Skip to content

how to lose 15 kgs in 1 month diet plan

lose 15 kgs in 1 month with a diet plan

When you ask ” How to lose 15 kgs in 1 month diet plan ?

There are many factors that can affect a person and cause him to gain weight due to the accumulation of fat, which leads to a feeling of discomfort with the external appearance of the body. Therefore, some people may wonder about quick ways in which they can lose weight without causing harm to the body. Follow with us to learn about how to lose 15 kgs in 1 month diet plan and what healthy habits help with that.

 

A diet to lose 15 kilos per month

In order for a person to be able to lose 15 kgs in 1 month with a diet plan , he needs to lose 1.75 pounds per week, meaning he needs to reduce his calories to about 1,600 calories. However, each person differs from the other according to many factors, and the diet is represented by the following healthy habits:

 

  • Calculating the amount of calories: A person needs to calculate the amount of calories he eats, and this can be done by using applications that are easy to download to the phone.

 

  • Regulating calories: A person needs to regulate the calories he eats throughout the day and divide them equally among the meals he eats. It does not matter whether the diet is low in fat or carbohydrates, it is important that it is properly divided between snacks.

 

lose 15 kgs in 1 month with a diet plan

 

 

  • Eating fruits and vegetables: Eating two to three servings of fruits and vegetables with each meal is one of the ways to lose 15 kilos in a month, as they contain low calories. Fruits and vegetables are also important foods rich in dietary fiber that improve the health of the digestive system. It also helps a person feel full for a longer period of time, which means eating less food.

 

  • Eating dairy products: Low-fat dairy products contain low calories, which helps to lose weight quickly. A person needs two to three servings daily of low-fat dairy products.

 

  • Eating spicy foods: Spicy foods are used in a diet to lose 15 kilos in a month, as they contain capsaicin, which helps improve metabolism. This helps to lose weight significantly. Examples of spicy foods include hot spices and jalapeno peppers, which can be added to food.

 

Are there activities that help lose weight quickly?

There are some exercises and daily activities that can help burn fat quickly, which include:

 

  • Daily movement: A person must maintain his activity by climbing the stairs instead of the elevator, doing squats, or riding his bike.

 

These simple daily activities help burn more calories faster and help strengthen the body’s muscles.

 

  • Strength exercises: Strength exercises help build and strengthen muscles, and they also help burn a high percentage of calories.

A person needs 30 to 45 minutes a week to do strength exercises, and they must be done regularly. This is one of the diet methods to lose 15 kilos in a month.

Other tips to lose 15 kilos in a month After learning about a diet that reduces 15 kilos in a month, here are some tips and healthy habits that are generally followed to lose weight and maintain general health, which are:

  1. Get enough rest and sleep, that is, 7 to 9 hours a day.
  2. Drink water even if the person does not feel thirsty.
  3. Be careful to avoid stress and tension because this negatively affects the body and causes weight gain.
  4. Avoid eating sugary foods or drinks.
  5. Make sure to eat foods that contain protein.

 

In the end, after you learned about a diet that reduces 15 kilos in a month and what are the healthy habits that help in this, you must also be careful to consult a nutritionist because losing weight quickly may cause serious complications, especially if the person suffers from a medical condition, and we wish you good health .

 

lose 15 kgs in 1 month with a diet plan

 

how to lose 15 kgs in 1 month diet plan

 

 

First system:

Breakfast:

  • a cup of tea
  • low-fat milk
  • 1 whole wheat rusk Or a quarter of bread
  • a piece of low-fat white cheese

Lunch:

  • a large cup of water
  • a plate of green salad
  • A piece of boiled or grilled meat or chicken
  • an orange or an apple

Dinner:

  • a cup of low-fat yogurt
  •   a piece of rusk or a quarter of bread
  • an apple

 

Eating allowed between meals

  • Lettuce – cucumber – carrots – grapefruit juice – tea – coffee – lemon juice – low fat milk

 

Forbidden food:

  • Pasta – potatoes – rice – cake – sweets- dates- grapes – banana- honey – nuts – Cream – butter – cream – ice cream – ghee

 

Second system:

Breakfast:

  • An orange, an apple, or a cup of grapefruit juice
  • milk tea or coffee

First day

Lunch:

  • A quarter of a boiled chicken or a piece of meat
  • two tomatoes

Dinner:

  • boiled egg
  • green salad
  • grapefruit juice

Second day

 

Lunch:

  • A piece of grilled meat + green salad

Dinner:

  • Fruit salad (orange + apple + pear)

 

Third day

Lunch:

  • Grilled fish with small tuna without oil

Dinner:

  • A quarter of a boiled chicken
  • green salad

 

The fourth day

Lunch:

 

  • Two boiled eggs
  • low-fat cheese
  • one tomato

Dinner:

  • A quarter grilled chicken
  • green beans
  • zucchini

 

Fifth day

Lunch:

 

  • Boiled vegetables (zucchini, beans, spinach)
  • a piece of cheese, an egg
  • an apple

Dinner:

  • Green salad
  • grilled fish or a can of tuna without oil

Sixth day

Lunch:

  • A quarter of a grilled or boiled chicken
  • green salad
  • grapefruit juice

Dinner:

  • fruit salad

 

Seventh day

Lunch:

  • Green salad
  • a piece of grilled meat

Dinner:

  • Green salad
  • a quarter of a boiled chicken

 

Note:

  • This type of diet is chemical, so it cannot be added
    Any type of food or replacing one type with another
  • Boil vegetables in water without using any cubes or anything else
  • You can add salt, pepper, garlic, onion, parsley, lemon and vinegar
  • It is allowed to drink lemonade, tea and coffee at any time
    Any quantity, but tea without milk or sugar
  • Cucumber and lettuce can be eaten between meals
  • Remove fat and skin from chicken as well
    The meat must be without fat

 

Third system

Breakfast:

  • Half a cup of milk or low-fat yogurt
  • a boiled egg without the yolk Or a piece of low-fat cheese
  • a quarter loaf of toast or a piece of toast

Lunch:

  • A piece of grilled or boiled meat, or a quarter of a boiled or grilled chicken
  • Or grilled fish or a piece of low-fat cheese
  • Boiled vegetable soup
  • orange, apple, or grapefruit
  • tea or coffee without sugar

Dinner:

  • A cup of low-fat yogurt
  • a green salad
  • a quarter loaf of brown bread or a piece of toast
  • Tea or coffee without sugar or half a cup of low-fat milk

 

Fourth system

Breakfast:

  • 1-3 dates
  • milk or fat yoghurt
  • soup
  • Fruit salad (apple – orange – pear – pomegranate)
  • Fresh apple or orange juice
  • Chicken, meat or fish (grilled, boiled or oven-baked)
  • 1/4 loaf of brown bread
  • Low-fat cheese, 2 boiled eggs, or low-fat yogurt
  • Green salad
  • Apple or orange
  • Tea, coffee, milk, or low-fat milk

Allowed:

  • Tea – coffee – diet seven – diet Pepsi – orange juice – apple – or lemon – Lettuce – arugula – cucumber – carrots – water in open quantities

 

Forbidden:

  • Honey – dates – grapes – pasta – potatoes – cake – ghee – Chocolate – Icing Cream – Rice – Sugar – Sweets – Fried – fat – butter – cream

 

Fifth system

Breakfast:

  • Half a cup of milk or low-fat yogurt
  • Boiled egg without yolk or low-fat cheese
  • A quarter loaf of toasted bread or toast

Lunch:

  • A piece of grilled meat, a quarter chicken, or fish, or a piece of low-fat cheese
  • Vegetable soup (zucchini, beans, carrots)
  • Orange, apple, or grapefruit
  • Tea or coffee

Dinner:

  •  A cup of yogurt (low-fat)
  • Green salad0
  • A quarter of a toasted loaf or one toast0
  • Tea, coffee, or low-fat milk
  • Lettuce, cucumber, arugula, radish

Edamats

  • Spinach, okra, zucchini
  • Green Beans

Meat

  • Fish: grilled or oven
  • Chicken: grilled, oven or boiled
  • Meat without fat (grilled, boiled or oven).

Fruits

  • Apples, oranges, pears, peaches, pomegranates

Drinks

  • All natural fresh juices (apple, lemon, orange, grapefruit)

Pastries

  • No more than a loaf of whole wheat bread daily

Various foods

  • Low-fat yogurt, low-fat cheese, olives without oil, tuna without oil
  • A boiled egg

If you feel that you have gained weight or that you have made mistakes in your diet, go back to system number one

 

 

 

Reag also:

 

The 12 day banana diet

Popcorn diet to lose 24 kgs

Simple Meal Plan to Lose Weight

Weight Loss Diet Plan To Lose 5Kgs in 5 Days

Top 17 Weight Loss Programs That Actually Work in 2023: A Nutritionist’s Guide

A 7-Day Meal Plan to Lose Belly Fat Fast: The Ultimate Guide

 

Leave a Reply

Your email address will not be published. Required fields are marked *