We need at least 1,500-2,000 calories in a day. By planning 10 kg weight loss in one month, we reduce it to 1,000 calories per day. To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine.
Due to the Covid-19 pandemic, our lifestyle has drastically changed, limiting our physical activity. Trapped inside our homes, we have easy access to leisure and food, which added many unwanted elements to our lives. If your clothes from last year don’t fit anymore — worry not, you are not alone. The idea is not to stress and drop those extra kilos from the body.
Diet Plan to Lose 10 Kg Weight In A Month
This article will introduce a highly rigorous diet plan to lose 10 kg weight in a month. This 10-kg weight loss diet plan is initially challenging. However, with the right motivation, you will get used to it and start enjoying the process.
We need at least 1,500-2,000 calories in a day. By planning 10 kg weight loss in one month, we reduce it to 1,000 calories per day.
To lose 10 kgs, we must note that we should burn extra calories to create a calorie deficit. With a balanced diet behaviour, include 30 minutes of physical exercise in your daily routine. You can also opt for Yoga which gives fantastic results if practised at the start of the day.
Besides, Yoga is advisable if you have any existing health conditions including diabetes, obesity, and thyroid or any food allergies.
Morning Detox Plan
Check out these exciting detox drinks that’ll help accelerate weight loss at home:
A glass of lukewarm water with half a lemon and a teaspoon of honey.
Boil a tablespoon of cumin in a glass of water and add it to your lemon-honey detox water. It burns fat efficiently.
Blend cucumber with mint leaves and half a thumb of ginger. Dilute the paste in a litre of water and consume it first thing in the morning.
Indian Diet Plan To Lose 10 Kg In a Month
10 kg Weight Loss in 1-Month Diet Chart
let’s distribute the daily calorie intake of 1,000 through breakfast, lunch, dinner and snacks. Our target is to intake 250 calories at breakfast, 300 calories at lunch, 250 calories at dinner, 200 calories at mid-morning and an evening snack at 100 calories.
Breakfast
The first meal of the day is indispensable, and you should pack it with proteins and vitamins. Here are five breakfast ideas:
Idli Sambar: This savoury Indian preparation is perfect for those on a weight loss journey. Take two medium-sized steamed idlis with 1/2 bowl of sambar, which adds up to 230 calories.
Oatmeal Bowl: Low On Calories, High On Fibre: A bowl of oatmeal is a perfect healthy breakfast. You can take this with either skimmed milk or homemade curd. Add a ripe banana for sweetness; you can also load it with grapes, diced apples, and berries.
Poha: Cook your poha with a spoon of ghee, mustard seeds, chopped veggies, coriander leaves and some lemon juice. A bowl of poha keeps you full for several hours.
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Healthy Smoothie: Blend some baby spinach, one medium-sized apple, half a carrot, half a beetroot, half a banana, half a cucumber, one cup water, one cup curd into a smoothie. You can add a teaspoon of honey to sweeten it. Also, carry four soaked and peeled almonds on the go.
Bread-Omelette: While the above breakfasts fit perfectly in a vegetarian diet plan, a simple non-vegetarian breakfast is an omelette with two egg whites, an egg yellow tossed in olive oil and baby spinach. Add two brown bread toasts to stay full for a longer time.
Lunch:
Some fantastic lunch ideas that go with this 10 kg weight loss diet plan:
Brown Rice, Dal: Brown rice is rich in fibre and antioxidants, and it adds multiple health benefits to your routine. Fill your regular lunch bowl with half a serving of steamed brown rice and thickly cooked tur, moong or masoor dal. Don’t miss adding a serving of sliced cucumber, onions, and tomatoes.
Multigrain Chapati And Chicken Curry: Two chapatis made from multigrain wheat and a bowl of chicken curry will keep you full for prolonged hours while giving your body the much-needed dose of fiber and protein.
Vegetable Bowl With Chickpeas:
Take ½ cup soaked and boiled chickpeas seasoned with a pinch of salt. Add carrots, beet, beans, broccoli and a pinch of salt to a bowl of boiled vegetables. Add the boiled chickpeas to it. Sprinkle lemon juice and mix well. This would make a nutritious, fiber-rich and wholesome lunch pack.
Chicken Sandwich: For an easy and quick lunch, you can prepare a chicken sandwich with two slices of multigrain bread stuffed with chunks of grilled chicken breast, two tomato slices, three onion rings, and two freshly chopped lettuce leaves.
Salmon fish, Veggies, Rice: Add a grilled salmon fillet to your serving as it contains around 124 calories. Enjoy it with one bowl of rice and a side of mixed veg curry.
Snacks:
Munch on these snacks at around 11 AM and 5 PM:
Green Tea, Rusk: Ditch your regular tea for green tea as it’s a good antioxidant. Add two rusk slices made of whole wheat or sooji.
Whole Fruits: Whole fruits are always recommended over fruit juice as the latter lacks fibre. On days you have not had a banana for breakfast, have it as a snack. You can also pick a whole apple, guava or pear.
Nuts: Four almonds and a few raisins make a healthy snack on the go. You can also take two dates with it. To stay full, add an oat biscuit to the meal.
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Hardboiled Eggs: You can also eat hardboiled eggs for a quick snack. You may eat two eggs in a day, but try to have only an egg yolk because yellow is high cholesterol.
You can also eat hardboiled eggs for a quick snack. You may eat two eggs in a day, but try to have only an egg yolk because yellow is high cholesterol. Protein bars:Sugarless protein bars are also an excellent snacking option, but it’s best if you make them at home with lots of dry fruits, using dates as a sweetener.
Dinner
Since it’s your last meal of the day, we recommend finishing your dinner by 7 PM. Here are five low calories dinner choices:
Vegetable Wrap: Treat yourself to two whole-wheat mixed vegetable wraps. These are nutritious, delicious, and simple to make.
Chicken Noodle Soup: A bowl of chicken soup with boiled wheat noodles, boiled carrots, cabbage, spring onions, and sweet potatoes is offbeat and healthy.
Chapati And Soya Curry: Soya curry is rich in proteins and fibres. Pair it with two chapatis.
Scrambled Eggs: A scrambled egg with loads of finely chopped vegetables; add a bowl of leftover dal from lunchtime.
Paratha, Raita: Have a wholewheat paratha with a bowl of curd seasoned with roasted cumin, coriander powder, finely chopped onion and chilli.
Expert Tips to Follow While Doing This Diet
Always drink a glass of water 15 minutes before having a meal.
If you’re craving sweet, have a date or a ripe banana.
Start your day with some free-hand exercises, if not a full-fledged workout routine.
Try to get at least seven hours of sleep.
Drink more water while you are following this diet plan.
Remember to drink a glass of lukewarm water right before hitting the bed. It’ll help flush out all the toxins from your body the next morning.
Keto Means
Photo: Mariah N
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