low carb and high protein diet plan to loose 10 kgs in 60 days

 To lose 10 kg (22 lbs) in 60 days through a low-carb, high-protein diet, you’ll need a combination of:

  1. Caloric deficit (500–1000 calories/day),

  2. High protein intake (to preserve muscle mass),

  3. Low-carb choices (to reduce insulin spikes and promote fat burning),

  4. Consistent physical activity.

🎯 Goal Breakdown

  • Weight Loss Target: 10 kg in 60 days = ~1.16 kg/week

  • Estimated Caloric Deficit Needed: 1000 kcal/day
    (based on 7700 kcal per 1 kg of fat loss)

🥗 Sample Low-Carb High-Protein Meal Plan (1200–1500 kcal/day)

✅ Adjust portion sizes based on your gender, activity level, and current weight.

🍳 Breakfast Options (250–350 kcal)

  1. Egg Scramble Bowl

    • 3 eggs + spinach + bell peppers + 1 tsp olive oil

    • Side: black coffee or green tea

  2. Greek Yogurt Bowl

    • 150g unsweetened Greek yogurt

    • 1 tbsp chia seeds + 5 almonds + cinnamon

  3. Protein Smoothie

    • 1 scoop whey protein + almond milk + peanut butter + ice

🥗 Lunch Options (350–500 kcal)

  1. Grilled Chicken Salad

    • 120g chicken breast + lettuce + cucumber + avocado + olive oil dressing

  2. Tofu Stir-Fry

    • Tofu + mixed low-carb vegetables (broccoli, zucchini, mushrooms) + coconut aminos

  3. Egg and Tuna Bowl

    • 2 boiled eggs + 1 can tuna in water + greens + 1 tsp olive oil

🍽️ Dinner Options (350–500 kcal)

  1. Baked Salmon + Veggies

    • 150g salmon + steamed broccoli + olive oil drizzle

  2. Ground Turkey Lettuce Wraps

    • 100g lean turkey + avocado + lettuce wraps + salsa

  3. Paneer and Spinach Stir-fry (for vegetarians)

    • 100g paneer + spinach + olive oil + cumin & spices

🧃 Snacks (Optional, 100–200 kcal)

  • Boiled eggs

  • 20g almonds or walnuts

  • Protein shake (unsweetened)

  • Cucumber with hummus

  • Cottage cheese (50g–100g)

📌 Tips to Succeed

  • Hydration: Drink 2.5–3L water daily.

  • Limit carbs to <50g/day (mostly from veggies).

  • Track your food with apps like MyFitnessPal or Carb Manager.

  • Exercise: Aim for at least 30–45 min/day (resistance training + cardio).

  • Meal prep: Plan weekly meals in advance to avoid slip-ups

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