The best diet to lose weight for a month.. This is how you can easily lose 20 kilos

Weight gain is a problem that troubles all men, and the diets that a man can follow to lose fat vary, and the path begins with the will when a person wants to lose his extra weight, he follows a path to find an ideal diet in order to lose the weight he wants from his body.

There are many diets, there is a diet for slimming for a month, or a year, and more or less, but there are diets or harsh diets, you need to see a doctor to see if they suit you or not, also there are many systems that need to be reviewed doctor because of your medical condition.

 Many men suffer from health problems that require certain diets or modification to the normal diet followed, in order to comply with his health condition, and here in this article is the best diet for slimming for a month.

The best diet to lose weight for a month

For those who are wondering about an inexpensive diet for men to lose weight, because many of the systems are expensive and stressful, the following is a diet schedule for slimming for a month divided into weeks:

The best diet for slimming without gym to lose weight 20 kilos in a month

First week:

Breakfast: two boiled eggs - one loaf of toast - a cup of green tea - one loaf of toast.

Lunch: chicken breast (broiled or boiled) - 3 tablespoons of rice - a large mixed salad plate.

Dinner: a large cup of fat-free yogurt - flaxseeds - a large mixed salad plate - two fruits of your choice.

second week:

Breakfast: a loaf of toast - a cup of milk, provided it is fat-free and without sugar - a fruit of your choice - a cup of green tea.

Lunch: a can of tuna without oil - a large mixed salad - two fruits of your choice.

 Dinner: a drink of vegetables without broth - a cup of fat-free yogurt.

the third week:

Breakfast: a piece of cottage cheese - two cucumbers - 4 tablespoons of beans without oil.

Lunch: 2 grilled fish - a large mixed salad plate - 3 tablespoons of rice or pasta - pineapple juice without sugar.

Dinner: vegetable soup only.

fourth week:

Breakfast: a cup of skimmed yogurt - flax seeds - a loaf of toast - 5 nuts - a grapefruit.

Lunch: lentils without meat - two cucumbers.

Dinner: a loaf of bread toast - a plate of yogurt salad with cucumbers added.

Diet diet for a month loses 10 kilos

It is necessary to refer to your doctor before starting any diet and this diet in particular, and we remind you that following a diet for slimming for men or women, if there are no contraindications or health diseases.

We will now put before you a daily diet plan that can be adhered to to lose 10 kilos of your weight, and it is also a healthy diet for slimming in a month:

Breakfast:

 Start the day with two cups of warm water to get rid of body toxins, prevent constipation, control fats and fight obesity, and stimulate blood flow to the body’s organs, before breakfast, which is a meal of oats by placing half a cup of oats on half a cup of empty milk. cream and a small spoonful of honey and mix it with a little chopped apple or black grapes.

Breakfast is only one egg that gives you 78 calories, in addition to a cup of green tea, which improves the process of burning calories and contains healthy proteins that give you a feeling of satiety, and you can take that meal by making eggs omelette with chopped onions and tomatoes with a cup of green tea .

Snack after breakfast:

This meal can be eaten before noon, and it will make you feel full until lunch, and it consists of:

Eat a piece of fresh fruit of your choice, to get more antioxidants, vitamins and minerals, in addition to boosting the immune system and controlling hunger, such as bananas, watermelon, oranges, or a glass of green grapes.

Drink green tea with Marie biscuits in a diet to lose weight, because it is a light drink that is suitable for drinking between breakfast and lunch.

lunch:

Vegetable soup, is the most appropriate meal for lunch, as it contains many vitamins and antioxidants and is rich in healthy fibers, which make you feel full. Prepare a large bowl of vegetable soup with slices of toasted brown bread.

Egg sandwich, if you choose for breakfast other than eggs omelette, you can have an egg lunch with sliced ​​onions and tomatoes with a little lettuce.

Brown rice with salad, is an ideal meal rich in healthy fibers and antioxidants, and works to lose more weight, and that meal is 1/2 cup of brown rice with a small bowl of green salad.

Snack before dinner:

Nuts are an excellent source of energy, and you can eat walnuts or almonds and pistachios, they are an ideal choice for losing weight, and for controlling hunger until the evening.

Boiled eggs, also ideal for that snack before dinner, if you did not choose them in previous meals, you can get protein and control weight loss, with a cup of green tea is ideal and healthy for weight loss.

Orange juice, ideal to have when following an easy weight loss diet, is a light drink before dinner, and is full of vitamin C that keeps calories at a good level.

Dinner:

Chicken soup with noodles is an ideal meal in this diet at dinner for weight loss, and it is preferable to eat a cup of soup and be hot to give you at least 150 calories.

You can have a meal of vegetables with whole wheat, and the vegetables are carrots, beans and tomatoes with onions, so these vegetables give low calories.

Weight loss diet program for a month to lose 15 kilos

Notes:

Before starting a diet to lose 15 kilos in one month, you can calculate the number of calories you get from meals on a daily basis.

There are many applications that provide you with a calculation of food, and its equivalent in calories, then you have to organize the calories that you will get, and then divide them into meals throughout the day.

Diet diet for a month to lose 15 kilos

 Eating vegetables: Eating vegetables and fruits in this diet is very important, dividing them into two or three times with each meal, in order to lose weight and obtain nutritional benefits, and rich in healthy fibers to improve the digestive system, feeling full while reducing calories, while eating fresh vegetables or Grilled.

Eating dairy products: You should eat dairy products in this system, but dairy-free or low-fat products, in two or three servings throughout the day.

Eating spicy foods: such as spices and hot peppers by adding them with food throughout the day to lose weight, because they have an important role in losing weight by 15 kilos in one month, as spicy foods contain capsaicin, which helps improve metabolism.

weight loss diet for girls

This is a weight loss diet for girls, which we will show you in the following lines:-

Breakfast: Yogurt - fruits - vegetables - cheese - boiled eggs - cottage cheese.

Lunch: any kind of grilled meat - steamed vegetables.

Dinner: chicken salad - colored pepper - grilled salmon - zucchini.

weight loss exercise regimen

Here we show you some useful and easy exercises to lose weight:

1- Walking: Walking is one of the best exercises for losing weight — and for good reason.

It's a convenient and easy way for beginners to start exercising without feeling overwhelmed or having to purchase equipment.

According to Harvard Health, it is estimated that a person weighing 70 kg (70 kg) burns about 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h).

2- Cycling: Cycling is a popular exercise that improves your fitness and can help you lose weight.

Harvard Health estimates that a 70-kg person burns about 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bike at a moderate speed of 12 to 13.9 mph (19- 22.4 km / h).

Abdominal slimming exercises

After you follow the diet plan to lose weight, you can maintain these exercises to get better results:

1- Ab bicycles exercise: Ab bicycles exercise is one of the most popular abdominal exercises, and we advise you to do it ten times on each side.

2- Bird-dogs exercise: Bird-dogs exercise, which is one of the most famous exercises to lose belly, do it ten times on each side.

3- V-ups: Complete three sets of ten repetitions of V-ups as part of the exercises to tighten the abdomen and lose the rumen in 10-15 days. Of course, the results will differ from one person to another, so it is preferable to adhere to a healthy diet for slimming next to it.

In conclusion, we showed you the best diet for slimming for a month, however, as we mentioned above, it is necessary to consult a doctor to avoid any health problems.