The Perfect 10% Diet – menu, tips, results, reviews and experiences

Any excess pounds, especially if they are noticeable and drastic, except creating an aesthetic or visually undesirable changes on the body, can also have a negative impact on our health.

Specifically, the persons who have a problem with overweight also have a problem with the increased risk of high blood pressure, the risk of heart function disorders, as well as the risk of many other health complications.

Keeping all these facts in mind and guided by desire to get rid of excess weight, people often resort to diets which seem as the only solution and the way to get rid of excess weight.

However, the problem arises when during the short period of dieting people lose more pounds than it is healthy, which cause the reaction called yo-yo effect.

In order to avoid yo-yo effect during a diet, it is recommended not to exceed the limits in the weight loss and to lose up to 10% of the total weight for the period of three weeks.

This rule is one of the most important rules of the diet of 10%.

Which are other rules of the diet of 10%?

In order to be properly implemented, this diet needs to be composed of two phases. The first phase should last three weeks and during that period it is necessary to lose 10% of total weight, applying a specific diet plan.

The first phase of a diet is followed by the second phase. The second phase is also a period of three weeks which follows directly the period of the first phase. In the second phase of the diet, it is necessary to adapt the body to the new body weight and to try to avoid yo-yo effect, i.e. to avoid regaining the weight. We can achieve it also with a certain diet plan.

In the text below you can read how exactly is conceived the diet plan in the first and in the second phase of the diet of 10%.

The diet plan in the first phase:

The first week of the first phase:

Monday:

All three meals should be made up of fresh, boiled or grilled vegetables. You can choose any type of vegetables. In addition, you can also use the spices and olive oil as a dressing over vegetables.

Tuesday:

All three meals should be made up of boiled or roasted meat. It does not matter what kind of meat you will choose, the important thing is that you do not eat the meat fried in oil or fat. You can also use the spices and olive oil as a dressing over already prepared meals.

Wednesday:

All three meals should be made up of boiled rice or polenta. During the preparation of meals you can use the spices that will enhance the taste of food.

Thursday:

All three meals should be made up of milk and milk products.

Friday:

All three meals should be made up of boiled, poached or roasted eggs. It is important not to consume eggs fried in oil. You can also use spices.

Saturday:

All three meals should be made up of fresh or boiled fruits (compote) and of naturally squeezed juices. Sugar or other sweeteners should not be used.

Sunday:

All three meals should be made up of boiled or roasted meat. You can also use fish meat, spices and olive oil.

The second week of the first phase:

Monday:

All three meals should be made up of boiled or roasted meat and of boiled or fresh vegetables. You can spice the meals to taste or pour them with olive oil. When it comes to meat, you should not eat breaded meat and when it comes to vegetables you should not consume potatoes and legumes.

Tuesday:

Apply the same rules as for Monday.

Wednesday:

All three meals should be made up of boiled rice and fresh or boiled vegetables. All spices are are allowed.

Thursday:

All three meals should be made up of milk and milk products, but also of fresh or boiled fruits or vegetables and of boiled, poached or roasted eggs. In addition, you can use all kinds of spices or olive oil as a dressing over meals.

Friday:

All three meals should be made up of boiled, poached or roasted eggs whose taste can be enhanced with spices. You must not consume the eggs fried in oil.

Saturday:

All three meals should be made up of fresh or boiled fruits (compote) and of freshly squeezed juices. You must not use sugar or other sweeteners.

Sunday:

All three meals should be made up of boiled or roasted meat and of boiled or fresh vegetables. The meals can be spiced to taste or poured with olive oil. When it comes to meat, you must not use breaded meat, and when it comes to vegetables, you must not use potatoes and legumes.

The third week of the first phase:

Repeat the same diet plan from the first week of this phase.

The diet plan in the second phase:

As we have already noted, the main objective of the second phase of the diet of 10% is to gradually and properly adapt the body to a new body mass and to prevent the occurrence of yo-yo effect, i.e. to avoid regaining the weight lost in the first phase.

During the duration of this phase, which also lasts three weeks, it is important to stick to the following rules:

– Drink 750 milliliters of green tea daily (250 ml three times a day)

– Drink 200 milliliters of yogurt daily

– Drink 2 liters of water daily

– Avoid fatty foods, as well as bread, dough products, fast food, snacks and sweets.

Most of those who have adhered to these rules have achieved the desired results and their experiences with this diet are very good, but of course it depends from person to person.

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