1 Month Diet Plan for Weight Loss
A well-balanced diet is crucial for healthy weight loss. This 30-day diet plan includes detailed meals with portion sizes and calorie counts.
Table of Contents
How Many Calories Do You Need?
Daily calorie intake depends on your body weight and activity level:
- If you weigh 50-60 kg: 1200-1400 kcal/day
- If you weigh 61-70 kg: 1400-1600 kcal/day
- If you weigh 71-80 kg: 1600-1800 kcal/day
- If you weigh 81-90 kg: 1800-2000 kcal/day
- If you weigh 91+ kg: 2000-2200 kcal/day
30-Day Meal Plan with Calories
Below is a structured meal plan for each day with portion sizes and calorie counts.
Weight Loss Diet Tips
- Drink at least 8-10 glasses of water daily to stay hydrated and aid digestion.
- Consume protein with every meal to stay full longer and maintain muscle mass.
- Avoid sugary drinks, processed foods, and excess sodium.
- Include fiber-rich foods like vegetables, fruits, and whole grains for better digestion.
- Practice portion control by measuring food intake.
- Exercise regularly (cardio + strength training) for better fat loss.
- Eat mindfully and avoid emotional eating.
- Get enough sleep (7-9 hours) to regulate metabolism and hunger hormones.
Frequently Asked Questions
Can I customize the diet plan?
Yes! You can modify portion sizes and swap ingredients while maintaining the total calorie count.
How fast can I lose weight with this plan?
On average, a calorie deficit of 500-1000 kcal per day leads to 0.5-1 kg weight loss per week.
Should I exercise while following this diet?
Yes, a combination of cardio and strength training enhances weight loss and muscle retention.
