How to Lose 20 Pounds in 4 Weeks Diet Plan – Week 1

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4 weeks diet plan to lose weight

You have been trying lots of tricks in order to lose extra kilos. You starved your body, you held all the diets you’ve heard about, but the results keep waiting. Now you don’t have to obey your body to such torments. You can easily shed those 20 pounds easily and safely by following our 4 weeks meal plan, which is prepared by renowned health exerts.

Monday –  You are what you eat: you eat fats, you’ll get fat; you eat green, you’ll stay “green”. So it’s up to you, what you chose!! Start your day with a glass full of one lemon juice. It will boost your metabolism and alkalize your body.

  • Breakfast – Goji energizer. Goji or the fruit of God is the healthiest fruits ever known, thanks to their huge amount of antioxidants.

Recipe:

  • -30gm Goji
  • -2 oranges
  • -2 small kaki
  • -1 Banana
  • -10 gm almonds

Preparation: Soak the Goji berries in 300 ml water for 15 minutes. Squeeze out fresh orange juice and pour it into the blender. Put in soaked berries and the remaining ingredients and blend until smooth. It is the perfect energizing drink and you can easily replace your morning coffee with this stimulating drink. It will combat your fatigue with antioxidants and vitamins B to keep you fresh all day long.

Nutritional information: 220 kcal. An hour before having lunch drink a glass of water. It will boost your metabolism.

  • Lunch – Grilled salmon fish and boiled carrots & broccoli.

Recipe:

  • -200 g of salmon fish
  • -250g carrots and broccoli

Preparation: Sprinkle a teaspoon of olive oil on the salmon fish, some pepper and fresh lemon juice. Grill it on a hot grill for 5 minutes each side. In a vessel boil 2 litter of water. Add carrots and broccoli for 3 minutes. Take them out and sprinkle some salt and pepper over the veggies and eat them with the grilled salmon. It is your perfect blend of required proteins and fiber. Your lunch will be very light and will not make you feel sleepy or bloated.

Nutritional information: 480 kcal. Have a cup of green tea an hour after lunch.

  • Dinner – Vegetable cream soup (350 ml)

Recipe:

  • -1 onion
  • -1 small celery
  • -2 carrots
  • -3 tomatoes
  • -salt, pepper, oregano and fresh parsley

Preparation: Boil 2 liter of water. Add all chopped ingredients and let them boil for 15 minutes. Add condiments and mix them well with a blender.

Nutritional information: 180 kcal

Tuesday – It’s a new day for you! Keep working on your dream and eat right. Never give up is the mantra ! After waking up, drink a glass of water with lemon juice.

  • Breakfast – Fruit salad. Morning is the best time of the day to eat fruits. They will enhance your body with all necessary vitamins and minerals.

Recipe:

  • -1/2 pineapple
  • -1 green apple
  • -1 orange
  • -1 teaspoon of cinnamon
  • -1 teaspoon of sesame

Preparation: Cut all fruits, add them in a bowl and sprinkle sesame and cinnamon.

Nutritional information: 150 kcal. An hour before your lunch, have a glass of water. It will increase your metabolism rate.

  • Lunch – Tuna salad

Recipe:

  • -a hand full of green salad
  • -½ Onion
  • -200g of tuna can
  • -1 spoon of chia seeds
  •  -1 teaspoon of olive oil and the juice from ½ a lemon

Preparation: In a large bowl add salad, tuna fish, chopped onion and rest of the ingredients. Mix them well and serve.

Nutritional information: 380 kcal. Have a cup of green tea an hour after lunch.

  • Dinner – Grilled mushrooms

Recipe:

  • –300g of mushrooms
  • -1 teaspoon of olive oil
  • – Oregano

Preparation: Grease the grill with olive oil and add mushrooms. Sprinkle condiment & oregano and let them grill for approximately 4 minutes. Serve them with a big bowl of veggie salad.

Nutritional information: 250 kcal

Wednesday – You are almost there! Half of the week is almost done! Keep being strong and confident in your own forces! Take a glass full of water with lemon juice as soon as you wake up to boost your metabolism and detoxify your liver.

  • Breakfast – Guacamole. This is a Mexican food, full of energy and serotonin.

Recipe:

  • -1 Avocado
  • -1/2 onion
  • -1 tomato
  • -1/2 lemon juice
  •  -a slice of rye bread
  •  -salt and pepper

Preparation: Peel and mash avocado in a bowl. Add chopped onion and tomato. Sprinkle salt, pepper and lemon juice. Serve it with a slice of rye bread.

Nutritional information: 180 kcal. An hour before your lunch have a glass of water. It will increase your metabolism rate.

  • Lunch – Greek salad

Recipe:

  • -a hand full of green salad
  • -2 tomatoes
  • -1 cucumber
  • -1 boiled egg
  • -100g goat cheese
  • -1 spoon of hemp seed
  • -1 teaspoon of olive oil, and 1/2 lemon juice
  • -1 slice of rye bread

Preparation: In a large bowl add the salad and rest of the cut ingredients. Sprinkle olive oil and lemon juice. Serve it with a slice of rye bread.

Nutritional information: 430 kcal. Have a cup of green tea an hour after lunch.

  • Dinner – Grilled vegetables

Recipe :

  • -1 eggplants
  • -1 onion
  • -250g mushrooms
  • -1 tomato
  • -1 red sweet pepper
  • -1 teaspoon of olive oil

Preparation: Grease the hot grill with olive oil. Grill all vegetables for 4-5 minutes or until they are done. Don’t overcook them.

Thursday –  Love yourself enough to live a healthy lifestyle. Today is the best day to prove yourself ! To give a boost to yourself early in the morning, drink a glass full of water with lemon juice upon waking up.

  • Breakfast – Chia seeds caviar.  Chia  enhances your energy, slows down ageing, help weight loss, cleanses the colon, normalises blood sugar levels and more.

Recipe:

  • -75g Chia seeds
  • -sea salt
  • -100ml water
  • -1/2 lemon juice
  • -1 small chopped onion
  • -75 ml of flax seed oil

Preparation: Pour some water over Chia seeds and add lemon juice & salt. Continue to mix for 2-3 minutes until it becomes a gelatinous mass. Keep mixing with the flax seed oil. Serve it with cucumbers and one slice of rye bread.

Nutritional information: 190 kcal. An hour before your lunch have a glass of water. Will increase your metabolism rate.

  • Lunch – Baked potato and veggie salad

Recipe:

  • – 2 sweet potatoes
  • – one hand full of green salad
  • -1 cucumber
  • -1 fennel
  • – lemon juice and olive oil

Preparation: Cut potatoes in two halves. Put potatoes in a pan and let them bake in the oven, at medium flame, for about 45 minutes. Serve them with the salad.

Nutritional information: 490 kcal. Have a cup of green tea an hour after lunch.

  • Dinner – Chicken soup

Recipe:

  • -200g of chicken breast
  • -1 onion
  • -1 carrot
  • -1 small celery
  • -1 hand of parsley
  • -2 tomatoes
  • -salt and pepper

Preparation: Boil the chicken and vegetables except parsley in 2 liters of water. When it’s done add the condiments and the cut parsley.

Nutritional information: 280 kcal

Friday – Keep moving! You are on the right path! Take a glass of lemon water as soon as you wake up to boost your metabolism throughout the day.

  • Breakfast – Smoothie explosion of vitamins

Recipe:

  • -1 cup of forest fruits
  • -1 spoon of Chia seeds
  • -1 spoon of sunflower seeds

Preparation: Put all the ingredients and 1/2 cup water in a blender and blend until smooth. It is best to drink the smoothie as soon as you make it. An hour before your lunch have a glass of water. Will increase your metabolism rate.

  • Lunch – Chicken salad with celery

Recipe:

  • -150g of grilled chicken breast
  • -a hand full of green salad
  • -1 small celery
  • -1 spoon of chia seeds
  • Dressing made with 2 spoon of Greek yogurt and ½ lemon juice

Preparation:  Mix all ingredients and enjoy

Nutritional information: 420kcal. Have a cup of green tea an hour after lunch.

  • Dinner – Broccoli soup (350 ml)

Recipe:

  • -1 Bunch of broccoli
  • -1 onion
  • -2 carrots
  • -2 cloves of garlic
  • – Salt and cinnamon as per taste

Preparation: Cut the veggies and boil them in 1 liter of water. When they are boiled add garlic and condiments and mix with in a blender until smooth.

Nutritional information: 190 kcal

Saturday – Not a week without a detox day and your body will re-youth from inside to the outside. You are closer than you thought to your goal. Keep going!

It is recommended to have a cure of apples. You can have apple either in the form of apple juice or in the raw form; it’s your choice. Do have at least 2 liters of water or herbal tea: Green tea/ White tea.

The benefits of apples cure:-

  • -restores the immunity and the digestive system
  • -reduces the arterial hypertension
  • -the skin becomes smoother, thanks to the great quantity of collagen
  • -regulates blood sugar

Sunday – You are a champion! One week is gone! You are getting closer to your target. Never give up! Consume lemon water when you wake up. It detoxifies your body and boosts your metabolism.

  • Breakfast- Humus

Recipe:

  • -150g of humus
  • -1 rye slice of bread
  • -1-2 tomatoes

Preparation: Put chickpeas, olive oils, lemon juice and sesame tahini in a blender and blend until smooth. Add salt and pepper according to your taste.

Nutritional information: 230kcal. An hour before your lunch have a glass of water. This will increase your metabolism rate.

  • Lunch – Spinach salad

Recipe:

  • – One hand full of spinach
  • -100g goat cheese
  • -1 Boiled egg
  • -30g of wheat germ
  • -1 spoon of pumpkin seeds
  • -1 spoon of chia seeds
  • -1 teaspoon of olive oil, lemon juice

Preparation: Toss all the ingredients in a bowl and splash it with olive oil & lemon juice and mix thoroughly.

Nutritional information: 380 kcal. Have a cup of green tea an hour after lunch.

  • Dinner – Lentil soup (350ml)

Recipe:

  • -250g red lentil
  • -1 onion
  • -1 carrot
  • -2 cloves of garlic
  • -1/2 small celery

Preparation: Add lentils and vegetables in a vessel except garlic. Add around a liter of water and bring to boil for 30 minutes. When all the vegetables are done, add garlic and blend until smooth.

Nutritional information: 230 kcal

Remember: Drink daily at least 2 liters of water. In order to find out how much water you need multiply your weight with 0.30 e.g. if you are 98 kilos, than multiply 98 with 0.3 (98×0.3=29.4l), so your body needs almost 3L of water each day.

Never drink a liquid when you are eating, 30 minutes before or after your meal (it will dilute gastric juices and the digestion won’t be done completely). Complete your meals with healthy fruits like apples, prunes, pineapples, mangoes, melon, grapefruits or seeds like almonds, nuts, peanuts, Brazilian nuts, walnuts,  this will help you to balance your blood sugar.

Never eat 3-4 hours before going to sleep. Try having an active life. In this way, you will lose weight very fast and you will never put those kilos back.

Next Articles:

How to lose weight in 4 week’s meal plan – Week 2

How to lose weight in 4 week’s meal plan – Week 3

How to lose weight in 4 week’s meal plan – Week 4