In this article I have selected for you the 10 kg weight loss diets that I consider most effective, with a pdf that you can download for free for each diet.

For each diet in the list you will find indications that can help you in your choice: the duration of the diet, the presence of a maintenance plan, for whom it is suitable.

Obviously I remind you that it is necessary to speak to your doctor before undertaking any dietary intervention. You can then print one of the 10 kg weight loss diets in pdf by selecting the one you are interested in and send it to your doctor to get his opinion or show it to him in presence.

Your doctor may suggest alternative but personalized plans, make changes to the plan, or direct you to public facilities that can help you lose weight.

DIETS TO LOSE 10 KG IN PDF

Colorado diet.
A diet created by two American doctors, which has the advantage of being easy and not tiring. But above all it ensures to maintain the weight lost with the technique of the phases. Two weeks of rapid weight loss, six transitional weeks, a maintenance plan.
Advantages: it has free doses for most foods. Disadvantages: it does not have a day-to-day menu, so you can eat freely according to the choice of foods by categories, inventing different dishes every day, but for those who want to strictly follow a fixed menu it may not be the right choice. It must be said that the rules are very easy and in the pdf there are some examples to guide you.
Download the pdf here.

The easy diet .
Curated by Dcomedieta.it according to the dietary principles of Drs Rolls and Kress, it is an approach that must be customized according to the weight to be lost, with an indicative menu that varies by stages. We move from a fast weight loss phase with low carbohydrates to phases of reintroduction of carbohydrates with fat control, up to a balanced plan in which you eat everything in moderation. Physical activity tips are included.
Download the pdf here.

Thonon diet.

The Thonon diet is a two-week French diet to lose 10 kg similar to the famous Plank diet, with some differences that make it more effective. On the one hand, the recommended portions of foods with a high calorie density (for example cheese), which are therefore not free. On the other hand, the presence of a maintenance plan for not regaining weight which is around 1500/1600 calories per day. The diet is therefore only suitable for very sedentary women, whose total daily calorie requirement is 1600 calories.
Download the pdf here.

Tim Ferriss’s 4-hour diet .
This is a diet created by lifestyle coach Tim Ferriss for those who want to lose a lot of weight in a short time. It has the disadvantage of being monotonous, but it works very well in unhinging the habit of junk food and in reducing hunger, hence its worldwide success. There are some foods available that you can eat to your fill including meat, fish, vegetables, legumes and skimmed dairy products. It can last up to 30 days and then make progressive additions up to the final maintenance plan. The presence of legumes and dairy products does not make it a carbohydrate-free diet. It doesn’t have a day-to-day menu, you can do as you like, just follow the few rules. But in the pdf there are some examples of menus. Download the pdf here.

System 20. 
Created by the nutritionists of Dr. Oz, the cardiologist who leads the Dr. Oz show, the System 20 diet was tested on a group of highly overweight people with metabolic syndrome before being launched in 2020. Average weight loss for all it was 5 kg per month, with a reduction in cholesterol, glycaemia and triglycerides. It is designed to change your lifestyle.
Download the pdf here.