People think that if they can lose weight just by exercising, but it is the half-truth.
Exercising plays only a 35% role in achieving your weight loss goal. Rest 65% is the game of diet.
If you are serious about losing weight, then you must follow a weight loss diet plan because dieting is all about what you are filling in your body.
If you are a person who wishes to lose weight in one month then you are in the right place.
Whatever your weight is, if you follow these meal plans then you will see a significant change in your body weight after 30 days.
All you have to do is to follow each and everything.
HERE IS THE DIET PLAN
Breakfast (First meal)
Breakfast is the first as well as the most important meal of the day.
You indeed lose weight when you skip the meal because you are not consuming the calories but it is also true that you invite many health issues that are enough to make you unhealthy.
So what's better for you is to consume the foods that are healthy and rich in protein.
Here are the foods that you need to consume in your breakfast.
- Egg whites
- Spinach juice
Date contains a high amount of fiber which improves your metabolism and studies have found that the person who has a high metabolic rate, tends to lose weight fast.
Fiber also keeps you feeling full for a long time because it digests slowly and that way you don't crave more food which leads to weight loss.
Along with that, it also contains other essential nutrients such as vitamins, iron, potassium, and magnesium.
Egg white is among the healthiest food of all time.
One egg white weighs round about 33 grams in which it contains 17 calories, 0 fat, 0 carb along with 3.5 grams of protein that makes it a lean protein food.
As it contains a good amount of protein, it keeps you feeling full for a long time.
It also contains choline that improves your metabolism which contributes to weight loss.
Spinach is one of the best vegetables for weight loss because it is rich in insoluble fiber which is the key element that helps in weight loss.
It also contains a very good amount of protein which is essential for muscle growth.
Hot water activates your metabolism and it also clears out waste products from your intestines that are responsible for bloating your body.
This is how it helps in losing weight.
First of all, take 3-4 dates and consume it with a glass of hot water.
Thereafter, consume boiled egg whites (you can use a pinch of black salt for taste).
After five minutes, drink a glass of spinach smoothie.
This is a high protein low-calorie breakfast and it will keep you full for a long time.
After this breakfast, you don't have to consume anything till your lunch. But in case you feel hungry between this period, you can consume an apple.
Lunch (second meal)
Lunch is the next meal after breakfast.
At lunch, you don't have to consume something oily or spicy because that can affect your diet.
Your lunch should contain simple as well as low-calorie foods.
Here are the foods that you need to consume. These foods are low in calorie and high in nutrients
- Apple cider vinegar
- Green veggies
Apple cider vinegar (ACV)- It contains no fat, no carbs, no protein but it is best for weight loss because it suppresses the appetite and that way, you get satiated in less amount of calories.
It also makes your digestive system more alkaline that prevents your body from being too acidic and that's how it helps in losing weight.
Along with that, it also boosts your metabolic rate.
Lentils- Lentils contain a good amount of protein and they keep you full for a long time.
Green veggies- Green veggies are best for weight loss because they speed up metabolism and they are also rich in other essential nutrients which contribute a lot in losing weight.
Spinach, cauliflower, okra, broccoli, etc. are the best vegetables that you can cook in olive oil and consume.
Salad- Salads are high in fiber and you must consume it. They contain very less amount of calories and they are rich in antioxidants such as vitamin C and E, folic acid, lycopene, etc. which prevent you from multiple diseases.
You must have to include cucumber, onion, and tomato in your salad.
Chapatis- Chapatis contain a good amount of fiber and they don't lead to gain weight. They contain complex carbs and a significant amount of calories which makes it good to go with.
How to consume
First of all, take a glass of water and mix 2 tablespoons of apple cider vinegar and drink it.
It will suppress your hunger and you will consume less food as compared to your daily intake.
After 15 minutes, you are ready to go for lunch.
As this meal is rich in protein and other essential nutrients and contains low calories, you can consume as much as you are hungry. But make sure, you don't consume it more than enough.
Do not drink water just after your lunch because it is responsible for stomach bloating which makes your belly look fat.
You have to drink water after 20 minutes of your meal.
Again you don't have to consume anything till your next meal because you are on a weight loss diet plan. But if you feel hungry, drink a cup of black coffee.
Black coffee is one of the few substances that mobilizes fats from fat tissues and increases metabolism that ultimately helps in weight loss.
It also works as an appetite suppressant and kills your hunger.
Evening meal (third meal)
Here is the next meal that you can say as the evening meal.
Your evening meal should be light as well as nutrified.
Here are some best evening snacks that you need to consume. They are nutrified and best for weight loss
- Sprouted gram
- Salad sandwich
- Green tea
How do they help in weight loss
Sprouted gram- Sprouted gram contains a good amount of protein and fiber, and it also contains low calories which makes it one of the best weight-loss snacks.
Salad sandwich- As I have already mentioned the benefits of salad so I don't need to mention it again.
You will have to use brown bread for the sandwich.
Brown bread contains a good amount of protein along with a significant amount of calories that you don't need to worry about because it won't affect your diet.
Green tea- Green tea is declared as the number one weight loss herb.
Green tea contains caffeine and catechin, which is an antioxidant that helps to break down excess fat and boosts your metabolic rate.
This is how green tea helps in losing weight fast.
How to consume
Consume some sprouted gram first. Use black salt for taste.
Thereafter, roast a few numbers of brown bread (according to your hunger), take some slices of tomato, cucumber, cabbage, and spinach and then layer them between the slices of bread.
Make sure the amount of salad should be good.
Again you can use black salt for taste if you want.
Now, it's time to consume it.
After that, go for green tea.
You can also consume green tea with your sandwich. It will avoid the bitter taste of green tea.
Dinner (fourth meal)
Dinner is the last meal of the day but it doesn't mean you will consume something spicy and heavy.
Your one meal can spoil your entire day dieting and that's why your dinner should also be as simple as your lunch.
The reason behind taking simple and low-calorie dinner is that you don't burn the calories after your dinner.
You have your dinner and then you go to bed.
If you consume high-calorie foods such as chicken, mutton or fish in your dinner, your body will preserve lots of calories, fats and carbs and that way you will gain weight because your body is not burning the calories by any means.
In the day time, you walk, work and do many other activities and that way you burn the calories that you have taken but at night, you don't.
This is the biggest reason you should always consume simple as well as low-calorie foods at your dinner when you are on a weight loss diet.
These are the foods that you have to take in your dinner.
- Brown rice
How do they help in weight loss
The nutritional value of chapati, veggies, lentils, and salad and their benefits in weight loss has already been mentioned, so it's worthless to mention them again.
Brown rice- Brown rice is low in calories as compared to normal rice and it also contains other nutrients such as protein and fiber.
Brown rice is also known as the low-energy-density food, meaning it's a heavy and filling but low in calorie food which is best for weight loss.
Curd- Curd is good for weight loss because it contains a very good amount of calcium that boosts the process of thermogenesis, which increases your metabolic rate and that way you tend to lose weight fast.
Along with that, curd also fulfills your crave for dessert that rises after dinner.
How to consume
First of all, drink a glass of water.
Drinking water before your meal works as an appetite suppressant.
After 10 minutes, go for your meal.
After getting done with your meal, consume 50-70 grams of curd. You can add a pinch of sugar in that for sweet taste.
As I have already mentioned that drinking water just after your meal can cause stomach bloating. So, drink water after 20-25 minutes of your dinner.
Things you need to do before following this diet plan
Weigh yourself first- Before you start following this diet plan, I want you to weigh yourself and take a note of it. That way, you will be able to compare your current weight to your weight after one month.
Do count your daily calorie intake- Count how many calories you are having from your current diet.
Just google the nutritional values of the foods you are having in your diet in a day. Now, add all those amounts and obtain the total amount.
Now, you have to cut back your calorie intake by 20%. For example, if you are consuming 3500 calories a day, you have to limit it to 2800 calories.
The new amount will be your daily calorie intake that you have to obtain from your new diet plan in a day.
Set goals- Set a goal before going with this diet plan. You have to commit that you will be stick to this diet plan for the next 30 days.
You might face some problems in beginning but trust me, you will become habitual of it after a couple of days.
As it is a vegetarian diet plan (except egg inclusion), it has many other benefits such as-
- Lowering blood sugar levels.
- Improving heart health
- Decreasing the risk of cancer.
Tip- Do some exercises along with this diet plan. It will work even faster.
You can join a gym or you may choose to do some home workouts such as push-ups, skipping, squats and burpees. It will not take more than 30 minutes.
If you are not able to do either of them, that's ok.
You can do cardio exercises such as cycling, jogging, running or swimming. Cardio exercise is best for heart health as well as for weight loss.
If you follow this diet plan for the next 30 days, you will see a change in your body. This diet plan includes foods that are scientifically proven as weight loss foods.
Anyone who wants to lose weight fast can follow this diet plan.
You can continue to follow this diet plan after one month if you want to keep losing weight.
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