The Best Indian Diet Plan to Lose 10Kgs in One Month
Losing 10 kg in one month is an extremely ambitious goal, and it is important to approach weight loss in a healthy and sustainable way. A safe and healthy rate of weight loss is typically around 0.5 to 1 kg per week, which means that losing 10 kg in one month would require an extremely restrictive diet and intense exercise regimen that may not be sustainable or safe.
That being said, if you are determined to lose weight quickly, there are some steps you can take to achieve your goal. Here are some general guidelines to follow:
Create a calorie deficit: In order to lose weight, you need to burn more calories than you consume. One pound of body weight is equivalent to about 3,500 calories, so to lose 10 kg in a month, you would need to create a deficit of about 35,000 calories. This means consuming 1,166 calories less per day than you burn.
Follow a balanced diet: While calorie counting is important, it is also crucial to eat a balanced diet that includes a variety of nutrients. Focus on eating lean proteins, whole grains, fruits, vegetables, and healthy fats.
Drink plenty of water: Staying hydrated is essential for weight loss, as it can help you feel fuller and reduce cravings.
Exercise regularly: In addition to reducing your calorie intake, you should also increase your physical activity. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day.
Get enough rest: Getting enough sleep is also important for weight loss, as it can help regulate your appetite and metabolism.
It’s important to note that losing 10 kg in one month may not be realistic or healthy for everyone. Consult with a healthcare professional before embarking on any weight loss program, especially if you have any underlying medical conditions. Remember to be patient and persistent, as sustainable weight loss takes time and effort.
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.
In This Article
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.
Add a tablespoon of apple cider vinegar and ½ tablespoon of cayenne pepper to a glass of lukewarm water to whip a fat-burning detox drink.
Add a tablespoon of ginger paste and two tablespoons of fresh mint paste to a glass of warm water.
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.
The first meal of the day is indispensable, and you should pack it with proteins and vitamins. Here are five breakfast ideas:
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.
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.
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.
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.
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.
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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.
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.
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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 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.
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.
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.
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.
Since it’s your last meal of the day, we recommend finishing your dinner by 7 PM. Here are five low calories dinner choices:
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.
A scrambled egg with loads of finely chopped vegetables; add a bowl of leftover dal from lunchtime.
Have a wholewheat paratha with a bowl of curd seasoned with roasted cumin, coriander powder, finely chopped onion and chilli.
Must Read:Healthy Eating Habits For Weight Loss!
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.
Create a calorie deficit: As I mentioned earlier, to lose 10 kg in a month, you need to create a calorie deficit of about 35,000 calories. You can do this by reducing your daily calorie intake and increasing your physical activity to burn more calories. One way to calculate your daily calorie needs is to use an online calculator that takes into account your age, gender, weight, height, and activity level. Once you have this number, subtract 1,166 calories from it to create a daily calorie deficit of 1,166 calories.
Follow a balanced diet: Eating a balanced diet that includes lean proteins, whole grains, fruits, vegetables, and healthy fats is important for weight loss. Try to focus on filling, nutrient-dense foods that will help you feel full and satisfied. Avoid foods that are high in sugar, saturated fat, and empty calories.
Track your food intake: Keeping track of what you eat can help you stay accountable and make sure you are staying within your calorie goals. There are many apps available that can help you track your food intake and calculate your daily calorie needs.
Drink plenty of water: Staying hydrated is important for weight loss, as it can help you feel full and reduce cravings. Aim to drink at least 8-10 cups of water per day.
Exercise regularly: Exercise is an important part of any weight loss program. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, every day. You can also incorporate strength training exercises to build muscle, which can help increase your metabolism.
Get enough rest: Getting enough rest is important for weight loss, as it can help regulate your appetite and metabolism. Aim for 7-9 hours of sleep per night.
It’s important to keep in mind that losing 10 kg in one month is a very ambitious goal, and it may not be realistic or healthy for everyone. It’s important to set realistic goals and make sustainable lifestyle changes that you can maintain over the long term. Consult with a healthcare professional before starting any weight loss program, especially if you have any underlying medical conditions.