Home Diet 30 Day Diet Meal Plan for Weight Loss: Menu, Recipes, and Workouts.

30 Day Diet Meal Plan for Weight Loss: Menu, Recipes, and Workouts.

What is the 30 day diet weight loss?

Starting a healthy and balanced diet plan is not easy. First of all, let’s start from the origin of the word “diet.” Often the word diet is associated with a hypocaloric regime, where immense sacrifices are necessary to obtain the ideal body.

The word diet indicates the typical eating routine of each individual. For example, the menu of an overweight person is an improper diet, but the diet that typically follows the concept of a “diet” is probably better for you. When you want to stay healthy, you need to have a good workout plan and a diet plan. You can decide on whether you want it to be a free plan with no counting calories or a diet book.

Talking about a low-calorie diet instead is something quite different. Following the guidelines provided by the R.D.A. (Recomended Dietary Allowances), macronutrients must be divided into carbohydrates (60%), proteins (15-20%) and fats (20-25%) in an adult’s dietary needs.

The 30 days diet weight loss program is an effective way to lose weight in as little as a month. It is one of the known systems in the market and many have praised its benefits.

30 day diet menus

  • Sweets and sugars in the right quantities: it is known that large amounts of sugar is a bad thing for our body. The simple sugars (contained in sweet foods such as snacks, ice creams, etc.) give us a great satisfaction; too much, sometimes, in such a way that we become dependent. Usually, foods containing simple sugars have undergone different levels of manufacturing and processing. Just think about palm oil. Besides these foods contain a lot of saturated fats, which favor the deposition of cholesterol in the arteries. For celebrity diets, you can take a look at the Chris Pratt weight loss diet.
  • Alcohol: It has never been a good choice for you, especially when you want to lose weight. Alcohol has a destructive effect on the long run, beyond a useless function at the nutritional level. Our body is a highly complex system, by taking in alcohol, you might overload your liver. Since alcohol is a toxin, it is an overuse of health dangers.
  • Fast food, frying and cheat meal: The “cheat meal” has become a real necessity for those who follow a balanced diet. Following a diet becomes a real pleasure, regardless of whether it is a good choice. You will also understand with time that feeling good about yourself is more important than a slice of pizza a day. Cheat meals are very important. They will allow you to take a break from your diet and enjoy a moment or a party where the society expects you to be a participant of their moment. Take a look at the food lovers diet recipes.

While the 30 days diet plan seems to be a great option, you can consider the apple cider vinegar diet. You can even look for a special regimen such as the burn fat diet.

There are bad habits to avoid and good habits to start when following the 30 day diet plan. First, you need to start a balanced diet:

Physical activity is essential for a lifestyle change. Maintaining an high protein intake is recommended, especially to choose the most beneficial sources like chicken, beef, and egg whites. Some even try to follow a 1500 calories diet. Such a system is not very restrictive as far as food goes.

-Breakfast: It will give you the energy for the entire morning if you have a meal with egg whites, a banana, and extra dark chocolate as breakfast; this will provide a source of Carbohydrates, Proteins, and Fat, everything you need.

Remember that skipping breakfast will most likely cause you to crave food, and maybe your next meal will be a cheat meal.

-Divide your meals: Splitting your meals can be a real treat for your lifestyle. Making lots of small meals throughout the day will help you stop the hunger and avoid binges.

4 to 6 meals a day are the best. In addition to breakfast, lunch, and dinner, which are essential, a snack between all the main meals and the last meal before sleep is all you need.

This last meal is excellent, that’s why you will not go to bed hungry, and it helps you to avoid waking up during the night.

-Eat fruits and vegetables: these foods are many micronutrients (vitamins, minerals) that our body needs to move forward, micronutrients have the function of regulating the life of our cells. These foods contain much water! Another point to discuss right now. Remember, that fruit provides a right amount of simple sugars, the excess is never healthy!

-Drink a lot of water: it may be difficult for some of you, but in general 2 liters of water a day brings many benefits.Studies from Stanford Prevention Research Center suggest that water helps promote weight loss.  You will be more energetic, hydrated and fresh. Your skin will thank you, especially in the summertime. Maybe it might surprise you but drinking plenty of water counteracts water retention. So, in other ways, you will lose some weight.

Need sweets? When you have a desire for sweet foods, eat some almonds or walnuts. They contain excellent micro-nutrients, and others are a source of good (unsaturated) fats, those that fight bad cholesterol and help to counteract its storage.

Dark chocolate, several studies show that dark chocolate decreases cortisol levels in the body and fights stress! You can check the whole 30 diet meal plan.

Foot to avoid:

When you follow the 30-day diet, you need to understand what kinds of food to avoid. Here is the list:

  • French Fries and Potato Chips: fried food are always dangerous for your body, also because they are often a side dish for something fattening, like a hamburger.
  • Sugary Drinks: contain something like 12 grams per 100ml of sugar, so a bottle of a tea (500ml) has the same calories as a creamy dish of pasta.
  • White Bread: refined flour is not the healthy thing for your body, whole grain is a better choice.
  • Most Fruit Juices: these drinks always contains just a little part of fruit like 30%, other parts are water, sugar, and additives.
  • Pastries, Cookies and Cakes: these types of food contain a lot of ingredients like butter, sugar, and egg yolks, which are not the best for a person who tries to lose weight. Choose a better source of fats like almonds or walnuts.
  • Some Types of Alcohol (Especially Beer)

Food to add:

  • Salmon: it is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation.
  • Leafy greens: include spinach, kale, collards and a few others. They have several properties that make them ideal for a weight loss diet, they are low in both calories and carbohydrates, but rich in fiber. These are always a part of a cleanse diet.
  •  Beef and Chicken Breast: if you’re on a low-carb diet, then feel free to eat fatty meats. On a moderate carb diet choose be more selective.
  • Cottage Cheese: dairy products tend to be high in protein. Cottage cheese is high in protein and also low in fats, and dairy products are also high in calcium.

30 day diet plan for weight loss

Here is a sample meal plan that can help you understand how to put the food together. More or less look for a -15% calories deficit, so if your calorie needs are 2000 kcal  per day you should eat 1700 kcal to lose weight. Just stay between these numbers. Many reviews mention the true results of such a system. You can take the 30 day diet challenge and get great results. Here are a couple of examples.

Day 1: 

  • Breakfast: an apple, a cup of whole cornflakes and a cup of nonfat yogurt.
  • Snack: your snack can consist of a bunch of almond and a greek yogurt.
  • Lunch: Be sure to eat a source of carbohydrates, like pasta. It will give you the energy for your workout and the activities for the rest of the day. Combine it with some beans and peppers to have a complete meal.
  • Snack: you can have yogurt parfait for your afternoon snack. Your snack will be made of plain yogurt, frozen berries and almonds.
  • Dinner: this is the main meal of the day and is some grilled tuna, with steamed veggies, brocoli are great, brown rice and some glasses of water. Don’t add any source of fat for the tuna.

Day 2:

  • Breakfast: you can have half a cup of ricotta cheese with some honey and a toasted slice of bread. You can add to it a small spoon of peanut butter on your bread.
  • Snack: a cup of greek yogurt, almonds and a slice of bread.
  • Lunch: brown rice, chicken and some peppers.
  • Snack: one apple with some walnuts.
  • Dinner: whole pasta, grilled meat (beef) and some spinach.

30 day diet Pills for weight-loss

  • Caffeine Pills: Many healthy diet pills contain caffeine as a single ingredient or in the form of an herb. Caffeine increases metabolism, generally not enough to create a significant weight loss, as said by the Office of Dietary Supplements. The caffeine-containing herbs may help with weight loss. However, caffeine-containing diet pills cause mild but adverse effects, such as nervousness.
  • Green Tea: is also a source of caffeine. The tea also contains catechins, which are phytochemicals that may increase metabolism. Green tea is a source of nutrients that help you burn calories. It doesn’t help you lose much weight, according to a 2012 study published in the Cochrane Database of Systematic reviews.

Feel free to check the Rock diet supplements for pills used by celebrities.