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One month diet program : How I lost 8 kg in one month

Updated on August 22, 2011

How I lost 8 kg in one month and didn't gain them back .

I have been trying to lose weight my whole life . I've tried all the products that claimed to make you lose weight and tried all the easy diets but nothing worked . After spending lots of money and getting no results I thought its time to take some action myself . I worked with calories and lost 8 kg in one month . I tracked all my intake and outtake and here I am going to write you a full program

The program

This is a one week program . You will have to replace recipes with other ones with the same caloric amount . You may find www.livestrong.com/myplate very helpful with calorie counting .

DAY 1 :

Breakfast : 30g Special K cereal (or any other cereal with less than 150 calories per 30 g) with half-fat milk

Brunch: yogurt

Lunch: 180 g Grilled Chicken breast fillet (olive oil and oregano ) with 100 g of boiled broccoli (NO BUTTER)

Dinner : Boiled Broccoli (or grilled) with olive oil and salt

Late snack: One medium apple/pear etc

Fitness: 30 minutes cardio

Day 2:

Breakfast : 30g Special K cereal (or any other cereal with less than 150 calories per 30 g) with half-fat milk

Brunch: One medium apple/pear etc

Lunch: Pasta with tomato&basil sauce (a normal portion)

Dinner : Boiled Cauliflower (or grilled) with olive oil and salt

Late snack: One medium apple/pear etc

Day 3:

Breakfast : 30g Special K cereal (or any other cereal with less than 150 calories per 30 g) with half-fat milk

Brunch: One medium apple/pear etc

Lunch:Medium Breaded fish fillet with one tomato

Dinner : Boiled broccoli (or grilled) with olive oil and salt

Late snack: One medium apple/pear etc

Fitness: 30 minutes cardio

Day 4:

Breakfast : 30g Special K cereal (or any other cereal with less than 150 calories per 30 g) with half-fat milk

Brunch: One medium apple/pear etc

Lunch: salmon with teriyaki sauce

Snack: Ice cream 110g

Dinner : Boiled Cauliflower (or grilled) with olive oil and salt

Day 5:

Breakfast : 30g Special K cereal (or any other cereal with less than 150 calories per 30 g) with half-fat milk

Brunch: One medium apple/pear etc

Lunch: Greek salad with feta cheese

Dinner : Noodles with vegetables

Late snack: One medium apple/pear etc

Day 6:

Breakfast : 30g Special K cereal (or any other cereal with less than 150 calories per 30 g) with half-fat milk

Brunch: Yogurt

Lunch: Lentils

Dinner : Boiled broccoli (or grilled) with olive oil and salt

Late snack: One medium apple/pear etc

Fitness: 30 minutes cardio

Day 7:

Free day but don't overdo it !!!!!

Equipment to keep fit

Polaroid

Polaroid
Polaroid

My favorite medley - To keep you happy

Any tips appreciated!

Feel free to add your comment

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    • profile image

      rimpi 16 months ago

      My weight is 110. So how much kgs loss in a month?

    • profile image

      Radhika 23 months ago

      I really want to try it and reduce my weight.

    • profile image

      Em 2 years ago

      Did u have tea or coffee? If so with or with out milk or sugar??

    • avril0065 profile image
      Author

      avril0065 3 years ago

      @Tanya1234567890: Well, cauliflower would be ok also asparagus and spinach would be good choices. Hope I helped. I would recommend spinach .

    • profile image

      Tanya1234567890 3 years ago

      Can we take anything else instead of broccoli..?

      #waiting for ur reply

    • avril0065 profile image
      Author

      avril0065 4 years ago

      @anonymous: Sorry for the huge delay. When I followed this diet plan along with the fitness I was 53 kg and became 45 kg. So if you are heavier I guess you could lose more.! But don't cheat! And don't skip on the fitness. I worked my butt off as well as following the nutrition. But what I must suggest and will post about later is how I actually got to stick with the weight loss. I learned about calories and fatty foods and portions. Now I am not overdoing nor under-doing it. Now calories are a habit I guess. I learned what is good and what is not! Keep posted until I write my next article. Have a nice day :)

    • avril0065 profile image
      Author

      avril0065 4 years ago

      @anonymous: Yeah I have heard contradictions on special K but it has helped me personally a lot, since i have had constipation problems regularly in the past, so I guess it depends from your diet as a whole. Your suggestion is a good one. I am originally from Greece and these are main ingredients in our cuisine. Have a nice day :)

    • profile image

      anonymous 4 years ago

      how much weight wud i lose if i follow this diet plan??

    • profile image

      anonymous 5 years ago

      Unfortunately I don't agree with the special K. It's actually a cause to constipation.. perhaps antifungals like oil of oregano can help (to kill the yeast/root cause).

      God bless

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      oil of oregano