Weight reduction is a continuous process that takes time. A fad food plan can assist you to lose oodles of weight in less time. But it could bounce back once you begin consuming a standard food plan. The burden loss journey must be slow and regular so that you simply don’t gain the burden back. This 1-month food plan plan for weight reduction PDF (Indian menu) will assist you to achieve healthier weight reduction.
Steps for Perfect Weight Loss
- The calories you ingest must be lower than the calories you burn
- There have to be a negative calorie balance for weight reduction
- Step by step reduce your weekly calories for healthy weight reduction in the course of the month
- Increase the protein intake every week
- The remaining calories will likely be provided from carbohydrates and fats that will likely be step by step reduced because the protein intake increases
- Aim for not greater than 2-3 kgs of weight reduction per 30 days
Together with controlled calories, one must also increase the water intake to remove all of the toxins from the body. Water helps to cut back unnecessary hunger, prevents binge eating, and thus, helps in weight reduction. The body could be thirsty but can send the improper hunger signal to the brain. Every time you’re feeling hungry, first drink a glass of water and wait for quarter-hour, this can prevent binge eating. You’ll be able to add lemon to your glass of water to extend your metabolism. Advantages of drinking lemon water.
1 Month Diet Plan for Weight Loss PDF (Indian Menu)
For higher understanding, we now have divided the chart into 4-week patterns. Every week there’s a gradual decrease within the calories. Gradual change within the macronutrient content. The protein intake will increase every week, while we step by step reduce your carbs and fat intake. A rise in fiber and water intake is vital to support weight reduction.
Week 1 of 1-month food plan plan for weight reduction
- Calories: 2000 kcals
- Proteins: 60 gms
Sample food plan plan
Empty stomach: 1 teaspoon soaked methi seeds with 1 cup warm water
Breakfast: 1 cup Tea or Coffee (no sugar) + 1 cup Poha/ Upma/ Vegetable Daliya/ Masala Sevaiya/2 Chapati + 1 cup vegetable
Mid-morning: 1 Fruit (100-150 gms)
Lunch: 1 cup Salad + 2 Chapati + ½ cup Rice
OR 1 Cup brown rice, no chapati
OR 3 Chapatis, no rice + 1 cup Vegetables + 1 cup Dal + 1 cup curd / 100 gms Chicken /Fish / 1 cup Spout usal / chola / lobia / red channa
Evening snack: 1 cup Tea or Coffee (no sugar) + 1 cup Kurmura/ Roasted poha chivda/ 2 Multigrain Bread Slices/ 1 Khakra
Dinner: 1 cup Salad + 2 Chapati or 1 cup Rice + 1 cup vegetable + 1 cup curd
Bed-time: 1 cup Milk with a pinch of nutmeg powder
Week 2 of 1-month food plan plan for weight reduction
- Calories: 1800 kcals
- Proteins: 70 gms
Sample food plan plan
Empty stomach: ½ teaspoon cinnamon powder with 1 cup warm water
Breakfast: 1 cup of Soaked oats/ Daliya/ Quinoa with milk + 2 almonds and a couple of walnuts/ 3 pieces idli + sambar
Mid-morning: 1 Fruit (100-150 gms)
Lunch: 1 cup Salad + 2 Chapati or 1 Cup brown rice, no chapati or 2 small Millet Rotis + 1 cup Vegetables + 1 cup Dal + 1 cup Curd or 2 Egg whites or 100 gms Chicken or Fish
Evening snack: 1 cup Tea or Coffee (no sugar) + 1 cup Roasted or boiled Chana/ 2 small Moong dal Dosa/ 6- 8 pcs Mix dal Dhokla/
Dinner: 1 cup Salad + 1 Millet Roti or 1 cup Brown Rice + 1 cup vegetable + 1 cup curd
Bed-time: 1 cup Turmeric Milk
Week 3 of 1-month food plan plan for weight reduction
- Calories: 1500 kcals
- Proteins: 75 gms
Sample food plan plan:
Empty stomach: 1 teaspoon of chia seeds (Soaked overnight) with 1 glass of warm lemon water
Breakfast: 3 pieces besan or rawa dhokla/150 gms rawa upama with vegetables
Mid-morning: 40 gms low-fat Paneer or Tofu or 2 Egg whites or 100 gms Chicken or Fish
Lunch: 1 cup Salad with flaxseeds + 2 small Millet Rotis + 1 cup Vegetables + 1 cup Dal + ½ cup Pulse or Sprouts + 1 cup Curd
Evening snack: 1 Fruit (100-150 gms)
Late Evening: 1 Cup Green Tea
Dinner: 1 cup Vegetable Soup + 1 Millet Roti or 1 cup Sama or Varai or Quinoa or Daliya + 1 cup vegetable + 1 glass Buttermilk
Bed-time: 1 cup Milk with Walnut powder and nutmeg
Week 4 of 1-month food plan plan for weight reduction
- Calories: 1200 kcals
- Proteins: 80 gms
Sample food plan plan:
Empty stomach: 1 glass of Green juice (Spinach/kale/coriander/mint/ginger/lemon juice)
Breakfast: Soaked Nuts – Almonds/ walnuts/ prunes/ Dates/ Dry Fig + 1 Fruit (100-150 gms) + 1 tablespoon sattu with 1 cup water or ½ cup Boiled Pulse or Roasted Chana
Mid-morning: 40 gms low-fat Paneer or Tofu or 2 Egg whites or 100 gms Chicken or Fish
Lunch: 1 cup Salad with flaxseeds + 1 medium Millet Roti + 1 cup Vegetables + 1 cup Dal + ½ cup Pulse or Sprouts + 1 cup Curd
Evening snack: 1 glass of Buttermilk with Chia seeds
Late Evening: 1 Cup Green Tea
Dinner: 1 Buddha bowl meal – ½ cup cereal + ½ cup vegetable + ½ cup pulse + ½ cup Curd or 1 Cup Vegetable Sprout salad with Tofu or chicken and curd
Bed-time: 1 cup Milk with Walnut powder and nutmeg
Download 1 Month Diet Plan for Weight Loss PDF (Indian Menu)
Tricks to follow for Weight Loss
- Devour small meals at regular intervals
- Don’t skip any meals
- Devour water half an hour before meals to avoid overeating and bloating during meals
- You’ll be able to interchangeably use 150 gms curd with 100 chicken or 100 gms fish/2 egg whites or 40 gms paneer or tofu
- It could help when you rationed your visible fat intake to not greater than 20 – 25 gms per day
- Include complex carbohydrates like whole grain cereals, millet, whole fruits, and vegetables
- Avoid refined foods, processed foods, junk, desserts, deep-fried foods and packaged foods
- Devour not less than 1.5 to 2 litres of water
- Bask in 45 minutes of fat-burning physical activity like walking, jogging, swimming, cycling, or gymming
End note
Strategic planning of the food plan with a gradual decrease in caloric intake helps in slow and regular weight reduction. It’s all the time advisable to take guidance from an authorized skilled to stop any dietary deficiencies. Clean eating and an appropriate workout will assist you to reach your goal weight. Please visit this page to avail a 1 Month Diet Plan for Weight Loss, a customized food plan plan for weight reduction. You can even email us at care@dietburrp.com.