Many are looking for Diet in a month One that can be followed in order to get rid of the accumulated fat in the body without gaining it again after stopping the diet, so through this article we will give you a diet to lose weight and some tips that will help you maintain the weight and not regain the kilograms again, so continue reading.

Diet in a month

There are several ways to help you get rid of excess weight, but you should know, dear reader, that you should not rush the results, and follow healthy ways to lose weight, and these methods include the following:

intermittent fasting

Intermittent fasting is a diet that relies on fasting for certain periods on a regular basis, so that the time for breaking the fast and eating meals is less than the time for fasting, as many studies have shown that intermittent fasting helps to lose weight quickly and increases the body’s burning rate of calories, and the most common intermittent fasting methods include The most common are:

• Alternate day fasting: At least a full day is fasted while eating 25 to 30% of the body’s energy needs, and the next day the person eats normally, but certainly without exceeding the daily calories.
• The 5:2 diet It expresses fasting for two days every 7 days, and during fasting days, 500 to 600 calories are eaten per day.
• 8/16 method: It is the easiest system among them, which can be started with fasting training, in which the person fasts for 16 hours and eats food only during 8 hours, and it is preferable that the fasting periods be in the morning and noon, as it has been proven that eating in limited hours reduces the calories consumed and thus Lose weight

It is better to follow a healthy diet on non-fasting days and avoid overeating, in order to get the best results, and it is important that you consult a doctor in the event of any disease.

Calorie counting

Before starting any diet or diet, daily calories must be calculated according to body weight, physical activity, age and gender as well. For example, if you want to lose more than a kilogram per week, you can aim to reduce daily calories by 250 to 1000 calories, but with the need to consult Doctor, for sure they will not only be lost through food but also through exercise for regular weight loss.

Different meals to make a diet in a month

We will now learn about some different meal ideas that can be eaten throughout the month that will help lose weight and lose fat, in addition to exercising, of course, for better results:

Breakfast

Some may think that skipping breakfast helps in losing weight! Rather, breakfast is a contributing factor to eating less food at lunch, and one of the most important elements that you should be keen on is protein that helps satiety for a long time, so eggs are an important and useful source for breakfast, compared to baked goods that some may resort to.

You can also get fiber by eating oatmeal with walnuts, which will give you protein. Whatever your healthy choice, it is important to calculate how many calories you provide per meal.

lunch

Lunch is essential for your body, so you can make a delicious meal rich in satiating elements, so you can include protein, of course, which is found in meat, as proteins help satiety and improve your muscle building, so for example, chicken breast will do the trick.

Do not forget the fibers that help increase the feeling of satiety and fill your stomach as well. Vegetables are one of the most important sources of fiber for you, in addition to a group of other nutrients that your body needs of course, and the fibers will help facilitate digestion and prevent constipation, and they are also available in pasta and bread made from whole wheat. .

Dinner

Dinner in general should be a light and filling meal for you as well, so you can go for unsweetened yogurt with a handful of nuts or a piece of cottage cheese with whole grain bread.

Follow your body mass index first…and monitor your weight.

In the end, after you got acquainted with us on how to follow Diet in a month in a healthy way We recommend that you consult a nutritionist before following any diet, especially if you suffer from any health problems, and in the end we wish you good health and wellness.