Lose 10 Kg With This Diet

Introduction

To lose 10 kg in a healthy and sustainable way, you should aim for a gradual weight loss of 0.5–1 kg per week. That means a timeline of 2.5 to 4 months is realistic and healthier than extreme dieting. The key is calorie deficit + balanced nutrition + physical activity.

✅ Daily Nutritional Guidelines:

Calories: ~1200–1600 kcal/day (adjust based on your age, sex, activity level)

Protein: 1.2–1.6g/kg body weight (for satiety and muscle preservation)

Carbs: Complex carbs (whole grains, vegetables, legumes)

Fats: Healthy fats (olive oil, nuts, seeds, avocado)

Fiber: 25–35g/day (for digestion and fullness)

Water: 2.5–3L/day

🥗 Sample Diet Plan (for weight loss)

Early Morning (7–8 AM):

Warm water with lemon OR apple cider vinegar

5 soaked almonds + 2 walnuts

Breakfast (8–9 AM):

Option 1: 1 bowl oatmeal with chia seeds, berries, and almond milk

Option 2: 2 boiled eggs + 1 multigrain toast + ½ avocado

Option 3: Smoothie with spinach, banana, protein powder, and flaxseeds

Mid-Morning Snack (10:30–11:30 AM):

1 fruit (apple, pear, orange) OR

1 small handful of roasted chickpeas or foxnuts (makhana)

Lunch (1–2 PM):

Grilled or steamed lean protein (chicken, tofu, paneer, lentils)

1 cup brown rice OR 1-2 whole wheat rotis

1 large serving of mixed vegetables (steamed/stir-fried)

Salad (cucumber, carrot, tomato, leafy greens)

Evening Snack (4–5 PM):

Green tea or black coffee (no sugar)

Roasted seeds or 1 boiled egg or sprouts

Dinner (7–8 PM):

Option 1: Vegetable soup + grilled fish/tofu

Option 2: Quinoa + stir-fried veggies

Option 3: Moong dal cheela with mint chutney

Post-Dinner (Optional, 9 PM):

Herbal tea OR warm turmeric milk with no sugar (if needed)

🏃 Physical Activity (daily):

Cardio: 30–45 mins (brisk walking, running, cycling)

Strength training: 2–3 times per week (preserves muscle during weight loss)

Stretching/yoga: 2–3 times per week for stress and flexibility

🧠 Key Tips:

Eat slowly and mindfully.

Avoid sugar-sweetened drinks, fried foods, and refined carbs.

Meal prep to avoid unhealthy snacking.

Track your progress (photos, weight, measurements—not just scale).

Prioritize sleep (7–8 hours) and manage stress.

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