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How to Lose Weight in 4 Weeks Diet Chart for Weight Loss

balanced diet chart

Diet Plans for Weight Loss : One of the challenges that people who are affected by overweight or obese disorder is that of weight loss. While weight loss is an easy thing to achieve, it can turn to be an uphill task for many without the development of a plan/chart that would aid one to experience the loss. One important tool for weight loss is a Diet chart. Provided below is a Diet plans of a four week weight loss program.

Problems with being Overweight:

  1. There are problems associated with being overweight. Some of them impact us as individuals, some as members of society and some have environmental concerns as well. Let us look at some of these challenges:
  2.  Being overweight greatly increases the probability of getting diseases like high blood pressure, diabetes, cardiac problems, ulcers, digestive disorders, gout, thyroid, breathing problems and many more.
  3.  There is a greater proportion of stress: physical, physiological as well as mental.
  4.  You consume more food than you need. One third or more of the world is consuming at least 50% more food than they need. This proportion of overeating and over nutrition will soon cross 50% of the world’s population.
  5.  The heat production and metabolism of overweight persons is modified. This leads to personal health problems and lowered immunity.

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Week One
Each of the week-1 days should be as follows.

  • 8:00 am:
    Take 2 glasses of Methi seeds water. This water is prepared by soaking the seeds in the glasses and straining the seeds out to remain with the water
  • 9:00 am:
    Take one toast of brown bread, with salad, amul lite butter and chutney
  • 11:30 am:
    Take one fresh fruit; it can be a mango, apple, cherry, orange, pineapple, or one of your wishes.
  • 1:30 pm:
    At this hour, take some salad, preferably a small plate before taking any meal. The fibre in the salad would make one fill up, and control one from the unnecessary/false hunger that makes one over eat. Take one brown chapatti escorted with one bowl of dal soup.
  • 5:00 pm:
    Take one cup of warm milk or tea, escorted with with 2 biscuits, preferably marie, because of the high fiber content in it. One can add one bowl of popcorn (air popped popcorn’s).
  • 7:30 pm:
    Again, one should take a small plate of fruit/vegetable salad before starting the evening meal. At this hour, one brown chapatti with vegetables would be appropriate.
  • 8:30 pm:
    This is the fruits hour. One should take one fruit of your wish from the list of many fruits available such as oranges, mango, melon, and apple among others.

Week Two
Each of the week-2 days should be as follows.

Weight Loss Diet Plan 4 weeks

  • 8:00 am:
    As soon as one wakes up, one should take two glasses of tulsi warm water. The Tulsi Water would be prepared by soaking tulsi leaves on the glasses of water. The leaves would be removed, leaving the water ready to drink. This should be followed with 5 soaked almonds with the skin.
  • 9:00 am:
    At this hour, one can take a toast of brown bread with salad, amul lite butter and chutney
  • 11:30 am:
    This is the fruits hour. One should take one fruit from the selection of the different fruits. In order to enjoy, one should take a different fruit from the one taken in the previous day.
  • 1:30 pm:
    This is the lunch hour. However, one should not consume any meal before taking a plate of salad, preferably a small plate to allow room for the meal. After the salad, one can take a sandwich made of two slices of brown bread and paneer filling (this works perfect for vegetarians). In the event one is a non-vegetarian, 2 brown breads and egg whites would do best.
  • 5:00 pm:
    It is evening. One can take a cup of fresh warm milk or tea. Either of these can be escorted with 2 biscuits.
  • 7:30 pm:
    This is supper time and one has to take a meal. However, the meal should not be consumed without a small plate of salad being taken. After the salad, one can take 1 brown chapatti with a vegetable of choice. For instance, a choice among the rajmah, channa or kadhi vegetables would be perfect.
  • 8:30 pm:
    This is fruits time. One should take a fruit of choice that is available locally.

Week Three
Note: Discipline is diet should be followed as one heads to week three. Each of the week-3 days should be as follows.

diet-chart

 

  • 8:00 am:
    After one wakes up, the person should consume two glasses of methi seeds water. This water is specially made by soaking methi seeds in water, and taking the seeds off to remain with the water. The water should be taken along with 5 soaked almonds with the skin.
  • 9:00 am:
    At this hour, one needs to take 1 glass of fresh warm milk and a fruit of choice
  • 11:30 am:
    Again, this is the fruits hour. One should take a fruit of your wish.
  • 1:30 pm:
    For lunch, 1 brown chapati and any vegetable would be perfect. However, before taking these, take some salad, preferably a small plate before. The fiber in the salad would make one fill up, and control one from the unnecessary/false hunger that makes one over eat.
  • 5:00 pm:
    At 5pm, one can take a glass of milk or tea with 2 biscuits. Depending on how one is full, a bowl of popped popcorns without the butter would also be best taken at this time.
  • 7:30 pm:
    It is supper time. One needs to take a small plate of salad before the meal. After the salad, one can take 3 pieces of steamed or roasted chicken or fish. For vegetarians, one can take either a bowl dal, bowl curd OR a bowl vegetable + 1 bowl curd.

Week Four

Note: This is the last week, so more discipline would be required. Each of the week-4 days should be as follows.

  • 8:00 am:
    After waking up, taking two glasses of Methi seeds water with 5 soaked almonds with the skin would be preferable. By this time, one knows how to make this water.
  • 9:00 am:
    On this morning hour, one can take a glass of cold coffee escorted with a BB toast
  • 11:30 am:
    One fruit would do perfect.
  • 1:30 pm:
    This is the lunch hour. One can take either a bowl vegetable + 1 BB toast; OR salads+ vegetables OR a bowl sprout + fruits.
  • 5:00 pm:
    One can take a cup of fresh warm milk or tea with 2 biscuits.
  • 7:30 pm:
    At supper time, one can take a small plate of salad before consuming 1 bran chapati and a bowl of vegetable.
  • 8:30 pm:
    This is the fruits hour. One should consume one fruit of choice.
    Expected Outcome

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These three simple steps should help to get you started on your  diet. Staying on it is another matter and we’ll get into that in the future.

I hope u liked this post ? See you next time with another useful post ? xoxo?

2 Comments

  • priyanka

    very useful..:D thankyou <3

    February 25, 2016 at 10:37 am
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    February 27, 2016 at 2:34 pm

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