Diet plan for weight loss 5 kg in 1 monthImage Credit Source: Prapass Pulsub/Moment/Getty Images
Weight loss diet: Nowadays increasing weight has become a common problem. People usually exercise for weight loss and take special care of their diet. You can reduce your weight to a great extent with workouts and food items. For weight loss, it is necessary to have a good and nutrition -rich diet. It should contain everything in the right amount from protein to calorie intake.
Consuming the right diet helps a large extent in weight loss. If you are also troubled by your increasing weight and want to take a diet that is full of nutrition, then this article is for you. Here we will tell you about a diet that you can lose weight by about 5 kg in 1 month. Let us know what diet should be for weight loss.
Take the right amount of calories
Weight loss It is important that you burn more calories than the calories you are eating. You can either do this by reducing the amount of your food or you can do some activity. A research reviewed 37 studies, which included 16,000 people. It was found in these studies that by adopting diet and calorie counting, weighing up to 3.3 kg in a year. To maintain weight loss for a long time, it is necessary that you adopt a balanced diet and healthy lifestyle with calorie counting.
Choose healthy drinks
You can also lose weight by drinking healthy drinks. Soda, fruit juice and energy drinks are quite high in sugar and calories, which works to increase weight. At the same time, consumption of water also gives you energy and also boosts metabolism. Also, it also reduces calories, which causes weight loss. According to a study, if you drink 500ml water before eating food, it can reduce calories by 13 %. To lose weight, you should remove sugar, high calorie drinks completely and drink 1-2 liters of water a day.
Consume vegetables
Do include vegetables in the diet of weight loss. Vegetables are rich in nutrition. It contains vitamins, minerals, antioxidants to fiber. They are also low calories. It has been found in a study that by eating 100 grams of vegetables daily, you can reduce up to 0.5 kg in 6 months. So to lose weight, you must include vegetables in your diet.
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Take plenty of fiber
Fiber is a nutrient that not only controls blood sugar, but does not let you feel hungry for a long time, which reduces the overesting. According to a research, increasing only 14 grams of fiber in the daily diet can reduce about 1.9 kg in 4 months, even if there is no further change in the diet. At the same time, it was found in another study that increasing every 1 gram of fiber reduces 0.25 kg in 20 months. Therefore, taking 25 to 38 grams of fiber fruits, vegetables, beans and holes daily is beneficial for both health and weight.
Take high protein breakfast
To lose weight, start the day with a healthy and protein -rich breakfast. Actually, taking more protein makes the appetite less and the intake of calories also decreases. This helps a large extent in weight loss. In a small study, it was found that when people increased the amount of protein in their diet by 30%, they took about 441 less calories daily and reduced weight by about 4.9 kg in 12 weeks. For this, you can include foods like oats, yogurt, eggs, cheese and peanut butter in your high-protein breakfast.