12 Fastest Diet Plans to Lose Weight in 4 Weeks
Excess body weight is indeed a problem that many people face. However, through the right diet plan, you can lose weight quickly and healthily.
In this article, we will share 12 of the fastest diet plans to lose weight in just 4 weeks.
Why It's Important to Lose Weight Healthily
Losing weight instantly through strict diets, starvation, and excessive exercise may be tempting.
However, methods like this risk disrupting health and causing the body weight to spike again afterwards.
Therefore, you need to lose weight in a healthy and gradual manner so that the results can be maintained.
Limit Daily Calorie Intake
One of the most effective tips in a diet plan is reducing total calorie intake. To lose weight healthily in 4 weeks, limit your calorie intake to about 1200 calories for women and 1500 calories for men.
You can consume healthy foods like fish, chicken, and eggs at every mealtime but with smaller portion sizes.
Drink Plenty of Water
In addition to limiting calories, increasing water consumption is also important for smooth body metabolism when wanting to lose weight fast.
Aim to drink at least 2 liters of water per day, even better if you can drink 2.5-3 liters. If you are bored of drinking plain water, you can also add lemon, peppermint or berry fruit for a different taste.
Always Have Breakfast
Breakfast is the most important mealtime in this 4 week diet. It’s better to have breakfast with eggs, whole grains, berries, non-fat yogurt and nuts to get healthier nutrients.
Avoid sweet cereals and high fat bread if you want to feel full faster and lose weight faster.
Have Fruits and Vegetables for Lunch
For lunch or fast weight loss diet menu, choose a combination of fresh high nutrient fruits and vegetables that are low in calories.
Some good fruits include apples, pears, bananas, grapes, oranges or watermelons. As for vegetables you can choose spinach, broccoli, carrots, peas, beans or salmon.
Eat More Protein for Dinner
Although the diet is strict, protein intake still has to be met so as not to be hungry quickly and prevent muscle loss.
Therefore, increase protein foods for dinner such as tofu, tempeh, beans, lean chicken, or fish. Combine with brown rice, potatoes or soba noodles to provide a filling meal.
Do Hiit At Least 3 Times a Week
Supporting the 4 week diet plan with exercise is also important. One of the most effective is High Intensity Interval Training (HIIT) which significantly increases the body's metabolism.
Simply do 20-30 minutes of high intensity HIIT 3-4 times a week.
Get Enough Sleep Every Night
Another often overlooked factor in a diet plan is lack of sleep. In fact, the body needs adequate rest so that hormones and metabolic processes can work properly.
For that reason, make sure to sleep 7-8 hours per day for optimal dieting results in 4 weeks.
Limit High Calorie Foods
The next point is to avoid or limit foods high in sugar, fat and salt which can interfere with diet plans.
Some of those that should be avoided are all types of fast food, pizza, sausages, sweet or salty snacks, candy, ice cream and soft drinks.
Consume Vitamins and Minerals
Consuming vitamins and minerals is also important when undergoing a diet program.
Some that are recommended include vitamins C and D, magnesium, iron, selenium and zinc which can be obtained from supplements or certain healthy foods.
Don't forget to consult your doctor regarding supplement needs during your diet.
Meet Fiber Requirements
Don’t neglect fiber consumption during your diet because this is important for maintaining the digestive system, making you feel full longer, and lowering blood sugar levels.
Consume vegetables, fruits, whole grains and nuts every day to meet your ideal daily fiber needs.
Evaluate and Maintain Healthy Eating Patterns
After achieving your weight loss target in 4 weeks, it’s important to keep maintaining healthy and balanced eating patterns.
Evaluate what worked well and keep doing the same thing to maintain your ideal body weight in the long run.
There are 12 diet plans that you can try to lose 5-10 kg in 1 month.
Make sure to keep focusing on balanced nutrition and proper eating patterns so that body weight stays maintained after completing this diet program. Good luck!