Mediterranean Diet 101

How to Lose 10kg in a Month?

mixed-salad-with-egg-whites-2mLosing certain amount of weight within given period requires planning, effort and consistency, to say the least.

Losing 10kg in a single month is not too hard thing to do and it is maximum recommended weight loss during period of one month, except if you are really very fat and heavy.

Before going on a such diet, there are few preliminary steps:

- check your health at your doctor and inform him/her about your plan on losing fat (fat, not just 'weight') and do some checks (blood count, blood pressure, hormones if you have any issues with them, ECG etc). If you have any issues, like heart problems and/or similar, it is highly recommendable to lose unwanted fat, but doing HIIT (High Intensity Interval Training) uphill sprints could kill you!

- learn few things about cooking and healthy nutrition in general. If you are new to health, fitness and sports in general, you have to educate yourself about these things.

- join local gym, unless you have home gym. Even if you join the gym, having some sort of cardio machine at home can be very helpful.

- having personal coach is recommend, but not required.

- prepare to take photos of yourself on a weekly basis. These photos will NOT show significant change weekly, but biweekly and especially one month difference, can be significant and in the end, very motivating.

There are other things that can help, but these are most important.

How Many Calories Do I Need to Lose Weight?

My favorite - math :)

There are several methods for calculating basal and resting metabolic rate (BMR and RMR), but the simplest method is to multiply one's weight in kilograms with 22 or to multiply one's weight in pounds with 10.

For example, 100kg (220 pounds) person requires around 2200 kcal per day - while resting all day long. Not so bad :)

Now, in order to calculate real energy expenditure, one has to multiply obtained calories with factor that depends on physical activity:

Physical Activity Level Factor






Physical Activity

Very Light Activity

Light Activity

Moderate Activity

High Activity

Very High Activity

Very light activity would be doing nothing physical (for example, just a desk job) and no physical activity all day long - now, if we multiply 1.2 (physical activity level factor) with 2200 (required calories while resting only), we get:

1.2 x 2200 = 2640kcal

So, theoretically, our 100kg person in this example requires 2640kcal per day to maintain his/her weight.

This method doesn't take into account many other factors like body fat percentage (bf%), gender, age, body type (ectomorph, mesomorph, endomorph) etc, but it is very good starting point, especially for people who never went on any serious diet.

In order to lose weight, we have to eat less calories than we burn. In order to increase energy expenditure, physical activity should be increased and foods that burn fat should be consumed.

Exact effects of fat burning foods (foods that require plenty of energy to be digest compared with amount of energy they provide) is hard to measure, but staying away from foods like white rice, white pasta, white bread, simple sugars, sodas, junk foods and similar can have fantastic effect on body weight and composition.

On the other hand, effect of physical activity is much easier to calculate. If 100kg person from example decide to walk 2 hours per day at moderate pace of 5km/h (around 3mph), he/she will burn extra 3.3kcal per hour per kilogram of body weight:

3.3 kcal/kg/h x 2h x 100kg = 660kcal

That means extra 660kcal burned per day!

When burned, 1kg of fats produces around 9000kcal of energy. Luckily, to lose 1kg of adipose tissue, we have to burn extra 7000kcal, not 9000kcal.

That means that if 100kg person walks daily for two hours at pace of 5km/h, it will lose 1kg of fats in 10-11 days - theoretically - just by walking.

Good thing is that if YOU have decided to lose weight/fats, you are going to change your nutrition (sorry, but you have to do that) and start to do some cardio workouts (walking, for example) and some anaerobic exercises (exercises mostly with weights in the gym or at home).

Anaerobic exercises are important, since such workouts 'send' signals to the body that we need our muscles, even during periods of lower calorie intake.

Note: exercises with weights are called anaerobic, but if you have ever did some serious squats, deadlifts, bench-presses, pull-ups and similar, then you know how much 'air' is required for them :)

Long story short - in order to lose 10kg of adipose tissue ('fats'), one has to burn extra 70.000kcal per month -  that is 2300kcal difference between calorie intake and calorie expenditure - some serious difference that, again, requires time, discipline, motivation, dedication ... After all, person from our example would have to walk 7 (seven) hours per day (covering 35km daily) in order to burn extra 2300kcal.

Of course, to lose 10kg of bodyweight and 10kg of fats is not the same - burn fats is harder, but that is the goal of this article.

 Duration of the Diet and Transitioning On and Off

Still interested in losing 10kg in a single month? Then continue to read...

One of the biggest mistakes that people do is starting with the diet and workouts abruptly. Sure, motivation is high, but after few days body simply shuts down, any may adverse effects start to show.

Dieting - Transition ON

So, if you are new to the fitness and dieting, allow yourself at least 2, preferably 4 weeks of transitioning ON the diet - start to eat cleanly (lean protein sources, plenty of vegetables, some fruits, stay away from simple calories), eat at the same time, eat in moderation, but don't count calories. Start to workout regularly in the gym and increase your cardio. Also, be sure to sleep enough.

During this period, you will start to lose weight - mostly water weight, gut content, but also some fats. You will also learn how to organize your nutrition, how to cook simple, but healthy meals, how to exercise properly, how to cycle carbs and you will start to change your life habits regarding nutrition and workouts.

Dieting for 30 Days

This is where dieting gets tough. Your nutrition has to be spotless and workouts should be carefully organized. It is not absolutely required to have 2300kcal deficit on a daily basis - that is why we are cycling carbs, after all.

During these 30 days, forget 'High Carbohydrate Days'. During the week, you will have 3 'Moderate Carbohydrate Days' (gym full body workouts + low intensity cardio) and 4 'Low Carbohydrate Days' (low intensity cardio). Forget HIIT (High Intensity Interval Training) during periods of such big calorie deficit - you simply don't have energy for something like that. Even full body workout program should be done using moderate intensity and moderate to low volume.

Calories are reduced, and the differences between Low and Moderate Carbs Days are some whole grain pasta (or similar source of complex carbs) in last solid meal before gym workout and some complex carbs in Post Workout Meal (PWM) shake after workout.

Workout plan and macronutrient content is given in the following table (note that this is just an example - you have to adjust amounts according to your needs and requirements):

Day of the Week Amount of Carbohydrates Gym Workouts Protein Carbohydrates Fats Fibers
Monday Low No 200g 100g 50g 30g
Tuesday Moderate Yes 250g 150g 50g 30g
Wednesday Low No 200g 100g 50g 30g
Thursday Moderate Yes 250g 150g 50g 30g
Friday Low No 200g 100g 50g 30g
Saturday Moderate Yes 250g 150g 50g 30g
Sunday Low No 200g 100g 50g 30g

On Low Carbs Days, our 100kg person consumes 1650kcal per day - this is rather low amount and when combined with few hours of cardio per day, it leads to great weight/fat loss and problems like feeling weak, feeling light headed, muscle cramps etc. That is why 10kg loss in a single month is NOT the most advisable weight loss rate.

On Medium Carbs Days, around 2000-2100kcal are consumed. If you feel tired, but really tired, feel free to increase your calories, under condition that you don't eat fast foods and empty calories in general.

Cheat meals during this one month period - guess what, no cheat meals of any kind!

Again, if you do feel that you are struggling with a diet, try to increase last solid meal before gym workout and first solid meal after workout, but increase lean protein sources and green vegetables - single tablespoon of olive oil contains 15g and around 135kcal, but can make boiled/steamed vegetables much more tastier!

Low intensity cardio should be done in the form of walking, cycling, swimming, rowing and any similar activity that can be done for hours without stressing body 'too much' - 'too much' is very relative, since low calorie diet itself is a big stress to the body. On gym days, limit cardio to two 90 minutes sessions and on non-gym days, limit cardio to three 90 minutes or four 60 minutes sessions - home treadmill with desk option is great thing to have if you are low on free time (and most of the people is VERY low on free time). This amount of cardio seems too much, but if you want to burn extra calories without stressing muscles too much, it simply has to be done.

One of solutions for cardio at home are cheap motorized treadmills that are used while watching TV or using computer. Of course, the fact that you are walking makes using computer somewhat difficult, but browsing the portals or social pages can be done even while walking. Such treadmills cost few hundred dollars/euros and when not in use, require small storage space. 

If you don't have that much time for cardio activities, DON'T lower your calories even further - it will take you more time to lose desired 10kg of fats, but it will be even healthier than losing it within 30 days! Also, don't lower your fats below 0.5g per 1kg of body weight - your body needs fats to function properly (just try to consume healthy fats like fish oil, olive oil, omega-3 pills/oils and similar). Fibers are important for feeling full and satiated and if you consume a healthy diet full of vegetables with some fruit here and there, your daily intake of fibers is more than adequate.

Dieting - Transition OFF

After you reach your desired goal, you should gradually increase your calories until your body adjust itself to the new weight and conditions in general. Continue to

workout (change workout programs periodically and include HIIT in your workouts), but continue to eat cleanly, too. This gradual increase in calories will lead to weight loss to stop and even some weight could be gained, but that is normal.

As one can see, losing 10kg in a month is not easy. Keeping that weight off after diet is perhaps even harder.

If you have time, start eating healthy and increase your physical activity. You will not lose 10kg per month, but losing for example 3-5kg per month is much healthier. In the long run, your bf% will fall into 10-15% range, you will develop healthy habits, your body will become stronger and leaner and you will have much more confidence and most importantly, you will be healthier.

Don't forget, even the longest journey starts with a single step! So, make that one step ...

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