If you’re still looking for a way to lose weight and get a beach body for that summer trip next month, it’s time to stop thinking and start doing. Now, you don’t even need to go to the gym to lose weight because we have shown you these 10 exercises that you can do at home to lose weight in a month, which do not require any equipment. But along with those exercises, you also need a healthy and effective diet to help you lose weight in time. So we spoke to Meher Rajput, nutritionist at FITPASS, who has created this diet plan for you to follow throughout the month.
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Diet plan to lose 10 kg weight in 30 days
When it comes to weight loss, you often find yourself switching to different diets and exercises to break the monotony. But consistency is key when trying to lose weight. With the diet plan given below, you can lose up to 10 kg in about a month, provided you follow it strictly and exercise for at least 30 minutes every day. Rajput has provided options with every meal to make it easy for you to follow a healthy and nutritious diet.
early morning detox drink
Lemon Detox Drink: Add the juice of half a freshly squeezed lemon (and a teaspoon of honey if you like) to a glass of warm water to cleanse your liver and aid weight loss.
Nutritional Value: Carbs: 3.2 g, Protein: 0.5 g, Fat: 0.2 g, Calories: 17
Ginger Detox Drink: Mix one teaspoon of ginger paste (and 2 tablespoons of fresh mint paste if necessary) in a glass of lukewarm water every morning on an empty stomach to aid in weight loss.
Nutritional Value: Carbs: 0.3 g, Protein: 0.0 g, Fat: 0.0 g, Calories: 1
Cucumber Detox Drink: Cucumber is a very cool vegetable for summer. You can consume a detox drink made from cucumber by mixing water with a peeled cucumber, a handful of mint leaves, and half an inch of ginger. If you want, you can also add 1/2 teaspoon black salt for taste.
Nutritional Value: Carbs: 0.0 g, Protein: 0.1 g, Fat: 0.0 g, Calories: 0
Apple Cider Vinegar: ACV has great weight loss benefits and is a quick way to detoxify the body. Consume this drink in the morning in a glass of warm water with one tablespoon of ACV.
Nutritional Value: Carbs: 2.7 g, Protein: 0.1 g, Fat: 0.1 g, Calories: 11
Benefits of detoxified water: It helps flush out toxins from the body, balances the pH level of the body, boosts your immune system and metabolism as well and improves digestion.
Breakfast
Oatmeal Oats are rich in complex carbs and proteins compared to other grains. Its benefits include lower blood sugar levels and cholesterol levels.
Nutritional Value: Carbs: 36.2 g, Protein: 7.2 g, Fat: 7.1 g, Calories: 235
Options: Muesli with milk, Vegetable oats upma, Oats cheela with mint coriander chutney
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Egg Omelette: Eggs are an excellent source of protein. More than half of the egg’s protein is found in the egg white along with vitamin B complex, vitamin D, copper, zinc, and selenium.
Nutritional Value (1 Whole Egg): Carbs: 2.5 g, Protein: 6.0 g, Fat: 2.1 g, Calories: 104
Optional: tofu roll, mushroom sandwich, chicken salami sandwich and shredded chicken sandwich
Green tea: Rich in antioxidants, helps detoxification and boosts your metabolism.
Alternatives: Lemon tea, green coffee, and herbal tea.
Nutritional Value (1 Cup): Carbs: 0.0 g, Protein: 0.0 g, Fat: 0.0 g, Calories: 2
Apple Smoothie with Almonds: Apples can help prevent lung, breast, colon, and liver cancer. Apple with milk gives you the benefits of calcium, protein, magnesium, fiber, and vitamins.
Nutritional Value (1 Glass): Carbs: 22.0 g, Protein: 3.6 g, Fat: 4.8 g, Calories: 145
Creating Nutritious, Low-Calorie Meals
1 Cover half of the plate with non-starchy vegetables at each meal. Vegetables should be a staple in your diet as they are low in calories and contain lots of essential nutrients to keep you healthy. Many experts recommend at least 4 servings of vegetables per day, but you’ll need to eat more than that if you want to lose weight. By planning meals with plenty of non-starchy vegetables, you’ll feel full without eating too much.
Non-starchy vegetables include cauliflower, broccoli, carrots, zucchini, lettuce, asparagus, and many other delicious foods that can be prepared in many different ways so you won’t get bored of them.
2. Include a portion of lean protein at each meal. Lean proteins include chicken and eggs, white fish (such as salmon and tuna), some cuts of beef, and legumes. Proteins are important for weight loss because eating them helps your body build lean muscle and boosts your metabolism.
A good rule of thumb to remember is that a serving of most meat is about the size of your palm.
If you don’t eat meat, there are plenty of plant-based meat alternatives available that are even healthier options! Look for them in the frozen section of your grocery store.
3. Replace refined carbs with whole grains and lots of fiber. Many studies show that if you want to see fast weight loss results from a diet, you should adopt a low-carb diet. However, instead of eliminating all carbs, you can focus on eliminating refined carbs and processed sugars and eating whole grains and abundant fiber. This category of food should include the smallest portions of each food, just one portion or about 1/4 of the plate.
Healthy carbs can be found in fruits, legumes (like chickpeas, lentils, and black beans), whole grains (like oats, brown rice, quinoa, or whole-wheat bread and pasta), and starchy vegetables.
Stick to appropriate serving sizes of different types of carbs. Be sure to check the nutrition labels on your foods and measure them properly before eating.
