Lose 1kg in 1 Week: Diet Plan for Men & Women

Is It Healthy To Lose 1kg In A Week?

Yes. Whether you are a male or female, losing 1 kg in a week is considered a healthy goal. It is a gradual, slower approach that helps preserve your muscle mass while allowing your body to adapt. Even health professionals recommend this pace to achieve your goal using a well-balanced diet and regular physical activity. Not only is this sustainable, but it also helps reduce health risks. Remember, it is all about consistency. Keep reading to learn about the weekly weight loss diet plan for male and female in the sections below.

Key Principles Of The 1-Week Weight Loss Diet

People often have many questions about weight-loss diet plans. There are certain dos and don’ts one must be aware of when following a strict diet. Here are some principles that are crucial for the 1 week diet plan for weight loss for male and female:

• Always maintain a consistent eating schedule.
• Practice mindful eating to prevent overeating.
• Focus on portion control.
• Prioritise eating fresh, home-cooked meals.
• Include high-protein and high-fibre meals in your daily diet.
• Stay hydrated by drinking plenty of water throughout the day.
• Always ensure you burn more calories than you consume.
• Stay active by engaging in physical activities, such as walking, yoga, or other moderate workouts.
• Prioritise your sleep and stress management.
• Avoid processed and packaged foods that contain unhealthy fats, high levels of sugar, and salt.
• Avoid deep-fried foods.
• Avoid sugary drinks and foods.
• Avoid late-night snacking.

1kg Weight Loss Diet Plan For Males Vs Females

Here is a diet plan to lose 1kg in 1 week for males and females.

7-Day Diet Plan To Lose 1kg (Male & Female)

If you want to achieve your weight target, you must focus on what you eat and how you eat. Here is a 1 week diet plan for weight loss for male and female:

Foods to Include and Avoid

Certain foods help you gain weight, while others support your weight loss journey. If you want to lose 1 kg in 1 week, here are the foods that you should include and exclude from your diet.

Foods to Include

• Lean proteins are a must in your diet, as they help boost your metabolism while preserving your muscle mass.

Examples: Eggs, chicken breast, fish, tofu, paneer, lentils, beans

• Include whole grains in your everyday meals, as they can keep you full longer and also stabilise your blood sugar levels.

Examples: Brown rice, oats, quinoa, millets, whole wheat

• Healthy fats support your weight-loss efforts by promoting satiety, maintaining hormonal balance and supporting skin health.

Examples: Nuts, seeds, olive oil, avocado, flaxseeds

• Fruits should also be a part of your everyday meal. They can provide your body with the required antioxidants and an adequate amount of fibre, and curb your sweet cravings with their natural sweetness.

Examples: Apples, guava, papaya, oranges, berries

• Vegetables are a great addition to your diet plan. In addition to being low in calories, they are also nutrient-dense and filling.

Examples: Leafy greens, carrots, beans, broccoli, cucumber

• Fermented foods are low-calorie foods that not only improve your gut health but also boost your metabolism and increase satiety.

Examples: Curd, buttermilk, kimchi, sauerkraut

• What you drink is as important as what you eat. Hydrating drinks help boost your metabolism and reduce water retention.

Examples: Water, coconut water, green tea, herbal infusions

Foods to Avoid

• Sugary foods and drinks can spike insulin levels and encourage fat storage.

Examples: Sweets, sodas, packaged juices

• Refined carbs are high in calories and low in fibre.

Examples: White rice, maida, white bread, pastries

• Fried and processed foods contain high levels of unhealthy fats and sodium.

Examples: Chips, samosas, fast food, instant noodles

• Alcohol and other sugary cocktails only add to your calories. Moreover, they are slow to burn fat.

Examples: Beer, wine, mixed drinks

• Full-fat dairy and creamy sauces are high in calories and saturated fat.

Examples: Butter, cheese, mayonnaise

Simple Workout Plan To Lose 1kg in 1 Week for Males and Females

Here is a simple workout plan you can try every day to lose 1 kg in 1 week.

Expert Tips For Sustainable Weight Loss

If you want to embark on a sustainable weight loss journey, you need an expert’s help to guide you through. Here are some tips from the professionals that can make your weight loss efforts fruitful:

• Eat a well-balanced diet by including fruits, vegetables, whole grains and lean protein in your meals.
• Drink at least 2–3 L of water every day.
• Avoid sugary drinks and deep-fried foods.
• Aim for 7,000–10,000 steps daily.
• Aim for 30–45 minutes of daily exercise.
• Include a mix of cardio and strength in your physical activity.
• Eat your dinner by 8 PM for the best results.
• Prioritise 8 hours of sleep every day.

Takeaway

Losing 1 kg in 1 week is an ideal weight-loss goal that can be achieved through an optimal diet. However, it should be accompanied by regular exercise to complement your weight-loss efforts. If you are looking for a personalised weight-loss plan that works for you, consult a nutritionist. At Oliva, we have expert nutritionists who believe that every body type is unique. They do not follow a one-size-fits-all approach. Hence, they customise a weight-loss plan based on your BMI, including a proper diet and exercise to help you achieve your weight-loss goals. Book your consultation today!