How To Lose 4 Kilos In 10 Days

To lose 4 kilos in 10 days is essential to avoid refined foods and combine our diet with physical activity to accelerate the metabolism and promote fat burning

To lose 4 kilos in 10 days is possible. In addition, it can be done safely and without unwanted effects. Weight loss is a process that depends on factors such as age, metabolism activity and lifestyle habits. Despite this, many seek methods to achieve a slim and healthy figure in a short time.

It is true that the ideal is to combat overweight gradually, adopting healthy habits such as a balanced diet and exercise; however, there are some help plans that can be useful to achieve interesting results in a matter of days.

Diet to lose 4 kilos in 10 days

Reasons why you are losing weight without wanting it

The feeding plan to lose 4 kilos in 10 days is recommended for those people who are fighting against overweight . In the first place, it is essential to have a good state of health. On the contrary, it is not recommended in case of having a chronic illness. Also, it is contraindicated in pathologies of the digestive system.

  • The proposed foods allow to create balanced dishes. That is, they help meet the nutritional requirements of the body without restrictions.
  • The basic idea is to completely eliminate the sources of saturated fats, sugars and processed, which are usually the biggest obstacles when it comes to losing weight.
  • Although they are very healthy meals, their practice should not be extended for longer than recommended , as it may be counterproductive.
  • Once the proposed 10 days have elapsed, it is best to start eating healthier to maintain the results.


  • Alcoholic drinks
  • Sugary or light sodas
  • Soft drinks
  • Drinks that come in powder
  • Refined sugar
  • Embossed meats
  • Refined flour


  • Water and infusions of plants
  • Warm water with lemon

Menus to lose 4 kilos in 10 days

Planning your menu in advance will help you organize your diet.

To achieve the goal in the estimated time , several menus with 4 or 5 food options are suggested , for 5 small meals a day, as recommended in a balanced diet . It is a simple diet to make, whose meals can be varied with each recommendation, so that it will not be boring to adopt it for 10 days.

Breakfast to lose 4 kilos in 10 days

  • First option: a glass of low-fat yogurt, a non-fat ham and cheese sandwich and an apple.
  • Second option: a cup of vegetable milk, 4 whole-grain crackers spread with low-fat cheese and an orange.
  • Third option: a cup of herbal tea, 2 whole-grain toast with low-fat cheese and an apple.
  • Fourth option: a glass of freshly squeezed orange juice, a slice of wholemeal bread with ham or turkey and a fruit (to taste).


  • First option: half a plate of white and purple cabbage salad dressed with olive oil, a small portion of tuna and 2 hard-boiled eggs.
  • Second option: a bowl with mixed fruit salad and a portion of roasted breast.
  • Third option: a portion of boiled pumpkin with natural tomato sauce, slices of cheese and spices.
  • Fourth option: a portion of 150 grams of grilled fish and mixed tomato, lettuce and onion salad.
Grilled fish is recommended for dinners.

Snacks for morning and afternoon

  • First option: a glass of low- fat yogurt and a teaspoon of chia seed.
  • Second option: a cupcake type cake and an infusion cup.
  • Third option: a serving of fruit salad and a glass of skim or vegetable milk.
  • Fourth option: a glass of skim or vegetable milk and a slice of wholemeal bread with light jam .

Dinner to lose 4 kilos in 10 days

  • First option: a portion of grilled chicken breast, 4 slices of boiled pumpkin and half chopped tomato.
  • Second option: a small portion of lean red meat and a plate of mixed salad.
  • Third option: an omelet with mushrooms sauteed with onions.
  • Fourth option: diced breast without dressings and a small portion of brown rice.
  • Fifth option: a cup of chicken broth or vegetables.


lose 4 kilos in 10 days

To get better results with this meal plan it is important to exercise every day , for at least 30 minutes. Cardiovascular activities are the most appropriate for burning fat. Also, it is recommended to combine a cardio session with strength training . These help strengthen muscle mass and optimize metabolic functions.

Try to follow all the recommendations and discover that you can lose weight in a short time without falling into nutritional deficiencies. If you feel anxiety , supplement the diet with a small handful of nuts or seeds.