Meal plan for weight loss for a month with a detailed menu

Keto diet for a month

The ketogenic eating style is based on the surprising principle of “more fat, less carbohydrates” for a diet. The basis of your menu - on average up to 70% - will be exclusively healthy fats present in fish, nuts and unrefined oils that have not been subjected to heat treatment. And they have to be diluted with proteins (no more than 25% of the diet) and a very tiny amount of carbohydrates.

Note! Proponents of the keto diet recommend consuming no more than 100 g of carbohydrates per day, getting them mainly from vegetables and fruits.

A few days after switching to a new diet, the body starts a process called ketosis, which forces the body to absorb its own fat reserves, extracting from them the energy necessary for life. There is practically no feeling of hunger.

It is worth noting that the famous “keto” is best considered as a diet for losing weight for a month or two. If you stick to a carbohydrate-free diet for a shorter period of time, the results will not be as noticeable; if you stick to a carbohydrate-free diet for a shorter period of time, the results may be harmed.

Authorized products:

• broths and low-fat soups;
• meat of all kinds;
• any fish and seafood;
• eggs;
• milk and its derivatives;
• nuts and seeds;
• vegetables, berries and fruits, except those listed below;
• greenery;
• cold pressed vegetable oils.

Prohibited products:

• carbohydrate-rich potatoes and legumes;
• cereals;
• flour products;
• sweet fruits and berries such as grapes.

Keto diet menu for a month:

Repeat 4 times. You can swap dishes within one meal.

Result: in a month of diet you can lose from 5 to 8 kg, depending on your initial weight.

Recommendations from doctors and nutritionists

Many people dream of rapid weight loss, but this approach can have a negative impact on health - a strict diet is always associated with intensive removal of fluid from the body and loss of microelements. In response to severe restriction, the body rebuilds itself, slowing down its metabolism.

When a person goes off a diet, the body begins to accumulate fat reserves with even greater effort. Therefore, there is a high probability of weight gain. Nutritionists say: the main rule for gradual weight loss is that energy expenditure should be greater than its consumption. To do this, eating habits are adjusted.

A balanced diet is needed, with proteins, fats and carbohydrates in optimal proportions. Need to:

• limit the addition of salt to dishes;
• Avoid fried foods and dishes that irritate the digestive tract;
• reduce the amount of foods containing simple carbohydrates.

Food portions should be small: it is better to eat more often, but little by little.
Be sure to drink at least 1.5 liters per day. This will remove waste and toxins from the body, prevent the removal of microelements and nutrients, and speed up metabolism.

Any fatty food is taboo when losing weight, but you can eat small amounts of vegetable oil. Flour products should be abandoned. The emphasis should be on cereals, vegetables, and seafood. They are a source of complex carbohydrates.

Nutritionists recommend reducing the amount of carbohydrates consumed, but you should not fall below 130 g. A significant decrease in their amount negatively affects the absorption of minerals.

Malysheva's diet for a month

Like any doctor, the popular TV presenter is categorically against strict methods of losing weight, which involve serious restrictions both in the amount of food and in the range of permitted products. The rules formulated by the tele-doctor are extremely simple, but no less effective.

Malysheva’s diet suggests:

1. Frequent drinking. You must drink at least 2 liters of clean water and unsweetened teas per day.
2. Fractional meals. Malysheva advises eating every 2-3 hours, while strictly monitoring portion sizes.
3. No rush. Everything you eat should be thoroughly chewed and moistened with saliva.

Note! The main condition for losing weight is counting calories (1200 kcal per day) and eating in small portions.

Authorized products:

• lean meat;
• any cereals;
• whole wheat bread;
• fermented milk products of medium fat content;
• vegetables, fruits and berries containing a minimum of starch and sugar;
• greens in unlimited quantities.

Prohibited products:

• all flour products, with the exception of bread allowed above;
• sweets;
• starchy potatoes, as well as beets and carrots;
• fruits high in sugar;
• alcohol.

Sample diet menu for a month:

You need to repeat this diet 4 times.

Note! Elena Malysheva recommends eating protein foods separately from cereals and bread.

Result: depending on how much your initial weight exceeds the norm, you can lose from 6 to 12 kg in a month of diet.

Calorie counting

This is the basis of many diets. Counting calories is necessary because all foods have different energy values. If you want to lose 5 kg in a month, your daily calorie intake should be no more than 1600 units.

When counting calories, you do not injure your body by putting it on a strict diet. The counting method involves a reasonable approach without stress and serious restrictions. You can eat your favorite dishes. The only thing is that you need to stay within the calorie range.

To calculate you need:

• determine the caloric value of your daily diet;
• keep a daily record of the foods you eat;
• monitor changes in your figure.

Everyone needs a different amount of food. It depends on physical activity and age. To find out the exact figure, you can use special online calculators, which are presented on almost all sites describing weight loss. You can make the calculations yourself using the special Harris-Benedict formula:

• Women: BMR= 9.99 * weight (in kg) + 6.25 * height (in cm) – 4.92 * age (number of years) – 161.
• Men: BMR = 9.99 * weight (in kg) + 6.25 * height (in cm) – 4.92 * age (number of years) + 5.

If you want to lose weight, then you need to subtract another 10-20% from the result obtained. In a month, when the diet ends, you will need to keep your weight at a given level; you can stick to the number obtained from the formula.

Try not to fall below the established corridor, otherwise the body will get used to a small supply of food, but in case of any violation of the diet it will begin to replenish it. If you exceed the corridor, you won’t be able to lose weight.

You can download a mobile application that will calculate calorie intake. This way you will simplify your task.

Alkaline diet for a month

The alkaline or alkaline diet came into being relatively recently and has had a stunning effect. Even the British Society of Dietetics was noted among her fans!

The essence of the diet can be formulated as follows. All products that enter our stomach are divided into acidic, alkaline and neutral. The former disrupt the metabolism and contribute to the development of various diseases, the latter help us stay healthy, have a beneficial effect on metabolism and maintain youth by accelerating collagen synthesis.

Hence the conclusion: if you adjust your diet in the right direction, you can get an effective diet for a month, two or three, which will not only lose excess weight, but also improve your body’s health and significantly improve your appearance.

Principles of the Alkaline Diet:

• Reduce the amount of acidic foods in your diet by up to 30%.
• Try to avoid heat treatment of plant products.
• Drink at least 2 liters of water per day.
• Use salt as little as possible.
• Replace sugar with honey and stevia.
• Eat small meals often.

Note! When switching to an alkaline diet, many experience malaise and weakness.

Authorized products:

• lean meat and fish;
• eggs;
• raw milk (not from a package) and fermented milk products;
• cereals, especially brown rice and millet;
• vegetables, fruits and berries;
• greenery;
• sesame, pumpkin and sunflower seeds;
• cold pressed vegetable oils;
• honey;
• water, ginger tea.

Note! Meat and fish should be eaten in moderation, no more than 3 times a week, fermented milk products - a little more often.

Prohibited products:

• yeast bread;
• all products made from white wheat flour;
• smoked meats;
• conservation;
• homogenized milk;
• cheese;
• legumes;
• animal fats;
• shellfish;
• coffee and cocoa;
• chocolate;
• sugar;
• alcohol.

Note! When preparing a homemade diet for the month, it is better to have a table of alkaline and acidic foods on hand - this will make it easier to decide what indulgences you can afford.

Sample alkaline diet menu for a month:

You need to repeat 4 times. You can swap dishes within one meal.

Results: strict adherence to the rules of alkaline nutrition allows you to lose 10 kg or a little more in a month of diet.

What is proper nutrition?

Eating before bed, overeating, and regularly eating fast food are harmful. Proper nutrition involves certain requirements for preparing and eating foods. By complying with the requirements, a person will be able to:

• get rid of excess weight and will not gain it in the future;
• strengthen the immune system;
• improve health;
• look better and stay youthful longer.

The conditions for a proper diet are as follows:

1. Regular split meals. You should eat 5 times a day, strictly according to the clock.
2. Control calories. For women, it is recommended to consume no more than 2000 kilocalories per day, and for men - 2500 kilocalories. Required to lead an active lifestyle.
3. It is necessary to distribute calories daily, the first three meals are nutritious, then light ones.
4. Diversify your diet so that your body is regularly supplied with all the necessary vitamins and minerals.

Nutritionists recommend: reduce portions, do not overeat, eat strictly at the same time. While eating, you should not be distracted, read, watch TV, etc. Every day you need to drink two liters of still water.

The principle of proper nutrition requires eliminating fried, spicy and salty foods. Animal fats need to be replaced with vegetable fats.

Chemical diet for a month

Conceived as a therapeutic diet for people with diabetes, Dr. Osama Hamdiy’s diet suddenly found itself in great demand among weight loss activists, so much so that it quickly leaked onto the Internet and gained worldwide fame under the name of the Maggi diet. It was called chemical for its ability to stimulate processes in the body leading to increased fat burning, which is achieved by combining certain products.

Note! There are several options for a chemical diet, designed for different time periods. So, on the Internet you can find a detailed diet for a month, 2-3 weeks or just 7 days.

Diet principles:

• Sugar and spicy seasonings are completely excluded, salt is kept to a minimum.
• 3 main meals and a couple of snacks are allowed.
• Products can be boiled, stewed, baked, but not fried.
• You should drink as much water as possible, occasionally indulging yourself with a cup of coffee.
• If you decide not to resort to shortened options and honestly stretch out the nutrition recommended by the diet for a month, you can return to it again only after a break of six months to a year.

Authorized products:

• whole wheat bread;
• low-fat fish;
• cottage cheese and cheese;
• eggs;
• almost any vegetables except potatoes;
• fruits and berries;
• tea and coffee.

Prohibited products:

• white flour products;
• all fast food without exception;
• the already mentioned potatoes;
• sausage and frankfurters;
• sweet bananas, grapes, dates;
• sweets of all kinds;
• soda with sugar;
• alcohol.

Menu for the first week on a chemical diet:

Menu for the second week on a chemical diet:

Menu for the third week on a chemical diet:

Menu for the fourth week on a chemical diet:

Results: with a lot of excess weight, some lose up to 25 kilograms in 30 days of diet!

Exercises for weight loss at home

Loads on the main muscle groups will strengthen the body, make it more resilient, and will help avoid the appearance of sagging skin after reducing volumes.

Physical exercise is a necessary assistant when losing weight. Moderate physical activity will allow you to quickly start the fat burning process and avoid weight loss due to a decrease in muscle mass.

However, the exercises must be done correctly. You should start your workout with a short warm-up so as not to damage the muscles: bending, rotating the neck, body, arms and hips, moving the knee joint.

Don't necessarily include heavy exercise in your program, especially if you've never exercised before. It is better to perform a set of simple exercises every day for 20-30 minutes.

Training for a month will be effective if practiced on an ongoing basis.

Squats

This exercise is basic and involves not only the legs and buttocks. When squatting correctly, the abdominal and back muscles also work. You need to squat 30-40 times in one approach without weights, 15 times with weights, it is advisable to do 3 approaches in total.

Technique: Stand with your feet shoulder-width apart and your back straight. The knees point forward, as do the feet. As you inhale, you need to slowly move your pelvis as far back as possible, lowering your hips until they are parallel to the floor. The knees do not go beyond the feet, the back remains straight. The main weight should fall on the heels. At the lowest point, pause for a second and slowly rise as you exhale.

Hula hoop spinning

This exercise will not only reduce your waist size, but will also strengthen your back and abdominal muscles. You need to rotate the hula hoop for at least 7-10 minutes every day.

Jumping rope

Strong cardio exercises are necessary during the period of weight loss. An active type of training will help you lose excess weight faster and improve the functioning of your cardiovascular and respiratory systems.

It’s good if you can jump for 6-8 minutes, but if you have poor physical fitness, it’s better to cut this time in half, gradually increasing the number of jumps.

You can jump in 2 or 3 sets, but the rest between them should not be passive - light running or walking.

Swing your legs

This exercise perfectly strengthens the leg muscles. Lying on your right side, extend your right arm forward and rest your head on it, place your left arm in front of your chest to support your body.

Slowly raise your left leg until it is parallel to the floor, hold it for a second and slowly lower it. Do 20 swings. Then turn over to the other side and repeat the same thing. Gradually, after 2-3 days, increase the load.

When the muscles are strong enough, complicate the exercise. From the same starting position, raising your leading leg to parallel, keep it suspended and slowly lift your lower leg towards it. There will be fewer repetitions of such swings; you can start with 15 times and also gradually increase the load. Although both legs work, they work differently, so it is necessary to change sides.

Striped diet for a month

Perhaps this is one of the most effective diets for a month, not based on either scientific calculations or big names. But nevertheless, it works!

It’s called a striped diet because for all 30 days you will have to “jump” from strip to strip: from a rather hungry white kefir day to a nourishing colored one. It is easier to maintain such a diet, because every time you want to go beyond the permissible menu, like the book's Scarlett O'Hara, you will say to yourself: “I will eat this tomorrow, I just have to wait a little.”

Authorized products:

• beef and poultry;
• lean fish;
• Rye bread;
• eggs;
• fermented milk products with fat content from 1 to 2.5%;
• cereals;
• vegetables, fruits and berries;
• nuts;
• cold pressed vegetable oils;
• Coffee and tea.

Prohibited products:

• wheat flour bread;
• salo;
• fast food;
• all types of conservation;
• sausage and frankfurters;
• smoked meats;
• bakery;
• sugar;
• sweet sodas and energy drinks.

Note! One glass of good wine per day is allowed.

Striped diet for a month by day:

The alternation of white and colored days continues until the end of the diet. Between main meals on different-colored days, you can snack on fruits, nuts, kefir, bread, and unsweetened cocoa.

Result: in a month of the striped diet you can lose from 6 to 10 and even 12 kilos.

Recipes for delicious dietary dishes

It will be easier to stay on a diet if you diversify your diet with interesting dishes. Try making celery soup. It not only optimizes metabolic processes, but also helps cleanse the body of toxins. To prepare it you will need celery, onions, cabbage, tomatoes, green bell peppers, salt, pepper. Wash and cut the vegetables. Place in 3 liters of water and boil for 10 minutes. Add salt and other seasonings if desired.

You can make oatmeal jelly as a drink. To do this, you need to take oats and chop them. Place in a large glass jar (3 liter capacity) and fill with warm water. Add kefir, sour cream, a slice of bread, mix well. Cover with a lid and place in a warm, dark place to sour for 2 days. Boil the strained liquid. The resulting jelly is eaten 20 minutes before meals.

You can make a “Sunny” salad. Grind Chinese cabbage and pineapple. Add corn. In a separate bowl, mix garlic and yogurt. Add to salad. Sprinkle lemon juice over everything.

How to make a meal plan

You have a long time to lose excess weight (the exception is if you are at the stage of obesity, which takes several months to get rid of), so the diet plan for weight loss may not be too strict. The basis will be healthy food, but you have the right to rare rewards or “cheat meals”, which mean the opportunity to eat a little of your favorite dish or a product that is in the taboo category. First, it will be your incentive to stick with the program. Secondly, the body needs a “shake-up” so that the weight does not rise. There may be 2 such days in a month.

Some more tips for planning your diet:

• Pay attention to the composition of the product: proteins, especially of plant origin, can be consumed in the evening without harming weight loss. Carbohydrates (porridge, pasta) will find their place in the morning and afternoon, just like fats.
• Remember that nutrition must be compared with your training schedule (even at home): before exercise, you can eat protein with a small portion of complex carbohydrates, after - only protein.
• You should not combine meat with porridge or pasta, so as not to stall the rate of weight loss. The exception is before physical activity.
• Calculate the calorie content of the menu separately for “quiet” days and for training days.

So what conclusions can we draw?

When talking about losing weight, we forget that all markers have different tastes and colors. Some people like thin people, while others like fat people. Some people are very pleased with their appearance and enjoy themselves, while others cannot leave the house without shame and unnecessary remorse. When starting a diet, think about the possible consequences. Although the negative impact can be avoided if you play sports and observe moderation.

And one last thing. Remember that any diet is meaningless without exercise. By exercising regularly, you won’t even notice how you get into excellent physical shape day by day. Fat is lighter than muscle. The scales may show a completely different number than what is seen and felt. And is there any point in dieting if the mirror shows a slim, beautiful and toned body?

Causes of excess weight

Before you start losing weight, you need to figure out where and why excess weight comes from. It would be a good idea to go to the doctor, take the tests he prescribed to rule out problems with the endocrine system, and clarify the condition of the gastrointestinal tract. It will be possible to create a diet based on the recommendations of a gastroenterologist. But most problems with excess weight lie in an incorrect lifestyle, which will have to be reconsidered.

To do this you need to adjust:

1. Sleep schedule so that the body has time to recover and is not exhausted.
2. Diet so that the body receives the necessary nutrients at least three times a day.
3. A mode of physical activity that allows you to expend accumulated energy so that it is not stored as fat.
4. Level of stress - it is usually consumed with a huge amount of food, usually harmful.
5. Bad habits. Alcohol leads to disruption of water-salt metabolism in the body and provokes edema, smoking disrupts the acid-base balance and oxygen metabolism.

Among those losing weight, there is a widespread belief that excess weight is a genetic predisposition. But in fact, life demonstrates many refutations of this, when overweight parents grow up with thin children and vice versa.

In fact, the problem lies in the formation of a food culture from childhood. If a child has become accustomed to overeating since infancy, for him this, like excess weight, will be the norm of life.

Plateau effect

Weight loss is never uniform. The body adapts to a new lifestyle and rebuilds its metabolism. At some point, body size and weight stop decreasing, despite exercise and dietary restrictions.

During weight loss, there may be several such plateaus. This period can last 2 weeks or more. The most important thing at this time is not to lose motivation and continue to follow the diet.

If the stagnation period is prolonged, the body needs to be pushed. There is no universal recipe, but you can experiment: change physical activity, go to the sauna, have a fasting day, change your diet, etc.