No starvation or crash dieting: Dietician shares simple diet that can help you lose 15 kg in a month

A structured eating routine can sometimes make weight loss feel far less overwhelming. Nutrition expert Dr Shikha Singh recently outlined a carefully balanced daily meal plan that she claims helped one of her clients shed as much as 15 kilograms within a month. The idea behind the routine is not harsh dieting or extreme exercise but a disciplined schedule that focuses on light, nourishing meals spaced thoughtfully throughout the day.

The day begins immediately after waking up with a warm cup of cinnamon-infused tea. This simple drink is intended to gently activate digestion and metabolism while preparing the body for the meals that follow.

Between 7:30 and 9:00 in the morning, the plan introduces a refreshing detox beverage. This drink combines fresh mint leaves, slices of cucumber, and a squeeze of lemon juice mixed in water. The ingredients are believed to hydrate the body and support digestion while giving the morning a light, revitalising start.


Breakfast is scheduled shortly afterward, ideally between 8:00 and 8:30 AM. Instead of heavy foods, the recommended option is a modest portion of masala oats. This dish provides fibre and energy while remaining light enough to avoid sluggishness during the day.

A small fruit snack follows later in the morning to maintain energy levels. The suggested choices include a fresh apple or an orange, both of which add natural sweetness, vitamins, and hydration.

Lunch is meant to be completed by 2:00 PM. According to the plan, the midday meal should stay balanced yet controlled in quantity. A small serving of lentils accompanied by vegetables forms the base of the meal, along with a single stuffed parantha. This combination offers protein, fibre, and carbohydrates without becoming excessively heavy.

During the evening, hunger is addressed with a light snack. A cup of green tea paired with a handful of nuts provides both antioxidants and healthy fats while keeping calorie intake moderate.

Dinner is designed to be simple and easy to digest. A bowl of crisp vegetable soup is recommended to supply nutrients without overloading the stomach at night.

Before going to bed, the day concludes with a soothing cup of fennel tea, which may help calm digestion and support restful sleep while completing the carefully structured routine.