But this is a weight loss plan to lose weight slowly and keep it off.
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Many people strive to lose weight quickly. But is it really possible to lose 4 kilograms in just a week?
4 kilograms in 7 days: Is it truly possible?
According to the MayoСlinic, in order to lose one pound of fat per day, you need to burn approximately 3,500 calories per day. Unfortunately, this is completely impossible, not just undesirable.
You simply do not consume enough calories to provide energy to get through the day.
A 7-day diet plan to lose 4 kilos is an unrealistic task, and you shouldn’t believe anyone who tries to persuade you that this pace is healthy and achievable.
The recommended calorie intake for women is 1,600 to 2,000 calories per day, and for men, 2,000 to 3,000 calories.
In order to lose weight without harming your health, you can reduce your calorie intake by 500 or 1000 calories per day through dietary restrictions. This will result in a pace of 0.5-1 kilogram per week, which is the recommended pace for sustained weight loss.
Fast ways to lose weight can lead to nutrient deficiencies and poor metabolism, which then leads to increased weight gain.
BetterMe recommends healthy diets with realistic roadmaps for a beautiful body and life satisfaction long term. Here’s a healthy meal plan developed by EatingWell that, while not helping you to lose 4 kilograms in a week, may very well help you achieve that result in a month.
These are the basics of healthy weight loss as well as a meal plan to help you shed excess kilograms at an accelerated rate.
7 Day Diet Plan For Weight Loss:
Breakfast (201 calories, 14 g carbohydrates)
A cup of nonfat plain Greek yogurt, 1/3 cup blackberries, 1 Tbsp. of chopped walnuts.
A.M. Snack (70 calories, 18 g carbohydrates)
2 clementines
Lunch (360 calories, 30 g carbohydrates)
A serving of White Bean & Veggie Salad
P.M. Snack (32 calories, 7 g carbohydrates)
Haf a cup of raspberries
Dinner (555 calories, 37 g carbohydrates)
A serving of Ginger-Tahini Oven-Baked Salmon & Vegetables
Totals: 1,218 calories, 75 g protein, 106 g carbohydrates, 61 g fat.
Breakfast (288 calories, 22 g carbohydrates)
A serving of Greek Muffin-Tin Omelets with Feta & Peppers, one medium orange.
A.M. Snack (131 calories, 35 g carbohydrates)
One large pear
Lunch (344 calories, 47 g carbohydrates)
One serving of Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (51 calories, 10 g carbohydrates)
One large bell pepper, sliced
Dinner (394 calories, 14 g carbohydrates)
One serving of Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
Totals: 1,208 calories, 56 g protein, 128 g carbohydrates, 56 g fat.
Breakfast (288 calories, 22 g carbohydrates)
A serving of Greek Muffin-Tin Omelets with Feta & Peppers, and a medium orange
A.M. Snack (35 calories, 9 g carbohydrates)
1 clementine
Lunch (344 calories, 47 g carbohydrates)
One serving of Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (131 calories, 35 g carbohydrates)
1 large pear
Dinner (411 calories, 25 g carbohydrates)
One serving of Chicken Cutlets with Sun-Dried Tomato Cream Sauce with two cups of steamed broccoli florets.
Totals: 1,209 calories, 63 g protein, 138 g carbohydrates, 50 g fat.
Breakfast (229 calories, 30 g carbohydrates)
A serving of Blueberry Almond Chia Pudding
A.M. Snack (35 calories, 9 g carbohydrates)
One clementine
Lunch (344 calories, 47 g carbohydrates)
A serving of Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (226 calories, 7 g carbohydrates)
A serving of Greek Muffin-Tin Omelets with Feta & Peppers
Dinner (376 calories, 21 g carbohydrates)
A serving of Sheet-Pan Maple-Mustard Pork Chops & Carrots
Totals: 1,210 calories, 57 g protein, 114 g carbohydrates, 62 g fat.
Breakfast (229 calories, 30 g carbohydrates)
A serving of Blueberry Almond Chia Pudding
A.M. Snack (66 calories, 4 g carbohydrates)
Half a cup of nonfat plain Greek yogurt
Lunch (344 calories, 47 g carbohydrates)
A serving of Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (77 calories, 3 g carbohydrates)
10 dry-roasted unsalted almonds
Dinner (490 calories, 27 g carbohydrates)
A serving of No-Noodle Eggplant Lasagna with a serving of Traditional Greek Salad
Totals: 1,206 calories, 61 g protein, 111 g carbohydrates, 61 g fat.
Breakfast (201 calories, 14 g carbohydrates)
A cup of nonfat plain Greek yogurt with 1/3 cup blackberries, and a tablespoon of chopped walnuts.
A.M. Snack (131 calories, 35 g carbohydrates)
One large pear
Lunch (348 calories, 30 g carbohydrates)
A serving of No-Noodle Eggplant Lasagna with 1/3 cup of pomegranate seeds
P.M. Snack (116 calories, 31 g carbohydrates)
One large apple
Dinner (428 calories, 17 g carbohydrates)
A serving of Thai Tofu & Vegetable Curry with Zucchini Noodles
Totals: 1,224 calories, 67 g protein, 127 g carbohydrates, 57 g fat.
Breakfast (288 calories, 22 g carbohydrates)
A serving of Greek Muffin-Tin Omelets with Feta & Peppers with a medium orange
A.M. Snack (50 calories, 12 g carbohydrates)
Two medium carrots, sliced
Lunch (337 calories, 26 g carbohydrates)
A serving of No-Noodle Eggplant Lasagna with a medium bell pepper, sliced
P.M. Snack (131 calories, 35 g carbohydrates)
A large pear
Dinner (413 calories, 13 g carbohydrates)
A serving of Shrimp Cauliflower Fried Rice with 2 cups of mixed greens, and a serving of Homemade Vinaigrette with Sesame & Ginger.
Totals: 1,219 calories, 73 g protein, 108 g carbohydrates, 57 g fat.
If you’re striving to melt your excess fat, BetterMe can offer the best dietary options for all tastes, as well as powerful workouts for beginners tailored to your needs.
