Guide and sample menus to lose weight in 1 month

[Article updated on 19/09/2023]

Losing weight in 1 month is not an impossible challenge! If you are looking for a menu to lose weight in 1 month, I will help you with my ideas. One thing is certain: losing weight in 1 month is completely achievable!

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

Losing four to five kilos in a month can remain an impossible goal for many people. However, this is entirely possible, without degrading your health. How to go about it and what should you eat? Discover my advice and menu recommendations to lose weight in 1 month.

Lose weight in 1 month: is it possible?

Reducing your daily caloric intake by 500 to 1000 kilocalories offers the possibility of losing weight quickly, gradually and gently. The optimal rate of weight loss, and the most natural possible, corresponds to three to five kilos in one month.

Regarding permitted foods, some can be eaten as much as you want. This is particularly the case for vegetables and raw vegetables. On the other hand, be aware that the fruits are not integrated since they contain too much sugar. Regarding cooking, opt for raw vegetables, with steaming or light cooking. It is possible to consume 0% cottage cheese, which is quite lean and which, thanks to its abundance of proteins, offers a great and real feeling of satiety.

As for prohibited foods, there are no prohibited foods! The most important thing is to enjoy eating. The diet must be enjoyable. If it is the opposite, the risk of cracking or yo-yo effect later will be greater. So, absolutely avoid drastic measures by depriving yourself of everything! Eat everything but in small quantities and with foods well distributed across breakfast, lunch and dinner.

Nutritionists recommend using “culinary aids” such as meat, fish, or vegetable broths, spices and herbs which represent an excellent complement to food, without any real caloric intake. This offers the possibility of respecting an essential aspect of the diet: maintaining the simple pleasure of eating.

Breakfast ideas to lose weight in 1 month

  • Here is the first idea: a brioche, a bread pudding or a cereal bar (with little sugar) and a bottle of compote without added sugar to eat on the road, with a milk drink to drink in the morning (yogurt to drink or coffee with milk).
  • Here is the second idea: a few oilseed fruits (almonds, hazelnuts or walnuts) and a handful of dried fruits (like apricots or prunes).
  • Here is the third idea: toast with butter and jam with scrambled eggs, a bowl with cottage cheese and homemade compote, without forgetting the well-squeezed juice.
  • Here is the fourth idea: a bowl of muesli with dried fruits (raisins and dates) and oilseeds (hazelnuts and almonds), cottage cheese, with a boiled egg, without forgetting the fresh fruit juice.
  • Here is the fifth idea: a bowl of oatmeal or muesli without added sugar, low-fat cottage cheese and a slightly sweet fruit: apple, pear, apricot or even strawberries.
  • Here is the sixth idea: one or two slices of wholemeal bread with fresh cheese to spread and a nice slice of white ham.

Lunch ideas to lose weight in 1 month

Are you running out of ideas for your menus to lose weight in a month? Here are some menus that I follow regularly!

  • Here is the first menu idea: pasta, salmon, tomato and olive oil.
  • Here is the second menu idea: quinoa (significant fiber intake), tuna, tomato, green salad, asparagus and olive oil.
  • Here is the third menu idea: shrimp, sweet potato, leeks, onion and olive oil.
  • Here is the fourth menu idea: bulgur (durum wheat by-product), sardines, carrots, green salad and olive oil.
  • Here is the fifth menu idea: cucumber, noodles, veal, bean sprouts and olive oil.

Dinner ideas to lose weight in 1 month

  • Here is the first menu idea: ratatouille (zucchini, eggplant, peppers and onions), wholemeal pasta, omelette (two eggs) and olive oil.
  • Here is the second menu idea: turkey fillet, carrots, potatoes and olive oil.
  • Here is the third menu idea: beef steak, brown rice, green beans and olive oil.
  • Here is the fourth menu idea: cod, potatoes, broccoli and olive oil.
  • Here is the fifth menu idea: quinoa, chicken, zucchini and always olive oil!

Is it possible to lose 5 kilos in 2 weeks?

Yes, you can lose five pounds in two weeks! To do this, follow the recommendations that follow.

First of all, I recommend counting your calories. Each individual needs a different daily amount of calories. Based on your activity threshold, give yourself one daily and keep it. In order to lose 2.5 kilos each week, it is necessary to cut out 2,500 calories each day. Integrate your daily exercises into it to define the calorie intake necessary to meet your goal.

Also consider keeping a food diary. This way, you can easily remember all your eating habits. Therefore, you will be aware of your entire eating habits. To lose weight, you also need to stay motivated in the long term. So, don’t hesitate to get support from those around you and from specialists (doctors, nutritionists and even psychologists). Another tip: use a mobile application to count your calories each day.

I also strongly advise you to have a colorful and balanced diet. Balanced foods help fill the stomach quickly. If you’re happy, you’re less likely to take a trip to the fridge. Stock up on plenty of fruits and vegetables.

Also remember to leave out processed products. The latter have lost almost 90% of their nutrients. So, this type of food is not going to fill you up at all. And finally, eat foods of all colors to be sure you get the right level of vitamins and minerals. Consume all of the following: fruits, vegetables, egg whites, skinless poultry breasts, soy products, fish, non-fat dairy products or even seafood. To lose weight quickly, there is nothing better than these food !

How to lose 10 kilos in 2 weeks?

Here are five essential points to lose ten kilos in just two weeks.

Deletez the junk food of your daily life!

This is the essential measure to lose ten kilos in two weeks. An individual following a traditional diet can generally indulge in junk food once or twice without any significant effect. However, when you set yourself the goal of significant and rapid weight loss, junk food must absolutely be left aside. Stop snacking, especially at the end of the day!

Beware of fatty foods and to those who have enormously sugar

Leave aside fatty and rich foods as well as those containing a lot of sugar. So you can say goodbye to all of the following: dough base, fried, topped with chocolate, wrapped or filled and preserved with sugar. Keep in mind: sugar is your enemy!

Read them carefully labels

Products like yogurt and cereal bars can be loaded with sugar. So, even if you think these are healthy foods, be sure to read the labels carefully and choose products with little sugar, or even none at all (0% cottage cheese).

Leave aside white carbohydrates

Foods such as pasta and cookies are loaded with simple carbohydrates. These are actually just sugar in disguise. These increase your insulin percentage, allowing fat storage. Therefore, they make you gain weight. If you want to lose weight, stop consuming industrial carbohydrates. This means that you can no longer eat all of the following: white rice, bread, potatoes, cookies, cakes, chips, donuts or even ice cream.

Turn to the lean protein and consume enormously vegetables

In addition to beef and pork, opt for lean meats such as chicken or even fish. Eating fish has many benefits, since the fatty acids present provide your body with the necessary oils. These help reduce your need for fatty foods. Last point: remember to drink water (and only water!). A minimum of 1.5 liters per day is recommended. You can increase this number because water offers a satiating effect, which can be useful if you want to lose weight in 1 month.

How much weight can you lose in 1 month?

Scientific studies confirm that losing 1 kilo to 1.2 kilos per week is a reasonable and achievable goal. This means that you will be able to lose on average between four and five kilos per month. Thus, it is possible to lose weight quickly. However, if you are too restrictive with your diet, you risk harming your body.

It is best to adapt your diet over the long term, by thinking about what you eat and adopting good habits. I prefer this to basic diets. Individuals opting for basic diets see their lean muscle mass decrease. You also consume a lot of water and bone mass is affected. Don’t forget the possible dangers of vitamin and mineral deficiencies.

Finally, once the diet is stopped, these individuals regain all of the lost weight, since the body had adapted to this dietary limitation. This is called the yo-yo effect.

Eat little is not enough to lose weight

Basic diets present the most classic approach to eating: if you consume fewer calories than you use, you lose weight… However, calories are only one variable in the equation. In addition, it must be taken into account that not all calories are worth the same thing.

The type of food you eat and when you eat impact how your body uses those calories. It is extremely common to see individuals who limit their calories between 1200 and 1500 calories and are no longer able to lose weight. This is why you must practice physical activity at the same time and opt for a long-term dietary rebalancing to lose weight in 1 month!