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That will translate into an additional 4 lbs. weight loss for one month, bringing your total to around 10 lbs. Although you potentially can lose up to 10 lbs. by eating fruits, vegetables and lean proteins for one month, you should view your planned diet changes as more of a lifestyle change than a one-time effort.till, you'll need to count calories and consume fewer of them. To lose 4 to 5 lbs. in one month, you should consume about 500 to 600 fewer calories each day than you would if you weren't trying to lose weight.
As you get more active, your protein needs increase -- but you still don't need to make protein the entirety of your diet. For fat loss, aim for a protein intake of 0.82 gram for each pound of body weight. If you weigh 150 pounds, that works out to 122 grams daily; if you're 190 pounds, it's 155 grams. You can meet your protein intake by eating lean meats like 97-percent-lean ground beef, chicken or turkey breast, quinoa, beans, dairy and eggs.