fruit day, fresh and cooked fruit, dried fruit and nuts in smaller quantities.

Seventh day: protein day (meat or fish of your choice), all meat except fried.


Second week

First day: vegetables of your choice and cooked meat, can be eaten in different ways – cooked, raw, steamed, in salads, stews…

Second day: meat with vegetables

Third day: rice with vegetables

Fourth day: dairy day, side dishes such as eggs, salad, or fruit can be added along with dairy products

Fifth day: salad, fruit or yogurt can be added as a side dish to the eggs

Sixth day: fruit of your choice; can be fresh, in the form of salads or sugar-free compote

Seventh day: protein day, eat meat or fish of your choice


Third week

The third week is the same as the first week in terms of nutrition plan.

  • Those who adhere to the menu after three weeks should lose ten percent of their initial weight. During the diet, daily physical activity for at least 30 minutes is recommended. The health benefits of a five to ten percent weight loss are obvious and have been proven in numerous studies.

  • “Bad cholesterol in the blood is reduced, blood pressure is regulated, and all of this significantly reduces the risk of cardiovascular diseases such as heart attack and stroke,” said Dr. Ergin. Being overweight or obese also increases the risk of type 2 diabetes because the body cannot effectively use insulin, a hormone that helps turn food into usable energy. Obstructive sleep apnea is a sleep disorder commonly diagnosed in obese patients.

  • Water, unsweetened coffee and tea are allowed as drinks, and in order not to further exhaust the body, make sure to drink enough water.

Recipes
  • When it comes to the first week of the diet, you really don't need recipes, however, during the second week, food combinations allow for creativity.


Vegetables with boiled meat
Ingredients:
  • 500 g of beef

  • 200 g of young zucchini

  • 3 green peppers

  • 2 tomatoes

  • a clove of garlic

  • olive oil

  • chives

  • Vegeta, salt, pepper


Preparation:
  • Cook the meat and cut it into larger pieces. Sprinkle Vegeta and pepper and cook for another ten minutes. Cut the tomatoes and peppers into pieces, the zucchini into thick sticks, put them in olive oil, sprinkle with spices and cook for about twenty minutes or until the pepper softens.

Rice with vegetables in a wok
Ingredients:
  • 1 teaspoon of oil

  • 2 spring onions

  • 2 stalks of celery

  • 150 g of cabbage

  • 2 cloves of garlic

  • 2 cm of ginger, freshly grated

  • 1/2 a red pepper

  • 200 g of boiled rice

  • 2 Tablespoons soy sauce (instead of salt)

Preparation:
  • Heat oil in a wok, then add onion, celery, and cabbage. Fry quickly for two minutes, stirring constantly. Add garlic, ginger and red pepper and fry on high heat for one minute. Add the cooked rice and continue to stir.

  • Use the contact form for questions or advice.

  • I would be happy if you would comment on my recipes and put like.

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