An effective diet to lose 10 kilos: the 4-stage method

Key takeaways

• Losing 10 kilograms requires sharply reducing carbohydrates while keeping protein intake high.
• The Cétofine 21 method has 4 stages: 2 for losing weight and 2 for maintaining it.
• Our milk proteins have a chemical score above 100. They help preserve your muscle mass.
• More than 30,000 people supported since 1996, with a rating of 4.8/5.

Want to lose 10 kilograms, but overly restrictive diets leave you tired or hungry? Worried you'll gain it all back afterward? Here's how a structured approach works to help you lose weight and then maintain your new weight.

To lose 10 kilos and keep them off, choose a diet that sharply reduces carbohydrates and provides plenty of protein. Protein helps preserve your muscles and curb hunger. The Cétofine 21 method follows 4 progressive stages: 2 for weight loss, then 2 to stabilize your weight and limit regain.

An effective diet for losing 10 kilos meets 4 criteria:

• A mechanism that targets fat, helping you lose weight without losing muscle.
• Plenty of quality protein to help you feel full.
• A simple structure thanks to ready-to-use packets: no weighing, no calorie counting, and less mental effort.
• A stabilization phase to help you keep the weight off.

How long it takes depends on your starting weight, sex, and physical activity.

To lose weight, your body must burn more energy than it takes in. This is the principle of energy balance. The calorie deficit forces your body to draw on its fat stores.

A conventional low-calorie diet creates a moderate deficit. You then lose about 500 g to 1 kg per week. It takes approximately 3 to 5 months to lose 10 kilos.

With the Cétofine 21 method, weight loss happens in two phases:

• Stages 1 and 2 (weight loss): weight loss is faster than with a conventional low-calorie diet, especially in the first few weeks. You stay in Stage 2 until you reach 80% of your goal.
• Stages 3 and 4 (transition and stabilization): you gradually reintroduce foods and reach the rest of your goal. These stages are essential for maintaining your results.

With the Cétofine 21 high-protein method, you can lose 10 kilos in 45 days, or a month and a half.

You move from one stage to the next based on how much of your goal you have achieved, not on a fixed date. For a goal of around 10 kilos, our 45-day kit covers all 4 stages.

Losing 10 kilograms in 1 month means losing about 2.5 kg per week. That's too fast a pace to maintain without professional supervision.

During the first few days of a protein diet, the number on the scale drops quickly. Some of that loss is water and the body's stored sugar. Fat loss is more gradual.

That's why, if your goal is to lose 10 kilograms, we recommend a 45-day program rather than a one-month program.

Keep these guidelines in mind:

• Set a realistic goal based on your starting weight.
• Avoid crash diets that promise you'll lose 10 kilograms in just a few days. They put you at risk of nutrient deficiencies and regaining the weight.
• Consult your doctor if you're aiming to lose weight quickly.

When you sharply reduce carbohydrates and fats, your body switches fuel sources. It then draws energy from your fat stores. Your liver converts these fats into ketone bodies, which fuel your cells. This state is called ketosis.

Here's what you need to know about ketosis:

• It generally takes 2 to 4 days to develop.
• During the first few days, you may feel slightly tired or have headaches. This is a normal, temporary adjustment phase.
• Once ketosis is established, feelings of hunger decrease significantly.

To learn more, read our article on how ketosis works.

When you're dieting, your body may draw on muscle for energy. This muscle loss lowers your basal metabolic rate, so you burn fewer calories at rest. A high protein intake helps limit that loss. Your figure becomes slimmer while staying toned.

We primarily use milk protein in our packets:

• A chemical score above 100: it provides all the essential amino acids.
• Highly digestible: your body absorbs it easily.
• Highly filling: protein keeps you satisfied longer than carbohydrates and helps curb cravings.

Our products contain very little carbohydrate or fat. They're low in calories and designed for a weight-loss program.

This is the most active weight-loss phase. You have 5 protein packets a day if you're a woman, or 6 if you're a man. You also have permitted vegetables, sugar-free drinks, and a vitamin supplement to help prevent deficiencies. Ketosis begins, and your body draws on its fat stores.

You have 4 packets a day for women or 5 for men, plus a meal of protein-rich foods (meat, fish, eggs) at lunch or dinner. You continue to lose weight with more flexibility. You stay at this stage until you reach 80% of your goal. You can also start the program directly at this stage.

You return to a balanced breakfast with fruit and bread, and move to 3 packets a day for women or 4 for men. Carbohydrates are gradually reintroduced. You stay at this stage until you reach 90% of your goal.

Starchy foods return at lunch: pasta, rice, potatoes. You keep 2 packets a day for women or 3 for men and adopt a balanced diet. Stopping the program without this stage increases the risk of regaining weight.

When putting together your meals, use this balanced-plate guide:

• 1/2 vegetables;
• 1/4 lean protein: poultry, fish, eggs;
• 1/4 complex carbohydrates: whole grains, legumes.

These new eating habits help you maintain a balanced diet over the long term.

Stages 3 and 4 are designed to limit the yo-yo effect. Cétofine 21 refined the original method to give these stages the attention they deserve. Discover our tips for avoiding the yo-yo effect.

The program does most of the work. A few habits can improve your results:

• Drink 1.5 to 2 liters of water a day. Water, herbal teas, and unsweetened tea support ketosis.
• Move for at least 30 minutes a day. A brisk walk is enough to get started.
• Get enough sleep. Lack of sleep increases appetite.
• Eat slowly. It takes about 20 minutes to feel full.
• Avoid alcohol and sugary drinks during Stages 1 and 2.

The high-protein diet is suitable for most healthy adults who want to lose weight.

It is not recommended in certain situations:

• pregnancy and breastfeeding;
• children and adolescents (under 18);
• kidney, liver, or heart failure;
• heart rhythm disorders or a recent cardiovascular event;
• diabetes treated with medication;
• a history of psychiatric conditions.

Before starting, ask your doctor for advice, especially if you take medication. Our nutrition advisors can also answer your questions.

For your weight-loss plan, we have designed complete kits tailored to the needs of women and men. For a goal of around 10 kilos, we recommend the 45-day kit.

Why a different program for men? On average, men have more muscle mass and a higher basal metabolic rate. They therefore need more protein, and their kit contains more packets.

Each kit includes:

• packets in a variety of sweet and savory flavors;
• dietary supplements, including a vitamin supplement to help prevent deficiencies;
• a detailed weight-loss guide with menus and meal times;
• free advice by phone before, during, and after the program.

Find all our packs in the Weight-Loss Kits category.

The protein diet was developed in the early 1970s by Professor George Blackburn in Boston (Harvard University). The method was effective, but many patients regained the weight afterward.

Our laboratory was founded in Montpellier in 1996. We refined the method by strengthening two stages: Transition and Stabilization.

From 1996 to 2018, our products were distributed exclusively through doctors across France. Since 2018, our method has been available online to help more women and men.

• More than 30,000 people supported in reaching their goals.
• A 4.8/5 rating from our customers.
• A 100% French laboratory specializing in medically supervised high-protein nutrition.
• Nutrition advisors available at 05 79 87 01 40. Their advice is free.
• A program tailored to your needs, goals, and personal journey.
• Fast shipping in unmarked packaging for your privacy.

We improve our products based on your feedback: new flavors, ready-to-use kits, and a new delivery provider.

To lose 10 kilos and keep them off, you need an effective mechanism, quality protein, and a proper stabilization phase. The 4 Cétofine 21 stages bring all three together. You lose weight, then relearn how to eat well to establish a permanent balanced diet.

Ready to start? Explore our programs or call our advisors at 05 79 87 01 40.