How to lose 10kg in a month diet plan pdf

how to lose 10kg in a month diet plan pdf:

It is the best time to lose weight because it is summer in India and the days are longer than winters. Everybody wants to be fit not just to look good but to be healthy. We can achieve good health by just eating clean.  We Indians love to eat, we are foodies, and why not. After all, we have got lots of different tasty cuisines. We as a family love to start our day with Tea and Rusk and then evening snack again Tea and namkeen and bhujia and when a guest arrives at our place. We can’t make our snack time with just bhujia and namkeen, we need more. We love samosas and pakoras.

Such habits of us making OBESE and making our health worse with our habits. Given the data, it’s important to be aware that being overweight or obese can increase the risk of diabetes, liver disease, heart disease, and even cancer.

How to lose 10kg in a month diet plan pdf: WHY DO WE GAIN WEIGHT?

Weight loss and gain depend upon our eating habits and how many calories we consume in a day, but due to our busy schedules and our lifestyle, we don’t burn those many calories.

To lose weight in a healthy way, we have to have a balanced diet that includes all food groups and provides all the nutrients we need for good health.

How to lose 10kg in a month diet plan pdf: DIET PLAN TO LOSE WEIGHT

A balanced diet consists of all micronutrients like carbs, protein, and fats and other nutrients such as minerals and vitamins.

How to lose 10kg in a month diet plan pdf: Weight Loss Diet Plan Chart – Day 1

• Always start your day with warm water.

Day 1	Diet Chart
7 AM	5  soaked Almonds
9:00 AM	Breakfast: Vegetable poha
12:00 PM	Any seasonal fruit
2:00 PM	Lunch: 2 oats atta roti, Salad, and any vegetable
4:00 PM	Any Protein Rich salad.
5:30 PM	Green Tea
8.30 PM	Dinner: 1 oat roti with salad and vegetable

How to lose 10kg in a month diet plan pdf: Day 2- Weight loss diet chart Plan

• Diet is not that boring, you can enjoy your every meal with different weight loss recipes and make your weight loss journey interesting

Day 2	Diet Chart
6:30 AM	1 warm water with lemon and honey
7:00 AM	Eat 5 soaked almonds with 1 spoon of pumpkin seeds
9:00 AM	Breakfast: 2 vegetable sandwiches ( add one cheese slice to each sandwich) with mint Chutney
12:00 PM	Any Season Fruit or Buttermilk
2:10 PM	Lunch: 1 katori rice with any dal and curd
4:00 PM	Green Tea
6:00 PM	Makhanas
8.00	Dinner: Paneer Bhurji with 1 chapati and salad

How to lose 10kg in a month diet plan pdf: Day 3- Weight loss diet chart Plan

• Make sure you drink at least 3 liters of water every day.
• 1spoon of ghee is required in a day. So don’t shy away from using Desi ghee for making breakfast

Day 3	Diet Chart
6:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Skim Milk Yoghurt (1 cup (8 floz)) Multigrain Toast (2 toast)
12:00 PM	Skimmed Milk Paneer (100 grams)
2:00 PM	Mixed Vegetable Salad (1 Katori)
2:10 PM	Sauteed Vegetables with Paneer (1 Katori) Roti (1 roti/chapati)   Green Chutney (2 tablespoons)
4:00 PM	Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 PM	Tea with Less Sugar and Milk (1 teacup)
8:50 PM	Mixed Vegetable Salad (1 Katori)
9:00 PM	Lentil Curry (0.75 bowls) Methi Rice (0.5 Katori)

How to lose 10kg in a month diet plan pdf: Day 4- Weight loss diet chart Plan

Day 4	Diet Chart
7:30 AM	Cucumber Detox Water (1 glass)
8:00 AM	Egg Omelet
12:00 PM	Buttermilk or coconut water
2:00 PM	Mixed Vegetable Salad (1 Katori)
	1/2katorisprouted  moong dal   Roti (1 roti/chapati) with any sabzi
4:00 PM	Any seasonal fruit
5:30 PM	Either coffee or green tea with Makhan
8.30 PM	1 multigrain atta roti with dal(1 Katori)

How to lose 10kg in a month diet plan pdf: Day 5- Weight loss diet chart Plan

I hope you are following 4 days diet chart plan rigorously.

Day 5	Diet Chart
7:00 AM	4 soaked almonds, 2 walnuts, and 1fig
8:30 AM	1 vegetable Katori poha with black coffee
11:30 PM	Have either buttermilk or coconut water.
2:30 PM	Mixed Vegetable Salad (1 Katori) with 1 black chana chat
5:30 PM	Tea with coconut Sugar and Milk (1 teacup)
8:30 PM	1 Bran atta roti with any sabzi
10.00 PM	chamomile green tea

How to lose 10kg in a month diet plan pdf: Day 6- Weight loss diet chart Plan

Day 6	Diet Chart
7:30 AM	Warm water with lemon and honey in it
8:30 AM	2 Ravaidlis with sambhar or chutney
12:00 PM	50 grams paneer chat(add vegetables of your choice, bell pepper, capsicum,broccoli)
2:00 PM	1 katori rice with dal and salad and raita
4:00 PM	Either fruit chat or a glass of  buttermilk in summers
5:30 PM	Black coffee/lemon tea with makhanas
8:30 PM	Dinner: 1 oats atta roti and 1 katorisabji
10:00 PM	Green Gram Whole Dal Cooked (1 Katori)Bhindisabzi (1 Katori)   chamomile green tea

How to lose 10kg in a month diet plan pdf: Day 7- Weight loss diet chart Plan

It’s going to be 7^th day of your diet so be consistent. If you have any plans for an outing, please choose a healthy option outside

Day 7	Diet Chart
7:30 AM	Drink 1 glass of jeera water
9:00 AM	2 Besan chilla(add green vegetables) with green chutney
12:00 PM	Coconut water
2:00 PM	Eat 1 multigrain chapatti with dal and can have half katori rice with lots of salad
5:30 PM	1 Katori white chana chat
8:30 PM	Dinner:1 roti of bajraatta with sabzi and salad and can have 1  egg white
10:00 PM	Chamomile green tea

• Chamomile tea is for good sleep so it is better if you take it on a daily basis.
• If you are non-vegetarian, please include at least 50 grams of protein in your diet.
• Diet doesn’t mean starving yourself if your regular diet includes 4 chapatis in your diet

You can’t suddenly start with 1 chapatti, so start with 2 multigrain atta chapattis for at least 10 days because your body can’t adapt to change so frequently.

• We should go for a balanced diet in our daily routine.
• A balanced diet includes all needed fats, carbs, protein, vitamins, and minerals.

There are some more habits which should include in daily routine except the above-mentioned diet:

Eat small and more meals: small meals digest quickly. We can divide our meals into meals plus snacks. Eating on a regular period of time will save you from acidity and bloating.

• Have an early dinner: like in villages people still eat dinner early by 7 or 8max but in cities most of the people come by 8 pm from offices and then eat dinner by 10 pm after that they are tired and go to sleep after spending some time either on a laptop or on mobiles. So whenever you can, eat your dinner before 8 pm.

• Drink a lot of water: though we should drink plenty of water daily to stay hydrated it also helps in weight loss drink a glass of water 15 minutes before any meal will crab your hunger a bit.
• Eat a lot of fiber: Eating lots of fiber will save you from constipation during your diet: eat lots of fruits instead of juices.
• Meditation: Meditation helps to keep the mind healthy and focus on the tasks, you can also read more benefits of Meditation here.

how to lose 10kg in a month diet plan pdf – Download Diet Plan Pdf Here

Click here to download diet plan PDF

How to lose 10kg in a month diet plan pdf: conclusion

In conclusion of the above discussion, three main things drinking a lot of water, eating fiber food, and exercising daily will definitely lose your wait if you follow a proper diet plan in your daily routine.