4 Week Milk Diet For Weight Loss June 6, 2017

Searching for the best diet plan to lose weight quickly? Did you know you can lose weight by drinking milk? Turns out that the milk diet can help you shed the extra inches. But, the major setback of this diet is that you have to drink only milk. That’s boring and harmful for your health. So, we have tweaked the traditional milk diet and found out how to lose the same amount of weight with a more nutritionally balanced milk diet. This diet incorporates the goodness of milk, other low-calorie yet nutritious food, and a workout routine to help you lose weight without damaging your health. The revamped milk diet will help you shed fat, get toned muscles, improve your stamina levels, and keep you healthy. Sounds like a better plan, right? Read on to know more about this diet and how it can help you.

How The Milk Diet Works

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We know that 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 (1). Milk also contains a hunger-fighting hormone called the peptide YY (PYY) that keeps you full for longer (2). Milk is also low in calories and rich in protein. Our revamped milk diet requires you to consume healthy foods like veggies, fruits, proteins, complex carbs, and healthy fats. These foods contain the other nutrients lacking in milk and will help you lose weight without compromising on your health. Since you need to burn the calories you consume to lose weight, you need to workout. It will step up your fat loss and help you build lean muscle mass.

Our revamped milk diet is not a fad diet. It helps you incorporate good habits into your daily life to lose weight slowly. And slow weight loss is any day better than quick weight loss. You will not lose lean muscle mass, you will not gain the weight back, and you will not compromise your immune system as well.

Now that we know how this diet works, let’s take a look at this 4-week diet plan.

4-Week Milk Diet Plan For Weight Loss

Week 1 Diet Chart

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In your 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:

MealsWhat To Eat
Early Morning (7:30 am)1 cup warm water with juice of half a lime
Breakfast (8:30-9:00 am)Options:

  • 1 cup fat-free milk + 1 banana pancake
  • Scrambled eggs + 1 cup fat-free milk + 1 multigrain bread
Lunch (12:00- 12:30 pm)Options:

  • Tuna salad
  • Veggie lettuce wrap
Post Lunch (3:30-4:00 pm)1 cup fat-free milk
Dinner (7:00 pm)Options:

  • Grilled veggies and tofu
  • Grilled salmon with veggies
Bedtime (9:30 pm)1 cup fat-free milk with ½ teaspoon turmeric
Why This Works

Warm water with lime juice helps to flush out toxins and promotes proper bowel movement. 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 post 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. 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 – Veggie semolina
  • Multigrain bread – 1 orange
  • 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 workout. 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
  • 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 to follow 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. So, let’s proceed.

Week 2 Diet Chart

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MealsWhat To Eat
Early Morning (7:30 am)1 cup green tea with ¼ teaspoon cinnamon powder
Breakfast (8:30-9:00 am)Options:

  • 1 cup fat-free milk + ½ cup fruits + 2 almonds
  • 1 cup fat-free milk + 1 boiled egg + 4 almonds
Lunch (12:00 – 12:30 pm)Options:

  • Cucumber soup + 1 multigrain bread toast
  • Baked fish with cherry tomatoes and spinach in garlic and oregano sauce
Post Lunch (3:30-4:00 pm)1 cup fat-free milk
Dinner (7:00 pm)Options:

  • Grilled mushroom and veggies
  • Chicken clear soup
Bedtime (9:30 pm)1 cup fat-free milk with ½ teaspoon turmeric
Why This Works

Green tea and cinnamon prevent fat cell proliferation and keep your hunger pangs at bay. A good breakfast containing milk, healthy fats, and carbs will help balance your body’s pH and reduce inflammation. Lunch should be light. Opt for cucumber soup, but do not add cream. Baked fish is a good source of protein and omega-3-fatty acids. Eat 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

Though you will eat healthy, you still need to exercise. 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
  • 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 will, in turn, boost your metabolism. By now, you will start loving working out. However, to achieve your target weight, you have to move on to the 3rd week.

Week 3 Diet Chart

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MealsWhat To Eat
Early Morning (7:30 am)1 cup warm water with juice of 1 lime and 1 teaspoon honey
Breakfast (8:30-9:00 am)Options:

  • 1 cup fat-free milk with 1 tablespoon ground flax seeds + 4 almonds + 2 boiled eggs
  • 1 cup fat-free milk with 1 tablespoon ground flax seeds + Quinoa
Lunch (12:00 – 12:30 pm)Options:

  • ½ cup milk + grilled vegetable sandwich
  • ½ cup milk + Tuna wrap
Post Lunch (3:30-4:00 pm)1 cup fat-free milk with ½ teaspoon cinnamon powder
Dinner (7:00 pm)Options:

  • Boiled veggies and poached chicken or fish
  • Mushroom clear soup
  • Sauteed carrot, broccoli, bell pepper, and tofu
Bedtime (9:30 pm)1 cup fat-free warm milk with ½ teaspoon turmeric
Why This Works

This week’s diet plan is a little stricter. Warm water with honey and lemon boosts your immune system and cleanses your colon. 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. Since milk is rich in calcium that aids weight loss, include it in your lunch as well. This will keep you full for longer. Cinnamon helps in weight reduction by inhibiting fat cell proliferation. Boiled veggies are the best when it comes to eating a nutritious yet low-calorie food. Mushroom clear soup will help you build lean muscle as it is rich in protein. If you get bored of boiled veggies and soup, opt for sauteed 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 for you:

  • 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 – Sauteed veggies
  • Poached chicken or fish – Sauteed chicken or fish
  • Mushroom clear soup – Vegetable/chicken clear soup
  • Carrot – Zucchini
  • Bell pepper – Spinach
  • Broccoli – Cauliflower
  • Tofu – Cottage cheese
  • Turmeric – Edible rose water

In this week, you have 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 set of 5 reps
  • Planks – 2 sets of 20 seconds hold
  • 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. But continue to week 4 to get better results.

Week 4 Diet Chart

Milk Diet For Weight Loss - Week 4 Diet Chart Pinit

Image: Shutterstock

MealsWhat To Eat
Early Morning (7:30 am)1 cup water with 1 teaspoon apple cider vinegar
Breakfast (8:30-9:00 am)Options:

  • 1 cup fat-free milk with 1 tablespoon ground flax seeds + 1 cup fruits
  • Oatmeal + 2 almonds
Lunch (12:00 – 12:30 pm)Options:

  • ½ cup milk + grilled mackerel and asparagus
  • ½ cup milk + feta and tomato salad
Post Lunch (3:30-4:00 pm)1 cup watermelon
Dinner (7:00 pm)Options:

  • Lentil soup with carrot and cauliflower
  • Grilled chicken breast with 1 dollop mashed sweet potato
Bedtime (9:30 pm)1 cup fat-free warm milk with ½ teaspoon turmeric
Why This Works

Apple cider vinegar helps you lose weight. It also regulates your blood pressure and lowers the bad cholesterol levels. Breakfast should be nutritious and filling so that you are active all day long. Mackerel is a great source of protein. Feta and tomato salad is a delicious vegetarian dish and a great source of vitamins, minerals, and dietary fiber. Watermelon will keep you full until dinner. 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. 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 – Sauteed broccoli
  • Turmeric – Nutmeg powder

Continue working out to get the best results. 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 set of 20 reps
  • Jumping jacks – 1 set of 20 reps
  • Stretch
Useful Tip

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

How You Will Feel By The End Of Week 4
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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.

Just a reminder – 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.

You can do other forms of exercises as well to expend the energy. Here’s the list of workouts you can opt for.

Other Exercises

  • Running
  • Swimming
  • Dancing
  • Bicycling
  • Playing a sport
  • Walking
  • Running up and down the stairs
  • Weightlifting

Milk Nutrition Benefits

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  • Calcium: Milk is the richest source of calcium. It strengthens your bones, teeth, and muscles and also helps to maintain the bone mass.
  • Protein: Milk is also a very good source of energy. The main task of milk protein is to build and repair the body muscles. 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. 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. In addition to these essential vitamins, it is also a very good source of vitamin B2 and niacin.

There is no doubt that milk is good for your health but when you are consuming it for weight loss, you have to buy the right type of milk. Here is what you should look for when you buy milk for weight loss.

The Right Type Of Milk And Weight Loss

The Right Type Of Milk And Weight Loss Pinit

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If you want to attain faster results, use skimmed milk or toned milk. Direct cow milk contains fat that may not be suitable for obese men and women. However, skimmed or toned milk does not have the high amount of fat, and hence is safe to consume. Drinking milk every day is highly recommended to balance your diet while you are following a weight loss program.

To get optimum results keep these following points in mind.

Things To Remember

  • 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.
  • Do not just drink milk to lose weight. You will get bored soon.

Lead a healthy life by eating good, buying natural foods, and investing time in building a healthy body and mind. And for that, our milk diet is the best. Start this 4-week milk diet today, and rediscover yourself in just 4 weeks.

Cheers!

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.