Keto Cheat Sheet

You don’t have to compromise on flavor or sacrifice your favorite foods to stick to a budget. Contrary to what people may think, making healthy dietary choices doesn’t have to necessarily pinch your pocket. When it comes to meals, affordable and healthy should be synonymous. This list of breakfast, lunch, dinner, and snack options will show you how it is possible to eat healthy meals on a budget and lose weight:

Roasted root vegetables over spiced lentils: This Middle Eastern-flavored meal makes good use of leftover roasted root vegetables from a weeknight dinner. All you have to do is spruce it up with a dollop of yogurt to make it rich and tastier.

Mediterranean chickpea quinoa bowl: Chickpeas and quinoas make for the best complex carbs that can help you shed the extra pounds. This vegetarian bowl is packed in proteins and can make for a healthy, grab-and-go lunch.

Spaghetti with sauce: For a healthy budget dinner, choose spaghetti in meat sauce and serve this with garlic bread and steamed broccoli.

Vegetarian shepherds’ pie: You don’t have to buy meat every time you feel like gorging on a shepherds’ pie. You can prepare mini shepherd pies for the family containing carrot, corn, lentils and with a creamy mashed potato topping. The meal, when served with walnuts, oranges and red wine vinaigrette, is sure to bring a smile on your loved ones’ faces. 

Chinese chicken salad: This peppy dish can be an excellent dinner choice complete with green onions, shredded carrots, and red cabbage spread over romaine lettuce. All you now need is Chinese dressing and tasty chicken on the top. This flavor-rich meal is super-delicious even without exotic and costly ingredients. 

Greek yogurt with blueberry sauce granola: Blueberries are a great source of antioxidants and help to prevent inflammation and lose weight. To keep it within budget, you can always opt for frozen blueberries instead of buying these fresh from the market.

Veggie scramble and Gouda: This is a protein-packed breakfast meal rich in all healthy nutrients, and pocket-friendly too. You can use a blend of spinach and frozen broccoli with a sprinkle of Gouda cheese in shredded form. All you have to do is steam the vegetables in the microwave and scramble two eggs in a bowl. As you pour this out into the pan, you can fold the veggies in and sprinkle the cheese on top.

Open-face Tuna Salad Sandwich: Tuna is one of the best sources of affordable proteins. You can prepare a healthy tuna salad by adding vegetables like shredded carrots, celery, olives, and pickles to it. All you now have to do is spread this salad filling onto whole grain bread on top of a lettuce layer, and you have a nutritious meal in hand.

Mexican black beans, corn, and tomato quinoa salad: This offers a wholesome blend of fiber-rich beans, anti-inflammatory tomatoes, and corn with quinoa, a super complex carb. This salad is sure to keep you feeling full for a long time and will help you lose weight at the same time.

Adding a few of these healthy budget-friendly recipes to your diet shouldn’t be a problem if you are serious about losing weight. Weight loss must be healthy for you to sustain it. At the same time, you need a diet plan that will work for you and not overshoot your monthly budget.

Anyone you ask will tell you that the surest way to lose weight is to include more fruits in your diet. How true is this? 

Eating more veggies or fruits can give the essential minerals and vitamins your body needs to fight infections and boost immunity. But are all types of fruits right for weight loss?

Fruits are recommended by all leading diet planners and nutrition experts because they are nutritious, wholesome, and real foods. Most importantly, they are super convenient for diet conscious people. Munching on an apple or eating a banana can be thought of as a healthy way to start your morning. But there’s more to it than meets the eye.

Fruits can be exceptionally high in sugar when you compare these with other whole foods. And it may not be right for you if you are already struggling to keep your blood glucose levels in check.

Here’s what you need to know before you start gorging on fruits to lose those extra pounds:

Bananas: They can be an excellent substitute for an energy bar before an intense workout. That’s how calorie-rich it is! You must have seen players eating bananas during breaks. Bananas are rich in potassium and fiber which work like electrolytes and promote gut health. But bananas are rich in sugar, containing almost 14 grams of sugar in a medium-sized one. Do you think you should indulge in it when you are trying to lose some weight? No matter how healthy it is, bananas are loaded with calories; one banana offers a whopping 150 calories.

Mango: This is a favorite with dieters because it is tasty and healthy. But tropical fruits are known for their hidden calories. Mangoes are readily available and rich in vitamins C and A. They are much recommended for their hair and skin-boosting properties. The fruit is loaded with antioxidants and anti-aging qualities, but its sugar content can be a total bummer.

Grapes: They are easy-to-consume, refreshing and tasty at the same time. Grape skins have resveratrol and quercetin which are antioxidants and lowers risks of cardiovascular ailments. Besides, these antioxidants can fight the “bad” cholesterol in the blood. So, grapes should be a must-have for people keen to lower their cholesterol levels and shed the extra flab. But, remember to have these only in moderation; every cup offers almost 15 grams of sugar.

Pomegranates: These are super-foods because of their vitamin content that helps to reduce risks of heart diseases. They are also performance boosters; so, many athletes consume these before working out. But a single pomegranate has almost 39 grams of sugar and that can be worrying. So, eat one only when you are going for a workout.

Avocado: Dieters cannot get enough avocados in their diet, but did you know that even 100 grams of avocado has 160 calories? That is sure to throw you off your feet. Avocado is an excellent source for healthy fats but don’t be surprised if your weight scale tells you otherwise! So, eat avocados for its health benefits, but only in moderate amounts.

These fruits are all excellent for a healthy body and mind; they are rich sources of essential nutrients needed by us. But they are all sugar-rich and need to be consumed in limited quantities if you are looking to cut the pounds.

Do you know that one of the easiest weight loss hacks is adding more complex carbs to the daily diet? Whenever we think of carbs, we think of calories. But that’s not entirely true. Carbs can be “good” or “bad” and complex carbs belong to the first category.

Why are complex carbs good for weight loss?

If you can focus on eating more “good” carbs, you can lose weight much faster. The trick is to know which these carbs are. Complex carbs are basically starches which contain long sugar molecular chains which the body must break down for energy. Since the body needs more time for digesting complex carbs, your stomach stays full for longer hours. 

List of complex carbs to add to your diet for faster weight loss:

Quinoa: It comes in a mild flavor making it more palatable than other whole grains. It is a rich source of proteins and heart-healthy fats. Quinoa offers B vitamins and fiber making it a super food in all respects. You can easily include quinoa with walnuts and blueberries or apples in your breakfast, instead of your regular cereal.

Black Beans: This can be a perfect addition to home cooked lean proteins. This dark-colored legume is rich in anthocyanin, an antioxidant preventing cardiovascular diseases. Black beans are rich sources of proteins and fiber like peas, pinto beans, kidney beans, etc.

Whole grain breads: This provides you with the entire grain, including the endosperm, germ, and bran. The germ and bran cannot be found in refined grains. So, the next time you shop for bread, make sure to check it doesn’t have fructose corn syrup. The easiest way to add this to your daily diet is to toast a slice and smear it with peanut butter. This nutrient-dense meal is both wholesome and delicious, and can keep you feeling full for hours.

Oatmeal: Who hasn’t heard of oatmeal and bananas for breakfast? This popular meal shows you why this complex carb is such a hit with dieters. It has enough fiber to keep heart ailments at bay. Oats are loaded with both fiber and proteins and can crush your cravings for a long time.

Whole-Wheat Pasta: Unlike regular pasta made from white flour, this type has the grains’ bran and germ making it rich in essential proteins, fiber, vitamins, and minerals. To make the pasta sauce, you can throw in flax seeds for the extra healthy punch. 

Millet: Meat millet can be the perfect go-to meal if you are sensitive to gluten. This grain is an excellent source of phosphorus, magnesium, potassium, and rich in proteins.

Chickpeas: This tasty legume is a hit with kids and grownups alike. A single cup of chickpeas provides a high content of fiber and proteins. Besides, it is also rich in phosphate and calcium which promote bone health.

Sweet potatoes: The sugar in these is released gradually into the blood because of the fiber in it. This starchy vegetable is a rich source of Vitamin C and can strengthen immunity.

Barley: Switching from wheat to barley makes sense because it is equally high in minerals and vitamins. Barley is known to help dieters lose weight, keep their cholesterol levels in check, and hunger pangs at bay.

Add any of these to your meals and notice your weighing scale changing. The trick to losing the extra pounds isn’t skipping meals; it is in knowing which foods to eat and which to avoid.

So, you have made up your mind to say bye-bye to fast food. Instead, you want to start preparing wholesome meals for the family. Sounds like a good plan, right? But, do you have the time for it? 

The truth is juggling between work and home takes a toll on anyone. While you may have every intention of feeding your kids home-cooked meals, you find yourself hard-pressed for time. 

This doesn’t mean you have to change your mind. Have you heard of the slow cooker? It is the perfect way to cook nutritious and tasty meals slowly while you finish other household chores.

Try cooking one of these and you will find your family asking for more:

Kale & Quinoa soup: This makes for a perfect wholesome, nutritious, and comforting dish. Quinoa is a super-food highly recommended for those trying to lose weight. When combined with the dark green, leafy kale, it makes for a super combo. Now, all you need are some potatoes, flavor-enhancing herbs like rosemary, and beans loaded with proteins, and you are all set. To make this soup, you can use a cup of beans that is blended well to produce a creamy texture. Now, all you need is the slow cooker. Add the cream, some more beans, potatoes, veggie broth, onions, pepper and rosemary. It will cook at low flame for almost 4-6 hours. Remember to add kale and quinoa in the last half-hour only.

Honey Garlic Chicken: Rather than feasting on the restaurant-style recipe rich in syrups and processed sugar, this version is delicious and far healthier. You can even prepare and store it for the week. All you have to do is add it to your dinner or lunch salads. To make this, you must place the chicken in a slow cooker drizzled with olive oil. Add garlic, sea salt, and pepper to this, and pour soy sauce and honey on the outside. Now, you have to let it cook for about 8 hours until the chicken has reached 170 degrees inside. Once completely cooked and tender, you can take it out of the cooker and shred it using a fork.

Low-Fat Beef Stew: This is nostalgic and will remind you of your grandmother. Comfort foods like this are good for the body and mind. These keep you grounded and feeling satisfied even when everything else around you may be rushing at lightning speed. This healthy stew has plenty of vegetables and lean beef. To prepare it, you need to coat beef with flour and sprinkle a little salt and pepper onto it. Use a frying pan on medium heat to brown this floured beef. When the sauce is thick enough you can transfer the beef with sauce into a slow cooker. Here, you are free to add potatoes, garlic, tomatoes, thyme leaves, broth, salt, and pepper. Let it cook for about 4-6 hours on low flame.

3-ingredient Balsamic Chicken: Lean proteins like chicken are perfect for supporting lean muscle tissues. This is a gourmet, restaurant-style dish that is easy-to-prepare and tastes delicious. And the best part is it doesn’t have the fat and calories like in typical restaurant meals. To make it, you add chicken breasts inside the slow cooker and pour balsamic and salsa on it. You can run errands while this cooks for almost 6 hours at home.

These and many more slow cooker recipes are perfect for helping you maintain an optimal weight without compromising on flavor or taste.

Looking for a safe and effective way to get rid of that stubborn fat in your belly? Worry not, because this can be done with a few minor tweaks in your diet.

Fitness experts will tell you that a combination of workouts and diet can be the quickest way to shed the extra flab. But it isn’t enough to know this; it is important to know which foods must be a part of your diet and which should not.

Identifying the best foods for eliminating abdominal fat can be tricky; so, a list can be helpful for beginners:

Mushrooms: This food makes its way into the list of foods for burning belly fat for being low in calories. Moreover, they are an excellent source of vitamin D derived from plants. According to research, the deficiency of this vitamin in the body is responsible for larger waistlines. Besides, mushrooms are great sources of vitamins B5 and B3, copper, iron, potassium, and phosphorus. All these are conducive to good health. Adding mushrooms to your meals is easy because of their meaty texture and taste.

Avocados: Who hasn’t heard of the health benefits of the avocado fruit? Whether it is as part of salads, in guacamole, or as a spread for your toast, you can include avocado in different meals during the day. This super-food is so wholesome and nutritious that consuming just half of it for lunch is enough to reduce your cravings for snacks later on. Besides being an appetite suppressant, avocado is a source of healthy monounsaturated fats which contributes to weight loss. Studies prove that monounsaturated fats stop fat from accumulating around the belly region.

Raspberries: These fruits are not only delicious and easy-to-add to meals but full of vitamins, fiber, and nutrients. Raspberries are excellent sources of vitamin K and C and manganese. Vitamin C boosts the immune system while fiber makes sure you stay full for longer hours. Manganese, on its part, revs up metabolism which allows the body to burn belly fat.

Leafy, green veggies: These and the dark-colored vegetables turn off fat-storing genes, lowering accumulation of fat in the belly region.

Green tea: Reports show that drinking green tea regularly can lessen visceral fat. It is low-calorie and has EGCG or epigallocatechin gallate which reduces belly fat.

Fatty fish: These like salmon, mackerel, sardines, and herring have omega-3 fatty acids that can lessen visceral fat. According to studies, having only a couple of servings of fatty fish are enough to reduce abdominal and liver fat.

Apple cider vinegar: Some dieters swear by this drink to reduce weight. According to research, ACV can cut down the body’s fat stores. Since undiluted vinegar can be damaging for our tooth enamel, it is best to consume this after diluting it in water. If you can take it early in the morning, it helps to cleanse the liver and flush out toxins.

Dark chocolate: Interestingly, those in the habit of eating dark chocolate may not realize how beneficial it can be for eliminating belly fat. It contains resveratrol, also present in peanut butter and fruits, which hinders fat accumulation.

Apples: Red-colored fruits like apples are known for helping the body to burn belly fat because the deeper the fruit color, the more effective it is for turning off the obesity genes.

Try to include at least some of these in your everyday meals and you will soon find the inches dropping.

With hundreds of diet plans floating around, how do you know which one will work for you? Each claims to help you lose a whole amount of weight in a really short time. That’s what everyone wants to hear right? But can you trust these claims?

There is really no one-size-fits-all diet that can guarantee results. Any successful diet plan is always customized to cater to an individual’s physiological needs. While you have the Atkins diet, Keto diet, Mediterranean diet, each with its pros and cons, there is also an Egg Diet plan.

What is the Egg Diet all about?

This diet program is designed for weight loss and focuses on having at least a single meal daily that has egg in it. The plan focuses on low-calorie, low-carb and high proteins which can help you shed weight faster and not lose muscle mass in the process. 

Egg diets can be of different types; some opt for an egg-only diet. Whatever the version you follow, there will be 3 meals daily without snacks and you can only drink water. 

What can you eat in an Egg Diet?

Is the egg diet for everyone? Definitely not, because sustaining it can be quite a challenge. It’s a largely strict and restrictive diet.

Why not try the more flexible version? This will let you eat grilled fish/chicken, and steamed vegetables. However, you must eliminate carbs and sugar from your diet. 

So, you won’t find a standard egg diet; it depends on what type you prefer following. Some will advocate eating eggs only while others don’t mind supplementing it with vegetables, fruits, and lean proteins. Common choices of veggies are kale, spinach, mushrooms, and asparagus.

What should you avoid eating on an Egg Diet?

All fruits other than grapefruits shouldn’t be allowed when you follow the Egg Diet. Starchy carbs must be avoided, like bread, cereal, grains, pasta, potatoes, carrots, corn, squash, etc. There is no place for processed and canned foods in this diet. Dieters are forbidden from consuming alcohol, sugary products, fried and processed foods, juices, beverages, cheese, yogurts, milk, and other dairy foods.

Things to know before you start the Egg Diet:

When you cook eggs while following the Egg diet plan, you must not use oil or butter for cooking. For instance, if you choose a traditional egg diet you are free to eat proteins derived from other sources. This type is more like a high-protein low-carb diet.

If you choose an egg and grapefruits diet plan, you get to eat half a grapefruit for every meal. For example, you have half grapefruits with 2 eggs for breakfast, fish/eggs for lunch with grapefruit, and lean proteins for dinner with grapefruit.

Extreme egg diet plan allows dieters to only have eggs and water for every meal. This is obviously extremely restrictive and hard to sustain for the long haul.

The bottom line is eating any one kind of food for losing weight is bound to have shortcomings. It will trigger nutritional deficiencies. Since eggs lack fiber, the body doesn’t get enough fiber which is important for regular bowel movements. The good thing is the egg diet offers limited calories. So, it can be very helpful for anyone wanting to lose a lot of weight at one go.

Eggs are rich sources of minerals and vitamins like iron, calcium, potassium, phosphorus, choline, folate, vitamins A, D, and B12. Eggs are superfoods which can be supplemented with other fiber-rich and protein-rich foods to get the best results.

Scared of stepping on the weighing scale? That’s understandable if you have been struggling to lose weight for a while now without any luck.

Things can change if you find the right diet plan. Of course, that isn’t enough to get results. Along with the right diet, you need to stay committed to see a change in the weighing scale. 

How to lose 10 pounds over 4 weeks:

Workouts can do their bit but it is really what you ingest that makes the maximum difference. To lose weight healthily, experts advise dieters to target a couple of pounds every week. So, if you target 10 pounds in a span of 4 weeks, you need to lose almost 2.5 pounds a week.

This means that if you were to shed more than a couple of pounds on a weekly basis, it would lead to loss of water and muscle mass. To lose weight, you need to create a calorie deficit in the body. That can be done only if you burn more calories than what you ingest every day. So, how can you go about losing 2.5 pounds a week?

To begin with, cut down on your daily calorie intake. For this, you need to monitor how many calories you eat on a daily basis. For women, this shouldn’t fall below 1200, and for men not below 1500 calories a day. 

To create a calorie deficit, you eat fewer calories and burn more. So, you can cut down 1000 calories through your diet and another 500 through exercises.

This is possible when you make the right food choices. For instance, choose low-fat dairy foods instead of regular ones. These will have the same nutrients as the regular ones but zero saturated fats. Another important addition is lean proteins instead of fatty red meats.

The more fiber-rich the foods are the better are your chances of shedding weight because fiber helps to keep your stomach full. When you feel satisfied, you won’t binge on unhealthy snacks or junk food. The best-known sources of fiber are legumes, whole grains, and vegetables.

Is the 4 week diet plan effective?

The biggest challenge for dieters who may have lost substantial weight in a month is keeping off the weight. To make sure that you do not regain the 10 pounds you have worked so hard to lose, you must continue following a low-calorie diet. 

This requires you to make important changes to your eating habits. You have to stop yourself from overeating at mealtimes. You need to quit mindless snacking which is very common when watching TV. Skipping meals is not an option as this will only trigger more cravings.

Instead, you need to have more “superfoods” like berries and fatty fish which are rich in antioxidants and healthy fats. They will improve cholesterol levels and prevent cardiovascular diseases. Snack on nuts and fruits to boost vitamin and mineral intake in the body. And, don’t forget to drink lots of water to flush out toxins.

The 4 week diet plan may be restrictive in nature, but without strict rules, you cannot hope to lose so much weight in such a short time. Customize the menu to suit your taste buds while making sure not to choose the wrong kinds of foods.

Losing 30 pounds in 30 days-sounds crazy, right? You would probably think this is a goal for professional athletes. But, it can be possible to achieve this feat if you are committed and smart.

You need to focus on 3 things in your life; a good diet plan, an exercise regimen, and a supplement regimen. Here are the best ways to get this done:

Start intermittent fasting: You have probably heard people waxing eloquent about intermittent fasting. Almost everything you have heard is true because this has to be the basis for your 30-day 30 pounds weight loss plan. You need to have a 16/8 plan where you fast for 16 hours at a stretch and then have an 8-hour eating window. After 12 hours of fasting, the body begins using up its fat stores to get energy to carry out normal bodily functions.

Avoid sugar completely: During the time you have for eating you must never touch sugary items. Anything that is “white” or refined will end up in the body’s fat stores. So, beverages, potato crackers, cookies, white bread or flour, are a strict no-no. Even hidden sugar in sauces, dips, and canned foods must be avoided.

Keep drinking water: The best way to satisfy your hunger pangs in between meals is to drink water. Water accelerates metabolism and makes you binge less on unhealthy snacks.

Focus on protein-rich foods: Proteins are needed to lose weight faster; they keep the body feeling full and contain fewer calories. They can build muscles which, in turn, help to burn more calories. You will burn more calories to digest proteins. Remember to focus on fish, eggs, red meat, chicken breast or turkey, and Greek Yogurt during meals.

Eliminate carbs: To lose 30 pounds, you need to create a big calorie deficit; this is possible when you do away with carbs altogether. It’s something like a Keto diet wherein total daily carb-intake doesn’t exceed 50 grams.

Eat more healthy fats: This not only promotes cardiovascular health but helps you lose weight faster. Include avocado, olive oil, coconut oil when preparing meals.

Get more sleep: You tend to lose weight more when your body gets adequate rest. This means a good night’s sleep which helps to keep hunger-regulating hormones leptin and ghrelin in check. Without sleep, the ghrelin levels shoot up and make us crave for food.

Don’t touch alcohol: This is a must to achieve this weight loss target. Alcohol contributes calories which is what you want to avoid at all costs.

Eliminate salt: You must give up on salt intake because these spike sugar levels and make you crave more. So stay away from soups, sauces, or peanuts.

Exercise regularly: High Intensity Interval Training is one of the most effective ways to lose weight through cardio. You can sprint for 20 seconds on the treadmill and then rest for the next 10 seconds. This needs to be repeated about 8 times to notice results. Along with a proper diet following the guidelines mentioned above, you can do weight and cardio training to hit this target.

Losing 40 pounds in 6 months? Sounds like quite a challenge, doesn’t it? But, the truth is, this is indeed doable, provided you have a strong will power and an effective diet plan.

At the same time, you need to adopt a cautious approach when you set such a difficult weight loss target. Shedding 40 pounds is no mean feat, and you must stay patient and committed to the goal. 

What is the best way to lose as much as 40 pounds in 6 months?

The idea is to shed not more than a couple of pounds every week. If weight loss is too quick, muscle loss can happen. This means tiredness, low immunity, and a propensity to regain the weight you have lost. Instead, you need a proper diet plan limiting your calorie intake without depriving you of essential nutrients. Without that, your body cannot function optimally.

Low-calorie meals: To lose weight steadily, you must cut down on your calorie intake, taking care not to keep your body deprived. So, you need to consume meals that are low in calories but rich in nutrients, such as whole grains, legumes, lean proteins, veggies, and fruits.

Burn more calories: You have to create a calorie deficit in order to lose weight. This means not only consuming fewer calories but also burning more than you ingest. An individual’s calorie intake should be calculated by a professional dietician, taking into account his age, height, weight, physical activity, and gender.

Indulge in healthy breakfasts: Your breakfast must be the most important and nutritious meal of the day; never skip it to lose weight. This may seem like the easiest option but it causes you to overeat during lunch and dinner. Try to consume whole grains and proteins for breakfast that will keep your stomach full for a long time.

Include wholesome ingredients: While your food intake should not change to lose weight, you need to ensure the foods you choose are low in calories but loaded with nutrients. Foods like nutrient-rich vegetables, fruits, and lean proteins have few calories but bigger portion sizes. If you can eat a lunch consisting of sliced turkey breast and mixed greens with salad (having low-fat dressing), you should feel satiated. You can add yogurt and non-fat crackers to this lunch-meal.

Healthy dinners: If you are cutting down on calories in order to lose 40 pounds, you have to eliminate foods like candies, cakes, cookies, sodas, etc., that contribute empty calories. These have zero nutritional value but are rich in calories. Instead, choose a wholesome dinner like salmon, a fatty fish rich in omega-3 fatty acids, with brown rice and steamed broccoli.

DIY snacks: Daily snacks can pile on the pounds if you aren’t careful. Make your snacks count by eating more veggies and fruits like carrots, celery, oranges, etc. Choose to snack on non-fat whole-wheat crackers and low-fat cheese or fat-free yogurt. 

These are simple hacks that are easy-to-follow. Setting a target like this doesn’t mean you have to give up on everything. You can even enjoy cheat days but you should remember not to overindulge in your treats. So, don’t throw away your box of chocolate-chip cookies just yet. Learn to pamper yourself from time to time in moderation.

Losing 20 pounds in a month may seem like an unachievable target, but it is definitely doable with the right diet plan. Weight loss demands a calorie deficit in the body. This means you need to choose foods that are low in calories but will keep you feeling full for longer. At the same time, you need to burn more calories than you ingest. If you can follow these basic rules, you should not find it too hard to reach this target.

What you can do to lose 20 pounds in 30 days-consider this diet plan guidelines:

• To start with, eliminate all “white” carbs from your diet, like pasta, rice, fried foods, potatoes, and cereals. Refined/white carbs are stripped off their nutritional value during processing. Instead of white carbs, you need to add complex carbs to the diet as these are more nutritious and wholesome. The best choices are brown rice, quinoa, barley, etc.

• The trick to losing 20 pounds in a short time is to stick to a specific low-calorie diet meal plan throughout the period. Eating the same meals repeatedly helps you reach the goal better. You can always mix and match the proteins, legumes, vegetables, etc. The idea is to consume foods like vegetables as these are nutrient-rich but not calorie-rich.
• Stay off beverages and carbonated sodas which mean empty calories. Instead of calorie-rich drinks, consume water as much as you can or opt for low-calorie beverages. It is best to avoid fruit juices, milk, or regular soft drinks. Water is especially encouraged because it can rev up your body’s metabolism.
• Counting calories helps you to stick to your weight loss goals. You will automatically pick out the right kinds of foods. Healthy dietary choices are the surest way to lose weight faster. Use a food tracking app or maintain a food journal to track your calories.
• Upping your protein intake will help you lose weight quickly because proteins take longer to digest, and keeps your cravings at bay. Studies show that high-protein breakfasts will cut down ghrelin levels; this hormone regulates our hunger. The best protein sources which you can depend on are eggs, legumes, nuts and seeds, poultry, and seafood.
• More fiber in the diet means faster weight loss because fiber travels slowly and takes a while to get digested. So, your stomach feels full for longer hours. Consuming insoluble fiber present in vegetables and wheat products can decrease appetite and cravings.

• You will lose weight when you can burn more calories; the most effective way is by working out more often. Lifting weights or resistance training can help you boost endurance and muscle strength. This, in turn, accelerates metabolism and fat-burning power. Your body starts burning calories, even when it is at rest.
• Sleeping well will ensure that you maintain an optimal body weight, just like diet and exercise. When you are sleep deprived, the calories keep piling up; studies reveal that it can elevate hunger hormone levels which triggers weight gain.
• Staying accountable is important to achieve weight loss goals, even if it is a challenging one like losing 20 pounds in a month’s time. For this, you need to watch what you eat, exercise regularly, and track your progress.

These are some easy-to-do things which can make it possible for you to lose as many as 20 pounds in 30 days. There is no specific formula that will work for everyone. But, you should set yourself small achievable goals and work your way up.