The 4 week diet: does it work? how to do it, benefits and menu

With the 4 Week Diet  you can lose up to 10 kg in just 4 weeks, losing those pounds has become possible.

Apart from the benefits that the 4 Week Diet  offers.

Almost always, when we want to lose weight , we don’t have enough time to do it progressively, because we are leaving everything to the last moment.

Losing weight quickly is not advisable, but sometimes we need that little push to feel good. So we threw some light.

Don’t worry, because there is a solution for everything. Write down! We no longer have the material time to do this in an orderly and little by little way.

Well, that won’t be a problem anymore, because in about a month, we’ll reach our goal by following the 4 Week Diet step by step .

Of course, we should strive and perform the 4 Week Diet as directed and lose 10 pounds in a month.

We already have a new challenge, we lost 10 kilos in 6 weeks, now we are going to explain how you should do to lose 10 kg in the 4 Weeks Diet , and not only that, we are going to explain how to maintain that weight, which is the most important thing.

4 week diet to lose 10 pounds 

Those 10 pounds we have left go quickly to make way for our 4 Week Diet .

This diet is very simple and you must do it as directed, without changing the order in which you consume the food.

The 4 Week Diet lasts a maximum of 1 month. but its effects will start to show in the first week.

During the first week you can lose up to 2.5 pounds effortlessly by eating just about everything.

If you follow the moderate 4 Week Diet , the results will be better in less time.

Remember that it’s good for your health to get moderate physical exercise at least three days a week. In addition to helping a lot in  the 4 Week Diet.

Is it safe?

Yes, because the  4 Week Diet is totally safe, because no group of nutrients is eliminated.

It is advisable for all those who are moderately or heavily overweight as it does not put your health at risk and you start to lose weight quickly, yes the 4 Week Diet  should be combined with moderate exercise on a regular basis. .

For the 4 Week Diet to be more effective, we can combine it by betting on healthy cooking, without refined fats or sugars, or short-chain carbohydrates , that is, simple.

If we choose the food  we eat well, we can provide the body with the necessary nutrients without adding too many calories.

For this, it can be helpful to choose foods  with a low glycemic index, which can be very helpful. foods  with a low glycemic index.

The glycemic index system is very effective and healthy, so we recommend that you keep it in mind when choosing which products to add to the 4 Week Diet .

You can also take into account the caloric intake of the products you consume packaged and opt for those that have less than 100 kcal per 100 grams of weight.

benefits 

• Lower risk of heart disease;
• Lower risk of having diabetes ;
• Prevents hypertension;
• A potentially greater life;
• Improved cognitive function;
• Lower risk of cancer ;
• Reduction of preservatives and chemicals;
• Higher consumption of antioxidants ;
• Less chance of suffering from Parkinson’s.

allowed foods 

• You can use a maximum of two tablespoons of oil per day (preferably olive);
• Sauces, cream, fried or battered are not allowed;
• Fruits are NOT allowed: Grapes, figs, figs, banana , cream, avocado, mango;
• Replace sugar with sweetener (saccharin, aspartame, stevia) or fructose;
• Drink two liters of water a day, outside of meals;
• Do not eat  pre-cooked or processed foods ;
• Do not consume alcoholic beverages;
• Carbonated drinks, soft drinks, beer, etc. are not allowed;
• The fruit should always be consumed before meals, so that the effect is satiated and eat less of the main dishes;
• We should try to consume the most caloric dishes in the morning and that the dinners are lighter.

how is it done 

The 4 Week Diet is based on a correct combination of foods to obtain immediate results, as we will consume few sugars and few fats , which are difficult for the body to digest and also accumulate faster in the body.

The 4 Week Diet has simple and easy-to-follow guidelines, which means that we don’t abandon it and in a month and a half we will change the eating habits that are making us fat.

And that’s why the body suddenly changes its life habits leading to healthier behaviors; lose weight quickly.

In addition, with the combination of exercises, we will achieve rapid and significant weight loss that will be maintained over time if we follow the 4 Week Diet  correctly.

How to lose 10 pounds

The key is to bet on healthy and fat -free cuisine , without adding calories to dishes in an exaggerated way.

Choose nutritionally interesting foods  that provide all the nutrients you need for the 4 Week Diet  and get your body to function properly and that are also not overly caloric.

That’s why we propose foods  with a low glycemic index and also choose seasonal fruits and vegetables, lean meats and fish that provide us with essential amino acids, all combined with cereals and legumes.

It is essential to add these foods  to  the 4 Week Diet.

4 week diet menu

1. Day:

• Breakfast:  Half a grapefruit or grapefruit or orange juice, a coffee and a slice of bread with a slice of turkey or ham;
• Mid-morning:  A low-fat yogurt or a piece of fruit;
• Food:  A piece of fruit, cooked without potatoes. A chicken breast fillet and an infusion;
• Afternoon:  low- fat yogurt ;
• Dinner:  A piece of fruit. Assorted vegetable cream (no potatoes) and an egg omelet.

2 Days:

• Breakfast:  Half a grapefruit or grapefruit juice, a coffee and a slice of bread with a slice of turkey or ham;
• Mid-morning:  A low-fat yogurt  or a piece of fruit;
• Snack:  A piece of fruit, grilled vegetables and grilled steak and an infusion;
• Afternoon:  A low-  fat yogurt ;
• Dinner:  A piece of fruit, grilled hake with garnished green beans.

3 Days:

• Breakfast:  Half a grapefruit or grapefruit juice, a coffee and a slice of bread with a slice of turkey or ham;
• Mid-morning:  A low-fat yogurt  or a piece of fruit;
• Food:  A piece of fruit. Lettuce, tomato and cucumber salad. Grilled turkey with vegetables garnish;
• Afternoon:  Celery, carrots and apple juice;
• Dinner:  A piece of fruit and a scrambled mushroom accompanied by mashed vegetables (no potatoes) and an infusion.

4 Days:

• Breakfast:  Half a grapefruit or grapefruit juice, a coffee and a slice of bread with a slice of turkey or ham;
• Mid-Morning:  A low-fat yogurt  or a piece of fruit;
• Snack:  A piece of fruit. vegetables with vegetables (stews) and an infusion;
• Afternoon:  A low-  fat yogurt ;
• Dinner:  A piece of fruit. Grilled turkey breast fillet.

5 Days:

• Breakfast:  Half a grapefruit or grapefruit juice, a coffee and a slice of bread with a slice of turkey or ham;
• Mid-morning:  A low-fat yogurt  or a piece of fruit;
• Snack:  A piece of fruit. Two steamed artichokes and grilled tuna;
• Afternoon:  Half pineapple;
• Dinner: Low-fat yogurt  with half pineapple chunks.

6 Days:

• Breakfast:  Half a grapefruit or grapefruit juice, a coffee and a slice of bread with a slice of turkey or ham;
• Mid-morning:  A low-fat yogurt  or a piece of fruit;
• Snack:  A piece of fruit. Vegetable stew (no potatoes) with ham tacos (no fat ) and an infusion;
• Afternoon:  Celery, carrots and apple juice;
• Dinner:  A piece of fruit. Grilled cuttlefish with zucchini and garnish with pepper. An infusion.

7 Days:

• Breakfast:  Half a grapefruit or grapefruit juice, a coffee and a slice of bread with a slice of turkey or ham;
• Mid-morning:  A low-fat yogurt  or a piece of fruit;
• Snack:  A piece of fruit. Lettuce, tomato and cucumber salad. A small plate of pasta or rice. An infusion;
• Afternoon:  low- fat yogurt ;
• Dinner:  Pineapple.

Revenue 

1. Fit soup

Ingredients:

• 1 large zucchini;
• 2 small chayotes;
• 2 medium carrots;
• 1 onion;
• 3 tomatoes ;
• green smell to taste;
• 2 boneless chicken breasts.

Preparation mode:

• Start by preparing the vegetables, washing and cutting them.
• Sauté the chopped onion in a pan with a drizzle of oil.
• Then add the tomato, and let it brown for 5 minutes.
• Add the other vegetables and let it cool.
• Add 1.5 liters of water and bring to a boil over medium heat.

In the meantime, prepare the chicken breast, taking it to cook in the pressure cooker.

When soft, turn off, drain and shred.

When the vegetables are soft, wait for them to cool and blend in the blender with the broth until it becomes a soup.

Return to the pan, add seasonings and add the chicken. Mix well and serve. If you want, you can leave some vegetables in pieces.

2. Fit eggplant lasagna:

Eggplant lasagna is one of the most sophisticated fit recipes for the 4 Week Diet  and weight loss, but still practical and simple to make.

Ingredients:

• 3 large eggplants  ;
• 7 Italian tomatoes ;
• 1 large onion;
• 2 garlic cloves;
• 100 light Minas cheese;
• 100 grams of light mozzarella cheese;
• 500 grams of ground duckling;
• oil for greasing;
• salt to taste.

Preparation mode:

• Wash and cut the eggplants  into very thin slices lengthwise.
• Separate a skillet with a little oil and brown the eggplants for 1 minute, to soften.
• If you want you can sauté in garlic for more flavor.
• In another pan, brown half the garlic and half the onion and sauté the duckling.
• Cook until golden and fluffy.
• In another pan, bring the tomatoes  to a boil and then sauté them with the garlic and onion, making a homemade sauce.

So now it’s just a matter of putting together your 4 Week Diet : separate a platter, add a layer of tomato sauce, one of eggplant , one of ground beef, one of mozzarella cheese and another of Minas cheese. Repeat the procedure until you run out of ingredients.

The last layer should be cheese. Bake at 180 degrees for fixings and serve.