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

by Priyanka on March 31, 2010 · 573 comments

Rati’s darling hubby wrote a very thorough article here about fitness. Making us  girls acquainted with the point of view of the opposite sex. We all were totally impressed and agreed to every word he said. So let’s take the same thought a little further.

weightloss journey

To stay fit and maintain your shape a regular workout helps a lot. But when it comes to losing weight and getting back in shape, a regular workout or exercise routine won’t suffice. You will have to take it a step further and take care of your diet in order to lose weight. Even the gym instructors would tell you so. Exercise and diet are the two sides of a coin. You can’t achieve weight loss with just one of them. A regular exercise routine and a healthy diet is your route to salvation.

I’m following a Indian diet myself by a leading dietician. Me, my cousin, some of her friends and a lot of people I know have taken diet from this dietician. And we all have lost a considerable amount of weight to say the least.

You must be thinking that the diets given by the dieticians are personalized then how can we all follow the same diet routine with our different weights and blood groups. For starters, he doesn’t gives the diet according to the blood group. Though, generally the diets given by dieticians are personalized. I have noticed a similarity In the diets given to me and others. And since now, that I know his diets are universal. I’d want YOU, Rati’s lovely readers to reap its fruit as well.

When I first went to this dietician, he told me to get some blood tests done. Like thyroid checkup, blood sugar, serum insulin in my case since I have PCOD. So it’s just not about losing weight but getting to know the underlying reason of piling on the kilos. In my case it was increased serum insulin levels. But in my cousins case all her tests were ok, she was gaining weight because of her erratic routine and the junk food she so loved. So if you think that you are doing everything right but still gaining weight, the first thing you should be doing is finding the underlying reason for it.

junk food

First things first, If everything with you is fine your weight gain is due to lethargy, wrong dietary habits and erratic routine. So When u go on a diet make sure that whatever plan u follow it must be timed right as well. You must wake up latest by 8:00 ( that’s for the late risers, even I used to wake up by 10 or 11). This is the most important thing in your routine because the body has its own clock and you shouldn’t mess with it.

This diet is split in 4 weeks period with the diet changing every week.
Before starting the diet weigh yourself and write it down somewhere. This way you know where you started and you feel good to see the scales going down.

Some things you need to follow this diet:

  1. No salt after 7:30
  2. No aerated drinks. Yes that includes even the diet version.
  3. Restrict mango and banana
  4. Restrict potato and rice.
  5. No artificial juices as well.
  6. Half an hour of aerobic exercise daily. If u want to join a gym good enough. But if due to any reason maybe time or money constraint u can’t join a gym. All you need is a comfortable pair of shoes to do some aerobics, a skipping rope to do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2 kgs dumbbells for toning your upper body. Just these basic things and you are set.
  7. 20 mins of breathing exercise. ( I’m talking about Baba Ramdevs pranayam)

Without further ado I present you with the Indian diet.

Week 1
8:00 am (as soon as you wake up) – 2 glasses of methi seeds water ( soak 1tsp of methi seeds in 2 glasses of water. Strain out the methi seeds and drink the water. Helps a lot in water retention and bloating) 5 soaked almonds with the skin. 1 kali mirch u don’t have to chew it just swallow it down.
9:00 am – 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney
11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal. The fibers in the salad fills u up which in turn prevents false hunger that makes u overeat.1 bran chappati (mix wheat flour and wheat bran in equal proportions.) with 1 bowl ( normal sized katori ) of dal. Generally at my place dal is cooked at night so I used to store the dal made at night for the other days lunch, u can do the same.
5:00 pm – 1cup of milk or tea with 2 biscuits(just marie, no other biscuits)/ 1 small bowl bhuna channa/ 1bowl popcorn ( not the buttery act 2 ones but air popped popcorns without the butter)

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable ( any vegetable not rajmah, channa or kadhi)
8:30 pm – one fruit of your wish
weight loss before after

Also Read: 10 Golden Rules to Weight Loss

When this week ends, weigh yourself again. I’m sure u must have lost weight. I lost 1.8kgs in the first week itself. U lose the max in this week because you lose all the water weight and the bloating is gone. The further weeks you are surely going to lose weight but it won’t be this much.

Now to the next week.
Week 2

8:00 am (as soon as you wake up) – 2 glasses of tulsi leave water ( soak 5 tulsi leaves in 2 glasses of water. Strain out the leaves and drink the water.) 5 soaked almonds with the skin. 1 kali mirch.
9:00 am – 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad and chutney
11:30 am – one fruit of your wish

1:30 pm – A small plate of salad before starting the meal. 1 sandwich (2 brown breads with paneer filling, if you are a vegetarian and egg whites, if you are a non vegetarian.)
5:00 pm – 1cup of milk or tea with 2 biscuits

7:30 pm –A small plate of salad before starting the meal. 1 bran chappati with 1 k vegetable (this week you can take rajmah, channa or kadhi )
8:30 pm – one fruit of your wish
This week I lost just .9kgs

Week 3

8:00 am – 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.
9:00 am – 1 glass of milk and a fruit
11:30 am – one fruit of your wish

1:30 pm – 1 bran chappati and any vegetable
5:00 pm – 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm – 3 pcs steamed or roasted chicken or fish + salad (non vegetarians)

Any one of the following for vegetarians:
1. 1 bowl dal .+ 1 bowl curd + salad
2. 1 bowl veg + 1 bowl curd + salad
8:30 pm – one fruit of your wish

Week 4

8:00 am – 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali mirch.
9:00 am – 1 glass of cold coffee and a bb toast
11:30 am – one fruit of your wish
1:30 pm – This week you have a lot of options which you can take alternatively.

  1. 1 bowl sprouts + fruits
  2. 2 bowl vegetables + salads
  3. 1 bowl dalia + 1 bb toast
  4. 1 bowl vegetables + 1 bb toast
  5. 1 bowl kadhi + 1 quarter plate rice

5:00 pm – 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm – 1 bran chappati and 1 bowl vegetable.
8:30 pm – one fruit of your wish

weight loss

By the end of the month you will definitely lose 3-6 kgs I lost 4.3 kgs in a month with PCOD. I’m sure u can do better.
He also gave me some really good gyan as well. According to him when on a diet your social life won’t stop but you can still manage your weight without locking yourself at home. Some pointers for it:

  1. When you go out with friends try to have your lunch or dinner at subway. The healthiest option out there. Take a veggie delite sub in brown bread and eating out won’t harm your diet and weight at all. Tell them not to put mayo in it though.
  2. If you don’t have a say in the place of eating then make your choices sensibly. If you go to eat Chinese have rice rather than noodles. Order stir fried veggies instead of Manchurian. And control your proportions. Don’t take fried starters. Avoid those thick soups they are no good.
  3. When going out just pick 2 fruits before sitting in the car and eat it on your way to the venue. When you are already a little filled before going out. Your somewhat filled stomach helps your mind take the right decision.
  4. If eating Indian, order tandoori chappati rather than butter naan or parantha. Take less gravy since it is the most fattening.

Even if you don’t want to lose weight keep these points in your mind and you will be able to maintain your weight easily.

So go on a diet now and get your svelte figure back.
P.S.: I really want to thank Rati for giving me a platform to share my thoughts and ideas without having me to bear with the responsibility of making a whole blog work.

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How to Lose Weight in 4 Weeks- Diet Chart for Weight Loss Overall rating: 4.5 out of 5 based on 27 reviews.

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I loose my weight 3 kg in one month. Please share next month diet plan

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Lots of thanks for sharing this diet schedule. It is so convenient, without any complexity,. Eachday becomes motivational when everyday u find the weighing scale moving. Thanks. My daugbter who has PCOD and I going through pre menopausal phase were gaining weight, Both are benefitting out of this diet plan. Thanks ones again

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I lost 15kg weight in 2months

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I followed ur diet plan and lost 6.5kg in 4 weeks. But require the diet chart for further weight loss.

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Awesome diet chart... will follow d same.. as m overweight..nd very lazy to go to gym. Just want to cnfrm about d water content.. atleast 2ltr !!!

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This is one of the best realistic diet plan i have seen .....most of them r not realistic they make u starve and at the end leave the plan in between and binge due to starvation .......... I have just started this plan with a few modifications which i think everyone should add in their diet Morning -add one glass of luke warm LEMON HONEY WATER It helps a lot in controlling weight

Fitness

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Hey there, I really loved the way you described the diet chart 1 n 2 both in a systematic manner. I'm planning to start with this one from tomorrow itself. Also I want to know what according to you is the best time for exercising, in case I plan to join gym too. But they say we should not eat anything 3 hours before or after gyming. (wondering). Please advice!

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5 on 5 its a bang on diet plan me and my husband started this month and we already feel light. I have only one question can we include potatoes in the vegetables?

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I have lose 2 kgs in a month without exercise. I was following only these diet chart, specially methi seeds water,almonds and black pepper

Gupta

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This diet plan is amazing. I am following this chart from last four weeks I lost 4 kgs pls can u gv me next month diet plan

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Me and my husband started following this schedule from jan 12th for 2 months along with excersice and we lost 11 kgs and 10kg respectively at the end of second month....we had few cheating days too.... thank u for an amazing diet chart.....

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Me n my husband use this diet plan n my husband reduce 6-7 kg in a month n myself 5-6 kg. This is really a best diet program. Thanks for sharing

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Hi I am following ur diet from April 1st and I reduced from 75.8 to 71.5. Still have to reduce to 60. I am unable to do aerobics as got confused which video to be followed.so going for walk for 3 kms daily. Can u share Any aerobics video which u followed so it helps me alot.

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I am following this diet plan and its my 3 week going on and I have lost 2.9 kg. Its amazing.Thanks Priyanka.

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This is so far the best diet schedule i have ever come across. thanks for sharing this post. I will start very soon.

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