Losing weight can be difficult without a healthy, balanced and low-calorie diet plan.
To lose 10 kilos quickly, requires a great motivation and strong control of their eating habits.
To help you lose weight safely and permanently without dying of hunger, we bring you a low-calorie, highly nutritious diet plan and fat burning exercises that will overcome your weight problems and make you feel fit, healthy, slim and beautiful .
Simply strictly follow this diet plan and 15 minute morning training for 30 days and see the difference in your weight.
At the beginning of the day
It is always best to start the day with 2 glasses of warm water to avoid constipation, eliminate toxins, stimulate blood flow, relax muscles and control body fat.
For example the cucumber detox drink, a highly beneficial detox drink for people with problems of acidity and hyperacidity.
Add peeled cucumber with a handful of mint leaves and 1/2 inch of ginger. Add 1/2 teaspoon of black salt and enjoy it.
Breakfast in the morning (8:00 a.m. – 9:30 a.m.)
All breakfast recipes must have less than 250 calories. You can choose any of the list below:
Oats: Oatmeal is the perfect healthy option for breakfast. It is low in calories and high in fiber, this combination helps you lose weight quickly.
Take 1/2 cup of oatmeal, add 1/2 cup of skimmed hot milk, a small teaspoon of honey to give it sweetness and topped with chopped apple, strawberries, black grapes and cherries.
Egg omelet with green tea: The egg is a low-calorie food full of healthy proteins that will keep you satisfied for a long time. A large egg contains only about 78 calories.
Green tea is a fat-burning beverage. This combination increases your metabolism and helps in rapid weight loss. Make an omelette with 2 eggs, some chopped onions, tomatoes and chili and enjoy this with a cup of green tea without sugar.
Idli with sambar (Indian recipe) : This spicy Indian food is the perfect addition to your weight loss diet. You can enjoy a steamed meal, 2 medium-sized idlis + 1/2 cup of sambar for breakfast. This combination contains around 230 calories.
Apple smoothie with almonds : The apple smoothie is a fantastic and nutritious way to start the day. To make an apple shake, mix 2 medium-sized peeled apples with a cup of skim milk, add a teaspoon of honey for sweetness and 1/2 teaspoon of cinnamon powder. Enjoy this smoothie for breakfast along with 9-10 almonds.
Corn Flakes : If you’re a busy person and you do not have enough time for breakfast, then you can eat a bowl of Kellogg’s regular cereal with 1/2 cup of skim milk, garnished with some chopped dried fruit. This contains a total of 200 calories.
Vegetable soup and whole wheat bread : Homemade vegetable soup is an ideal way to lose weight and provide the body with vitamins, minerals and essential nutrients.
You can start the breakfast with a cup of vegetable soup and a slice of toasted wholemeal bread. This breakfast combination contains less than 200 calories.
Snack time at mid-morning (10:30 a.m. – 11:30 a.m.)
Eating mid-morning snacks will keep you sated until lunchtime and help you eat less and achieve those 10 kilos of weight you so desire.
All mid-morning snack recipes have less than 100 calories.
Choose anyone from the list below:
Green tea with cookie Mary : Green tea and weight loss go hand in hand. A cup of unsweetened green tea with 2 cookies Maria has a total of 50 calories.
Fruits : An ideal snack at midmorning would be a fresh fruit. Fruits are rich in antioxidants, vitamins and minerals that improve their immunity and keep hunger at bay.
You can have any of these fruits; one whole small banana (90cals), 1 medium apple (80cal), 1 cup papaya (55 calories), 1 cup watermelon (46 calories), 1 whole orange small (45 calories), 1/2 cup green grapes (55 calories) ).
Hot chocolate : Drinking a small cup of hot chocolate can help you lose a few pounds and can keep your hunger cravings at bay by midmorning.
The powerful antioxidants in chocolate reverse anxiety and reduce appetite by up to 30 percent.
Lunch time (12.30 pm to 2:00 pm)
All lunch recipes must have less than 300 calories. You can choose any of the list below:
Vegetable Soup : Soup is a delicious and nutritious way to fill your body with vitamins, antioxidants and fiber.
It gives a feeling of fullness without adding many calories. A large bowl of homemade vegetable soup contains about 140 calories.
If you are lazy to make your own soup, you can try instant soups that contain about 98 calories for a bowl. At the same time, you can also enjoy 2 slices of toasted wholemeal bread.
Grilled salmon with steamed rice : It’s a delicious way to satisfy your taste buds and hunger without adding more calories. A grilled salmon fillet contains about 124 calories. You can savor this with 1/2 cup of steamed vegetable rice.
Roti (whole wheat chappati) with vegetable curry: A small roti contains approximately 71 calories, so if you are a roti lover, you can enjoy 2 small roti’s with a cup of boiled vegetable curry cooked in a teaspoon of oil.
To make curry, use vegetables that are low in calories such as cabbage, cauliflower, broccoli, spinach, pepper, beans, squash, etc.
Egg sandwich : You can take 2 slices of multigrain bread, sandwich bread stuffed with 2 egg whites, 3 slices of onion, 2 slices of tomato and a handful of fresh leaves of chopped lettuce.
Brown rice, Dal and salad : Brown rice has many healthy benefits over white rice. It is rich in fiber and antioxidants that help you lose weight. You can enjoy 1/2 cup of brown rice, 1/2 cup of dal and a small bowl of green salad for your lunch.
Afternoon snack (5:00 – 6:30 PM)
Here are the 6 tasty and healthy snacks at night to satisfy your appetite for less than 100 calories. You can choose any of the list below.
Lemon Tea and Wheat Rusk : The wheat cake is healthier than cookies. Two wheat sponge cakes contain approximately 85 calories and a cup of unsweetened lemon tea has only 5 calories.
Hard egg and green tea : A protein booster at night can help you lose weight. A hard-boiled egg with a cup of unsweetened green tea contains about 85 calories.
Nuts: They are an excellent source of energy and nutrition. Nuts such as almonds, pistachios and nuts are the best options for losing weight.
You can have 12 almonds (85 calories) or 7 walnut halves (95 calories) or 20 pistachios (80 calories) to control your nighttime hunger.
Momo (Dumpling) : Steamed momo is a tasty and healthy way to keep your appetite in control. A small vegetable momo contains around 30 calories, so you can enjoy some meatballs without exceeding the 100-calorie line.
Orange juice: Orange juice is the healthy way to get your vitamin C and keep calories under control. A glass of fresh orange juice only contains approximately 90 calories.
Grilled whole-grain sandwich : This is another tasty afternoon snack for your hungry belly. The grilled whole-wheat sandwich stuffed with onions, peppers, tomatoes, lettuce, corn and spinach contains around 90 calories.
Dinner time (8:00 – 9:30 PM)
Dinner should be light and with less than 250 calories.
Homemade Whole Wheat Vegetable Wrap : Vegetarian wrappers made with whole wheat make a delicious, healthy, low-calorie formula for dinner. To fill, use cabbage, carrots, onions, beans and tomatoes.
Chicken soup with noodles : A hot dish of chicken noodle soup is a perfect dinner that satisfies the stomach. A cup of chicken soup with noodles simply contains about 150 calories.
Roti (chapati) and boiled chicken / soy curry / vegetable curry: you can have 2 small-size whole wheat chapati with 1/2 cup of soy curry or 1/2 cup of chicken curry or vegetable curry cooked in a spoonful of oil.
Drink before bedtime
A glass of warm water before bedtime can help us sleep better and lose weight simultaneously. Eliminates toxins while you sleep, relaxes muscles, rehydrates the body, helps better digestion of food and melts body fat.
Be sure to drink at least 9-10 glasses of water a day to lose weight.
Exercises that will help supplement the loss of those extra kilos
In addition to following this low calorie diet plan, it is important to have 15 minutes of exercise every day to speed up the weight loss process. To get the best results, perform exercises preferably in the morning after taking the detox drink, this helps to burn fats faster.