30 DAY FOOD CHALLENGE
As a matter of fact calories paly an important role in controlling your weight. This time you will surprise to know that 90% people underestimate the calories during their diet plan. For this reason, they cannot lose their weight as fast as they expect to lose. This is important to realize that with a proper 30 day diet you can lose your weight. At first, you need to understand some calories calculation before starting this 30 day food challenge.
HOW MANY CALORIES DO YOU NEED A DAY
It is important to realize that calories calculations depend on many factors. For example, sex, height, weight, age and your lifestyle. According to the Amercian study, a male person needs 2500 calories and a female needs 2000 calories to maintain their weight. If you want to lose your weight then you will decrease the calories intake.
There are some foods that can be harmful during this 30 day challenge diet. In order to get more results of this meal plan, you need to say bye to these things.
THINGS TO AVOID DURING 30 DAY FOOD CHALLENGE
1- SAY NO TO SODA
Surprisingly one can of soda contains approximately 40 grams of sugar. On the other hand, chemicals like chlorine, fluoride in the water can be dangerous for your health. Studies have shown that regular use of soda increases the risks of obesity. For this reason during the diet don’t use soda.
2- SAY NO TO SUGARY JUICES & DRINKS
During 30 day food challenge, avoid the use of surgery juices and drinks. As matter of fact, that juices are the healthy diet but people don’t recognize the level of sugar in the drinks. For example, there are 165 calories and 9.8 teaspoons of sugar in an apple juice. Such drinks can be harmful to health.
3- SAY NO TO FAST & FRIED FOOD
Fast food having 300 additional calories with respect to a normal meal. On the negative side, such foods cause liver damage and many health issues. On the other hand use of fired food affect the function of kidneys and makes you obese.
4- LIMIT PACKED SWEET AND SNACKS
There are a large number of calories in the small serving of sweet. As a result, you consume more calories and automatically you gain weight. In like manner, snacks gave quick fix during malnutrition. As a result, these ingredients impact on your health.
5- AVOID SALT CAFFEINE & ALCOHOL
As a matter of fact, we add salt to our food to make it tastier and it provides sodium to our muscles. According to the American study, the average salt intake should be 1450 milligrams. If you intake excess salt it will be dangerous. On the other hand, excess use of Caffeine and Alcohol affects the central nervous system.
THE SECRET OF SUCESSFULL 30 DAY FOOD CHALLENGE
This is the best clean eating plan for the entire month. Most of the people say that they don’t like complicated diet plans. For this reason, I made this 30 day food challenge for the whole family.
BREAKFAST (PICK ANY 2 ITEMS/DAY)
- Oatmeal – 1/2 cup
- Boiled eggs – 3
- Ezekiel cereal – 1/2 cup + Almond milk – 1/2 cup
- Grapefruit – 1/2 cup
- Banana – 1
- Turkey bacon – 3 slices
- Greek yogurt
There are seven different nutrients for your 30 day food challenge. This is very simple, you just have to pick any two things according to your choice. If you want to lose your weight fast then drink hot water+squeezed lemon before the breakfast.
LUNCHES (PICK ANY 1 ITEM/DAY)
- Tuna salad on wheat
- Grilled chicken salad
- Stuffed bell pepper
- Lemon pepper fish
- Apple walnut chicken salad
- Grilled chicken wrap
During the 30 day food challenge, you can try any lunch from above mentioned. I will suggest you to daily change your breakfast.
DINNER (PICK 1 ITEM /DAY)
Baked tilapia with broccoli and green beans
Grilled pork chops with baked sweet potatoes
Grilled sirloin – 6 oz + baked squash slices
There four type of dinners, make anyone and enjoy. Eating the same thing every day can be tedious.
- Apple with 1 teaspoon peanut butter
- Carrots and hummus
- Fresh fruits
- Fruit smoothie
- Greek yogurt
After your breakfast, lunch, and dinner you will take one of these snacks. These nutrients control your weight and booster your brain. In addition, snacks improve the quality of the diet.
BEST TIMINGS FOR MEALS DURING 30 DAY FOOD CHALLENGE
- Breakfast – 7 am.
- Snack – 10 am.
- Lunch – 12 pm.
- Snack – 3 pm.
- Dinner – 5 pm.
- Snack – 8 pm.
Everyone knows that early to bed and early to rise is a good idea. In the same way, studies tell that eat dinner early. This time you will think what are the befits of eating dinner early? Without delay, I am going to tell you that it helps in the weight loss and improve the health.