The best diet plan to lose 10kg in a month is well-balanced, nutritious, and devoid of any processed foods. Forget about any sweet drinks, cakes, and candy. You’ll be able to feed your sweet tooth with fruits and berries, but even those need to be rationed if you want to achieve such weight loss fast. A careful balance of macro and micronutrients and cutting your calorie intake to about 1,200 a day are the key factors in your success. You can enjoy a weight loss diet if you do it right. This plan will ensure that you are satiated and happy due to eating delicious foods and losing weight daily.
Detailed Diet Plan to Lose 10kg in a Month
Start your day with a metabolism-boosting drink
Many of the successful people drink water first thing in the morning, tells Business Insider. This boosts their health and brain power as well as jumpstarts the metabolism. It’s the latter factor that makes that morning glass essential for your 10 kg weight loss in one month program.
However, to get the best results, you need to get some extra metabolism kicker into that glass. For example:
Water with lemon: squeeze ½ of a fresh lemon into the glass. You can add some homey if necessary, but remember that this will increase the number of carbs and calories.
Water with ginger: add a teaspoon of ginger paste into a glass of lukewarm water. You can also soak a few slices of fresh ginger root in the glass overnight. Ginger is particularly beneficial for metabolism boosting, so this drink will be perfect for the diet plan to lose 10kg in a month.
Water with cucumber and mint: make a drink from peeled cucumber, a handful of fresh mint leaves, and about a glass of water. You can add a bit of ginger both for flavor and for weight loss effect enhancement. This drink is the best for hot summer days as it will cool you down nicely.
Water with apple cider vinegar: add a tablespoon of apple cider vinegar to a glass of warm water. Not only does apple cider vinegar has weight loss benefits, it’s also a potent detox agent.
The diet plan to lose 10kg in a month requires you to drink no less than eight glasses of water daily. It’s essential to stay hydrated in order to maintain your health and metabolism. If you work out, you might need more water to make up for the liquid you lose through sweating. However, even if you try to lose 10kg in a month without exercise, you need those minimum eight glasses.
Note that you should drink ‘enriched’ water only in the morning as it’s imperative to keep your calorie intake down. The only exception is the cucumber drink if it’s truly hot outside. It will help prevent overheating and its calorie count is very low.
Breakfast: 300 kcal
Your breakfast on a 1-month diet plan to lose 10kg shouldn’t have over 300 calories. It has to be filling with a fair amount of carbs and fiber. This is necessary to keep you satiated until lunch. Eat a high-protein breakfast as it will help with appetite control.
Best breakfast recipes for a diet plan to lose 10kg in a month:
Oatmeal with fresh fruits, berries, seeds, and/or nuts. See detailed delicious recipes here.
An egg with a whole grain toast and a serving of veggies. Note that you should eat boiled or poached eggs to avoid adding cooking fats. Cooking the eggs is necessary as the protein in them are useless when they are raw as human bodies can only process a small part of them. However, be careful not to overcook them as this will destroy much of the nutrition value.
A smoothie that combines fruits and/or vegetables with ice cubes and a few spices. Chili pepper and powdered ginger are best as they help speed up metabolism. Smoothies are extremely versatile and quick to make, so it’s the best breakfast for a diet plan to lose 10kg in a month for busy people. Get some ideas of delicious low-calorie smoothies here.
If you require a small snack before lunch, eat a small serving of fruit (1/2 of an apple or a cup of watermelon). You can also try to trick your body into believing it has eaten by drinking a cup of unsweetened green tea or plain water. Note that it’s best to get about 20-30 extra calories than let your hunger get extreme before lunch.
Lunch: 400 kcal
Lunch is a very important meal to keep your energy and blood sugar levels steady. You mustn’t miss it and you shouldn’t eat some unhealthy takeout or a protein bar. If you have little time in the morning, prepare your lunch in the evening so you can take it with you to the office.
The best lunch options for a diet plan to lose 10kg in a month include:
Soups are delicious, nutritious, and low in calories. Vegetable soups are best, but you can enjoy some options made with chicken or beef broth as well. This meal is also a great way to get your daily serving of legumes as chickpea, bean, and pea soups can be very filling and delicious. Check out these recipes of fat-burning soups.
Sandwiches with an egg, salmon, or tofu are also good options. You can diversify your daily menu with a great number of sandwich variations. The most important rule is to use whole grain bread or rice paper for a spring roll. Forget about refined bread altogether as it has no place in the diet plan to lose 10kg in a month. Here are some tasty sandwich ideas.
Salads are a perfect lunch for a fast weight loss plan. This meal should combine vegetables and a bit of grains or legumes. For example, try these recipes.
If you work out during the day, make sure to eat your lunch about 2-1.5 hours before this.
In case you feel hungry before dinnertime, be sure to get a small snack. This is perfectly acceptable for the diet plan to lose 10kg in a month. However, you’ll need to choose a healthy low-calorie option.
A handful of nuts will give you a boost of energy. But stick to no more than a handful as they are high in calories and fats.
Eat a serving of fruit if you need something light to keep your blood sugar up. It should be filling due to fiber.
If you work out, make a protein shake to refill your body after exercising. Try these simple recipes.
Dinner: 500 kcal
You have the dinner to fuel you through the night, so it’s essential to make it big enough to fill you up. However, don’t exceed 500 calories to stick to your diet plan to lose 10kg in a month.
Best dishes to eat in the evening are:
Brown rice with vegetables
Whole grain wrap with veggies and grilled chicken or turkey
Grilled turkey with a quinoa salad
Cooked legumes with veggies and rice (try recipes like dhal)
Vegetable, chicken, or beef curry
Grilled salmon with a serving of whole grains and veggies
You can try countless other variations of simple and delicious dinner dishes for diet plan to lose weight in a month. The point is to stick to healthy low-fat recipes only. You also should ensure that your meal contains some meat or legumes for proteins, whole grains, and vegetables for fiber and valuable micronutrients.
It’s essential to make the dinner your last meal of the day. Midnight snacks will not only undermine the effectiveness of the program. They are harmful to your health overall, so says science.
Top Diet Plan to Lose 10kg in a Month: Final Thoughts
If you want to achieve this goal, you need to be very diligent with your diet. As to the number of calories, you might need to cut it below 1,200. Talk to your doctor or a professional nutritionist to find the safest and healthiest option for you. Remember that a good weight loss diet must provide you with all essential nutrients daily.
Fad diets might help you lose weight fast, but you’ll regain it even faster. To keep the pounds off, you should lose them gradually through a healthy meal plan.
Do you agree? What kind of diet do you use?
Please, share your thoughts and experiences in the comments!
Besides, be sure to read the post How to Lose 10 kg in One Month: An Ultimate Guide to Suit Everyone. From it you will learn other important rules you have to follow to succeed with a fast weight loss plan.