If you’re still figuring out a way to lose weight and build that beach body for the summer trip you’re taking next month, it’s about time you stopped wondering and start working. Now, to achieve weight loss, you don’t even have to hit the gym because we showed you these 10 exercises you could perform at home to lose weight in a month that don’t require any equipment. But along with those exercises, you also require a healthy and effective diet to help you shed those kilos in time. So we spoke to Mehar Rajput, Nutritionist at FITPASS who drew up this diet plan for you to follow through the course of the month.
Diet plan to lose 10 kg in 30 days
When it comes to weight loss, you often find yourself switching to different diets and exercises to break the monotony. But consistency is important while trying to lose weight. With the diet plan drawn up below, you can lose up to 10 kg in about a month, provided you follow it strictly and perform at least 30 minutes of exercise every day. Rajput has provided alternatives with every meal, to make it easier for you to follow the healthy and nutritious diet.
Early morning detox drinks
Lemon detox drink: Consume a glass of warm water with half a freshly squeezed lemon juice (and a tsp of honey if you want) to cleanse your liver and aid in weight loss.
Nutritional value:Carbs: 3.2 grams, Proteins: 0.5 grams, Fats: 0.2 grams, Calories: 17
Ginger detox drink: Consume a glass of lukewarm water with a tsp of ginger paste (and 2 tbsp of fresh mint paste if required) every morning on an empty stomach to aid in weight loss.
Nutritional value:Carbs: 0.3 grams, Proteins: 0.0 grams, Fats: 0.0 grams, Calories: 1
Cucumber detox drink: Cucumber is a highly cooling vegetable for the summer. You could consume a cucumber detox drink by combining water with a peeled cucumber, handful of mint leaves and ½ an inch of ginger. If you want, you could add ½ tsp of black salt for taste.
Nutritional value:Carbs: 0.0 grams, Proteins: 0.1 grams, Fats: 0.0 grams, Calories: 0
Apple Cider Vinegar: ACV has tons of benefits on weight loss and is a quick way to detoxify the body. Consume this drink in the morning with a tbsp of ACV in a glass of warm water.
Nutritional value:Carbs: 2.7 grams, Proteins: 0.1 grams, Fats: 0.1 grams, Calories: 11
The benefits of detoxified water: It helps in flushing out the toxins from the body, balancing the Ph level of the body, boosts your immune system and metabolism as well as improves digestion.
Oatmeal Oats is loaded with complex carbs and proteins compared to other grains. Its benefits include lower blood sugar level and cholesterol level.
Nutritional value:Carbs: 36.2 grams, Proteins: 7.2 grams, Fats: 7.1 grams, Calories: 235
Alternative: Muesli with milk, vegetable oats upma, oats cheela with mint coriander chutney
Egg Omelet: Eggs are very good sources of protein. More than half the protein of the egg is found in egg whites along with vitamin B complex, Vitamin D, Copper, Zinc and Selenium.
Nutritional value (1 whole egg):Carbs: 2.5 grams, Proteins: 6.0 grams, Fats: 2.1 grams, Calories: 104
Alternative: Tofu Roll, Mushroom Sandwich, Chicken salami sandwich and shredded chicken sandwich
Green Tea: Loaded with antioxidants, helps in detoxification and boosts up your metabolism.
Alternative: Lemon Tea, Green Coffee and Herbal Tea.
Nutritional value (1 cup):Carbs: 0.0 grams, Proteins: 0.0 grams, Fats: 0.0 grams, Calories: 2
Apple Smoothie with Almonds: Apple may help prevent against lung, breast, colon and lever cancer. Apple along with milk gives you benefits of calcium, protein, magnesium, fibers and vitamins.
Nutritional value (1 glass):Carbs: 22.0 grams, Proteins: 3.6 grams, Fats: 4.8 grams, Calories: 145
Hot Chocolate: Even a small cup of hot chocolate could aid in weight loss and keep your hunger under control. Chocolate has powerful antioxidants to help reduce appetite by nearly 30 per cent.
Nutritional value (1 cup):Carbs: 61.8 grams, Proteins: 9.6 grams, Fats: 11.1 grams, Calories: 385
Fruits: Loaded with fiber, vitamins and minerals. Gives you satiety, which helps you avoid overeating.
Nutritional value (1 cup of watermelon):Carbs: 5.0 grams, Proteins: 0.3 grams, Fats: 0.3 grams, Calories: 24
Vegetable Soup: It helps in controlling your appetite by giving you lesser calories along with fiber, protein, vitamins and minerals.
Nutritional value (1 bowl): Carbs: 13.1 grams, Proteins: 3.4 grams, Fats: 7.6 grams, Calories: 133
Alternative: Moong dal soup, vegetable oats (in soup style)
Grilled Salmon Fish: Provides you protein, omega3 fatty acid, vitamins and minerals which helps in keeping your heart healthy.
Nutritional value (1 piece):Carbs: 2.1 grams, Proteins: 6.9 grams, Fats: 7.5 grams, Calories: 103
Steamed Rice: This is one of the healthier ways to cook rice, because this prevents the loss of water soluble nutrients and doesn’t required any added fat.
Nutritional value (1 cooked cup):Carbs: 26.6 grams, Proteins: 2.5 grams, Fats: 0.3 grams, Calories: 115
Egg Sandwich: This could include 2 slices of multi-grain bread with 2 egg whites, onion slices, tomato slices and freshly chopped lettuce to make it a healthy meal.
Nutritional value:Carbs: 28.8 grams, Proteins: 11.9 grams, Fats: 8.0 grams, Calories: 231
Brown Rice: It is a healthier fiber packed and low energy density food.
Nutritional value (1 cup):Carbs: 21.7 grams, Proteins: 2.2 grams, Fats: 2.2 grams, Calories: 104
Dal: It is loaded with complex carbs, good sources of protein, vitamins and minerals along with essential amino acids. It helps to lower cholesterol level and controls sugar level.
Nutritional value (1 cup):Carbs: 20.8 grams, Proteins: 8.5 grams, Fats: 2.2 grams, Calories: 137
Lemon Tea: It is rich in Vitamin C, helps in detoxification and boosts your rate of metabolism.
Nutritional value (1 cup):Carbs: 4.0 grams, Proteins: 0.4 grams, Fats: 0.0 grams, Calories: 17
Alternative: Green Tea, Lemon Water and Coconut Water.
Wheat Rusk: Wheat rusk is a healthier alternative for biscuits as they are low on calories.
Nutritional value (1 rusk):Carbs: 4.3 grams, Proteins: 1.0 grams, Fats: 0.8 grams, Calories: 23
Alternative: Oats cracker, roasted chana and roasted makhana.
Hard Boiled Egg: Eggs are very good sources of protein. More than half the protein of the egg is found in egg whites along with vitamin B complex, Vitamin D, Copper, Zinc and Selenium.
Nutritional value (1 whole egg):Carbs: 0.6 grams, Proteins: 6.3 grams, Fats: 5.3 grams, Calories: 78
Nuts: Nuts are high in heart friendly unsaturated fats, omega 3 fatty acids, protein, vitamins and minerals. When you munch on whole nuts, you eat slower because you need to chew them longer.
Nutritional value (Half cup):Carbs: 8.8 grams, Proteins: 6.1 grams, Fats: 15.9 grams, Calories: 201
Orange Juice: Avoid having juices and try to have whole fruits as it will give you more of fiber, vitamins and minerals.
Nutritional value (one glass):Carbs: 27.2 grams, Proteins: 1.8 grams, Fats: 0.6 grams, Calories: 120
Grilled Brown Bread Sandwich: You could have a half grilled brown bread sandwich with some vegetables such as onions, capsicum, tomato, lettuce, corn, spinach as a healthy evening snack which is low in calories and also filling, instead of going for fried foods.
Nutritional value:Carbs: 32.4 grams, Proteins: 7.2 grams, Fats: 9.2 grams, Calories: 241
Alternative: Amaranth chapati wrap, ragi chapati wrap, sprouts and boiled dal
Whole Wheat Vegetable Wrap: This meal contains fiber, vitamins and minerals. A good alternative for this can be Amaranth chapati wrap with vegetables, Quinoa salad or couscous salad.
Nutritional value:Carbs: 17 grams, Proteins: 7 grams, Fats: 2 grams, Calories: 143
Chicken Noodle Soup: Provides you protein, omega3 fatty acid, Vitamins and minerals which helps in keeping your heart healthy.
Nutritional value (1 bowl):Carbs: 41.6 grams, Proteins: 17.6 grams, Fats: 9.3 grams, Calories: 322
Alternative: Clear chicken soup, clear vegetable soup, oats (with chicken soup style)
Roti (Chapati): It is loaded with complex carbs and proteins compared to other grains. Its benefits includes lower blood sugar level and cholesterol level.
Nutritional value (1 roti):Carbs: 17.4 grams, Proteins: 3.0 grams, Fats: 0.4 grams, Calories: 85
Alternative: Brown rice, Amaranth chapati and quinoa salad
Nutritional value (1 bowl):Carbs: 0.2 grams, Proteins: 35.7 grams, Fats: 0.9 grams, Calories: 151
Alternative: Grilled chicken, roasted chicken, grilled fish fillets.
Nutritional value (1 cup):Carbs: 20.8 grams, Proteins: 37.8 grams, Fats: 6.6 grams, Calories: 168
Alternative: Grilled tofu with veggies, tofu bhurjee and egg whites salad.