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30 Day Healthy Diet Plan: Days 21-30

Updated on March 28, 2016
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Haris is a registered Dietitian and Health blogger providing clinical counseling and writes under name of Bilaras on health blogs.

Joined: 7 years agoFollowers: 344Articles: 74

As the first twenty days have passed, you should now be looking forward to cementing your routines. For the next six months, your exercise regime and mental health counseling should be a part of your life and it should show progress and achievements as the days roll by. Keeping up with a strict diet is hardest of the three things, but with a positive outlook, feeling hungry and urge of snacking would definitely dull down by now.

Organize your meals

This meal plan that starts from here should be kept up for the next six months, but if a person feels monotonous in their routine, we recommend a ‘cheat day’. For one day, or several hours of this one-day, indulge in one guilty pleasure. For example, French fries in one week and chocolate ice cream in another. This will help you keep your diet plan fun and interesting.

Orange juice and scrambled eggs
Big bowl of salad and small serving of pasta
Green tea
Grilled beef with green salad
Bowl of low fat cereal with one apple
Green salad and grilled chicken
Mini size bar of chocolate
Baked mac and cheese
A cup of low fat yogurt with apple
Skimmed milk and apple
Biscuits with green tea
Grilled chicken with rice
Bread with a chicken slice and skimmed milk
French fries (Do not deep fry)
Chicken soup with red beans
Bowl of low fat cereal with one apple
Green salad and sandwich (no mayo)
Low fat yogurt
Single serving of fish with orange juice
One apple and skimmed milk
Green salad and grilled chicken
Vegetable pizza
Bowl of low fat cereal with two bananas
Freshly cut salad with a bowl of red beans and an apple
Low fat yogurt
Baked mac and cheese
A cup of low fat yogurt with eggs and toast
Big bowl of fresh salad and a piece of grilled chicken
Green tea with biscuits or low fat alternative from the bakery
Single serving of fish with orange juice
Bowl of grapes and skimmed milk
Mix vegetables serving with baked chicken breast
Drink green tea and eat an apple
Vegetable pizza
One apple and skimmed milk
Big bowl of salad and small serving of pasta
Green tea
Grilled beef with green salad
Exercises for weight loss
Exercises for weight loss

Physical health- Exercise

You have now 20 days behind you, and the meals organization has transformed and you are consuming, as you should for the rest of time you will be losing weight.

The next step is looking at the exercise side of things. By now your stamina should be fairly build, and swimming and brisk walking should not hinder the breathing. For the next ten days, it is important to fit comfortably in to the swimming routine, because until and unless your BMI indicates you have slipped from being obese to being overweight, working out in the gym and doing cardio is out of the question. In the next ten days, start to learn different strokes of swimming, and also understand style.

By the end of these ten days, you should be able to do at least two different styles of swimming, and start to devote proper time to them. Your body has received the message by now, ‘you are losing weight and it needs to accommodate it self’. After the swimming routine has been settled, it should be remembered to transform the brisk walking session as well. For the last twenty days, you have been brisk walking everyday on average of 30 minutes, and its times to convert the walk in to a jog. Jogging burns more calories than walking, but it also requires more effort and stamina to pull off. Begin by jogging for 10 minutes, in between your brisk walk. Start to increase this every couple of days by two or three minutes. Your goal should be to jog for 20 minute every day and brisk walk for only ten.

This has increased the intensity of your exercise, and would require more stamina. Do not be scared and go for it. Jogging can be a tougher thing, but it will give you more satisfactory result, and keep you even more energetic than before. But all the while, continue with swimming.

Mental health- Counseling

Self-empowerment and responsibility is the goal to better mental health. For the past twenty days, you have gone from identifying your problem, finding the solution, opening up your mind, body and soul to the possibility to change in your lifestyle and eating habits. The next step here is to understand how to maintain the struggle. It is true that many a times will come at a time where they will feel that their effort is going to waste. They will feel that no weight is being lost, so they will give up. Some weight loss is always been this way, for a while weight will drop but than it will stand still and you will feel down and demotivated. The mental health counseling need to be a place of strength for you now. This is the time your group of friends and family will help you too. So by the end of the month, your family and friends should be brought in to the struggle of losing weight, and plan should be set to help you. Before they come, you should be able to write down a list of things you want from them and work your way from there. Your support group that you joined earlier should be your second set of cheerleaders. Regular meetings with them should be continued as usual, and if you want, invite some friends there to join you while to exercise (swimming). Surround yourself with positivity and go for the goal!

Where to go from here?

This plan needs to be in place for the next six months at least. At the end of which, the goal is to be able to do some rigorous exercises and continue to be motivated through this next stage by being mentally strong. You should continue to invest time and energy in your swimming routine. Try to learn different swimming styles and spend 30 minutes at least in the swimming pool. On the other hand, continue with your brisk walking and jogging routine as well, the combination of these two exercises are sure to bring good results. Secondly, continue to take help and support from your family and friends. Invest your time in your support group and counselor. From the fourth month, start keeping a food journal and keep a diary as well, this is therapeutic in nature, also helps to focus. Lastly, this is the best time to start learning about food. You need to understand the quantity of food you are eating, and make shift towards low fat, low carbs alternatives to food. The diet plan mentions low fat cereal and skimmed milk for instance, stick to these healthier alternatives and continue to discover more.

Have You Ever Tried Weight Loss Counseling Program ?

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    • santo 3 years ago

      in thid diet plan how much lb reduced ?

    • Anna 3 years ago

      How much are you supposed to lose every ten days?

    • Bilaras profile image

      Haris 3 years ago from Earth

      @Anna results are different for different people. Depends on your current BMI and other stuff . You must concentrate on finishing 30 days with hopes for good results.

    • Iesha 3 years ago

      I need to lose 7 pounds a week for the next two and a half months to meet my goal. will this diet help me get there?

    • Palak 2 years ago

      Can I loose 20 pounds by following this diet plan

    • Faye 2 years ago

      I think once I've done you 7days one I'm going to go on to this one and how come you don't reply on your other one being sending you lots of messages and getting no replies

    • mohib 2 years ago

      how many lbs will i lose if i follow this plan?

    • Dalis 2 years ago

      Am going to start Monday November 10 ,2014

    • Mildred Gakoi 2 years ago

      Add Your much on average can one loose from the 30 day programme

    • Janetplanet 2 years ago

      i like it! Structured & strict for mind, body & soul. I'm not hungry & feel good results. I'm in!

    • Subha 22 months ago

      Can you please suggest vegetarian options or substitutes for the meat and fish in the 30 day plan?

    • jusme 21 months ago

      Can you substitute the apples (allergic) in the 30 day plan for something else?

    • caroline 21 months ago

      how many kilos will i lose after the 30days

    • Farin 12 months ago

      Hello again

    • Farin 12 months ago

      I am totally confused because of having a lot of party i can not decide and going back to your 30 days healthy diet that was wonderful diet because i have last 4/30 kg but now it is difficult . What can i do can you help me please

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