How To Lose 4 Kg In A Week? Healthy Diet Ideas

November 22, 2022
Diet & Weight management
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How to lose 4 kg in a week? The fundamental rule of losing weight is to consume fewer calories than you expend daily, so try to avoid diet pills, fad diets, or surgery as your first option. Here are some excellent menu ideas Liftyolife provides to help you make your journey faster and safer.

1. Diet plans to lose 4 kg in a week

1.1. Monday

  • Breakfast:
    • 1 fruit (whatever you want),
    • 1 glass of milk 1.5% fat with whole grains,
    • 1 coffee or tea (without sugar).
  • Mid-morning snack: 2 biscuits rich in cereals.
  • Lunch:
    • 1 serving (30gr) of cheese,
    • 1 serving of boiled sweet potatoes (you can use potatoes instead),
    • 5-6 medium olives.
  • Mid-afternoon snack:
    • 1 slice of whole wheat bread,
    • 1 yogurt 2%.
  • Dinner: Salad with salmon and 1 tablespoon of olive oil.

1.2. Tuesday

Healthy menu on Tuesday

Healthy menu on Tuesday

  • Breakfast:
    • 2 slices of bread with avocado,
    • jam (less sugar) or honey,
    • 1 coffee or tea (without sugar).
  • Mid-morning snack: half green apple or 1 banana.
  • Lunch:
    • half boiled brown rice,
    • 1 serving of roasted burgers,
    • 100g of strawberries with olive oil and lemon juice,
    • 40g of bacon.
  • Mid-afternoon snack: 50g dark chocolate.
  • Dinner:
    • omelet,
    • season salad,
    • 4 olives,
    • cheese,
    • nuts.

1.3. Wednesday

  • Breakfast:
    • a little watermelon,
    • 1 slice of whole wheat bread with cheese and turkey,
    • 1 coffee, or tea (without sugar).
  • Mid-morning snack: 1 yogurt 2% fat.
  • Lunch:
    • 2 slices of bacon,
    • 2 pieces of melon,
    • cucumber with a few lemons.
  • Mid-afternoon snack:
    • 1 banana,
    • 1 apple.
  • Dinner: Tuna salad with 1 tablespoon of olive oil.

1.4. Thursday

  • Breakfast:
    • 1 toasted whole wheat bread,
    • 1 Greek yogurt 2%,
    • 1 coffee or tea (without sugar).
  • Mid-morning snack: 2 crackers.
  • Lunch:
    • baked fish with potatoes,
    • beets boiled with 1 tablespoon of olive oil.
  • Mid-afternoon snack: 2 biscuits rich in cereals or 1 glass of milk.
  • Dinner:
    • 1 slice of whole wheat bread,
    • salad with 1 tablespoon of olive oil.

1.5. Friday

It is a day of beef and tomatoes. Here is the instruction:

  • Separate many small meals to eat 10-20 ounces of beef and up to six fresh tomatoes the whole day.
  • Drink 2 liters of water per day (6 to 8 glasses).
  • Additional tips: Instead of beef, try broiled or baked chicken (no skin-on chicken). You can replace beef with broiled fish on this beef day.
Healthy menu on Friday

Healthy menu on Friday

1.6. Saturday

  • Breakfast:
    • 1 slice of toasted whole wheat bread with a slice of cheese and turkey,
    • 1 tablespoon of olives oil,
    • 1 glass of milk 1.5% fat,
    • 1 coffee or tea (without sugar).
  • Mid-morning snack: 2 biscuits rich in cereals.
  • Lunch:
    • seasonal salad with 1 tablespoon of olives oil,
    • chicken (no skin) with brown rice,
  • Mid-afternoon snack: 1 cereal bar (80g).
  • Dinner: Fruit salad with walnut, honey, and cinnamon.

1.7. Sunday

  • Breakfast:
    • 1 slice of whole wheat bread,
    • 1 glass of fruit juice,
    • 1 coffee or tea (without sugar).
  • Mid-morning snack: 1 tablespoon nuts.
  • Lunch:
    • seasonal salad with 1 tablespoon of olives oil,
    • 1 serving of cheese,
    • 1 serving roasted steak.
  • Mid-afternoon snack: 
    • 1 slice of whole wheat bread,
    • 1 tablespoon of honey.
  • Dinner:
    • 1 serving of boiled brown rice,
    • 1 Greek yogurt 2% fat.

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The fantastic healthy menu ideas presented above will assist you in answering the question: “How to lose 4 kg in a week?” Follow these incredible meals and see how far you can push yourself. Let Liftyolife know about your early successes if you start your weight loss journey. Don’t forget to keep in touch with us through email and social media.

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