Weight loss to a healthy weight for a person's height can promote health benefits. These include lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. It is vital to maintain weight loss to obtain health benefits over a lifetime.

So we will provide you perfect and free diet chart for weight loss.

If you follow this chart properly you definitely 10 kg weight loss in 7 day at least one month.

Diet chart for weight loss

FEMALE DIET CHART FOR WEIGHT LOSS:

Breakfast:

- 1 small bowl of oatmeal with almond milk and sliced banana

- 1 boiled egg

- 1 cup of green tea

Snack:

- 1 small apple

- 1 tbsp of almond butter

Lunch:

- 1 boiled egg

- 1 slice of whole grain toast

- 1 small apple

- 1 cup of green tea

Snack:

- 1 small low-fat plain Greek yogurt

- 1 tbsp of mixed nuts and seeds

Lunch:

- Grilled chicken breast (3 oz) with mixed veggies (broccoli, carrots, zucchini)

- 1 small sweet potato, boiled or baked

- 1 cup of unsweetened iced tea or water

Snack:

- 1 medium orange

- 1 small low-fat cheese stick

Dinner:

- Grilled fish (4 oz) seasoned with herbs and lemon juice

- 1 cup of mixed greens (lettuce, spinach, arugula) with cherry tomatoes and cucumbers, drizzled with olive oil and lemon juice

- 1 small whole grain dinner roll

- 1 glass of water or unsweetened iced tea

MALE DIET CHART FOR WEIGHT LOSS:

Breakfast:

- 1 cup of low-fat plain Greek yogurt, topped with fresh berries and granola 

- 1 medium-sized banana

- 1 cup of black coffee

Snack:

- 1 small portion of beef jerky 

- 1 small apple

Lunch:

- Grilled chicken breast (4 oz) with a side salad (mixed greens, cherry tomatoes, cucumbers) drizzled with balsamic vinegar 

- 1/2 cup of brown rice 

- 1 glass of water or unsweetened iced tea 

Snack: 

- 1 small portion of hummus with raw veggies (carrots, celery, cucumbers, etc.) 

- 1 small whole grain pita 

Dinner:

- Grilled salmon (6 oz) seasoned with spices 

- 1 cup of roasted vegetables (bell pepper, zucchini, onion, etc.)

- 1 small sweet potato, boiled or baked

- 1 glass of water or unsweetened iced tea 

Conclusion:

In conclusion

Diet chart for weight loss , a well-planned and balanced diet is crucial for successful weight loss. The diet should include a variety of foods from all food groups whilelimiting the intake of high-calorie and processed foods. It is also important to monitor portion sizes and stay hydrated by drinking plenty of water. Consistency and perseverance are key to achieving weight loss goals through diet modifications. Remember to consult a healthcare professionallimiting the intake of processed and high-calorie foods. It is important to also incorporate regular physical activity and sufficient hydration to support weight loss efforts. Consulting with a healthcare professional or a registered dietitian can also be helpful in developing a personalized diet plan and ensuring adequate nutrient intake. By following a consistent and healthy diet chart, weight loss goals can be achieved in a sustainable and effective manner.