Milk Diet For Fast Weight Loss – Lose 8 Pounds In 4 Weeks

Milk is a rich source of protein and calcium. That said, the use of milk diet for weight loss is growing popular. It may help shed the fat without reducing muscle mass (1). However, being only on the milk diet is not ideal as it may cause a deficiency of other vital nutrients. Hence, you need a modified milk diet that is more nutritionally balanced. In this 4-week milk diet plan, you can lose up to 8 pounds. You will consume milk and other low-calorie foods and engage in an easy workout regimen. As a result, you will lose the flab, improve bone and muscle strength, and increase stamina. Here’s everything you need to know about the milk diet for weight loss. Scroll down!

How Does The Milk Diet Work For Weight Loss?

If you’re just starting your fitness journey, you might wonder, “Is milk good for weight loss?” The short answer is – yes, milk is good for weight loss. Keep reading to know how it benefits your weight management journey.

• Milk is a rich source of calcium – Calcium is the driving factor of fat metabolism, which ultimately leads to fat loss. Researchers at the University of Tennessee at Knoxville have found that the more calcium a fat cell contains, the more fat it burns (2).

• Milk reduces hunger – Milk also stimulates the production of a hunger-fighting hormone called the peptide YY (PYY) that keeps you full for longer (3).

• Milk is rich in protein –A cup of whole milk contains 8.14 g of protein (4). Protein intake boosts metabolism, increases satiety, reduces belly fat, and lower blood pressure (5).

• Milk is a low-calorie drink –One cup of milk contains 149 calories (4). Drinking a milk and banana smoothie will keep your hunger pang at bay for at least 2 hours.

• The modified milk diet is nutritious –This modified milk diet requires you to consume healthy foods like veggies, fruits, proteins, complex carbs, and healthy fats, along with milk. These foods contain the other nutrients lacking in milk and help you lose weight without compromising on your health.

• The modified milk diet plan burns calories – You need to burn the calories you consume to lose weight. That’s why you need to work out. It will step up your fat loss and help you build lean muscle mass.

• Not a fad diet –Our revamped milk diet strategies help you incorporate good habits into your daily life to lose weight slowly. Slow weight loss is better than quick weight loss. You will not lose lean muscle mass, not gain the weight back, and not compromise your immune system as well.

Quick Tip

Milk is also naturally sweet, so you don’t need to add refined sugar to it. Also, raw milk is replete with essential nutrients that fulfill the body’s requirement.

4-Week Milk Diet Plan For Weight Loss

Week 1 Milk Diet Chart

In the first week, there are fewer restrictions on your food habits and daily activities. This is so that your body gets accustomed to a changing lifestyle. Here’s the diet chart:

Why This Works

Warm water with lime juice helps to flush out toxins and promotes proper bowel movement (6), (7). A filling breakfast will keep you energetic and active throughout the day. Have a light lunch so that you don’t feel drowsy later. Fill your stomach with a cup of milk after lunch to keep your hunger pangs at bay until dinner.
Have veggies with a good protein source for dinner to help build muscles and provide your body with energy (8). protein source for dinner to help build muscles and provide your body with energy (8). The best time to drink milk to lose weight depends on your personal preference. Having a cup of milk with turmeric before you go to sleep will help you sleep better and wake up fresh in the morning.

Substitutes

Here is a list of food substitutes for Week 1:

• Lime juice – Apple cider vinegar
• Banana pancake – Quinoa
• Scrambled eggs – Tofu scramble
• Multigrain bread – Quinoa/oats
• Tuna salad – Chicken salad
• Veggie lettuce wrap – Veggie falafel
• Grilled veggies – Baked veggies
• Tofu – Boiled chickpeas
• Salmon – Mackerel
• Turmeric – Cinnamon powder

Merely eating healthy will not help you lose weight. You also need to work out. Here’s your workout routine for Week 1.

Week 1 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Forward lunges – 1 set of 10 reps
• Jumping jacks – 2 sets of 30 reps
• Spot jogging – 5 minutes
• Squats – 1 set of 10 reps
• Explosive squats – 1 set of 10 reps
• Burpees – 1 set of 10 reps
• Crunches – 1 set of 10 reps
• Other exercises – Walking and brisk walking
• Stretch

Useful Tip:  Cook with olive oil or rice bran oil. Always warm-up before working out.

How You Will Feel By The End Of Week 1

If you continue this regimen for one week, you will start to feel more energetic and active. You may experience muscle pain if you are not a very active person. But do not worry, this pain will go away with regular exercise. You will sleep better, be able to concentrate better, and look forward to Week 2 of the milk diet.

Week 2 Milk Diet Chart

Why This Works

Green tea and cinnamon prevent fat cell proliferation, keep your hunger pangs at bay, and reduce the risk of metabolic syndrome (9), (10). A good breakfast containing milk, healthy fats, and good carbs will help balance your body’s pH and reduce inflammation (11), (12).

Have a light lunch. Opt for cucumber soup, but do not add cream. Baked fish is a good source of protein and omega-3-fatty acids (13). Have a light and nutritious dinner, and end your day with a cup of warm milk.

Substitutes

Here is the substitute list for Week 2:

• Green tea – Black coffee
• Cinnamon – Black pepper
• Fruits – Fresh fruit juice
• Almond – Macadamia nut or walnut
• Boiled egg – Egg white omelet
• Cucumber soup – Mushroom soup
• Multigrain bread – Wheat bread
• Baked fish – Grilled chicken
• Cherry tomatoes – Broccoli
• Spinach – Kale
• Garlic – Cumin seeds
• Oregano – Cilantro
• Grilled mushroom – Grilled cottage cheese
• Chicken clear soup – Lentil soup
• Turmeric – Fennel seed powder

Here is your workout routine for Week 2.

Week 2 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Spot jogging – 5-7 minutes
• Rope jumping – 2 sets of 50 reps
• Burpees – 1 set of 10 reps
• Jumping jacks – 1 set of 20 reps
• Jumping forward lunges – 1 set of 10 reps
• Push-ups – 1 set of 10 reps
• Crunches – 1 set of 20 reps
• Mountain climbers – 1 set of 10 reps
• Other exercises – Jogging, running/sprint, or swimming
• Stretch

Useful Tip: Drink a cup of water 20-30 minutes before any meal.

How You Will Feel By The End Of Week 2

By the end of Week 2, you would have lost the water weight and feel less bloated. Your digestive system will work better, which, in turn, boosts your metabolism. You will also start loving working out. However, to achieve your target weight, you have to move on to Week 3.

Week 3 Milk Diet Chart

Why This Works

This week’s diet plan is stricter. Warm water with honey and lemon boosts your immune system and cleanses your colon (7), (14), (15). Fortify your cup of milk with ground flax seeds. They are a rich source of healthy fats and dietary fiber that help you lose weight (16).

Since milk is rich in calcium that aids weight management, include it in your lunch as well. This will keep you full for longer. Cinnamon helps in weight reduction by increasing insulin sensitivity (17).

Boiled veggies are the best when it comes to healthy eating with low-calorie foods. If you get bored of boiled veggies and soup, opt for sautéed veggies that are rich in complex carbs, vitamins, minerals, and dietary fiber. End your day with a cup of warm milk to help you relax and sleep better.

Substitutes

If you do not like a few ingredients mentioned in the diet chart, here is a food substitute list:

• Lime – Green tea
• Honey – Cinnamon
• Flax seeds – Chia seeds
• Almonds – Walnuts
• Boiled egg – Poached egg
• Quinoa – ½ cup fruits
• Grilled vegetable sandwich – Vegetable salad
• Tuna wrap – Chicken wrap
• Cinnamon powder – Nutmeg powder
• Boiled veggies – Sautéed veggies
• Poached chicken or fish – Sautéed chicken or fish
• Mushroom clear soup – Vegetable/chicken clear soup
• Carrot – Zucchini
• Bell pepper – Spinach
• Broccoli – Cauliflower
• Tofu – Cottage cheese
• Turmeric – Edible rose water

This week, you need to workout and expend the energy to mobilize the fat. Here is the workout plan for Week 3.

Week 3 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Spot jumping – 3 sets of 20 reps
• Full squats – 2 sets of 10 reps
• Forward lunges – 2 sets of 10 reps
• Explosive forward lunges – 1 set of 10 reps
• Crunches – 2 sets of 10 reps
• Scissor kicks – 1 set of 10 reps
• Horizontal out kicks – 1 set of 10 reps
• Push-ups – 2 sets of 5 reps
• Planks – 2 sets of 20 seconds hold
• Other exercises – Dancing, bicycling, or playing a sport
• Stretch

Useful Tip:  You can take fish oil supplements to give your body an extra boost of healthy fats, which will help reduce inflammation and weight.

How You Will Feel By The End Of Week 3

If you adhere to this diet and exercise plan, you will notice a much slimmer body. Your healthy lifestyle will also boost your confidence levels. Your productivity at work will increase, and you will also feel less tired and worn out. Continue to Week 4 to get better results.

Week 4 Milk Diet Chart

Why This Works

Apple cider vinegar aids weight loss (18). It also regulates your blood pressure and lowers the bad cholesterol levels (19). Breakfast should be nutritious and filling so that you are active all day long.

Mackerel is a great source of protein (20). Feta and tomato salad is a delicious vegetarian dish and a great source of vitamins, minerals, and dietary fiber. Watermelon keeps you hydrated (21). Lentil soup tastes better with carrots and cauliflower, and it is nutritious and filling.

Grilled chicken breast is a good source of lean protein, and a dollop of sweet potato will make your dinner more exciting (22). Having turmeric milk before you go to bed relieves body ache and helps you get a good night’s sleep.

Substitutes

Here is the list of food substitutes for Week 4:

• Apple cider vinegar – Lime juice
• Flax seeds – Chia seeds
• Almonds – Walnuts
• Fruits – Fresh fruit juice
• Oatmeal – Quinoa
• Mackerel – Salmon
• Asparagus – Green beans
• Feta – Cheddar
• Tomato – Spinach
• Watermelon – Muskmelon
• Carrot – Zucchini
• Cauliflower – Broccoli
• Chicken – Mushroom/salmon
• Sweet potato – Sautéed broccoli
• Turmeric – Nutmeg powder

Here is your workout routine for Week 4.

Week 4 Workout Routine

• Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Arm circles – 1 set of 10 reps (clockwise and anticlockwise)
• Side crunches – 2 sets of 10 reps (left and right sides)
• Upper body twists – 1 set of 20 reps
• Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)
• Rope jumping – 2 sets of 50 reps
• Forward lunges – 2 sets of 10 reps
• Explosive lunges – 2 sets of 10 reps
• Full squat – 2 sets of 10 reps
• Burpees – 2 sets of 10 reps
• Side lunges – 1 set of 10 reps
• Scissor kicks – 1 set of 10 reps
• Lying side crunches – 2 sets of 10 reps
• Mountain climbers – 2 sets of 10 reps
• Push-ups – 1 set of 10 reps
• Sit-ups – 2 sets of 20 reps
• Jumping jacks – 1 set of 20 reps
• Other exercises – Running up the stairs and weight lifting
• Stretch

Useful Tip: You can make a homemade electrolyte drink for your workout by adding 1 teaspoon of sugar, 2 tablespoons of lime juice, and a pinch of salt to a cup of water.

How You Will Feel By The End Of Week 4

By the end of Week 4, you will feel ten times lighter and look slim yet toned. The best part – you will be more fit than ever.

How Much Weight Will You Lose?

Depending on your current weight, adherence to the plan, medical history, medications, age, sex, and genetics, you may lose 8-10 pounds in 4 weeks. You may also gain a little weight as you start building lean muscle (muscle has more weight than fat).

Wombat Vision, a vlogger, tried the milk diet for a week to control his hiker hunger. He stated in his video, “When I started on the first day, I weighed 99 kilos. Today, when I weighed in, I weighed 94.2 kilos (i).”

Here’s what you should avoid consuming while you are on the milk diet.

Foods To Avoid

• Veggies – Potato and pumpkin.
• Fruits – Mango, jackfruit, and lychee.
• Fats And Oils – Lard, butter, mayonnaise, mozzarella cheese, cream cheese, and full-fat cream.
• Nuts – Cashew nuts.
• Beverages – Aerated drinks, packaged fruit juice, artificially sweetened drinks, and alcohol.

StyleCraze says

According to Ayurveda, fruits like melons should not be consumed with milk. Melons have diuretic properties and milk has laxative properties – and this combination is incompatible, leading to vomiting or other side effects in some.

Which Milk Is Best For Weight Loss?

If you want to attain faster results, use skimmed milk or toned milk. Skimmed or toned milk does not have a high amount of fat and is hence safe to consume (23).

Whole cow milk contains fat that may not be suitable for people with obesity, diabetes, and heart problems. However, whole milk is more satiating and nutritious, thereby reducing calorie intake (1). However, it’s also important to maintain a proper serving size. Mary Sabat, MS, RD, LD, says, “It is generally recommended that adults have no more than 3 servings of dairy products per day, including milk. However, the amount of dairy you should consume depends on your age, sex, and activity level. The type of milk will also determine if you should drink it 3 times a day as whole milk may be too many calories and too much fat for some people while others may need the calories and fat in their diets.”

If you are vegan or lactose intolerant, you don’t need to consume dairy products. You may opt for almond milk or soy milk. Drinking milk every day is highly recommended to balance your diet while you are following a weight loss program.

Quick Tip

There also are other vegan milk options like coconut milk, cashew milk, oat milk, and rice milk.

Milk Nutrition Benefits

• Calcium: Milk is the richest source of calcium (24). It strengthens your bones, teeth, and muscles and also helps to maintain bone mass (25).
• Protein: Milk is also a very good source of energy. The main task of milk protein is to build and repair the body muscles (26). Also, consuming milk every day prevents unnecessary food cravings.
• Potassium: While you work out a lot to lose weight, you perspire a lot as well. In this course, you lose a great amount of potassium that drains out in the form of perspiration. This drink helps to maintain the potassium levels in your blood.
• Phosphorus: Phosphorus is essential for strengthening the bones and generating energy (27). You need to consume phosphorus-rich foods on a regular basis if you want to stay fit and active. Milk provides you with this mineral in plenty.
• Vitamins:Milk is a rich source of vitamins. From vitamin D that helps in strengthening the bones and teeth to vitamin A that helps to build your immunity, milk has all you need (28), (29). In addition to these essential vitamins, it is also a very good source of vitamin B2 and niacin (30).

If you are looking for quick weight loss options, you may try the milk only diet, but here’s the catch.

Milk Diet Disadvantages

While consuming milk has several benefits, it also comes with certain risks.

Sabat weighs in on its effects and says, “If you drink milk for 30 days, you may experience some health benefits such as improved bone health and increased calcium intake, as well as a boost in protein and other nutrients. However, it is important to note that drinking too much milk can also have some negative consequences, such as an increase in cholesterol levels, gastrointestinal distress, and an increased risk of certain allergies.”

She adds, “The effects of drinking milk for 30 days depend on the individual and the types of milk consumed. If you are drinking whole milk, then 1 liter a day could be too much, as it is high in calories and fat.”

The milk only diet, which allows drinking only milk for 4 weeks, has the following disadvantages:

• Causes nutritional deficiency.
• May cause acne breakouts in kids and adults (7-30 years) (31).
• May cause bloating (32).
• Tough to adhere to the plan.

Sabat further notes, “Drinking milk on an empty stomach can cause digestive issues such as bloating and abdominal discomfort due to an imbalance of stomach acid. Additionally, milk can be difficult to digest on an empty stomach, so it’s best to consume it with other foods.”

What if you are lactose intolerant and cannot follow the modified milk diet? Scroll down to find out.

What To Do If You Cannot Consume Milk?

• Substitute milk with plant-based milk like almond milk or soy milk.
• You may try intermittent fasting.

Whichever method you choose, keep these following points in mind for optimum results.

Things To Remember

• Do not just drink milk to lose weight. You will get bored soon. Consume high-dietary fiber foods, healthy fats, and protein. Here is a list of superfoods for weight loss
• Do not skip working out. You should get at least 5 hours of workout per week.
• If you want to eat carbs, earn it by working out first.
• You can have one cheat day per week and consume 500 calories extra that day. Do not exceed this. If you do, burn the calories.
• Steer clear of junk food and alcohol.
• Keep yourself hydrated.
• Give your body rest and time to recover by getting at least 6 hours of sleep.

Infographic: 5 Reasons Why The Milk Diet Works

There are plenty of diets out there that promise great results with weight loss—the milk diet is one of them. What sets it apart from other diets is that it is not a weight loss quick-fix. It requires moderation and, hence, has a high potential to actually work.

Check out the infographic for a brief review of why the milk diet works and get inspired to get on your fitness journey.

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Illustration: StyleCraze Design Team

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Frequently Asked Questions

How much milk should you drink a day to lose weight?

Drink 2-3 cups of milk per day to lose weight.

Can milk be a meal replacement?

Yes, a cup of milk with a banana and a scoop of protein powder can be a meal replacement.

Can you lose weight by only drinking milk?

You will lose weight just by drinking milk. However, it can be dangerous for your health and tough to adhere to a plan like that. Try our modified milk diet instead.

Can I drink milk at night for weight loss?

Drink a cup of warm milk with a pinch of turmeric before bed for good sleep, which is important for weight loss.

Does milk help you lose belly fat?

There is no scientific evidence that proves that milk helps lose belly fat. But if you drink milk and other nutritious foods and do belly exercises regularly, you can lose belly fat.

What is the best time to drink milk?

According to ayurveda, it is best to drink milk before bedtime as it aids in digestion and better sleep. However, you can consume milk either in the morning or evening.

Can I drink milk only for breakfast?

Yes, as milk is a rich source of protein, you can drink it for a healthy start to your day. But do add other healthy foods to your breakfast too to make it wholesome.

Is milk good for skin?

Yes, milk has nourishing and moisturizing properties that help maintain skin health.

Which fruits should not be mixed with milk?

Avoid drinking milk with citrus fruits as the combination may cause heartburn, congestion in the digestive tract, and disturb your gut health.

Is milk a superfood?

Yes, milk is considered a superfood as it has 13 nutrients, including protein, that help maintain bone strength, build muscle, and boost overall health.

Image: Stable Diffusion/StyleCraze Design Team

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Embark on a transformative journey with the one-week milk diet! Watch this video and dive into the benefits, challenges, and results of this unique approach to reset your body and revitalize your health.

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Merlin Annie RajRegistered Dietitian Nutritionist

   

Merlin Annie Raj is a Registered Dietitian based out of Hyderabad, India. She has 14 years of experience in Clinical Nutrition as well as teaching Nutrition and Dietetics to undergraduate and postgraduate students. She was awarded the ‘President’s Award’ at the 47th Annual National Conference of the Indian Dietetic Association, 2014.   Merlin has conducted various weight management programs, prepared...more

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  Mary SabatMS, RDN, LD

  Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.
  
  Mary Sabat, MS, RDN, LD, is a registered dietitian and a certified in personal training by the American Council of Exercise. She has 30 years of experience in nutrition education, wellness coaching, fitness training, holistic health, and weight loss coaching. She obtained her bachelor's degree in Dietetics and Nutrition from the University of Delaware and master’s degree in Human Nutrition with an emphasis on Exercise Science from Rutgers University.

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy. After her graduation, she decided to combine her knowledge of science and love for writing to...more