TOP 4 Best diets with menus for 4 weeks for weight loss

Lose weight up to 20 kg in 4 weeks. The average daily calorie content is 760 Kcal.

Still looking for an effective way to lose a lot of pounds? Then pay attention to a cool diet that fully lives up to its name. If you stick to it for 30 days (this is the maximum period for following the diet), you can get rid of as much as 15-20 unnecessary kilograms.

Class Diet Requirements

Let us immediately note that the cool diet is suitable for people leading a fairly passive lifestyle, since its menu is low in calories. Active sports are not indicated with such a diet; it is better to limit yourself to light exercises or gymnastics. Otherwise, it is unlikely that you will be able to avoid weakness.

Before starting this technique, it is recommended to cleanse the intestines using laxatives and enemas. You can also resort to taking natural laxatives in case of constipation immediately during the period of following this diet.

The basis of nutrition on a class diet consists of the following products: lean meat fillet (the best choice is chicken or beef), eggs, vegetables and fruits, low-fat cheese, kefir and milk, black bread. The first three weeks the menu is the same. The fourth seven-day period mainly involves holding a kind of fasting monoday, when you need to eat certain foods. Everything is described in more detail in the “diet menu” section. The 21-day cool diet requires three meals a day. For the last 7 days of the diet, it is better to eat fractionally, stretching the proposed set of foods throughout the day.

While following the technique, it is forbidden to consume sugar, but it is allowed to include a small amount of honey in the diet. It is important that it is natural, without sugar.

To make the diet easier to follow, it is better to buy all the products in advance and plan the menu. Hang a printed menu in your kitchen so there are no questions about what to eat and when. It is also recommended to prepare food containers and bags so that you can take food with you to work or other places where you go. After all, you are unlikely to be able to find the food you need, say, in an office cafeteria or in catering establishments. To make it easier to count days and weeks, if you can, start dieting on Monday.

You don’t need to completely give up salt during your diet, but you should minimize its amount. As for hot drinks, you can leave weak coffee in your diet; it is better not to drink other liquids.

As a rule, weight comes off at different rates. During the first week, you usually lose from 5 to 7 kilograms. In the second and third weeks, weight loss is either very slow or may be absent altogether. Don't be alarmed, this is normal. During the last seven days, approximately another 9-11 kilograms will be removed from the body. Of course, the greater the initial weight, the more kilograms you will lose. It is very important not to violate the methodology and strictly follow the proposed menu. Otherwise, you may not only not lose weight, but even gain additional excess weight.

Considering the duration and complexity of the described technique, it is necessary to pay attention to the correct exit from it. This will help not only maintain the result, but also, possibly, get rid of a few extra pounds during the post-diet period.

Advantages and disadvantages

Pros:

• The biggest advantage is the ability to use it for people with diabetes, since it was originally developed for this group of people.
• A balanced menu prevents you from feeling hungry before the next meal.
• There are no age restrictions.
• The availability of products and the effectiveness of the menu give good results in weight loss without compromising health.

Disadvantages of the diet:

• Monotonous breakfast menu.
• Strict adherence to all rules. This is the main drawback, since many find it difficult not only to withstand monotonous food, but also to abstain from familiar foods for a long time.

Five main tips for the right exit from a diet

1. Control yourself

While following dietary rules, the body is likely to become hungry, which is why you may want to eat everything indiscriminately. The stomach will gladly support you, because it has not been fed so much “normal” food. It is very important to be vigilant after finishing the diet, especially in the first days. Be extremely careful about snacking. Even after a piece of bun, candy or other sweets, the kilograms lost with such difficulty will make themselves felt again. To avoid the wrong snacks, carry fruits, vegetables, and nuts with you. This will help you not to drown out the sharply awakened feeling of hunger with calorie harmfulness.

2. Introduce new products gradually

Over the course of a month-long diet, your stomach has become accustomed to processing the same food components, so you can’t help but lean heavily on what was forbidden, especially flour. Avoid drinking tea for as long as possible. It's still best to add a little quality honey to hot drinks. Be sure to provide your diet with a sufficient amount of protein: eat boiled eggs (primarily whites), chicken fillet (breast is especially good), low-fat cottage cheese. It is also useful to eat fresh vegetables, fruits, and berries (mostly non-starchy types). Whole grain porridges, vegetable soups, and various stewed vegetables are very useful for diversifying your diet.

3. Adhere to the principles of fractional nutrition

Breaking up your meals will help avoid repeated stretching of the stomach. Don't overeat, eat little and often. Ideally, eat 5-6 times a day. Firstly, this will help not stretch your stomach, and secondly, you will not encounter a feeling of acute hunger and the desire to overeat.

4. Drink water

Remember that every day you need to drink at least one and a half to two liters of clean water without gas (mineral water is possible). This norm is necessary for the human body to function properly. In addition, this practice will help you eat less.

5. Don’t eat 3-4 hours before going to bed at night.

Not eating a few hours before bedtime and having a light, low-calorie dinner will help you keep your weight within limits for a long time and forget about strict diets for a long time. It is useful to eat something protein for dinner (for example, lean meat or fish) in the company of a vegetable salad. Such a dinner will perfectly saturate the body and will not bring extra fat to the body.

Maggi Diet! Get rid of unnecessary 10-28 kg in 4 weeks

Features of proper adherence to the Maggi diet!
The duration of the protein diet is 4 weeks, during which time you can lose 10-28 kg. This is one of the few diets on which you don’t have to starve and dream of an extra piece of meat. Her diet includes a sufficient amount of meat, fruits, vegetables and eggs.

You will have to say goodbye to oil and any fats for at least a month. Broths are also prohibited. We refuse sugar and mayonnaise.

The Maggi diet is incompatible with alcoholic beverages. Alcohol, if absorbed under stress, can cause a lot of harm. Those diets that are based on drinking beer or wine require completely different “snacks”. It is even undesirable to drink white wine, which many consider dietary, even if you are firmly convinced that it does not make you fat. We also throw cigarettes into the far corner - during a diet, blood circulation accelerates and chemical processes change. Additional diseases can accelerate premature aging of the body.

Cool diet diet for three weeks

Day 1

Breakfast: half a liter of milk. Lunch: half a liter of milk. Dinner: 100 g of black bread and a glass of tomato juice.

Day 2 and 5

Breakfast: 100 g of black bread, greased with 20 g of butter; coffee, to which you can add a little milk and 1 tsp. natural honey. Lunch: 100 g of cooked beef or chicken fillet (without skin); 100 g low-fat cheese and 100 g black bread. Dinner: two chicken eggs, boiled or fried in a frying pan without adding oil.

Day 3 and 6

Breakfast: salad of two small apples and an orange or peach. Lunch: unfried vegetable soup (bowl); 2 boiled potatoes and 1 tsp. boiled green peas. Dinner: salad of two tomatoes and two cucumbers, 1 tsp. honey

Day 4 and 7

Breakfast: 100 g of cheese and a cup of coffee with milk. Lunch: 100 g of boiled beef or chicken fillet; 2 boiled chicken eggs; 100 g of black bread. Dinner: low-fat kefir (glass).

Chemical diet Osama Hamdiy

The founder is an American doctor. He created the weight loss program based on clinical research regarding proper nutrition. The technique was called the “chemical diet.” The specialist claims that a certain set of products can change chemical processes in the body, forcing organs and systems to work normally. With the help of a special menu, you can comfortably lose weight without experiencing hunger or health problems. Initially, the doctor developed a diet for patients with diabetes and obesity. Properly selected nutrition helped normalize weight and stop the pathological process.

The principle of the chemical diet

Weight loss occurs not by reducing the calorie content of food, but by changing chemical processes. When the body receives more protein and lacks carbohydrates, it begins to draw them from fat cells. Metabolism changes, accumulated reserves are used up, and weight loss occurs.

Nutrition Features:

• Every day you need to eat eggs for breakfast, lunch, dinner. If you are intolerant to this product, replace it with low-fat cottage cheese.
• For the dietary menu, choose lean meats - chicken, turkey. Rabbit, low-fat pork, veal.
• Intervals between meals are 3 hours.
• The duration of the weight loss program is 4 weeks.
• Pregnant or breastfeeding women should not start the diet. If you have chronic diseases of the gastrointestinal tract, you should consult with specialists.

It is allowed to eat vegetables, fruits, dairy products, lean meat, fish, and black bread. Sugar is excluded from the diet and salt intake is limited. During the day you need to drink 2 liters of liquid. The menu is created from a list of allowed products. Many sources cite the following protein diet for 4 weeks from Osama Hamdia:

In 4 weeks you can lose up to 15 kg of excess weight. The result depends on the accuracy of following the menu, the characteristics of the body, and the cause of excess body weight. The results are long-lasting and, with proper nutrition, last forever.

Contraindications to the cool diet

1. Of course, people under 18 years of age and in old age, women during pregnancy or planning it, or breastfeeding, should not eat this way.
2. Taboos for following this technique are diseases of the intestines and stomach, atherosclerosis, hypertension, impaired renal function, and any chronic diseases during the period of exacerbation.
3. Those who play sports, especially professional ones, should not eat in the suggested way.
4. It is highly advisable to consult with a qualified professional before starting such a strict diet.

Disadvantages of the Cool Diet

1. When on a strict and long-term diet, you may experience lethargy and hunger. The likelihood of such manifestations is especially high in the first days of dieting, when the diet is especially meager.
2. Constipation may occur when following the diet rules; in such cases, it is worth taking natural laxatives. Dieters often complain of increased thirst, so be sure to drink plenty of water.
3. It is possible that approximately on the third or fourth day of following the dietary rules, you will encounter a feeling of bitterness in your mouth or notice a white coating on your tongue. The developers of the cool diet advise not to be afraid of this. In this way, the toxins accumulated in the body signal themselves, and now they are leaving. For the same reason, a rash may appear. As a rule, it goes away in a day or two. If this does not happen, be sure to consult a doctor.
4. To maintain a great diet, you need to have strong willpower and endurance, because the method is not only strict, but also quite long.

Reviews of those losing weight

According to reviews from those losing weight, the diet is quite easy to tolerate; rarely does anyone feel weak or hungry. Of course, everyone’s results are different, some lose 6 kilos in 4 weeks, and some lose all 20, you must understand that the results depend on the state of health of each person and on the amount of extra kilos (so people with a large mass I can say goodbye to excess weight faster than those who are slightly overweight).

Some dieters continued the diet for more than 1 month to improve results. Also, those losing weight on a chemical diet are advised to still exercise.

Adviсe! If you are tired of grapefruit or there are signs of allergies, you can replace it with kiwi.

You can fully experience the taste of foods forgotten while losing weight, but remember that unlimited buns and sweets can very soon upset you with the weight you regain. Therefore, include physical activity in your daily routine and learn to say “no!” to unhealthy treats. Then nothing can spoil your figure and mood.