Diet plan to lose 30 pounds in 30 days is a type of diet plan that promotes not eating more than 1000 calories a day. In addition to restricting your calorie-intake, this plan requires you to exercise for at least 30 minutes each and every day.
Diet plans such as this one can be very effective for losing weight…but will cause the loss of some muscle along with fat. The best food for weight loss is similar to the best foods for health. Following the best diet for weight loss will guide you in making better food choices. This article will teach you how to lose 30 pounds safely along with the health benefits of weight loss.
How to Lose 30 Pounds Safely
Losing 30 pounds can be challenging and time consuming.
It likely not only involves making dietary and lifestyle adjustments but also carefully modifying your sleep schedule, stress levels, and eating habits.
Still, making a few simple changes in your daily routine can help you lose 30 pounds while improving your overall health.
This article covers some strategies that can help you lose 30 pounds safely.
Dietary modifications
Whether you want to lose 5 pounds or 30, making a few dietary changes is essential.
Decrease your calorie intake
Eating fewer calories than you burn each day is key when it comes to weight loss.
Some foods like potato chips, frozen meals, and baked goods pack a high number of calories but lack important nutrients like protein, fiber, vitamins, and minerals.
Loading your plate with low calorie, nutrient-dense foods can help keep you feeling full between meals while reducing your daily calorie intake to promote weight loss.
Fruits, veggies, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low calorie diet.
On the other hand, processed foods like chips, crackers, cookies, and convenience meals are typically high in calories and should be limited on a balanced, low calorie diet.
However, be sure to avoid cutting calories too low. Though calorie needs vary based on a number of factors, such as weight, height, gender, and activity level, decreasing your intake too drastically can slow your metabolism and make weight loss more difficult ).
For long-lasting, sustainable weight loss, try reducing your intake by 500–750 calories below your baseline to lose around 1–2 pounds (0.45–0.9 kg) per week .
Still, it’s generally recommended that women and men consume at least 1,200 and 1,500 calories, respectively.
1. Remove Sugar from Your Diet
There are no two ways about this, unfortunately. The one thing that has to go from your diet is sugar if you are looking to lose 30 pounds in 30 days.
Cutting out sugar does not just mean leaving out the obvious sources of sugar like cakes and soda. It means not indulging in fruits that are high in fructose, like bananas.
Replace sugary foods with healthier, fiber dense alternatives like avocado and broccoli.
Too much sugar in the blood gets transformed into fat, and that is the last thing you want if you want to lose 30 pounds in 30 days.
Use the tips in this article to quit sugar cold turkey.
2. Reduce Your Portions
Do not starve yourself, but in order to minimize the calories you have been taking, your portions have to be smaller than you are used to.
The number of calories you consume has to be lower than those you burn. The fewer calories you consume, the more weight you’ll lose.
You can maintain a huger calorie deficit without hunger pangs by eating high-fiber foods.
There is a common practice among Japanese where one stops eating when they are 80% full. You may want to practice this too because you do not have to clear everything on your plate.
3. Eat More Protein
You must increase your protein intake if you hope to lose 30 pounds in 30 days.
Protein will allow you to maintain a calorie deficit without hunger because it’ll keep you full for longer.
Research has also shown that protein reduces appetite and helps boost metabolism. These are the best protein sources according to nutrition experts.
4. Carbs Have to Go
Usually, this would be an extreme suggestion, but desperate times call for desperate measures.
For the 30 days you will be looking to lose weight, avoid carbs like the plague. Carbs have an uncanny ability to mess up with your hunger hormones, increase insulin sensitivity and raise blood sugar levels.
If you can’t avoid them completely, take small portions of complex carbs that will also make you fuller for longer.
5. Avoid Salt/Sodium
If you are in the habit of eating too much salt, stop right away. In equal measure, quit eating salted snacks.
Too much salt in the body will increase water retention and make the scale go up by up to 7 pounds. So, eat little to no salt.
6. Drink 3 Liters of Water A Day
A dehydrated body will retain most of its water in anticipation of thirst. This retention leads to water weight, which will have your scale reading a much higher number. By all means, stay hydrated. But it does not stop there.
Since you will be maintaining a calorie deficit, you might struggle with hunger every now and then. You can combat hunger by drinking 2 glasses of water before meals.
One study found that drinking 500ml of water before meals can help you lose 44 percent more weight.
Carrying a water bottle with you all day long will make it easier to drink 3 liters a day. Invest in a BPA-free water bottle if you don’t already have one.
7. Combine Strength Training with Cardio
Both cardio and weight training will help you lose 30 pounds in 30 days.
However, multiple studies have shown strength training is more efficient in losing weight than cardio.
This has partly to do that strength-training boosts your metabolism up to 4 hours after you have stopped training, and also as you sleep. It also helps you build lean muscles, and muscles enhance weight loss.
Luckily, you can combine strength training and cardio in this 28-day home workout plan, which has short workouts of 10 to 15 minutes.
8. Avoid Drinking Alcohol
Drinking alcohol will increase your calorie intake and interfere with fat oxidation.
Replace alcohol with water and fruit-infused beverages.
9. Get Enough Sleep
Getting enough sleep will help you lose weight and manage stress.
For one, lack of sleep interferes with leptin and ghrelin (hunger hormones), increasing your chances of overeating.
Secondly, poor quality sleep raises cortisol levels. Cortisol is a stress hormone that will cause you to crave unhealthy foods.
Aim to get 7 to 8 hours of sleep every night and use these strategies to get deep sleep.
10. Quadruple Your Veggies Intake
You may not lose 30 pounds in 30 days if you skimp on veggies. Veggies will help you maintain a calorie deficit without hunger because they’re very low in calories.
Eat them in every meal and make sure they cover at least half of your plate. Eat them first!
11. Stay Disciplined
You have to recognize that losing 30 pounds in 30 days is tough. Therefore, surmise all the willpower and discipline to adhere to a strict diet and exercise regimen without failure.
Here is a 7-day meal plan to help you achieve this feat:
Diet Plan to Lose 30 Pounds In 30 Days
Go back to day-1 after every 7 days until day-30.
Eat every meal with at least 1 cup of veggies.
DAY 1
Breakfast: Peanut butter, chia, oatmeal
Add 3 cups of water to a cup of oatmeal, and two tablespoons of chia and bring to the boil. Once thick, sprinkle more chia seeds and drizzle two tablespoons of peanut butter.
This is a fiber-dense, low-fat dish that will hasten digestion and keep you full for a long time.
Lunch: Bean, Potato and Veggie Hash
Peel and cube potatoes, 4 cups and bake. To another baking sheet add 1 can pinto beans, 1 bell pepper, ½ cup mushrooms, garlic powder, eggplant, and cubed carrots. Once baked, mix the potatoes and veggies and serve.
Dinner: Stuffed zucchini
Scoop out some of the flesh of three zucchinis. Sauté ground beef, onions, and spices of your choice. Fill in the zucchini boats with the mixture and pop them into the oven for 35 minutes.
DAY 2
Breakfast: Avocado, spinach egg wrap
With two eggs, make a firm omelet. Wrap in smashed avocado, tomato slices, and wilted spinach. Add lemon juice and pepper to taste, and a very little salt if at all. Cut into two and enjoy it.
Lunch: Chicken lettuce wraps
Cook the ground chicken in onions, ginger and garlic. Spoon the chicken into the lettuce wraps and serve.
Dinner: White bean soup
Sauté potato and carrots, celery, zucchini, add a can of navy beans, vegetable stock and bring to a boil.
DAY 3
Breakfast: Avocado egg salad
Slice ½ avocado and add to two hard-boiled eggs. Add chopped scallions, a tablespoon of Greek yogurt and lemon juice to taste. Use two slices of sprouted rye bread to make a sandwich.
Lunch: Pork and asparagus
Brush 1 boneless loin pork chop, a cup of fresh diced asparagus, one diced potato and with olive and add seasoning of your choice. Bake for 35 minutes.
Dinner: Ginger chicken noodle soup
Add a variety of vegetables: carrots, ginger, skinless chicken breasts, and boil, stir in pasta and boil some more.
DAY 4
Breakfast: Baked sweet potatoes
Bake two sweet potatoes, split them down the middle and top with chia seeds and almonds
Lunch: Vegetarian bean tacos
Add onions and sliced bell peppers to oil, and spices and herbs as preferred. Stir in beans and tomatoes and serve in tortillas.
Dinner: Chili-stuffed peppers
Cook ground turkey in a skillet and cut one large poblano pepper lengthwise. Fill each half with the seasoned pepper and pop in the oven for five minutes and broil.
DAY 5
Breakfast: Raspberry, almond smoothie
Mix ¼ cup raspberries, 4 tablespoons sliced almonds, ½ cup almond milk and a preferred spice for taste in a blender until smooth. Top with sliced almonds.
Lunch: Slow-cooked chicken
Cook carrots, onions, chicken in a slow cooker, once ready, add tomato paste and garlic or seasonings of choice. Serve with brown rice.
Dinner: Lentil-tomato soup
Add onions and garlic to hot oil and stir in lentils, seasonings, and water; and let simmer. Once done, stir in tomato paste. Season with coriander.
DAY 6
Breakfast: Baked oatmeal with pears
Combine the oats, baking powder, and cinnamon in a bowl. Add a cup of almond milk, yogurt, and oil and stir in pears slices and bake. Top with preferred nuts.
Lunch: Pork and sweet potatoes
Add cooked sweet potatoes to pork stir-fried over medium heat and serve.
Dinner: Curried noodles
Scramble eggs, in another saucepan, sauté garlic, pepper, and squash. Mix eggs and veggies and add cooked whole-wheat pasta.
DAY 7
Breakfast: Bacon and broccoli egg wrap
Use two eggs to make an omelet, wrap in the cooked bacon and veggies and voila! Easy, healthy breakfast!
Lunch: Citrus chicken salad
Cook cubed chicken breast until browned. Add the cubes to a bowl of shredded carrots, cabbage, tomato slices, and cabbage.
Dinner: Barley and beef soup
Cook ground beef, carrots, and celery. Stir in barley and let boil. The barley in this dish is a rich source of fiber.
The Bottom Line
It’s possible to lose 30 pounds in 30 days. But you have to be very disciplined and strictly follow the above plan.
The best part is most of the recommended habits above can help you lose weight long-term. For instance, drinking a lot of water and eating veggies in every meal are habits you must maintain to keep the weight off after 30 days.
You also have to keep exercising because combining exercise with diet is the most effective way to lose weight and keep it off.
You don’t even have to do hardcore workouts, these 15-minute home workouts can help you lose weight and keep it off.
Complex Carbs to Lose 30 Pounds in 30 Days
Complex carbs contain needed nutrients and are digested slower than simple carbs.
Here are a few complex carbs you can eat:
| COMPLEX CARBS |
| Lentils |
| Quinoa |
| Kidney beans |
| Rolled oats |
| Sweet potatoes |
| Yams |
| Squash |
| Pinto beans |
Fruits to Lose 30 Pounds in 30 Days
Since they contain lots of vitamins and minerals, fruits are generally healthy, however, some of them can be very high in sugar.
Here are some fruits you’d want to eat and avoid if you want to lose 30 pounds in 30 days:
| FRUITS TO EAT | FRUITS TO AVOID |
| Blueberries | Bananas |
| Blackberries | Pineapple |
| Raspberries | Passion-fruit |
| Strawberries | Fruit juices |
| Avocado | Dried fruit |
| Lemon and Limes | Mangos |
TAKEAWAY
Fiber slows digestion, which will keep you full for longer and prevent your blood sugar from spiking and crashing.
Best Food for Weight Loss
1. Chia Seeds
When it comes to weight loss, fiber is king. It’s satiating because it slows digestion and keeps us feeling fuller longer. This is super important when we’re cutting back on calories, a common approach to weight loss. Consuming a serving of chia seeds, roughly 2 tablespoons, satisfies a whopping 40% of daily fiber needs. And they’re easy to incorporate into meals, especially breakfast and snacks, with foods like breakfast pudding, berry jam and energy balls. Bonus—chia seeds are one of the best foods to help you go No. 2!
2. Fatty Fish
The Dietary Guidelines for Americans recommends consuming two servings of seafood each week because it contains essential fatty acids that we can only get through our diet. In addition to supporting heart and brain health, omega-3 fatty acids found in fish like salmon, sardines and tuna may help to reduce body fat. Seafood is also high in protein to help curb hunger, keeping us full for hours. Fresh fish is great, but can be pricy to purchase every week. Consider frozen fish fillets or shrimp, which tend to be less expensive, and don’t overlook canned seafood to whip up easy salmon patties, quick sardine toast or a classic niçoise salad.
3. Cruciferous Vegetables
Cruciferous vegetables include broccoli, cauliflower, Brussels sprouts and dark leafy greens like kale and arugula. Their health benefits are vast, and a growing body of research links regular consumption of these vegetables to a lower risk of cancer and reduced inflammation. They’re also low in calories and carbohydrates, making them the perfect nonstarchy addition to any weight-loss plan. These vegetables are simple to include throughout the week. Use them as the hearty base for meal-prep salads or as a low-carb swap for grains, or blend them into smoothies.
4. Whole Grains
Many people may think they need to give up starches like pasta, bread and rice when they’re trying to shed pounds. Thankfully this isn’t the case, especially if we’re choosing whole grains most of the time. In addition to vitamins, minerals and phytonutrients, whole grains like whole-wheat pasta, brown rice and quinoa contain fiber to keep us feeling satisfied. Plus, our bodies and brains prefer energy from carbohydrates, so consuming these foods alongside protein and healthy fats can help reduce cravings for refined carbs and sugar, which can sometimes sabotage weight-loss efforts.
5. Apples
Like vegetables, fruits are a smart addition to any healthy weight-loss plan. Apples are especially good to have on hand throughout the week because they’re inexpensive, keep for weeks in the fridge and make for a super-portable snack. You can also get creative and work them into meals. Apples are delicious atop salads and toast or whirred into soups and smoothies. Because of their high water content and fiber (be sure to eat the skin), apples are low in calories and filling. Research suggests these factors play a role in helping people lose weight.
6. Fermented Foods
Gut health is a trending topic these days, and for good reason. In addition to supporting immunity and good digestion, a healthy balance of good bacteria in the intestinal tract may help to promote fat burning. Aim to include a few bites or sips of probiotic-rich foods most days, in addition to eating prebiotics (like bananas, asparagus, legumes and onions) which provide fuel for our healthy gut “bugs.” Good sources of probiotics include kefir and yogurt, sauerkraut, kombucha and tempeh.
7. Pistachios
All nuts can be included in a healthy weight-loss diet. They’re satiating and satisfying thanks to their healthy fat, fiber and protein content. The key is portion control, as a serving of nuts (about ¼ cup) ranges between 160 and 200 calories. Pistachios are one of the lowest-calorie nuts, coming in at 160 calories per serving. In addition to being delicious, pistachios come with a slew of health perks. Studies suggest these pretty green nuts can be protective against type 2 diabetes, promote a healthy gut and improve cholesterol levels. And eating them two or more times per week may reduce the risk for future weight gain. We suggest buying pistachios in shells—shelling them as you snack is a simple way to promote mindful eating!
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.