Although it is not advised to adopt 10 kg weight loss diet plan in 7 days for a longer period, yet a balanced approach can be adopted when we use nutrient-dense meals.
If you are looking for a plan that may help to reduce your 10 kg weight loss diet plan in days, this article is your ultimate assistant. The plan is comprised of suggesting breakfast, lunch, dinner, and snack all the seven days. Here is the detail.
Day 1
Use fruits so that your body is cleansed of toxins and small quantity of protein to maintain muscle mass. Use low-sugar fruits such watermelon, apples etc. Avoid bananas. Drink plenty of water.
• Breakfast: Use a bowl of mixed fruits + 1-2 boiled eggs
• Lunch: Use a large bowl of watermelon with a mix of berries + 2 chicken/mutton kebab
• Dinner: Oranges, papaya, oranges, and kiwi may be used as mixed fruits. + ½ bowl Lentil soup
• Snacks: Slices of an apple with 1/3 cup roasted chickpeas
Day 2
Focus on using vegetables as they have low calories, and high fiber with equal proportion of protein.
• Breakfast: roasted or boiled sweet potatoes with 1-2 boiled eggs
• Lunch: no use of dressing. Salad having 100gm grilled chicken with spinach, carrots, tomatoes, and cucumbers should be used.
• Dinner: spinach, cauliflower, and steamed broccoli with 120gm grilled/baked fish/chicken
• Snacks: cucumber or carrot sticks with 1 protein bar
Day 3
On the 3rd day, use the combination of vegetables and fruits with protein portion. But vegetable such as potatoes, and bananas should be avoided. That will meet the balance of vital vitamins and nutrients.
• Breakfast: a bowl comprising of apples, berries, and watermelon with 1-2 boiled egg or 1 veg omelet
• Luch: use a combination of leafy greens and veggies with grilled/baked/boiled chicken chunks. This makes a large salad.
• Dinner: Use vegetables such as broccoli, carrots, and spinach salad with 1 cup lentil soup or chicken kebab
• Snacks: use pieces of apples or cucumbers or roasted makhane/ paneer bites.
Day 4
You should use the mix of milk and bananas. Thus you will find the calcium and protein from milk and energy and potassium from bananas.
• Breakfast: Use a glass of milk with two bananas and 1 boiled egg
• Lunch: utilize a banana smoothie with milk or green smoothie with protein powder
• Dinner: use a glass of milk and two bananas and boiled red bean salad
• Snacks: use either a glass of milk or one banana
Day 5
On day 5, you should introduce protein that will help to reduce muscles. Use tomatoes which are rich in antioxidants and helps digestion.
• Breakfast: grilled fish or chicken may be used with few tomato pieces.
• Lunch: use grilled fish or chicken along with steamed tomatoes.
• Dinner: slight portion of protein with raw tomatoes
• Snacks: used some slices of tomatoes.
Day 6
To maintain taking in low calorie, you should continue protein along with vegetables to keep up your energy.
• Breakfast: Eggs or grilled chicken mixed with spinach.
• Lunch: use the mixture of vegetables and fish/chicken.
• Dinner: use a large bowl of vegetable soup with lean protein.
• Sancks: use carrot or cucumber sticks.
Day 7
On the last of your plan, you should use brown rice to get fiber and energy. Combine it with fruits and vegetables for a balanced day.
• Breakfast: use a mixture of vegetables and rice.
• Lunch: soup having a combination of rice and vegetable.
• Dinner: utilize steamed vegetables with brown rice.
• Snacks: use fresh fruit juice without added sugar
Having said that, if you are searching for a plan that will reduce your weight in short period of time, it is vital to consult with a healthcare provider prior to start any extreme diet.