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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.
Studies show that 12 percent of men and 24 percent of women over age 70 eat significantly less than 0.8 g/kg a day. These higher recommendations do not translate into a lot of extra protein. To figure out how much protein you'd need, take your weight in pounds and multiply it by 0.45. Then multiply by 1.2 to reach the recommended grams of protein per day. For a person who weighs 200 lb (90 kg), this would equal about 108 g of protein daily. Most meat, poultry and fish have about 7 grams of protein in an ounce. One cup of milk or one egg has about 8 grams.