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| Diet Plan to Lose 5-10 Kilos and Reduce Waist |
Article: Dietitian Ayşe Tuğba Şengel
Hello everyone, welcome to my blogg. I’m Dietitian Ayşe Tuğba Şengel. So glad you’re here.
Today, I’ve got a really exciting video for you – one that’s going to help you lose weight beautifully. I’ll be sharing a meal plan that can help you lose 5 to 10 kilograms in just one month. Yes, you heard that right. And on top of that, this plan may also help you slim down by about 6 centimeters around your waist.
You’re always asking me, "Please share fast weight loss diets, fat-burning plans!" So I try to post something like this once a month.
Now, you might be wondering why I said 5 to 10 kilos – that’s a range, right? Well, it really depends on the person. Your age, height, and current weight all play a role. For example, a younger woman or man might lose weight faster, while a woman going through menopause might lose more slowly because their metabolic rate is different.
If you’re between 70–80 kg, you could lose about 5–6 kilos in a month. But if you’re around 100–110 kg, you’ll likely lose more. So please don’t compare yourself to others.
And here’s something I’d love you to do: after you try this plan for a month, drop a comment below saying, "I weigh this much and I lost this much weight." I would genuinely be so happy to read your results.
This is a full 7-day meal plan, and each day will be a little different. Some days you’ll have eggs, other days meat, veggies, and even a yogurt-based fat-burning recipe. Lots of variety.
If there’s any recipe you feel you can’t make, just ask me in the comments. Please don’t say, "I don’t have oats at home, so I can’t do this diet." Just ask me, and I’ll tell you what you can use instead. I’ll reply to you personally.
Also, feel free to swap meals around – if you’d rather have breakfast for dinner, or dinner for lunch, go ahead. Whatever fits your lifestyle best. You’ll apply this 7-day plan for a full month, and I truly believe you’ll see wonderful results.
Alright, let’s begin with Day 1.
Day 1
When you wake up, drink a glass of water. If you struggle with constipation, also have 2 dried apricots and 1 tablespoon of olive oil – this helps your digestion.
For breakfast, we’ll make a flaxseed bowl: 1 bowl of yogurt (or milk if you don’t like yogurt), 1 teaspoon of flaxseeds, 2 walnuts, 1 portion of fruit, and 3 tablespoons of oats. Mix and enjoy.
For lunch: 10 tablespoons of green lentils, 1 bowl of homemade yogurt, and a salad.
Snack: 1 portion of fruit.
Dinner: 4 grilled or baked meatballs, 1 bowl of yogurt, and a salad with 1 tablespoon of olive oil. You can add carrots too. If you don’t want salad, you can have boiled cauliflower or broccoli instead – raw or boiled greens are always fine.
Day 2
Same morning routine: water, 2 dried apricots. Then for breakfast: 2 eggs cooked as an omelet with 1 tablespoon of olive oil, fresh parsley, dill (as much as you like), 6 olives, 1 slice of brown bread, and greens.
Lunch: a zucchini cure – dice 2 zucchinis, sauté in 1 tablespoon of oil, then add 1 bowl of yogurt and 2 walnuts. Mix and eat.
Snack: 1 glass of milk.
Dinner: 10 tablespoons of spinach dish, 1 bowl of yogurt. You can add bulgur or rice to the spinach – about 2–3 tablespoons won’t hurt your weight loss.
Day 3
Morning: water and apricots. Breakfast smoothie: 1 glass of milk, 3 tablespoons of oats, 3 teaspoons of chia seeds, 1 teaspoon of honey or peanut butter, 6 almonds, and 1 fruit (banana works great). Blend and drink.
Lunch: 120 grams of grilled or boiled chicken, 1 bowl of yogurt, salad.
Snack: 1 portion of fruit.
Dinner: Cauliflower "mantı" – boil cauliflower until slightly soft (not mushy), mix with 1 bowl of yogurt. Then heat 1 tablespoon of oil with 1 teaspoon of chili flakes and mint, pour over the top. Even people who don’t like cauliflower end up loving this.
Day 4
Morning: water, apricots. Breakfast: 1 boiled egg, 1 slice of white cheese, 2 dried apricots, 2 walnuts, lots of greens, 1 slice of brown bread. (Black tea is fine anytime, by the way.)
Lunch: Tuna or white cheese salad, 1 bowl of yogurt. You can replace yogurt with 1 slice of bread if you prefer.
Snack: 1 slice of white cheese, 1 rice cake.
Dinner: 10 tablespoons of chickpeas or dried beans, 1 bowl of yogurt, salad.
Day 5
Morning: water, apricots. Breakfast: 1 bowl of milk or yogurt with 4 tablespoons of rolled oats, 1 portion of fruit, 2 walnuts.
Lunch: 4 grilled meatballs, 1 bowl of yogurt, salad with 1 tablespoon of oil.
Snack: 1 portion of fruit.
Dinner: A green fat-burning drink – blend half a bunch of parsley, 1 green apple, a piece of fresh ginger (size of a hazelnut), half a lemon, and 2 glasses of green tea (or water). Drink as is or with pulp. Also have 2 slices of bran bread so your stomach stays full through the night. You’ll wake up with a flatter belly.
Day 6
Morning: water, apricots. Breakfast: 1 egg, 3 tablespoons of cottage cheese, 3 tablespoons of oats, greens, green or red pepper – all made into an omelet with 1 tablespoon of oil. Plus 1 slice of brown bread and greens.
Lunch: 120 grams of boiled or grilled chicken. I like to dice it and sauté with zucchini and green pepper. Serve with 1 bowl of yogurt and salad.
Snack: 1 portion of fruit.
Dinner: Another detox drink – this time red: 1 carrot, half a beet (less if you don’t love it), half a lemon, a hazelnut-sized piece of fresh ginger, and 2 glasses of green tea or water. Blend. Again, have 2 slices of bran bread with it.
Day 7
Morning: water, apricots. Breakfast: 2 boiled eggs, 1 slice of white cheese, 6 olives, lots of greens, 1 slice of brown bread.
Lunch: 10 tablespoons of celery dish (you can add potato and carrot – I don’t restrict those), 1 bowl of yogurt, salad.
Snack: 1 slice of white cheese, 1 rice cake.
Dinner: Yogurt cure – mix 1 bowl of yogurt with 3 tablespoons of boiled green lentils, any greens you like (zucchini, cucumber, purslane if you can find it – amazing), and 2 walnuts.
And that’s the end of your 7-day plan. Repeat it for a month.
A quick but important note: I have followers of all sizes – 60 kg, 70 kg, 100 kg. If you’re under 80 kg, you can follow this plan exactly as is. It’s healthy and calorie-appropriate.
If you’re over 80 kg, the plan won’t harm you, but you might feel hungry. So please increase portions slightly: if I said 1 slice of cheese, make it 2; if 1 egg, make it 2; if 1 slice of bread, make it 2. Just add a little more calories.
Who should NOT do this diet? Pregnant women, breastfeeding mothers, people with severe diabetes (using insulin), those with gout, kidney disease, or children under 15. If you’re in these groups and still want to try, please only do so with your dietitian or doctor’s approval.
If you liked this article, please hit the like button and subscribe to my blogg. I’ll see you in the next article. Take care, bye for now.
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