How to Lose 10 Kg in One Month? – Updated Indian Diet Plan!

Are you struggling to shed pounds and still unable to achieve the goal? Losing visceral body fat can be tedious, even if you hit the gym daily! Does it mean you can’t? Do not worry, as we have devised a perfect plan to help you lose a good amount of kilos within a month. Let’s smash the goal!

Losing weight is a comprehensive process where diet and lifestyle play crucial roles. Poor diet or sedentary habits can hinder your goals. 

Fat accumulation around abdominal areas can also raise the potential risks of obesity, stroke, heart problems, and many other chronic problems. For a slimmer version of yourself, discipline and dedication to eating habits play the central part. 

Here’s a foolproof plan to begin your weight loss journey!

Science Related to the Weight Loss Unveiled

Weight loss within a few weeks can be daunting but not impossible. Back to its science-backed basics, the Diet Plan involves calorie division and management. The primary goal of weight loss is to consume fewer calories than you burn. Consuming balanced meals along with physical exercises and workouts can enable you to achieve the desired goal. 

The daily calorie intake of 500-1000 is considered below the mark for most people, considering the necessary body requirements. A healthy diet plan includes an intake of around 1000-1200 calories per day to ensure proper body function. Here’s the division:

Ideal Indian Diet Plan for Losing 10 Kg in a Month

• Breakfast- 250-300 Calories
• Brunch (Mid-Morning Snack)- 100-150 Calories
• Lunch- 300-350 Calories
• Evening Snack- 100-150 Calories
• Dinner- 250-300 Calories

Total Daily Calorie Intake for Average Person: 1000-1,200 Calories

Daily Routine of Refreshing Detox Drink!

Begin your weight loss journey with healthy mornings, and what better than a healthy detox drink for it? A detox drink aids in flushing out unwanted body toxins boosts metabolism and hydrates the body. It’s full of antioxidants and other compounds that contribute to added weight loss. 

Here are a few beverages to try:

1. Lemon Honey Water- For ages, this has been the classic detox drink enriched with the power of Vitamin C, natural sweetness and digestive properties. A pinch of cinnamon to the drink further shows anti-inflammatory effects and boosts metabolism significantly. 
2. Green Tea and Mint Leaves—Many dieticians recommend Green tea, as it’s rich in several antioxidants, supports weight loss, and improves metabolism. A blend of green tea with mint leaves can also help you escape bloating problems and boost digestive health. 
3. Apple Cider Vinegar—Add a spoonful of apple cider vinegar to the ginger Water and enjoy its potential benefits. The water aids in balancing blood sugar levels, fat burning, and making you feel fuller for a long time. It also has an anti-inflammatory effect. 

Breakfast Meal Plan and Options

The target of 250-300 calories from breakfast meals can be met by including a few delectable and healthy breakfast staples in your diet plan. Here are a few healthy breakfast choices:

1. Poha/Upma with Buttermilk (280 Cal)—Poha and upma are perfect Indian breakfast options that fill you with nutrients and fibre each morning. Poha is made from flattened rice, and Upma is made from semolina and nutritious vegetables. Combine them with the buttermilk glass to get the required punch of probiotics for perfect digestion. 
2. Multigrain Idli/Dosa with Sambar (250 Cal)- These traditional South Indian cuisines prepared from fermented lentils and rice batter serve a divine taste when paired with sambar (lentil and veggie stew). One can go for this protein-packed breakfast without a thought. 
3. Oats Porridge (300 Calories)—Filled with loads of berries and nuts, oats porridge works wonders for shedding kilos by keeping you full for a long time. The porridge bowl with walnuts, almonds, and berries infuses you with the power of healthy fats and antioxidants. 
4. Egg-White Omelet with Wheat Toast (270 Calories)—If you are an Egg lover, enjoy the guilt-free omelette recipe with some spinach to get the essential dose of minerals and vitamins. The whole-wheat toast also contains complex carbs, making you feel energetic all day. 

Mid-Morning Snack Meal and Options

Small and frequent meal times help avoid overeating and keep up the nourishment levels. Here are a few healthy picks to curb your mid-meal hunger pangs with a punch of nutrition:

1. Fresh Fruits and Berries—Go for fresh oranges or apples, as they are packed with loads of vitamins, fibre, and antioxidants. Some berries can also provide a dose of antioxidants to satiate your craving for sweets. 
2. Makhana or Roasted Chana- Another excellent brunch option is Foxnuts (Makhana) or Chickpeas (Roasted Chana), which are high in proteins and fibre. 
3. Yoghurt with Chia Seeds—Try this recipe loaded with nutrients and antioxidants to fulfil your daily requirements. The chia seeds sprinkled with Greek yoghurt contain omega-3 fatty acids and essential fibres. 

Lunch Meal and Options

Lunch is the most crucial meal of the day, as most people tend to pick unhealthy options and ruin their diet plans. It is suggestive to choose a nutritious lunch combination to attain weight loss goals. 

1. Dal, Brown Rice, and Vegetables (300 Cal)—This classic lunch combination can provide a boost of flavours and nutrients. Brown rice can provide essential fiber and carbohydrates, along with lentil curry, which offers plenty of proteins. Complete the lunch platter with vegetables packed with antioxidants, minerals, and vitamins. 
2. Multigrain Roti with Paneer/Chicken Curry (350 Cal): Flatbreads made from the multigrain combination known as Rotis in India are a lunch staple for most diet plans. Combine them with protein-rich paneer or chicken curry to add flavour and spice to meals. 
3. Grilled Fish with Steam Veggies (310 Cal)- If you prefer non-vegetarian cuisines, Fish can be a perfect choice as it is rich in lean protein and essential omega-3 fatty acids. The grilled fish served with steamed nutritious veggies is a satisfying lunch meal to opt for. 
4. Quinoa and Veggie Salad (320 Cal)- Widely known pseudo-grain, Quinoa is rich in nutrients, minerals and vitamins, guaranteeing the goodness of health in every bite. Mixing it with veggies like onions, cucumber, cherry tomatoes and bell pepper, along with a few drops of Lemon Juice, can enhance its flavours and nutrition levels significantly. 

Evening Snack Meal and Options

Fuelling up your body with a tasty evening snack can keep up your energy levels all day long. It also gives you a quick energy jolt to keep going for the day ahead. 

1. Veggie Soups—A low-calorie and satiating vegetable soup bowl comprising multiple veggies like spinach, carrots, and tomatoes is a good option for a nutrient-rich meal. 
2. Munching Nuts and Seeds—A small bowl of nuts and seeds can keep you fuller and avoid overeating during dinner hours. Walnuts, pumpkin seeds, chia seeds, and almonds are nutritious options. 
3. Cucumber or Carrot Sticks- The evening snack demands some crunch, and pairing the carrot or cucumber sticks with hummus is a perfect pairing. Hummus is prepared from tahini, olive oil, and chickpeas, becoming a rich source of healthy fats and proteins. 

Dinner Meal Plan and Options

If you aim to lose 10 kg in a month, the last meal of the day should be very light and easy to digest. Consider the calorie count in each recipe and schedule it into the customized diet chart. 

1. Vegetable Daliya/Khichdi (280 Cal)—The classic Indian ‘one-pot’ meal, Khichdi, is a soothing dinner meal packed with loads of nutrients and proteins. If you wish to skip rice, try Daliya (wheat granules), which is also prepared like Khichdi in a pot by adding veggies and spices. 
2. Grilled Chicken with Veggies (300 Cal)- Include lean proteins in your dinner plan with grilled chicken and sauteed veggie meal, which offers a boost of essential nutrients. It is a low-calorie, delicious option that is easy to make. 
3. Lentil Soup and Multigrain Crunch Sticks (270 Cal)—Lentil soup can be a fantastic dinner choice, complemented with multigrain crunches to get a few bites of fibre. It is easy to digest and makes you feel fuller for a long time. 
4. Veggie Stir-Fry with Brown Rice (290 Cal)- Stir-frying the vegetables is a good idea. Arrange them over a bowl of cooked brown rice for a delicious dinner platter. 

Tips to Lose Weight Successfully and Achieve Good Health Goals!

Follow the below-mentioned tips to enhance the efficacy of your diet.

• Keep Yourself Hydrated: Intake of at least 2-3 litres of Water daily can help in accelerating the weight loss process. It can foster better metabolism, keep you fuller, and flush off the body’s toxins. 
• 30 Minutes Exercise Rule: Engage in a strenuous 30-minute daily workout, may it be yoga, walking, cardio or any other exercises like dance, swimming or cycling. Burn calories to gain fitness. 
• 7-8 Hours of Night Sleep: Doctors recommend a sound sleep of 7-8 hours each day for seeking overall health and well-being. Irregular sleep cycles disturb the metabolism of hormones, resulting in unwanted weight gain. 
• Mindful eating: Define a portion for every meal time according to the guide above and pay attention to the portion sizes as well as the amount of food on plates. The portion and proportion of meals should not surpass the calorie count in any case. 
• No Sugary or Processed Foods: A lot of salt, sugary beverages or processed food items can only add to your health deterioration. Avoid the intake of sodium and sugars in food to lose weight faster. 

 

Winding Up- ‘No Diet Plan Can Replace the Advice of a Healthcare Professional!’

While it is imperative not to derail from the designed diet plans to lose 10 kgs in a month, numerous other factors enable you to succeed. If you have any underlying medical conditions or concerns, please consult a healthcare expert before adopting any diet plans. 

Keep up in Good Health!