IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 4
Heya,
This is the diet plan for the last week.
You can customize the plan so that if you cheat on one day, you follow the plan specially designed for the day next to your cheat day. The rest of the day's diet plan is free to mix and match. Goes with everyone, right!
IWB 1 month 4 kg weight loss: Diet plan week 4
Some important tips
1. Increase your antioxidants this week.
This is the week of partying where you could possibly drink and eat whatever you want to enjoy! This would ensure that your metabolism is great and is burning fat too.
2. Drink lots of water.
If you want to party and drink alcohol on any day, follow a simple rule. For every glass of drink (alcoholic drink), take a glass of water. Don't worry about the excuse that you have to go to the bathroom too often! Please drink responsibly. This trail is much better than being a tea teller and sitting in the corner and watching everyone drink and enjoy 😛
3. Have fun 🙂
If possible, dance like no one is watching 😉
Let's begin –
IWB 1 month 4 kg weight loss: Diet plan week 4
IWB Challenge Week 4 Day 1
| Party day | |
| 7:30 AM | Half a lemon in 1 glass of lukewarm water + 10 almonds |
| 8:30 AM | Omelette – 3 egg whites + 1 egg yolk + 1 black bread |
| 9:30 AM | Tea / coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of vegetables + 1 bowl of daal + 1 cup of cottage cheese |
| 4 p.m. | Tea / coffee without sugar + 2 Marie cookies / smoothie without sugar |
| 6:00 p.m. | Fruit salad (you can also have 1 fruit) |
| Eve | Enjoy the party :)! |
IWB Challenge Week 4 Day 2
| Diet day | |
| Whenever you wake up (only if you don't have an office 😛) | 1 glass of lukewarm water with lemon. If you feel like you still have a hangover, you can have tea or coffee, or anything that makes you feel more comfortable. |
| 8:30 AM | 3 egg whites |
| 8:30 AM | 1 small plate of Poha with lots of vegetables |
| 9:30 AM | Orange juice (rich in vitamin C, ideal for rejuvenation) |
| 11:30 AM | pear |
| 1:00 PM | Brown rice with vegetables + 1 cup of cottage cheese. If you're still in the party mood, indulge yourself. |
| 4 p.m. | Tea / coffee without sugar |
| 6:00 p.m. | Sprouts |
| 8:00 pm | 1 plate of green salad |
| 8:30 p.m. | Moong Daal Khichdi + 1 cup of vegetables + 1 cup of cottage cheese. No compromise on dinner. If you think khichdi is boring, enjoy a delicious soup and salad. |
| 10:00 PM | IF hungry, 1 cup of warm skimmed milk without sugar |
IWB Challenge Week 4 Day 3
| 7:30 AM | Half a lemon in 1 glass of lukewarm water + 10 almonds |
| 8:30 AM | 3 egg whites |
| 8:30 AM | 1 small plate of Sooji Upma |
| 9:30 AM | Tea / coffee without sugar |
| 11:30 AM | orange |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer bhurji + 1 bowl of daal + 1 cup of cottage cheese |
| 4 p.m. | Tea / coffee without sugar + 1 cup of boiled black chana |
| 6:00 p.m. | Steamed / cooked corn |
| 8:00 pm | 1 plate of green salad |
| 8:30 p.m. | Cabbage and egg, recipe here. 1 cup of cottage cheese or buttermilk |
| 10:00 PM | IF hungry, 1 cup of warm skimmed milk without sugar |
IWB Challenge Week 4 Day 4
| 7:30 AM | Half a lemon in 1 glass of lukewarm water + 4 figs + 2 plums |
| 8:30 AM | 3 egg whites |
| 8:30 AM | 2 idlis + sambhar |
| 9:30 AM | Tea / coffee without sugar |
| 11:30 AM | Strawberries – 5 |
| 1:00 PM | Brown rice with vegetables + 1 cup of cottage cheese |
| 4 p.m. | Tea / coffee without sugar + 1 piece of Dhokla |
| 6:00 p.m. | Fruit chaat / platter |
| 8:00 pm | 1 plate of green salad |
| 8:30 p.m. | Homemade vegetable soup (any) + sauteed vegetables. Recipe here |
| 10:00 PM | IF hungry, 1 cup of warm skimmed milk without sugar |
IWB Challenge Week 4 Day 5
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1 teaspoon of methi seeds overnight |
| 8:30 AM | 3 egg whites |
| 8:30 AM | 1 ragi dosa with peanut chutney / sambhar |
| 9:30 AM | Tea / coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of vegetables + 1 bowl of daal + 1 cup of cottage cheese |
| 4 p.m. | Tea / coffee without sugar + 1 cup of boiled black chanaa |
| 6:00 p.m. | Steamed / cooked corn salad |
| 8:00 pm | 1 plate of green salad |
| 8:30 p.m. | Moong Daal Khichdi + 1 cup of vegetables + 1 cup of cottage cheese |
| 10:00 PM | IF hungry, 1 cup of warm skimmed milk without sugar |
IWB Challenge Week 4 Day 6
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1 teaspoon of methi seeds overnight |
| 8:30 AM | 3 egg whites |
| 8:30 AM | 1 black bread sandwich with paneer / cheese filling. Recipe here. |
| 9:30 AM | Tea / coffee without sugar |
| 11:30 AM | orange |
| 1:00 PM | Brown rice with vegetables + 1 cup of cottage cheese |
| 4 p.m. | Tea / coffee without sugar + 1 cup of bhel |
| 6:00 p.m. | Fruit salad (you can also have 1 fruit) |
| 8:00 pm | 1 plate of green salad |
| 8:30 p.m. | Cabbage and egg, recipe here. 1 cup of cottage cheese or buttermilk |
| 10:00 PM | IF hungry, 1 cup of warm skimmed milk without sugar |
IWB Challenge Week 4 Day 7
| 7:30 AM | Half a lemon in 1 glass of lukewarm water + 10 almonds |
| 8:30 AM | 3 egg whites |
| 8:30 AM | 2 besan chillas |
| 9:30 AM | Tea / coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer bhurji + 1 bowl of daal + 1 cup of cottage cheese |
| 4 p.m. | Tea / coffee without sugar + 2 Marie biscuits |
| 6:00 p.m. | Sprouts |
| 8:00 pm | 1 plate of green salad |
| 8:30 p.m. | Homemade vegetable soup (any) + sauteed vegetables. Recipe here |
| 10:00 PM | IF hungry, 1 cup of warm skimmed milk without sugar |
This brings us to the end of the month! If you followed the plan, please share your experience with us. I am all ears for your success or not so success stories. It will help us do better next time.
If you haven't followed the IWB Weight Loss Challenge and are planning to prepare for it soon, feel free to leave your comments anytime. We are happy to motivate or help you in all possible ways 🙂
Lots of windward
Tarun
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