How much weight can you lose in 30 days? This diet for weight loss in 30 days teaches you how with example foods and sample meal plans, including a healthy menu for breakfast, lunch, dinner and snacks. This best diet plan for weight loss was designed for both women and men.
The best measure for determining long-term weight loss success is the body mass index (BMI). If your BMI is over 30 and you are overweight, chances are you have a weight problem. This can be a cause of great concern if left unchecked. Below are some of the health benefits of weight loss.
Diet For Weight Loss In 30 Days
A weight loss regimen can be tricky, especially when you are not sure about what to eat. A balanced and calorie-conscious diet plan containing around 1500 to 1800 calories can help you to shed weight and maintain it in the long run.
This article provides you with a whole 30-day meal plan carefully curated to help you achieve your weight loss goals. All you need to do is follow this simple week-by-week recipe plan.
This 30-day diet plan for weight loss will ensure that you get enough nutrition while cutting down on unwanted calories without compromising taste. This full-day meal plan for fat loss contains high-protein, low-carb options with pre-planned meals for 30 days to offer sustainable weight loss in a month. Let us take a look at the recipes for each day –
Day 1
- Breakfast – 1 serving toast with poached egg or avocado with 1 apple
- Lunch – 1 cup chickpea soup with two slices of whole-grain bread, mint dressing, and a salad of your choice
- Snack – 5-6 almonds with green tea
- Dinner – 1 cup egg curry or paneer curry with 2 bajra rotis and green salad
Day 2
- Breakfast – 1 bowl oatmeal with nuts and seeds of your choice + 1 banana
- Lunch – 1 cup chickpea spinach curry with 1 cup brown rice and salad
- Snack – 1 medium orange
- Dinner – 1 cup green vegetable + 2 multigrain rotis + 1 glass chaas or buttermilk + salad
Day 3
- Breakfast – 1 cup daliya without milk + honey + any fruit with daliya
- Lunch – 1 cup lentil curry + 1 cup green vegetable + 2 rotis + 1 cup brown rice + salad
- Snack – 1 cup green tea with multigrain biscuits
- Dinner – 1 cup low fat paneer curry with 2 bajra rotis + 1 cup buttermilk
Day 4
- Breakfast – 2 egg whites with multigrain toasts + 1 cup blueberries
- Lunch – 2 stuffed vegetable paranthas with mint chutney and 1 cup low-fat curd
- Snack – 1 cup moong sprouts
- Dinner – 1 cup chicken curry or tofu curry with 1 cup steamed rice + green salad
Day 5
- Breakfast – 3 to 4 small multigrain idlis with 1 cup sambar and coconut chutney
- Lunch – 1 cup yellow lentil curry with spinach + 1 cup brown rice + 1 multigrain roti + green salad
- Snack – 1 cup filter coffee with a handful of almonds
- Dinner – tofu stir fry vegetables with steamed rice + leftover lentil curry + 1 roti
Day 6
- Breakfast – besan pancakes with mint chutney + a bowl of fruits such as papaya
- Lunch – Mexican black bean rice (you can use any kidney beans) with salsa made of avocado, tomato, cucumber, and onion + lemon tea
- Snack – Greek yogurt
- Dinner – 1 cup bean soup (made from leftover beans) + garlic or multigrain bread and sweet potato fries
Day 7
- Breakfast – 1 bowl cereal or muesli with non-dairy milk such as almond milk + chia seeds
- Lunch – chicken pasta with basil and mint dressing (replace chicken with tofu or chickpeas) cooked in olive oil
- Snack – 1 banana with seed trail mix
- Dinner– 1 cup chicken curry with brown rice + salad + 1 cup curd
Day 8
- Breakfast – 2 small multigrain dosa with coconut chutney and 1 cup sambar
- Lunch – 1 cup low-fat paneer curry with 2 bajra rotis + salad
- Snack – 1 string of cheese or 1 cup Greek yogurt
- Dinner – Mediterranean wrap with chicken or leftover paneer, lettuce, cucumber, and tomatoes with low-fat dressing
Day 9
- Breakfast – omelet with 3 egg whites and 1 multigrain toast + 1 cup juice
- Lunch – 1 green smoothie with kale, spinach, and cucumber in non-dairy milk + handful of toasted nuts
- Snack – 4 baby carrots or cucumber with hummus
- Dinner – Chickpea curry with paneer and spinach + 2 bajra rotis+ 1 cup brown rice + green salad
Day 10
- Breakfast – Omelette loaded with vegetables with 1 cup green salad
- Lunch – 1 cup vegetable (mushroom with peas) with 2 bajra rotis + 1 cup salad
- Snack – 1 protein bar
- Dinner – Chicken or mushroom hummus wrap with vegetable salad and honey mustard dressing
How Much Weight Can You Lose In 30 Days?
There is a wide range of options for weight loss in 30 days. For example, you can lose as little as 0.5kg per week or up to 3kg per week- this is the extreme end of quick weight loss diets out there, but some people have lost more than 10 kilos on a certain no exercise diet plan. The slower you lose the weight, the more likely you are to keep it off.
Several factors determine how much weight you lose and how fast you lose it. These factors include:
Current Weight
Your current weight partially determines your metabolic rate, i.e., how many calories you burn per day. The more you weigh, the more calories you burn just to stay alive . For example, person A who weighs 136kgs and burns 2800 calories per day, can cut more daily calories to lose weight faster than person B, who weighs 68kgs and burns 1800 calories per day.
Person A can cut 1000 or more calories to create a deficit, while Person B can cut a maximum of 600 calories. But remember, it’s not recommended to cut daily calories below 1200.
Furthermore, as you lose weight, your metabolism slows down. This means that you might see results at first, but your progress slows down as you get leaner.
Lifestyle
If you’re already living a healthy lifestyle, then the scale is going to move much slower. However, if you’re ditching an unhealthy lifestyle and starting from scratch, then you’ll see faster results. Going from poor nutrition, zero activity, poor sleep, and high-stress levels to a brand new healthy lifestyle, then you’re likely to see significant changes soon.
Genetics
Genetics is a major factor in your ability to lose weight. Some people simply drop weight more easily than others. For example, if you have lots of fast-twitch muscle fibers and have a naturally high metabolism, then it’s going to be easier for you to stick with the exercise plan, which means that you’ll see quicker results.
Sleep Habits
Getting high-quality sleep impacts how fast you lose weight . Getting a good night’s sleep makes you feel energized and ready to make healthy changes. It also helps curb your appetite and cravings, keeping calories in check during the day. Finally, poor sleep quality can affect your metabolism and slow down your progress.
Age
Age is a pretty big factor in how fast you lose weight. The older you are, the harder it is to burn fat. If you’re young, then your metabolism will speed up and slow down at regular intervals. This means that during periods of growth (e.g., puberty), your body will naturally increase your metabolic rate to help you grow
However, as you get older, your metabolism naturally slows down, in part due to a process called sarcopenia, i.e., loss of muscle mass. Since muscle is a large contributor to your daily metabolic rate, losing it slows down your fat-burning mechanisms
Furthermore, hormonal changes that come with age make it harder to lose weight – this is called metabolic slowdown. Some hormonal changes that slow down your metabolism include the reduction of testosterone in men and the reduced production of thyroid hormones
Choice Of Workout
Aerobic exercise (e.g., running, cycling) is the quickest way to lose weight because it helps you burn more calories. It also plays an important role in heart health . However, it doesn’t build muscle, and when muscle levels decline, your metabolism may be affected negatively. This can make it harder for you to see results in the future.
Strength training remedies this by increasing your muscle mass . It’s important to note that a proper strength training routine may actually slow down your weight loss progress because a given volume of muscle weighs more than the same volume of fat. So you may appear leaner while weighing more.
Lose Up to 8 Pounds in One Month
Eight pounds may not sound like a lot, but if you’re trying to lose fat and not muscle, it’s better to take it off slowly. Losing more than 2 pounds in a week probably means you’ve lost some muscle, not just fat. As a contributor to your metabolism, muscle loss means a decrease in your calorie-burning capabilities, making it harder to lose weight in the long run.
A pound of fat is equal to 3,500 calories, so you need to create a daily calorie deficit ranging from 250 to 1,000 calories to lose 1/2 to 2 pounds per week. A combination of diet and exercise works best. To lose 2 pounds a week over your month-long diet, you’d need to cut 500 calories from your estimated daily calorie needs, and work out to burn 500 calories. For a slower, but more manageable loss, cut just 250 calories from your daily diet to lose 1/2 a pound each week, or 2 pounds in a month.
Managing Your Diet to Lose Weight
What and how much you eat are the keys to your month-long diet plan. Start by using an online calorie calculator to determine how many calories you need to maintain your weight, and then subtract 500 calories from that number.
For example, a sedentary 30-year-old woman who weighs 150 pounds at 5 feet, 6 inches tall needs 2,000 calories a day to maintain her weight, so eating 500 fewer calories — 1,500 a day — will help her lose a pound a week. While you might be tempted to restrict more, women should not fall below 1,200 calories a day, and men 1,800 calories. Eating too little may lead to loss of muscle, a slowdown in your metabolism and possible nutrient deficiencies.
Fill your diet with low-calorie, nutrient-rich options by eating more fruits and vegetables, whole grains and beans. These foods are low in calories and high in fiber. Fiber adds bulk so you fill up fast, and it helps control appetite by slowing digestion so you feel full longer.
Lean protein, such as poultry, fish, lean red meat, eggs and soy, also makes a healthy addition to your weight-loss plan. Getting 25 percent of calories from protein, which is 375 calories or 94 grams on a 1,500-calorie diet, may help keep appetite in check. Meet this goal by eating protein-rich foods at each meal and snack.
While you need to watch your portion sizes when limiting calories, healthy fats are an important source of vitamins and nutrients. Good options include olive oil, nuts, seeds and avocados.
Eat three meals and one or two snacks evenly spaced throughout the day to keep hunger in check and energy levels up. For balance, eat about the same number of calories at each meal, and enjoy a variety of healthy foods. If you need help planning your weight-loss diet, consult a dietitian for an individualized plan.
High-Intensity Interval Training for Maximum Calorie Burning
Compute calories burned through exercise using several variables, including your weight, body composition, activity and length of workout. For example, a 155-pound person burns 260 calories in a 30-minute high-impact aerobics class, while a 285-pound person burns 310 calories. The harder you push and the longer you go, the more calories you burn.
To maximize calorie burning, consider trying high-intensity interval training, or HIIT. This type of intense workout alternates between periods of maximum effort and periods of recovery for a defined amount of time, such as sprinting for a minute followed by a 4-minute slow jog and alternating the two for a 30-minute workout. HIIT helps you burn calories during and after the workout, making it a good choice when you’re trying to boost weight loss.
Best Diet Plan for Weight Loss
Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.
To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts.
Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on .
However, simply determining how many calories your body needs isn’t enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.
To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
Balanced Diet Plans for Weight Loss
While creating a diet chart, it is important to make sure it is balanced and ensures that you receive all the required nutrients. Thus, include the following nutrients in your diet plan:
1. Carbohydrates Diet Plan
Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you.
Instead, opt for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. This is because Fiber-rich complex carbs are harder to digest, leaving you feeling full for longer, and are therefore the best option for weight control.
Brown rice, millets such as ragi and oats are all good complex carb choices.
2. Proteins Diet Plan
Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. Hence. a high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.
For instance, about 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.
3. Fats Diet Plan
A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids.
For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But, you must avoid trans fats – that are found in fried snacks, completely for a balanced Indian Diet Plan.
4. Vitamins and Minerals Diet Plan
Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Since, these are primarily derived from plants, meat and fish, minerals can also be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts and nutritionists recommend consuming 100 grams of greens and 100 grams of fruits accordingly.
5. Indian Weight Loss Diet Plan Meal Swaps
One of the easiest ways to eat healthy is to swap out the unhealthy foods from your Indian Diet plan is with its healthier alternatives.
For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. So, it is great if you check out a few healthy meal swap options that you could try going forward.
Along with a balanced Weight loss diet chart plan, these habits will help you stay healthy:
- Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
- Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
- Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
- Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
In conclusion to everything stated above. you don’t necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!
Health Benefits of Weight Loss
1. Boosts energy levels
Weight loss can improve respiratory function and sleep-quality. Removing excess weight also means your body doesn’t have to work as hard to get through the day. All of these benefits together can help you feel more energized.
Bonus: Maintaining a healthy weight can reduce your risk of chronic fatigue syndrome. Woot!
2. Improves cholesterol
Being overweight is associated with unhealthy cholesterol levels, according to the American Heart Association (AHA). Research shows that obesity is linked to higher bad cholesterol (LDL) and lower good cholesterol (HDL).
A 2016 study found that among adults who were overweight or obese, losing 5 to 10 percent of their body weight reduced LDL cholesterol levels and other cardiovascular risk factors. Another study found that even a 1 to 3 percent weight reduction can improve HDL levels.
3. Reduces blood pressure
Experiencing obesity and having overweight can increase your risk of high blood pressure. But remember, a number on the scale isn’t the only thing that counts. It also matters where the weight is placed. A 2018 study found that visceral fat — extra fat around your waist — is particularly dangerous.
4. Improves mobility
Carrying around extra weight can take a toll on your joints. According to the Arthritis Foundation, losing 10 pounds can take 40 pounds of pressure off your knees. More good news! A 2018 study of 174 participants found that weight loss reduced rheumatoid arthritis symptoms.
Losing weight can also help your mobility in the long term. A 2017 study analyzed 640 participants with obesity or overweight. Folks who lost weight over the course of 4 years showed less cartilage deterioration than those who didn’t.
5. Improves breathing
Losing weight can help you prevent obesity-related breathing conditions like obesity hypoventilation syndrome. This disorder is caused by extra fat on the chest, neck, or abdomen, according to the National Heart, Lung, and Blood Institute. Symptoms include feeling out of breath, fatigue, snoring, and headaches.
6. Reduces risk of heart disease or stroke
According to the Centers for Disease Control and Prevention (CDC), stroke, heart disease, and other cardiovascular diseases account for 1 in 3 deaths in the United States. Maintaining a healthy weight can reduce your risk of these conditions.
P.S. It’s also super important to slay a healthy diet and stay active. Your heart will thank you for it 😍!
7. Prevents type 2 diabetes
Many different factors are involved in the development of diabetes, but obesity is a leading risk factor for developing type 2 diabetes. This condition happens when your body doesn’t respond to insulin correctly. As a result, your blood glucose (aka blood sugar) levels go up and you become even more resistant to insulin.
Achieving and maintaining a healthy weight for your height and body type can help you prevent the disease if you’re overweight or experiencing obesity. According to the American Heart Association, a loss of 5 to 7 percent of body weight can reduce your risk of type 2 diabetes by 58 percent if you’re in a high risk category.
Research shows that weight loss can also make a big impact in treating type 2 diabetes. It can improve insulin resistance and lower blood glucose levels which are important ways to manage the disease.
8. Enhances sleep-quality
Studies show there’s a link between obesity and poor sleep quality. That can lead to lower energy levels and increased fatigue.
Maintaining a healthy weight can also reduce your risk of disorders that can impact your sleep like:
- asthma
- osteoarthritis
- obstructive sleep apnea (OSA)
- gastroesophageal reflux disease (GERD)
9. Reduces risk of certain cancers
According to the American Cancer Society, excess body weight can increase your risk of certain types of cancer. This includes:
- colon
- breast
- thyroid
- ovarian
- pancreas
- and more
Scientists are still trying to pinpoint the exact link between obesity and cancer. But it might be because excess body fat can raise your risk of:
- inflammation in the body
- abnormal blood vessel and cell growth
- elevated levels of insulin and insulin-like growth factor-1 (IGF-1)
- increased adipokines (hormones that can screw with cell growth)