How to Lose Weight in 4 Weeks- Diet Chart for Weight Loss

To stay fit and maintain your shape a regular workout helps a lot. But when it
comes to losing weight and getting back in shape, a regular workout or exercise
routine wont suffice. You will have to take it a step further and take care of your
diet in order to lose weight. Even the gym instructors would tell you so. Exercise
and diet are the two sides of a coin. You cantachieve weight loss with just one of
them. A regular exercise routine and a healthy diet is your route to salvation.
Im following a Indian diet myself by a leading dietician. Me, my cousin, some of
her friends and a lot of people I know have taken diet from this dietician. And we all
have lost a considerable amount of weight to say the least.
You must be thinking that the diets given by the dieticians are personalized then
how can we all follow the same diet routine with our different weights and blood
groups. For starters, he doesnt gives the diet according to the blood group.
Though, generally the diets given by dieticians are personalized. I have noticed a
similarity In the diets given to me and others. And since now, that I know his diets
are universal. Id want YOU, Ratis lovely readers to reap its fruit as well.
When I first went to this dietician, he told me to get some blood tests done. Like
thyroid checkup, blood sugar, serum insulin in my case since I have PCOD. So its
just not about losing weight but getting to know the underlying reason of piling on
the kilos. In my case it was increased serum insulin levels. But in my cousins case
all her tests were ok, she was gaining weight because of her erratic routine and the
junk food she so loved. So if you think that you are doing everything right but still
gaining weight, the first thing you should be doing is finding the underlying reason
for it.

First things first, If everything with you is fine your weight gain is due to lethargy,
wrong dietary habits and erratic routine. So When u go on a diet make sure that
whatever plan u follow it must be timed right as well. You must wake up latest by
8:00 ( thats for the late risers, even I used to wake up by 10 or 11). This is the
most important thing in your routine because the body has its own clock and you
shouldnt mess with it.
This diet is split in 4 weeks period with the diet changing every week.
Before starting the diet weigh yourself and write it down somewhere. This way you
know where you started and you feel good to see the scales going down.
Some things you need to follow this diet:
1.

No salt after 7:30

2.

No aerated drinks. Yes that includes even the diet version.

3.

Restrict mango and banana

4.

Restrict potato and rice.

5.

No artificial juices as well.

6.

Half an hour of aerobic exercise daily. If u want to join a gym good enough.
But if due to any reason maybe time or money constraint u cant join a gym. All
you need is a comfortable pair of shoes to do some aerobics, a skipping rope to
do at least 500 skips (5 sets of 100 skips and increasing it as you go). 1.5 -2
kgs dumbbells for toning your upper body. Just these basic things and you are
set.

7.

20 mins of breathing exercise. ( Im talking about Baba Ramdevs pranayam)

Without further ado I present you with the Indian diet.

Week 1
8:00 am (as soon as you wake up) 2 glasses of methi seeds water ( soak 1tsp of
methi seeds in 2 glasses of water. Strain out the methi seeds and drink the water.

Helps a lot in water retention and bloating) 5 soaked almonds with the skin. 1 kali
mirch u dont have to chew it just swallow it down.
9:00 am 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad
and chutney
11:30 am one fruit of your wish
1:30 pm A small plate of salad before starting the meal. The fibers in the salad
fills u up which in turn prevents false hunger that makes u overeat.1 bran chappati
(mix wheat flour and wheat bran in equal proportions.) with 1 bowl ( normal sized
katori ) of dal. Generally at my place dal is cooked at night so I used to store the
dal made at night for the other days lunch, u can do the same.
5:00 pm 1cup of milk or tea with 2 biscuits(just marie, no other biscuits)/ 1
small bowl bhuna channa/ 1bowl popcorn ( not the buttery act 2 ones but air
popped popcorns without the butter)
7:30 pm A small plate of salad before starting the meal. 1 bran chappati with 1 k
vegetable ( any vegetable not rajmah, channa or kadhi)
8:30 pm one fruit of your wish
When this week ends, weigh yourself again. Im sure u must have lost weight. I lost
1.8kgs in the first week itself. U lose the max in this week because you lose all the
water weight and the bloating is gone. The further weeks you are surely going to
lose weight but it wont be this much.
Now to the next week.

Week 2
8:00 am (as soon as you wake up) 2 glasses of tulsi leave water ( soak 5 tulsi
leaves in 2 glasses of water. Strain out the leaves and drink the water.) 5 soaked
almonds with the skin. 1 kali mirch.

9:00 am 1 toast (brown bread) with amul lite butter / hung curd dressing/ salad
and chutney
11:30 am one fruit of your wish

1:30 pm A small plate of salad before starting the meal. 1 sandwich (2 brown
breads with paneer filling, if you are a vegetarian and egg whites, if you are a non
vegetarian.)
5:00 pm 1cup of milk or tea with 2 biscuits
7:30 pm A small plate of salad before starting the meal. 1 bran chappati with 1 k
vegetable (this week you can take rajmah, channa or kadhi )
8:30 pm one fruit of your wish
This week I lost just .9kgs
Week 3
8:00 am 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali
mirch.
9:00 am 1 glass of milk and a fruit
11:30 am one fruit of your wish
1:30 pm 1 bran chappati and any vegetable
5:00 pm 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl
popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm 3 pcs steamed or roasted chicken or fish + salad (non vegetarians)
Any one of the following for vegetarians:
1. 1 bowl dal .+ 1 bowl curd + salad
2. 1 bowl veg + 1 bowl curd + salad
8:30 pm one fruit of your wish
Week 4
8:00 am 2 glasses of methi seeds water. 5 soaked almonds with the skin. 1 kali
mirch.
9:00 am 1 glass of cold coffee and a bb toast
11:30 am one fruit of your wish
1:30 pm This week you have a lot of options which you can take alternatively.
1.

1 bowl sprouts + fruits

2.

2 bowl vegetables + salads

3.

1 bowl dalia + 1 bb toast

4.

1 bowl vegetables + 1 bb toast

5.

1 bowl kadhi + 1 quarter plate rice

5:00 pm 1cup of milk or tea with 2 biscuits/ 1 small bowl bhuna channa/ 1bowl
popcorn (not the buttery act 2 ones but air popped popcorns without the butter)
7:30 pm 1 bran chappati and 1 bowl vegetable.
8:30 pm one fruit of your wish
By the end of the month you will definitely lose 3-6 kgs I lost 4.3 kgs in a month
with PCOD. Im sure u can do better.
He also gave me some really good gyan as well. According to him when on a diet
your social life wont stop but you can still manage your weight without locking
yourself at home. Some pointers for it. :
1.

When you go out with friends try to have your lunch or dinner at subway. The
healthiest option out there. Take a veggie delite sub in brown bread and eating
out wont harm your diet and weight at all. Tell them not to put mayo in it
though.

2.

If you dont have a say in the place of eating then make your choices
sensibly. If you go to eat Chinese have rice rather than noodles. Order stir fried
veggies instead of Manchurian. And control your proportions. Dont take fried
starters. Avoid those thick soups they are no good.

3.

When going out just pick 2 fruits before sitting in the car and eat it on your
way to the venue. When you are already a little filled before going out. Your
somewhat filled stomach helps your mind take the right decision.

4.

If eating Indian, order tandoori chappati rather than butter naan or parantha.
Take less gravy since it is the most fattening.

Even if you dont want to lose weight keep these points in your mind and you will
be able to maintain your weight easily.
So go on a diet now and get your svelte figure back.
P.S.: I really want to thank Rati for giving me a platform to share my thoughts and
ideas without having me to bear with the responsibility of making a whole blog
work. Thanks, and I hope I get to write here in future as well.
By Priyanka

I am starting this plan from tomorrow itself. Thank you Priyanka. -Rati:)
Image Sourec 1, 2 and 3
I have started a thread on weight loss challenge where we would be updating our
daily intake. Writing our meals would keep us disciplined and since there would be
others who would be reading about your challenge, the chances of cheating would
be less. So join in for the One Month Weight Loss Challenge. Those who have
not registred in forums, you may do it now. It takes less than a minute to
register.

Andhra Diet Plan For Weight Loss (Telugu Cuisine)

Here is a detailed 1 day Andhra diet plan for weight loss. You can find some more
options at the end of the table.

MENU

CALORIES (KCAL)

PROTEIN (GMS)

EARLY MORNING

1 glass Warm water with Lemon

1 cup Tea(without sugar)

35

2- Marie biscuits

56

Total calories-91

Protein 4

BREAKFAST

3 pieces of idli

120

1 soup bowl Anapakaya sambar

152

11

1 Tbl spoon kottimera chutney

30

Total calories-302

Protein 14

koddiguddu telasona omlette (2 whites)

75

4.2

2 slices Toasted brown bread (without butter)

100

Total calories- 175

Protein-7.2

OR

MID MORNING

1 Apple / Mixed fruit bowl (60 gms)

40

Green Tea (No Sugar)

LUNCH

1 soup bowl (50 gms uncooked) dampadu biyyam

200

1 soup bowl kurralu sambar

152

11

1 bowl Kachumber

75

Total calories-427

Proteins-21

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)

EVENING

1 cup Green tea / Coffee (without sugar)

35

2 Wheat Rusk

80

Total calories-105

Protein-4

DINNER

1 Soup bowl Godhuma Rawa veg Upama with

lemon

152

1 bowl Ullipaya and Kerradosa Raita

100

Salad

30

1 bowl Peruguannam (curd rice )

100

Total calories-380

Protein 18

10 minutes,walk post dinner + 1 cup warm water with lemon / Green tea (no sugar)

BED TIME

1 glass Warm water with lemon

4 Soaked almonds

20

Total calories 20

Total Proteins 3

Total
calories=1238

Total
protein=56.2

Kerala diet plan for weight loss (1200 calories)

If you are a person who cannot forego your rice, sambar, and upperi (side dish of
veggies) diet, I am providing a kerala diet plan for weight loss for you to follow. Here is a
detailed 1200 calorie Kerala diet plan for weight loss:MENU

AMOUNT

CALORIES
(KCAL)

PROTEIN
(GMS)

EARLY MORNING

Warm water with Lemon

1 glass

Tea(without sugar)

1cup

35

Marie biscuits

56

Total calories-91

Protein 4

BREAKFAST

Godambu Puttu (with very less

coconut)

2 pieces (regular size)

164

Kadala curry (chick pea curry)

1 small cup

100

Total calories264

Protein 9

OR

Appam

Nadan Mutta Roast

2 piece

100

2 no.

150

Total calories250

Protein-9

MID MORNING

Apple / Mixed fruit bowl

1 med / 50- 60 gms

40

Green Tea (No Sugar)

LUNCH

Chuvanna Matta arichoru (red

rice)

1/3 rd soup bowl (50 gms

uncooked)

120

Sambar (no coconut )

1 medium bowl

75

beetroot Pachadi

1 small bowl

75

Total calories270

Proteins-11

Cabbage thoran (with less

coconut)

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)

EVENING

Green tea / Coffee (without

1 cup

35

sugar)

Wheat Rusk

80

Total calories105

Protein-6

DINNER

Pathiri

150

Mulakitta mean curry

1 med bowl

150

Salad

1 medium bowl

30

Total calories330

Proteins-12

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)

BED TIME

Milk

1 cup

75

Soaked almonds

4 no.

20

Total calories
95

Total Proteins
5

Total
calories=1195

Total
protein=47

TOTAL

Burning Body Fat For Weight Loss!

Want to start burning body fat for weight loss ? In this article, I will explain to you the
best approach to calorie burning in order to achieve better weight loss results. Lets find
out how you can start burning body fat for weight loss.
The human body is designed in a way that it can use carbs, fat or protein to
derive energy. The body decides the source to use based on various factors like
availability and type of activity, among other things. Particularly while exercising, the
body does not choose to burn fat immediately. hence short duration exercises may not
be very effective in burning body fat. Here is a short description of the way the human
body uses two different sources energy.
Burning body fat for weight loss

Everything you eat is metabolized and simple sugars are formed in the body. These
sugars satisfy the immediate energy requirements of the body. The excess simple carbs
are then converted to glycogen and stored in the body. These glycogen stores are called
upon when blood sugar begins depleting.
Stage 1
0 minutes to 15 minutes During this phase, the body uses simple sugar in the blood
for its energy requirements. Those who eat a low carb diet have limited glycogen stores
in the body. They may lack stamina and feel tired immediately.
Those who work out for short durations tend to burn only carbs and not really burn
body fat for weight loss. This may help in maintaining the current weight but, not really
in losing weight.
Stage 2
15 minutes to 30 minutes As the training session progresses further, the body shifts
from using simple carbs to utilizing glycogen stores.In order to utilize these glycogen
stores to the fullest, one must increase the intensity of workout. Once the glycogen
stores are utilized the body turns towards burning body fat for weight loss.
Stage 3 Burning body fat for weight loss

After 35 minutes of exercise, the body enters the fat burning zone. In this phase, the
maximum calories burnt are derived from body fats. How much body fat you burn will
depend on the training intensity. A lot of people either stop working out by this time or
get tired and reduce the intensity, by doing yoga or other slow exercises. You will be at
the losing end in such cases. Although weight loss will occur if you are following the
energy deficit law, but you may not be burning body fat for weight loss.
Training Intensity and Burning body fat for weight loss
Training intensity is as important as training duration in deciding whether the body
should be burning carbs or burning body fat for weight loss.
Recent research have suggested that a long-duration, moderate-intensity aerobic
workout is much more effective for weight loss as compared to high intensity workout.
In these long duration exercises, the body utilizes its glycogen stores effectively and
starts burning body fat for weight loss.
During high-intense training sessions such as interval running, the human body tends
to prefer carbohydrates as the main source of energy as these may be easily accessed and
used to fulfil energy needs during the exercise.
Conclusion
The human body uses its source of energy depending upon factors like workout
intensity, workout durations, body types etc,. You will lose weight as long as you are
successful in creating the required energy deficit.
The best way to lose weight is by using both energy sources, burning carbs as well as
burning body fat for weight loss.

Increase training duration and intensity.

Alternate between a hard interval workout and a low cardio session

Develop good eating habits if you want to keep the weight off for life. No matter how
much you push yourself on the treadmill, you can never compensate for bad eating
habits. So here is how you can burn fat without getting fried

amil diet plan for weight loss (1200 calories)

MENU

AMOUNT

CALORIES
(KCAL)

PROTEIN
(GMS)

EARLY MORNING

Warm water with Lemon

1 glass

Tea(without sugar)

1cup

35

Marie biscuits

56

Total calories-91

Protein 4

BREAKFAST

Sprouts dosa

2 small

200

Tomato + onion chutney

1 cup / 50 gms

20

0.5

Total calories220

Protein-5.5

OR

2 Egg White omlette with

capsicum

(2 egg white )

150

Brown Bread Slice

2 no.

100

Total calories250

Protein-10

MID MORNING

Apple / Mixed fruit bowl

1 med / 50- 60 gms

40

Green Tea (No Sugar)

LUNCH

Vegetable brown rice pulav

1/3 rd soup bowl (50 gms

uncooked)

200

Cucumber and onion raita

1 small bowl

75

3.5

Mix veg salad

1 bowl

30

Total calories305

Proteins-8.5

OR

Ragi balls (kaali),

3 medium size

200

Vendakkai Poriyal (lady finger

veg)

1 med bowl

48

Keerai thandu Sambar

1 med bowl

75

Salad

1 med bowl

30

Total calories
353

Proteins 13.5

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)

EVENING

Green tea / Coffee (without sugar) 1 cup

35

Pachai payaru sundal

(sprouted green gram)

70

Total calories105

Protein-6

1 bowl

DINNER

Samai Khichadi (fox tail / little

millet khichadi)

1 soup bowl

255

Thayir pachadi

1 med bowl

70

1.5

Salad

1 medium bowl

30

Total calories335

Proteins-10.5

10 minutes,walk post lunch + 1 cup warm water with lemon / Green tea (no sugar)

BED TIME

Milk

1 cup

75

Soaked almonds

4 no.

20

Total calories
95

Total Proteins
5

Total
calories=1191

Total
protein=45

TOTAL

South Indian Diet Plan for Weight Loss (1200 calories)

FOOD ITEM

AMOUNT

CALORIES
(KCAL)

PROTEIN
(G)

Early Morning

Lukewarm water with lemon

1 cup

Tea (without sugar)

1 cup

35

Marie biscuits

56

Breakfast

Ragi ganji/Rava ganji

1 glass

100

Idli with Sambar

2 no

150

or Neer dosa coconut chutney

2 no

150

Mid morning

Fruit salad

1 m bowl

40

Green tea (without sugar)

1 cup

35

Ragi ball ( 2 no ) /steamed rice

1 bowl

200

Koshimbiri

1 bowl

30

Bus saaru

1 bowl

50

Cabbage palya

1 bowl

50

Lunch

Evening

Green tea (without sugar)

1 cup

35

Wheat rusk

120

Dinner

Chapati (without oil)

200

Bhendekai gojju

1 small bowl

100

Curd

1 medium bowl

60

Total

1161 kcal

47 g