A one month weight loss diet plan

A one month weight loss diet should balance nutrition and calorie control. It is recommended to focus on high-quality protein, low glycemic index staple foods, high dietary fiber vegetables, and moderate amounts of fruits and healthy fats. During the weight loss period, you can refer to the following recipe framework and adjust it according to your personal physique.

1. High quality protein

Foods rich in high-quality protein such as chicken breast, lean beef, and fish can help maintain muscle mass. The process of protein digestion and absorption consumes more calories, which can improve metabolic efficiency. It is recommended to use low oil cooking methods such as steaming and boiling to avoid deep frying. Dairy products can be selected from skim milk or sugar free yogurt, with a daily intake controlled at 200-300 milliliters.

2. Low glycemic index staple foods

Whole grain staple foods such as brown rice, oats, and quinoa have lower glycemic index and can provide long-lasting satiety. Sweet potatoes, corn and other root and stem foods are rich in dietary fiber and can be used as substitutes for staple foods. The amount of staple food per meal should be controlled at the size of a fist, accompanied by sufficient vegetables to slow down the rate of blood sugar rise.

3. High fiber vegetables

Dark colored vegetables such as broccoli, spinach, celery, etc. have low calories and high nutrient density. Mushrooms contain various minerals and fungal polysaccharides, which help regulate the gut microbiota. It is recommended to consume at least 500 grams of vegetables per day, and prioritize low oil cooking methods such as cold dishes and blanching.

4. Moderate amount of fruits

Low sugar fruits such as apples, blueberries, and pomelos can supplement vitamins and antioxidants. Avoid consuming high sugar fruits such as lychee and mango in large quantities at night. The daily total amount of fruits should be controlled within 200 grams, and it is recommended to consume them between meals to reduce blood sugar fluctuations.

Fifth, healthy fats

Nuts, deep-sea fish, olive oil and other foods provide essential fatty acids that help absorb fat soluble vitamins. The daily intake of nuts is about 15-20 grams, and the use of cooking oil should not exceed 25 grams. Avoid processed foods with high levels of trans fatty acids. During weight loss, it is necessary to maintain a daily water intake of 1500-2000 milliliters and avoid sugary drinks. Combining 3-5 aerobic exercises per week with strength training yields better results. If you experience dizziness, fatigue, or other discomfort, adjust your diet plan in a timely manner and consult a nutritionist if necessary. Long term strict calorie restriction may lead to a decrease in basal metabolic rate, and it is recommended to adopt a step-by-step weight loss strategy.