Diet chart to lose 10 kg weight per month
If you search the internet by writing a diet chart, you will find numerous lists. But are they really effective or proven?
Have those who have created a diet chart or food list to lose 10-20 kg weight in 1 month, tested them themselves?
Didn't.
Following my diet list, I have lost 34 kg weight in 4-5 months. It is also very effective as a weight loss diet chart for girls.
It is not impossible to lose 10 kg weight per month. But it can only be done with a lot of hard will and hard work.
It takes the maximum amount of patience and mental strength. Because following this chart, you need to eat 60 percent less food than usual every day.
If you start practicing now, you will not start losing weight today. Once your body takes this food list and the brain is ready to lose weight, it will start working. It will take time to take the body and mind to such a stage.
I lost a maximum of 500 grams a day by following this weight loss diet list. Don't think it will be reduced by 500 grams per day. How many grams of weight you will lose per day depends on the calorie intake and expenditure of the day.
Again, if the level of insulin in the body is high, the weight will gradually decrease at first.
Caution: But don't follow my strict instructions. And if you have a physical problem or you are under the direction of a doctor. Then you must consult a doctor before following it.
Exercise should also be done to get complete results with this weight loss diet list. Let's see my diet chart to lose ten kg weight in 1 month.
I have to wake up very early in the morning. Morning weather contains some healthy ingredients. Vitamin D is very beneficial for the body in the morning sun.
Lemon water with honey: After waking up in the morning, drink lemon water with a glass of honey on an empty stomach. Put half the juice of a medium-sized lemon in a glass of water. Mix one teaspoon of organic honey with it and drink it.
In winter, drink lukewarm water. I would get up in the morning and jog for 40 minutes to 1 hour on an empty stomach. I used to come back and drink this drink. It is better to mix half a teaspoon of black cumin oil with it.
Breakfast: Breakfast is usually served at 6 o'clock in the morning with a green apple or orange or two small bananas. Eat these four days a week.
For the remaining two days, eat a thin loaf of bread or a bowl without sugar with a banana. The rest of the day without an egg or a glass of milk sugar. The day you eat milk eggs, along with a raw cucumber or cannabis.
Light breakfast: After breakfast at 10.30 am, eat a large cup of vegetables mixed with various items cooked in a little oil. Eat a bowl of small soup two days a week. If you are very hungry, you can mix vegetables and pulses and eat a little bit.
Or you can eat it with 3-4 tablespoons of oatmeal soaked raisins or dates. I used to soak 2-3 dates and 20-25 raisins before going to bed at night.
Lunch: At noon (around 2 o'clock) eat a bowl of medium size vegetables mixed with pulses. Mixed vegetables are getting all kinds of essential vitamins and minerals for the body.
Vegetables contain a lot of fiber. Which aids in digestion and is converted into glucose as it enters the body.
Give very little oil when cooking vegetables. And do not cook onion fried in oil. Do not cook vegetables perfectly. The nutritional value of half-cooked vegetables remains intact.
Vegetables include Cabbage, Cauliflower, Tomato, Carrot, Cucumber, Eggplant, Radish, Bean, Patal, Karala, Turnip, Pumpkin, Sweet Pumpkin, Spinach, Puni Shaak, Radish Shaak, Pumpkin, Mustard, etc. as weight loss foods. Very beneficial.
If you are more hungry, you can eat 1 cup of rice twice a week. However, I used to eat rice every 15-20 days.
Chicken should be eaten 1-2 days a week. But only chicken breast meat. One day a week I ate a plain nun bread with a quarter of a chicken breast grill.
You have to eat fish two days a week. Do not eat extra oily fish. If you eat big fish, eat it with one piece of vegetables. Fish curry with vegetables or fish curry with vegetables is very delicious.
Afternoon meal: Eat half a handful of a soaked gram or 3-4 dates or a banana at 4 pm. Eat a banana in the morning and eat something else in the afternoon.
Girls must eat 2-3 bananas a day during the period while following the diet chart to lose 10 kg weight in this 1 month. Bananas have a lot of iron which is needed more during periods. If the body is weaker, skip dieting.
You can have tea without sugar with these. I used to exercise in the evening so I ate these 30 minutes before going to exercise in the afternoon.
Dinner: A glass of lemon water at 6 pm. Drink the remaining half of the morning lemon juice mixed in a glass of water. I used to come and exercise and drink lemon water at 8 o'clock at night. After 30 minutes, eat vegetables again for dinner.
One cup amount of cooked mixed vegetables or spinach should be eaten. If you feel more hungry, you can eat two handfuls of mudra with it. I have to go to bed by 12 o'clock at night. Remember, you must sleep 3 hours after dinner.
Water: Drink plenty of water throughout the day. I used to drink 4-5 liters of water a day then. I used to fill my stomach with water. The food I ate to survive 7.
In addition to following the diet chart, I used to exercise in the morning and evening. Weightlifting or weightlifting exercises cannot be done during this weight loss routine. Need to do freehand and cardio exercises.
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