Want to shed some of your winter weight? Or just feel a bit more comfortable in your skinny jeans? We may have the diet-plan to fit the bill. Introducing the fat-busting, health-boosting way to 4 week weight loss plan. Yes, really. It’s low in fast-release sugars and ‘bad’ fats that contribute to weight gain, but high in energy so you can burn plenty of calories.
If you’re feeling bloated, this is a great detox plan, too. Using the food combining concept, it supports your body’s natural detoxification process to rid you of excess water and bloating – so you’ll look and feel slimmer, fast. What are you waiting for? You have nothing to lose but your muffin top!
3 meals + 2 snacks per day
Long gaps between meals can lead to low blood sugar. This causes the release of the stress hormone cortisol, which can promote fat storage. And if you let yourself get really hungry, you’re more likely to devour the contents of the fridge.
On this plan, you have a fruit salad on waking, then breakfast, lunch, an afternoon dried fruit and nut/seed snack, then dinner. You shouldn’t feel hungry.
Eat ‘clean’ food helps weight loss
Packaged foods, ready meals, biscuits and crisps can be loaded with sugar and bad fats. They may also contain substances, such as MSG in crisps, that are linked to intolerances. ‘Toxic’ substances – simply those your body is intolerant to – cause the body to retain water, to dilute them.
To reduce bloating, avoid these and stick to ‘clean’ foods, cooked from scratch, like fresh fruit and vegetables, whole grains and beans. Go further by replacing cow’s milk with soya or rice milk, and opt for cheeses made from sheep or goat’s milk, such as feta and halloumi. Replace common wheat with rye or spelt for breads; porridge, buckwheat pancakes or spelt flakes for breakfast;and quinoa, amaranth or barley for dinner.
Caffeinated drinks (tea, coffee, diet colas), alcohol, sweets and chocolate are all stimulants. These raise your blood sugar, causing fat storage, and provoke cravings. Too much caffeine can also stall the detox process, so switch to decaffeinated tea and coffee, and drink plenty of water – eight glasses a day is ideal.
Combine foods boost weight loss
The essence of the Jump Start program is fast and effective digestion and elimination. The simplest to do is to combine meals– which starts with separation. Divide your meals into 4 groups: Proteins Meat, fish, eggs, milk, yogurt and cheese, vegetable proteins which includes quorn and tofu.. Carbs Wholegrain bread, pasta, couscous, brown rice, quinoa, bulgar, beans and lentils, starchy vegetables such as potato and sweet potato, swede, turnip and beetroot.
‘Light’ vegetables Salad leaves, tomatoes, broccoli and cabbage, for example.Nuts, seeds and dried fruits. The best are Brazil nuts, almonds and walnuts, and linseeds, sunflower and pumpkin seeds. A handful serves as an afternoon snack.
To speed up your digestion, separate carbs and proteins. However, both groups can be combined with vegetables. So, you can have tomatoes on toast, but not cheese on toast, and salmon salad, but not salmon and rice. Avocado is the only fruit that can be eaten with carbs.
Otherwise, fruit should be on its own, as a breakfast fruit salad only. A little rice, soya or oat milk may be combined with a grain such as oats at breakfast.
A typical day
7am Detox fruit salad. Chop and toss together three of the following: Apple, pear, orange, 2 clementines, half a grapefruit, a small pack of blueberries, raspberries or strawberries,
1 slice of melon, 2 figs.
4.30pm A handful of mixed dried fruit, nuts and/or seeds
Meal ideas – 4 week weight loss plan
- Porridge made with 50g of oats, 70ml of soya milk and 1 teaspoon of honey.
- 3 oatcakes with 1 avocado.
- Omelette made with 2 organic eggs and 2 sliced portobello mushrooms.
- Eggs Florentine made with 2 poached eggs, a handful of spinach and 25g grated emmental cheese.
- 50g of granola or spelt flakes with 70ml of oat milk and 1 teaspoon of honey.
- 2 slices rye toast topped with 10 grilled vine tomatoes.
- Frittata made with 2 organic eggs, 25g feta cheese and a small handful of fresh mint.
- 2 eggs scrambled and served with 3 baked tomatoes.
- Two Weetabix topped with 2 tablespoons of fat-free Greek yogurt and 1 teaspoon of honey.
- Tuna Niçoise salad made with ½ bag of salad leaves, 1 small can of tuna in spring water, 4 black olives, ½ red onion, sliced, and 1 boiled egg. Drizzle with vinaigrette.
- Chicken fajitas made with 1 sliced, grilled chicken breast, ½ an avocado and ½ a sliced red pepper, wrapped in a romaine lettuce leaf.
- Sandwich made with 2 slices of brown bread and filled with 1 tablespoon of low-fat houmous and 2 tablespoons each of shredded lettuce and carrot.
- 100g cod baked with 1 garlic clove, lemon slices and parsley, served with ½ a head of steamed broccoli.
- Kebabs made with 1 chicken breast, 1 red onion and 1 green pepper cut into cubes and skewered. Serve with 1 tablespoon of Greek yogurt mixed with 1 tablespoon of water, a squeeze of lemon and fresh mint.
- Lentil soup made with 50g of lentils, 250ml of stock, 1 carrot and 1 celery stick. Serve with a wholemeal roll.
- Pasta salad made with 100g of wholemeal penne, 4 tomatoes, ½ a large can of kidney beans and 1 sliced pepper, tossed with vinaigrette dressing.
- 2 slices of rye topped with ½ an avocado and 1 tomato.
- Stir-fry made with 150g quorn, 50g snow peas, 25g baby corn, ½ red pepper, 1 garlic clove, ½ teaspoon of grated ginger, ½ red chilli and 2 tablespoons of soya sauce.
- 100g steak, grilled, served with ½ bag of salad leaves dressed with vinaigrette.
- Vegetable curry made with 1 carrot, 1 leek, ½ aubergine, ½ courgette in a spicy tomato sauce served with ½ cup cooked brown rice.
- 1 wholewheat pitta bread topped with 1 tablespoon of low-fat tomato sauce, ½ sliced onion, 1 tablespoon of capers, 4 anchovies and 25g of grated cheese, and grilled.
- 100g cooked prawns, stir-fried with ½ head broccoli and ½ yellow pepper.
- 1 can sardines in tomato sauce, grilled, served with ½ bag salad leaves in vinaigrette.
- Shepherd’s pie made with 100g lean minced beef and ½ cooked and mashed cauliflower as a topping.
- Casserole made with 1 skinless chicken breast, 1 stick of celery, ½ a carrot, 6 mushrooms and 250ml stock.
- 1 baked sweet potato with ratatouille made from ½ a jar of low-fat tomato sauce with 1 sliced courgette, ½ sliced aubergine and ½ sliced red pepper.
- Roast 1 whole chicken (serves 4), and serve with 1 sliced, steamed carrot and 2 tablespoons of cooked peas. Remove chicken skin before serving.
We hope this 4 week weight loss plan definitely you to get you fitness goals.
- Usman loves to write about motivational content, self-development, and anything related to living a healthy life. He has a passion for helping others to be the best version of themselves.