How to Lose Weight in 4 Weeks- Diet Chart for Weight Loss. Rati’s darling hubby wrote a very thorough article here about fitness. Making us girls acquainted with the point of view of the opposite sex.
We all were totally impressed and agreed to every word he said. So let’s take the same thought a little further.
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 won’t 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 can’t achieve weight loss with just one of them. A regular exercise routine and a healthy diet is your route to salvation. I’m 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 doesn’t 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. I’d want YOU, Rati’s 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 it’s 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.
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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: 0. I used to wake up by 1. This is the most important thing in your routine because the body has its own clock and you shouldn’t 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: No salt after 7: 3. No aerated drinks. Yes that includes even the diet version. Restrict mango and banana.
Restrict potato and rice. No artificial juices as well. 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 can’t join a gym. All you need is a comfortable pairof shoes to do some aerobics, a skipping rope to do at least 5.
Just these basic things and you are set. Strain out the methi seeds and drink the water. Helps a lot in water retention and bloating) 5 soaked almonds with the skin. 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. 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.
A small plate of salad before starting the meal. Also Read: 1. 0 Golden Rules to Weight Loss. When this week ends, weigh yourself again. I’m 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 won’t be this much.
Now to the next week. Week 2. 8: 0. 0 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. A small plate of salad before starting the meal.
A small plate of salad before starting the meal. This week I lost just . Week 3. 8: 0. 0 am – 2 glasses of methi seeds water. Any one of the following for vegetarians: 1. Week 4. 8: 0. 0 am – 2 glasses of methi seeds water.
This week you have a lot of options which you can take alternatively. By the end of the month you will definitely lose 3- 6 kgs I lost 4.
PCOD. I’m 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 won’t stop but you can still manage your weight without locking yourself at home.
Some pointers for it: 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 won’t harm your diet and weight at all.
Tell them not to put mayo in it though. If you don’t 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.
Don’t take fried starters. Avoid those thick soups they are no good. 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. If eating Indian, order tandoori chappati rather than butter naan or parantha. Take less gravy since it is the most fattening. Even if you don’t 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.
It is so convenient, without any complexity. Eachday becomes motivational when everyday u find the weighing scale moving. My daugbter who has PCOD and I going through pre menopausal phase were gaining weight, Both are benefitting out of this diet plan. Thanks ones again”.
ANITA Realistic diet plan.. Loved it. September 3, 2. I have just started this plan with a few modifications which i think everyone should add in their diet Morning - add one glass of luke warm LEMON HONEY WATER It helps a lot in controlling weight”.
Nisha Perfect. August 1. I'm planning to start with this one from tomorrow itself. Also I want to know what according to you is the best time for exercising, in case I plan to join gym too.
But they say we should not eat anything 3 hours before or after gyming. Please advice!”. - Sheetal It's working. April 2. 5, 2. 01. Still have to reduce to 6. I am unable to do aerobics as got confused which video to be followed.
Can u share Any aerobics video which u followed so it helps me alot.”. Eesha Tagged as. 4 week diet loss.
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Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. I stumbled across a fascinating article on something crazy called Intermittent Fasting (IF). Consisting of regular 1. Intermittent Fasting has been shown scientifically to help achieve fast weight loss, better health, and increased fitness levels. As a student of Optimal Living, I knew I had to dig in and learn more.
And thus began an incredible journey down the path of intermittent fasting, towards my craziest challenge so far. The Evolutionary Perspective. Before I begin this story, let’s take quick walk up our family tree, all the way back to our hunter- gatherer ancestors, to understand this whole Intermittent Fasting concept. Now these guys, the hunter- gathered, they didn’t eat 3 meals at day at regular intervals like most do now.
No, instead they went hunting & gathering, sometimes for days, before finding something good. As leading neuroscience & ageing expert Mark P. Mattson tells us, “our ancestors consumed food much less frequently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to grazing.”Hmm interesting. Could it be that modern society has put the human specie “zoo- like” environment, and our eating patterns have become progressively less optimal? And more importantly, what happens if we start eating the way we’re evolutionary programmed to? The answer, it turns out, is “amazing things”. The Mind- Blowing Health Benefits of Intermittent Fasting.
Here are the scientifically proven benefits of doing regular fasts of 1. Increased Fatty Acid Oxidation (Body burns more fat as energy, leading to fast weight loss)Increased Cell Resistance (Slowed down ageing process, improved immunity)Increased Insulin Sensitivity (Less fluctuation in blood sugar levels, more constant energy & mood levels)Reduced Cortisol Production (Lower stress levels)Reduced Inflammation (Faster body healing, repair, and recovery)Reduced Cancer Cells Proliferation Rate (Reduced incidence of several types of cancer)Reduced Cognitive Decline for patients with Alzheimer’s disease and Parkinson’s disease. Reduced Incidence of Heart Disease. Not bad eh! And you haven’t heard the craziest part yet: most people start experiencing these benefits within 2 weeks of starting to fast! Oh, and if it weren’t enough, here’s a study that simply blows my mind: In the.
On average, the worms on the IF cycle outlasted their counterparts on a regular diet by 1. The life- span extension of these worms was the equivalent of keeping a man alive for 6. I know these are only worms, but still. My Thoughts As I Discovered This. This was all phenomenal stuff, no doubt about it. And as someone who loves experimenting, often with the goal of optimizing body, mind, and health, it was very alluring.
However, there was one major issue separating me from these incredible benefits. I had to FAST to obtain them! I had to abstain from my beloved food for 1. How the hell was I supposed to do that? To put you in context, I’m like the anti- fasting guy.
I usually eat every 2 hours, and I’ve always been a big believer in the 6- small- meals- a- day concept. I bring snacks everywhere I go. The Asian girls in my classes always giggle when they see me peel and eat hard boiled eggs in the middle of a lecture to get my protein fix. The other problem is that when I go without food, I feel like crap. As soon as hypoglycemia (low blood sugar) sets in, my energy drops and I get cranky.“Yeah”, I thought, “You know what? Screw this fasting thing.
I love food too much, and this is crazy anyways”. Turning Point: The Universe Gets Involved. Later that night, something strange happened. I grabbed the Men’s Health magazine issue next to my bed for a little pre- sleep reading. I opened the magazine randomly in the middle.
The article that was in front of me? A piece on Intermittent Fasting titled “The World’s Most Effective Diet”. Wow. I’m a big believer in the flow of the universe, and that signs are the universe’s way of hinting us the right direction. As I read the MH article, I was moved by the great insight the author provided as he related the day- to- day lifestyle of an “intermittent- faster”, and describe all eloquently all the ways it had improved his life.
I couldn’t help but think the universe was telling me something. This article was no coincidence, it was a sign. I pondered on Ralph Waldo Emerson’s wisdom that “all life is one big experiment. The more experiments you do, the better.” and right there and then, I made a decision: “Intermittent Fasting for 1. Let’s do it.” Boom!
I turned off the lights and closed my eyes, hoping to sleep for as long as possible. I wasn’t allowed to “break fast” until 5: 3. I had solid 7. 5 hours of no- food time ahead of me. All righttttt! I thought about it, and couldn’t even recall the last time I’d gone more than an hour before having my morning smoothie. I remembered wondering what I had gotten myself into, but I had committed to this little project and there was no way I was backing out. I did a little yoga, took my (cold) shower, and prepared my “copious” breakfast: a liter of green tea.
I headed over to my computer, knowing full well that the key to this whole operation was to keep myself busy all day. I started working on my upcoming e.
Book. I immersed myself in it, and before long I had an hour of good writing under my belt, and it was time to make more tea. Over the next few hours, I had little waves of hunger come in and out, but overall I felt focused and achieved a great state of flow. After 3 hours of solid creative work, I decided to step outside and enjoy the afternoon sunshine. I got on my bike, and went cruising around Perth, enjoying life. I couldn’t believe how well this experiment was going. When I got back from my bike ride, I remembered I had to do something.
It was Sunday 4pm, the weekend market was about to close, and I didn’t have my groceries for the week. That’s right, I had to go grocery shopping. I had to go buying large amounts of delicious food after 1.
The stakes had just been raised. I walked into the market, and my nostrils were immediately flooded with the wonderful aromas of fresh baked bread and croissants. I felt this sharp pain in my stomach, and thought about turning around. But no, this was a challenge, and pushing myself through this could only make me stronger. I got everything I needed, paid for my stuff, and even managed to remain courteous to the cashier despite my advance state of hunger.
As I walked out, I looked down at my watch. I just had to go home, put the groceries away, then I would cook one hell of a feast. I felt a bit woozy driving home, my mind was a bit foggy as I unpacked my groceries, but before I knew it, my i. Phone alarm went off. A proud smile beamed over my face. I had just crushed this fasting day, put myself out of my comfort zone, and come out a bit stronger on the other side. Best feeling ever.
And then, it was time for some fooooood!!! On fasting days, I appreciate my food SO MUCH more. That first bite of food after 1. I experience a high level of mental clarity, as more of my energy is being using for cognitive activities instead of the digestion process. I’m more productive and get more stuff done, because I spend less time preparing & eating food. It’s making me mentally tougher, it’s increasing my self- control.
While cold showers give me a “let’s do this”- type mental toughness, fasting helps me remain focused & persistent over a longer period of time. Both are equally important part of getting my mind where I want it to be. Stepping Things Up: Training in a Fasted State. On the 1. 0th Day of Fasting, I celebrated by pushing the envelope a bit. Stepping things up if you will. I was chilling at the beach, and eventually got restless from too much reading & journaling, so decided to get up and go for a run along the water.
This would be my first ever “fasted training session” and besides being fun, this run would serve 2 purposes: 1. Put my body under more “stress”, thus possibly “supercharging” the benefits of the fast. Allow me to enjoy the sights provided by the return of Australian summer & bikini- season : )The workout was amazing, I felt light and fast. I didn’t get tired, my mind felt clear, and I even received a few smiles from the ladies.
Overall, great success. That night, happy with my first fasted training, I found myself thinking how I could take this Intermittent Fasting experiment to the next level. The very first article I found, on Fasted Training, absolutely blew my mind. This article by Intermittent Fasting expert Martin Berkhan looked at a groundbreaking study that looked at 2 groups of subjects, and put them on a cycling training program for 4 weeks.
One group would do the training in fasted state, while to other group would have food before training. At the end of the 4 weeks, when comparing the results 2 main findings were discovered: 1. The fasted group increased VO2. Max by 9. 7% vs 2. This means that the fasted had a significantly greater fitness improvement.
The fasted group increased Glycogen Storage (how much energy is stored in the muscles) by a whopping +5. This is of particular interest for endurance athletes because it allows for greater energy reserves. Think of it as a bigger fuel tank on a racing car. The article also taught me something very interesting: Kenyan runners, arguably the best endurance athletes on the planet, are known to do most of their training in a fasted state. Wait, what? Researchers then compared the subjects’ post- fasting blood samples to those taken after a day of normal eating. The scientists observed that the male participants’ levels of human growth hormone (HGH) were 2. HGH? WHAT?? For those who don’t know what it is, HGH is pretty much the “superhuman” hormone.
It’s a commonly used substance in illegal doping protocols by high- level athletes.