Diet to lose weight 10 kilos in 30 days without being hungry

 30 Days Challenge

Follow this and you will lose weight fast and without starving.

Part of losing weight involves a simple exercise routine and a eating plan with metabolically healthy foods.

There are 4 keys to lose 10 kilos in 30 days or less:

    Eliminate metabolically dead foods from your diet
    Follow a food plan specifically designed to store (here we give it to you for free)
    Add fat burning foods to your diet
    Do interval exercise 3 times per week


1.- Foods metabolically DEAD

There are 3 foods that can completely ruin your effort to lose weight.

They are what are known as metabolically dead foods. For you to see results quickly you have to eliminate them from your diet and replace them with healthy alternatives.

Processed sugar

Contrary to what you think, what makes you gain weight faster is not fat, but eating a lot of sugar. Sugar can be in many processed foods, such as high fructose corn syrup, juice concentrate, maltodextrin, brown sugar, fructose, etc. It is hidden in foods such as orange juice, granola bars, protein bars, catsup, clamato, etc.

Eliminate all types of sugar from your diet and replace it with stevia (a zero-calorie sweetener), but you still have to consume them in moderation.

Whole grains with gluten or starch

Foods with gluten, starch, phytic acid can cause problems to your health. Gluten causes inflammation, starch is converted to sugar, and phytic acid prevents the absorption of certain minerals.

It is better to replace your foods rich in whole grains with vegetale and fruits.

Vegetable oils

If you use vegetable oils it will prevent you from losing weight quickly. These types of oils are genetically modified and cause inflammation in your body, cellular toxicity and are high in calories.

What to do: Replace vegetable oil with coconut oil or butter to lose weight quickly.

2.- Food plan specifically designed to store:

Here is a meal plan for a week so that you lose 10 kilos in the next 30 days, repeat the plan for 4 weeks in a row. In the following days you must consume 1200 calories, take a multivitamin.

Day 1


    3/4 cup oatmeal
    1 banana
    1 cup of milk
    1 cup of green tea without calories or coffee without milk


    2 slices of bread
    2 servings of chicken
    1 spoon of mayonnaise
    2 kiwis


    1 can of tuna
    2 tomatoes

Day 2


    1 shake: mix 1 cup raspberries, 1/2 banana and 8 ounces of milk
    1/2 slice of bread


    1 cup vegetarian soup
    1 vegetarian burger with lettuce and sauce
    6 ounces light yogurt
    15 grapes


    4 ounces chicken drumstick with barbecue sauce
    1/2 cup beans

Day 3


    1/2 cup oatmeal
    3/4 cup milk
    1/2 apple
    1 tablespoon honey


    4 ounces sliced ​​chicken thighs
    1/4 cup red grapes
    7 almonds
    1 tablespoon mayonnaise
    Green salad
    1 banana

For examples of recipes for green salads for weight loss click here.

    4 ounces shrimp
    1 potato with 3 cucaharadas red sauce and 1 tablespoon cream
    3 cups spinach

Day 4


    1 slice of bread
    1/2 red apple
    1 ounce cheddar cheese
    6 ounces of yogurt
    5 almonds


    1 cup tomato soup
    2 slices of bread
    3 pieces of ham
    1 slice of tomato
    1 cup of vegetables
    1 pear


    3 ounces of salmon
    3/4 cup brown rice
    1/2 cup pineapple

Day 5


    1/2 cup raspberries
    10 almonds
    1 can of tuna


    1 whole wheat tortilla quesadilla
    1/4 cup beans
    1/2 cup cotagge cheese
    1/2 cup tangerine
    1 cucumber


    1 cup can of tuna
    1 tablespoon mayonnaise
    1/2 cup vanilla yogurt
    1 cup raspberries

Day 6


    1 toasted waffle
    1 tablespoon peanut butter
    1/2 banana


    1 whole wheat pita bread
    2 ounces of tuna
    1 tablespoon light mayonnaise
    1 slice of chopped tomato


    3/4 cup brown rice
    2 ounces cooked sausage
    1/4 cup beans
    3 cups spinach
    1 medium sized apple

Day 7

    1/2 english muffin
    1 ounce cut cheese
    1 slice of tomato
    1 cooked egg


    Black Bean Salad
    1 mini whole wheat pita bread
    1 pear


    3 ounces cooked meat
    1 sweet potato with 1 tablespoon margarine
    1/2 cup pineapple

3.- Foods that help you burn fat

Add the following fat burning foods to your diet:

     Chia seeds
     Coconut oil
     Low calorie vegetables

Try to add a food of these at least once a day, you must replace it with another one of equal calories in the menu above.

4.- Make your interval exercise plan

These types of exercise can help you lose 3 times more fat than traditional cardiovascular exercise, and they have a fat burning effect, so you may be burning fat for up to 36 hours after you finish the exercise.

I recommend you do this type of exercise 3 times a week for 40 minutes.