Diet to Lose 10 Kgs in 1 Month

With a healthy diet program, people lose 4-6 kilos in 1 month. In order to achieve this goal, calorie-burning should be performed with an exercise program prepared for you in this process.

One of the issues to be considered in this process is breakfast consumption. Breakfast should be served as early in the day as possible. During the meal consumption during the day, low-calorie but high-protein meals should be preferred. The choice of snacks, which helps to accelerate the metabolism, should be done carefully and should be done with 2-2.5 hour intervals between meals. Instead of foods with a high glycemic index such as bananas, figs, dates, apples, pears Seasonal fruits such as cherries, cherries and strawberries should be preferred with a low glycemic index. People who feel hungry after fruit consumption should definitely choose a food with high calcium content such as milk, buttermilk, kefir, yoghurt with a high protein content or one of the oil seeds such as walnuts, hazelnuts, almonds, peanuts in order to balance their blood sugar People who feel full for a long time do not go out of their diet lists and reach the ideal weight in a shorter time. Consumption of 3 main meals and at least 2 snacks during the day will be sufficient. Lighter meals should be preferred as metabolism will start to slow down in the evening hours.

How to Lose 10 Kilos Faster in 1 Month?

People who want to get quick results in 1 month should not only follow the diet program but also take a lot of walking and work extra especially for places where they have regional problems. The person should choose the most ideal type of sports such as fitness, reformer plates, swimming, tennis, basketball, volleyball, and bring the habit of healthy nutrition and sports into his life. In order to burn extra calories during the day, elevators should not be used and stairs should be preferred, people using public transportation should get off at 1 stop close to their homes and increase their daily walking amount.

One of the most important factors in the weight loss process is water consumption. You should take care that the water consumption, which accelerates the metabolism, is at least 1.5-2 litres during the day. Before applying this list, you should consult your dietitian.

Fibrous foods will stay in the stomach for a long time and will provide long-term satiety. Therefore, legumes, oat bran, wheat bran, shelled fruits and vegetables should be included in your daily diet. Fibre, which keeps blood sugar in balance, also balances insulin resistance and prevents long-term problems.

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Is a Diet Healthy for Losing 10 Kilos in a Month?

Losing excess weight is the dream of many people. Moreover, a great effort is made to achieve weight loss as soon as possible and to reach the desired body dimensions. However, one of the issues to be considered during the realization of this dream is to lose weight in a healthy way. Short-term diet programs that cause health problems also cause the weight to be regained in a short time.

In recent years, diet programs that lose 10 kilos in 1 month have become remarkable for many people. It is not a dream to have the dreamed body type in a short time and to get rid of excess weight. However, it is also important not to risk the health of the body for the sake of realizing this desire. People who want to apply diet programs that make you lose 10 kilos in 1 month should have certain blood tests done and share this information with their client. Body muscle, fat and water ratios should be determined by taking height and weight measurements. Losing more than 4 kilograms of fat in a month is a condition that forces the body and can cause health problems. Especially people with chronic diseases should pay attention to diet programs that lose 10 kilos in 1 month. Heart, kidney and hypertension people with serious chronic diseases such as liver disease may develop problems such as the fatty liver. Diet programs that lose 10 kilos in 1 month are created with low-calorie nutrition. It is possible to encounter muscle wasting with diets lacking in nutrients, minerals and vitamins that the body needs. For weight loss to be healthy, fat loss must be experienced from the body. Experiencing muscle loss as a result of missing minerals and vitamins lowers body immunity and invites various diseases.

Tips of Diet List to Lose 10 Weight in 1 Month

  • The purpose of the diet program that makes you lose 10 kilos in 1 month is to provide fat burning in the body. Muscle loss can be prevented when mineral-deficient nutrition programs are avoided.
  • In order to make diet programs that lose 10 kilos in 1 month effective, you can walk for 1 hour every day and increase the daily activity level.
  • A glass of lemon water drunk every morning on an empty stomach supports fat burning.
  • In order to maintain the weight, you lost with a diet that makes you lose 10 kilos in 1 month, healthy eating and regular exercise should be a lifestyle. Returning to high-calorie foods and staying inactive after losing weight can cause the same weight to be regained in a short time.
  • By making regular sleep hours a habit, the decrease in metabolic rate can be prevented.
  • With the recommended consumption of 2-2.5 litres of water per day, metabolic rate can be increased and rapid weight loss can be experienced. In addition, adequate water consumption will keep you full and prevent hunger crises.
  • By eating little and often, the metabolism can stay alive. Snacks are a recommended diet for all diet programs that can be applied.
  • An unhealthy diet should not be implemented with the desire to lose weight quickly. It should be accepted that unhealthy weight loss will be useless with the weight to be regained in a short time. A diet program with patience and healthy foods will prevent the person from experiencing muscle loss.

10 kg weight loss in 1 month diet chart

10 What Should Be Done To Not Gain Weight After Losing Weight?

If you want to lose weight and want to make a quick start on this, it would be good advice to say that the diet that makes you lose 10 kilos in 1 month is an ideal diet list for you. Your schedules are flexible enough to change weekly according to your meal preferences.

In the content of the diet list that will allow you to lose 10 kilos in 1 month, the meals are divided into morning, noon and evening, followed by 1 glass of unsweetened tea, 1 slice of fat-free feta cheese, tomato, cucumber and bran bread for breakfast. The lunch is in the form of a small bowl of salad and a small slice of bread, with an average of 10 g of meat, fish or chicken. In the evenings, it includes a bowl of yoghurt, fat-free and salt-free salad, and a portion of chicken breast (without fat).

But what should be done in order not to gain weight again after following this 10-kilo diet and achieving a successful result?

First of all, attention should be paid to carbohydrate intake. For example, we should be careful to go out of the carbohydrate values ​​​​we take during the diet as little as possible. Increase your consumption of healthy foods as much as possible. Avoid foods high in saturated fat as much as possible. You can increase the consumption of omega-3 fatty acids (olive oil, oily fish, nuts, seeds). Pay attention to regular exercise every day. Do not skip making breakfast, which is the most important meal of the day. Try minimizing habits such as drinking a cup of tea and coffee during the day.

how to lose 10 kgs in a month

Diet List to Lose 10 Weight in 1 Month

1. Day Diet List

Morning

  • 1 cup unsweetened herbal tea with cinnamon sticks
  • 1 slice of light goat cheese
  • seasonal greenery
  • 1 thin slice of whole-grain bread

Noon

  • 6-8 tablespoons of legumes
  • 1 bowl of nonfat yoghurt

Evening

  • 1 serving of boiled chicken
  • Oil-free seasonal salad with plenty of vinegar
  • 1 bowl of nonfat yoghurt

2. Day Diet List

Morning

  • 1 cup unsweetened herbal tea with cinnamon sticks
  • 1 boiled egg
  • seasonal greenery
  • 1 slice of plain wasa

Noon

  • 1 portion of grilled meatballs
  • 1 bowl of seasonal salad
  • 1 cup of light buttermilk

Evening

  • 1 serving of vegetable dish with olive oil
  • Oil-free seasonal salad with plenty of vinegar
  • 1 bowl of tzatziki

3. Day Diet List

Morning

  • 1 cup unsweetened herbal tea with cinnamon sticks
  • 2 tablespoons of nonfat cottage cheese
  • Tomato cucumber
  • 1 slice of wholemeal meat

Noon

  • Boiled- Roasted vegetables
  • 1 bowl of nonfat yoghurt

Evening

  • 1 portion of grilled fish
  • Oil-free seasonal salad with plenty of vinegar

4. Day Diet List

Morning

  • 1 cup unsweetened herbal tea with cinnamon sticks
  • 1 boiled egg
  • ¼ avocado
  • Cucumber
  • 1 slice of plain wasa

Noon

  • 1 portion sauteed chicken with mushrooms
  • Oil-free seasonal salad with plenty of vinegar
  • 1 cup of light buttermilk

Evening

  • 1 serving of steamed fish
  • Oil-free seasonal salad with plenty of vinegar

5th Day Diet List

Morning

  • 1 cup unsweetened herbal tea with cinnamon sticks
  • 1 slice of fat-free feta cheese
  • Greens
  • 1 thin slice of whole-grain bread

Noon

  • 1 medium ladle of low-fat soup
  • ½ portion of the vegetable dish with olive oil
  • 1 bowl of tzatziki

Evening

  • ½ portion boiled chicken
  • Oil-free seasonal salad with plenty of vinegar
  • 1 cup of light buttermilk

6. Day Diet List

Morning

  • 1 cup of unsweetened herbal tea with cinnamon sticks
  • 1 boiled egg
  • 1 slice of light white cheese
  • Tomato cucumber
  • 1 whole grain grissini

Lunch

  • 6 tablespoons of cooked legumes
  • Oil-free seasonal salad with plenty of vinegar
  • 1 cup of light buttermilk

Evening

  • Boiled vegetable dish
  • 1 bowl of probiotic yoghurt

7. Day Diet List

Morning

  • 1 cup of unsweetened herbal tea with cinnamon sticks
  • Light white cheese the size of 1 matchbox
  • Greens
  • 1 thin slice of whole grain bread

Lunch

  • 1 serving of vegetable dish with olive oil
  • 1 bowl of nonfat yoghurt

Dinner

  • 1 portion of grilled fish
  • Oil-free seasonal salad with plenty of vinegar

diet to lose 10kg in 1 month

Who Should Apply the Diet List to Lose 10 Weight in 1 Month?

A body mass index of a normal weight individual should be between 20 and 25. Individuals with a body mass index over 30 are considered overweight. Overweight individuals should apply the diet list that loses 10 kilos in 1 month. Obesity has been a growing problem of our age. As a result of studies conducted in the USA in recent years, it has been determined that the rate of obesity has increased by 30%. No matter how overweight you are, it is not the end of anything. Your weight in your past life does not have to stay with you for life. In this way, you can reach your desired goal within a few months and lead a healthy and quality life for the rest of your life.

Many problems such as cholesterol, heart diseases and diabetes can occur in overweight individuals. It would be appropriate for you to follow such diets to prevent such diseases. Studies have shown that as a result of the implementation of such diets by overweight individuals, blood pressure, diabetes, heart diseases, etc. It shows a decrease in many diseases. The more weight you lose, the healthier you will be. You should know your body well and gain health by losing weight in this way. Let’s say your body weight is 80, when you lose 10 kilos in a month, you will notice the change in yourself. To have a healthy and quality life, you should follow such diets.

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