Congratulations, the best four-week diet for you to lose weight Got the plan. For men on the Internet! We don’t need to be thankful, especially since we haven’t worked hard to put it together. We thank the award-winning dietitian Azmina Govindji, who not only chose delicious meals for breakfast, lunch, and dinner but also maintained a daily limit of 1800 calories.
Great, but not as impressive as doing all this while making sure that on average this meal plan meets the best dietary recommendations. Therefore, it is the recommended daily allowance for fats, saturated fats, fiber, and salt, as well as most minerals and vitamins. And, of course, you will (eventually) eat at least five fruits and vegetables a day.
Govindji has kept the calorie content of breakfast, lunch, and dinner similar to Public Health England’s 400-600-600 calorie guidelines, so you will get used to this eating habit and it will be easier to continue. The same vein after the end of the four-week period.
If all this sounds too good to be true then rest assured that you can count on this meal plan as Govindji is a nutritionist. As we explain elsewhere, it is a safe term and it means that Govindji abides by the code of conduct and his work is regulated by law. Govindji also worked for the NHS, was a Chief Dietitian in Diabetes UK, and worked with BAME communities on behalf of Public Health England.
Will you lose weight if you follow it? We believe you will, and thanks to the extra fiber you eat, chances are you won’t go hungry for 28 days.
Weight lossfor men in 4 weeks
plan this meal plan allows you to drink or use in tea and coffee 100 ml of semi-skimmed milk or 1% fat daily (see below) as well as 2 teas per day Spoon (10 g). Use low-fat muffins, toasts, sandwiches, baked potatoes, or melted vegetables.
As far as drinks are concerned, you can drink unlimited water (of course), unsweetened soft drinks, tea, and coffee. If you have your own hot drink with milk, keep in mind that you need to check your previous milk allowance.
The plan also allows five other drinks per week, such as:
Dairy candies should be low-fat milk or similar, about 100 calories.
Alternatively, alcoholic beverages that provide approximately one unit of alcohol may be included (maximum five units during the week). For example, a small glass (125 ml) of alcohol, half A liter of beer or 4% alcohol cider, or a scoop of unsweetened spirits.
If you are a vegetarian or vegetarian, strong plant drinks such as soy, oatmeal, or almond milk can be replaced with semi-skim milk. Check the label and make sure you include calcium, iodine, vitamin D, and vitamin B12.
They can also be replaced with vegetarian or vegan alternatives to meat and cheese. For example, try alternatives to chopped tofu, qorma, or soybeans, and vegan cheese (though keep in mind that cheese substitutes will not give you the nutrients found in dairy).
If you need a break from cooking all the time, it’s a good idea to switch to a healthy food range or a healthy takeaway option. Choose “light” dishes if available or aim for around 500 calories if nutritional information is provided. Avoid fried dishes and creamy curry. Good options include extra salad wrapped, standard burgers without mayonnaise or cheese, and “light” pizza with plant-based ingredients and less cheese.
- Feel free to change your breakfast, lunch and dinner options during the day to suit your needs. Make sure you exchange similar calorie content.
- If you prefer, you can include breakfast tips, especially fruit and yogurt.
Pack sizes vary by store, but this plan and nutritional information include 100 grams of cooked salmon fillet, 120 grams of cooked chicken breast, 120 grams of yogurt, a can of beans and 200 grams of tomatoes and 60 grams (small) ) Or based on the dry weight of 120 grams (medium). For ease of use in canned tuna, prescription tips include dry grain weights such as rice and pasta.
We’ve included some cooking tips, but if you’re not sure, look for similar recipes on the Internet and the general method will become clear.
Breakfast before: Vegan overnight oatmeal (355 calories) oatmeal 150 ml 80
- 40 g
- vegetable drink (such as almond drink) 1
- tablespoon chia seeds
- raspberry (or frozen forest fruit) 1
- tablespoon almond butter
Mix the ingredients in a bowl before leaving. Leave in bed and refrigerate overnight.
Lunch: Whole meal with chicken tikka and salad (525 calories)chicken tikka
- 120 g
- Tomato and red onion slices A
- pinch of spinach
- Low fat mayonnaise
Dinner: Salmon and vegetable pasta (620 calories)
- 1 cooked flat Salmon
- pasta dry weight) 2
- Peas kykhany the spoons,
- green beans 1
- 75 grams of meat, 60 grams, 60 grams fat soft cheese 1
- tablespoon dudcayy
- pepper and
taste dinner fiber daily half need, selenium provides 40% More than 70% of the recommended and recommended amount of zinc and vitamin D. We should all eat a portion a week.