How to lose 10 kg in a month: menu

Losing 10 kg in a month is not impossible, but to be able to do it you need to speak to a nutritionist or dietician. We are in fact talking about a not indifferent weight loss, so first of all we need to protect health and therefore act with the due criteria. However, if you actually need to lose 10 kilos right now, taking a weight loss course will do you good not only from an aesthetic point of view, but it will also prove important to improve your health. In fact, such an overweight can expose you to a greater risk of suffering from cardiovascular diseases and diseases such as diabetes. Before seeing what you eat to lose weight up to 10 kg in a month, you must also know what are the basic rules that help you get rid of the extra pounds.

The rules for losing weight with the diet are simple, but sometimes it is difficult to put them into practice consistently. Eating better, playing sports and not skipping meals are the three main pillars to follow. To lose weight it is important to eliminate the consumption of sugary and / or carbonated drinks and foods rich in sugars. It will also help to reduce the consumption of cheeses, red meats and refined carbohydrates, such as white bread, sugary breakfast cereals and prepackaged foods. For best results, you could substitute refined grains with quinoa, oats, and brown rice. The diet to lose 10 kg in one month includes a large consumption of vegetables, fruit, fish, legumes, lean meats and whole grains. It is also recommended to drink plenty of water during the day (at least 2 liters per day), in order to help the body eliminate excess toxins. If you want to accelerate the loss of fluids, opt for diuretic and purifying herbal teas or birch sap.

The diet to lose 10 kg in a month: weekly menu

The menu that we will recommend includes the foods we have already mentioned, such as whole grains, fish, lean meats, quinoa and other foods that make you lose weight and nourish in a balanced and complete way. Let’s take a look at the different options for your diet.

Breakfast: this meal will need to be complete and nutritious (no, a coffee and a biscuit on the fly are not a good breakfast). Therefore, prefer foods such as:

  • Toast with eggs
  • Sugar-free cereals
  • Yogurt and fruit
  • Oat bran flakes and unsweetened almond milk
  • Skimmed milk
  • Protein pancakes
  • Greek yogurt (you can also make yogurt at home if you want)
  • Unsweetened tea or coffee.


Many people skip their mid-morning or afternoon snack and thus arrive at mealtime practically hungry. As a result, they end up overeating for lunch or dinner, thus frustrating their efforts to lose weight. The snack should be light and filling and may include foods such as:

  • A square of unsweetened dark chocolate
  • Low-fat yogurt (if you didn’t eat it for breakfast)
  • fresh fruit
  • Nuts, such as almonds, pistachios, macadamia nuts, and hazelnuts.


Lunch must be a balanced mix of proteins, carbohydrates and vegetables. You could therefore opt for foods such as:

  • Turkey breast
  • Egg
  • Fish
  • Feta
  • Mozzarella cheese
  • White meat
  • Vegetables
  • Avocado
  • Quinoa
  • Legumes
  • Brown rice
  • Whole grain bread


Finally, what to eat for dinner to lose weight? A useful tip is not to eat heavy foods before bed, as this could affect the quality of your sleep. Among the most suitable foods for dinner are:

  • Fish (e.g. grilled salmon or fish in broth)
  • Rice
  • Tempeh or tofu
  • Grilled chicken
  • Soy edamame
  • Vegetables and vegetables in season
  • Whole grain bread
  • Pumpkin
  • Hummus.

Diet to lose weight 10 kg: are there any contraindications?

The answer to this question is “it depends”. If the weight loss diet is formulated by a dietician or nutritionist, there will be no risk. Food doses and calories to be consumed daily are not the same for everyone, and vary greatly based on initial health conditions, lifestyle, body structure and age. Therefore it is strongly recommended to seek the advice of your doctor before starting a diet to lose weight up to 10 kg. This is a recommendation that we always make in the diets published on our site.

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