How to Lose 20kg in 1 Month Diet Plan In 2023
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| How to Lose 20kg in 1 Month Diet Plan |
Are you tired of all foreign diet plans? If yes, then How to Lose 20kg in 1 Month Diet Plan is the solution to your problem and the time has come for you to do something which is suitable for you and your lifestyle. It is time to focus on How to Lose 20kg in 1 Month Diet Plan.
Today many people are adopting the Indian diet plan to lose weight in 2023. It not only reduces your weight but also keeps you healthy. Poor lifestyle and eating habits have increased the weight of people. This is the reason, that today more than 135 million people are facing the problem of weight gain. Due to this, the risk of diseases like diabetes, heart disease, and cancer is increasing in men, women, and even children. But all these dangerous situations can be overcome by following the Indian diet plan.
According to experts, the Indian diet plan is a specially designed 4-week lactovegetarian plan, which is known to improve your health along with reducing weight. The lactovegetarian Indian diet chart for weight loss is also a good choice because it helps you cut back on sugary foods and drinks, eat more vegetables, and increase your protein intake. By following the Indian diet plan in your daily routine, you can easily reduce your weight while staying healthy and happy, but before that know what is Indian diet plan.
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What is How to Lose 20kg in 1 Month Diet Plan?
Most of the people in India are obese. To avoid this, people plan an Indian diet plan. The Indian diet plan is a 4-week Lacto-vegetarian diet, which is considered great for people looking to lose weight. Due to the increasing incidence of obesity-related diseases in India, people's inclination towards this diet has increased. Also Read:- How to Lose 20 Kgs in 1 Month at Home
How does the diet plan work to lose weight?
- Indian Diet Plan:- Lactovegetarian diet. This means that you consume vegetables, especially fiber-rich leafy vegetables to lose weight.
In this diet, you will also have to consume protein and calcium through milk. Milk and milk products increase the growth of gut bacteria and strengthen bones.
Low in calories:-
The Indian diet plan consists of 1500 calorie diet. Tasty foods are included in this list, but the amount of calories in them is not found very much. Under the Indian diet, the fewer calories you consume, the quicker you will be able to lose weight.
Keep the mind healthy:-
Indian diet is supposed to keep the body and mind healthy and calm. It encourages the consumption of foods that help in maintaining a balance between the mind, heart, and spirit. Due to this diet, you can remain stress-free and calm, which is largely responsible for your weight loss.
- Indian diet is diabetes-friendly:- Indian diet food keeps your digestion right and it is also diabetic-friendly. All the foods included in this diet plan keep your digestion active and increase metabolism. It also includes foods with a low glycemic index, which is no less than a boon for people with type 2 diabetes.
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How many calories should Indians take per day?
Along with following the Indian diet chart to control weight, it is very important to know how many calories you should consume every day. Let us tell you that people who sit and work throughout the day, running all day long, and pregnant women have to consume different amounts of calories. Below we are giving you a list, which can help you estimate your daily calorie intake. Obviously, your actual calorie needs to work according to your activity level. Calorie intake is determined by the type of work you do every day.
Required calories per day for women:-
For women who weigh 55 kg and who are working, active throughout the day, pregnant or lactating, we are telling you about how many calories should be consumed every day.
- Sedentary woman - 1900 calories
- Moderately active woman – 2230 calories
- Very Active Women – 2850 Calories
- Required calories per day for men-
For men whose weight is 60 kg, how many calories should they take every day, know below
- For men working in one place (Sedentary) – 2320 calories
- Moderately active men – 2730 calories
- Very Active Men – More than 3490 Calories
If you are a sedentary woman, 1900 calories will help maintain your current weight. To lose weight, you can reduce 500 calories from your diet, just bring this How to Lose 20kg in 1 Month Diet Plan into your daily routine.
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4 weeks Indian diet plan to lose weight
Losing weight is not that easy either. Although many exercises and asanas, yoga can also be done for weight loss, it is very easy to lose weight quickly with the help of a healthy diet. Below we are telling you a one-month Indian diet chart, by following which you will lose at least 5 pounds in four weeks. So let's know what things you can consume throughout the day every week and after doing this, what will be the result you will get at the end of the week.
First-week desi Indian diet plan:-
All the foods given in the Indian diet plan below are healthy. That's why you should take them regularly. Also, by developing healthy eating habits, you will be able to reduce your weight.
Morning (6:30 am-7:30 pm) – Drink 1 cup of fenugreek soaked in water.
Breakfast (7:30 am to 8:30 am) – 4 idlis with 1 cup of sambar with a cup of coconut chutney and 1 cup of green tea with 4 almonds.
After breakfast (10 am – 10:30 pm) – drink 1 cup of milk or fruit juice
Lunch (12:30 am to 1 pm) – 3 Pulka, white rice with 1 cup dal, a cup of mixed vegetable curry, 1 cup salad, and 1 cup buttermilk (after 20 minutes).
After the meal (3.30-4 pm) – 1 cup sprouted moong, 15 peanuts with salt, chili, and lemon, or 1 cup cucumber and carrot slices can also be taken.
Dinner (7 pm – 7:30 pm) – 3 Pulka, cup mixed vegetable curry/chickpeas, cup salad with cup curd, and a pinch of turmeric in 1 cup warm milk before bedtime.
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How will you feel at the end of the week?
By the end of the first week, the water weight in the body will be reduced and you will also get rid of the swelling in your body due to healthy eating. You will lose weight and feel lighter, but to lose weight completely, the main goal is to reduce fat, for which you will need to follow the diet plan for the second week mentioned below.
Vegetarian Indian diet plan for the second week:-
The Indian diet plan for the second week given by us below will help you a lot to lose weight.
Morning (6:30 am-7:30 pm) – Drink 1 cup of fenugreek soaked in water.
Breakfast (7:30 am to 8:30 am) – 1 cup green tea with 2 moong dal chilla, and 4 almonds.
After breakfast (10am-10:30pm) – 1 cup of seasonal fruit
During lunch (12:30 to 1 pm) – eat 3 Pulka, rice, 1 cup mixed vegetable curry with 1 cup salad, and 1 cup curd.
After meals (3.30-4 pm) – 1 cup of coconut water and half a cup of grapes or watermelon can be consumed.
Dinner (7 PM – 7:30 PM) – Drink 2 Pulka with half a cup of mushroom curry, half a cup of puffed spinach or broccoli, and a pinch of turmeric milk before sleeping.
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How will you feel by the end of Week 2:-
You will start burning fat in the second week by following the desi diet chart to lose weight quickly. Your ability to digest will improve and the problem of weak immunity will also end gradually. Surely you will like this lifestyle of yours and will be ready to follow the third-week diet plan.
Desi vegetarian diet chart for the third week:-
Morning (6:30 am – 7:30 pm) – Mix half a lemon in water and drink 1 cup of its juice.
Breakfast (7:30 am to 8:30 am) – 1 cup vegetable oats, 4 almonds/walnuts with 1 cup green tea.
After breakfast (10 AM – 10:30 PM) – 1 cup of fruit juice
Lunch (12:30 am to 1 pm) – It is good to have 2 servings of white rice, 1 roti (with or without ghee), 1 cup rajma, and 1 cup salad with 1 cup buttermilk.
After Meal (3.30-4 PM) – It is good to take 1 cup of green tea with 1 multigrain biscuit.
Dinner (7 pm – 7:30 pm) – 3 Pulka with cup of dal, 1 cup vegetable stew, cup of salad, 1 piece dark chocolate, and 1 cup warm milk before bedtime.
How will you feel by the end of week 3:-
If you keep following the plan, in the same way, you will lose 5 pounds by the third week. The heaviness inside you will end and with this, you will also feel confident. To lose weight completely, this plan will prepare you for the future.
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Weight Loss 20kg in 1 Month Diet Plan for the fourth week:-
You will be able to become slim and trim only after following the fourth-week Indian diet chart to lose weight completely.
Morning (6:30 am – 7:30 pm) – Mix half a lemon in water and drink a cup of its juice.
Breakfast (7:30 am to 8:30 am) – Have a cup of milk/green tea and 2 almonds with half a cup of vegetables.
After breakfast (10 am – 10:30 pm) – eat a cup of seasonal fruits.
Lunch (12:30 am to 1 pm) – 3 Pulka with 1 cup of vegetable curry, 1 cup lentils/beans, a cup of salad, and a cup of curd.
After meals (3.30-4 pm) – 1 cup of coconut water or fresh fruit juice or green tea can be consumed.
In Dinner (7 PM – 7:30 PM) – 1 roti, 1 brown rice, 1 cup of dal/mushroom, cup of boiled vegetables, and 1 cup of warm milk should be taken before sleeping.
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Weight loss tips to follow this diet chart:-
Superfoods are the biggest key to quick and healthy weight loss. Superfoods are nothing but regular foods that contain more nutrients. They can be millet, seeds, some grass varieties, or even fiber-rich foods. Consume them in the required quantity every day and watch your weight reduce.
- Always drink enough water. Sometimes thirst is quenched in the form of hunger. So when you feel hungry, try to drink water first. This is a natural way to fill your stomach and prevent yourself from starving later.
- Always serve lunch with salad or soup. You have to try to eat less rice or roti or whatever is given for lunch. Make sure all your meals have sources of protein.
- If there is a shortage of any food, then add eggs or lentils to your meals.1 day of the week can be designated as a cheat day. This will help you get back on your Indian diet chart for weight loss!
- On your cheat day, don't go overboard on sweets or fried items. If you feel like it, just put a small portion in your mouth to stop the craving. Never starve yourself while on a diet. There is evidence that being hungry can, in fact, lead to weight gain.
Remember, short-term thinking is not going to yield results. Hence, always focus on clean, healthy food as per the suggested weight loss tips.
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Attention:
The views expressed in this article are those of the author. Remedies for the accuracy, completeness, validity, or validity of any information contained in this article. All information is provided on an ongoing basis. The information, facts, or opinions expressed in the article do not reflect the opinion of HealthActive and HealthActiv for which HealthActive accepts no responsibility or liability.