Bariatrics Four Week Weight Loss Plan

The Four-Week Weight Loss Plan - Lose 12 Pounds in Four Weeks (Part I)

By Danielle Briones

Published on January 16, 2008

Editor’s note: It is always important to consult with your physician before starting a new diet and exercise plan.

Most people understand the mathematical and scientific theories relating to weight loss, including the most well-known one that says you must expend more calories than you consume in order to lose weight. Unfortunately, when you try to apply this theory to the current lifestyle of the average American, it can be difficult to imagine anyone achieving his or her weight loss goals.

That is why DocShop’s resident guide to Diet & Exercise has put together a four-week weight-loss plan that takes calorie consumption and energy expenditure into account. Just follow the weight loss meal plans and exercise regimes outlined below, and you’ll be on your way to a more sculpted physique!

Phase I: Detoxification - Strip Yourself of Toxins, Fats, and Residues

Focus on eating only the healthiest of foods - and drinking plenty of water - during the first couple weeks of this diet plan in order to rid your body of fat and toxins.

The First Week: Detox Diet Domination

Detox diets are designed to promote overall wellness through a strict diet regime that includes an abundance of raw foods, in addition to steamed fruits and vegetables. The absence of processed foods that are high in fats and sodium represent a stern contrast to the American diet; indeed, those who adhere to this food plan can eat as much as they want without gaining weight.

This week’s menu involves the lowest daily caloric and energy expenditure totals of the entire plan. Due to the lower intake of calories and carbohydrates during the detox portion of the diet, we recommend that followers of week one’s diet plan limit energy expenditure.

Sample Weight Loss Meal Plan

Meal #1:
  • 1 C water
  • 1 C fresh fruit – 100 calories
  • 1 oz wheat germ – 100 calories

Total: 200 calories

Meal #2:
  • 1 C veggie water (leftover from steaming vegetables)
  • 1 C water
  • Calcium supplement

Total: 0 calories

Meal #3:

Veggie Salad

  • 1/2 C romaine lettuce – 20 calories
  • ½ C spinach – 28 calories
  • 1/4 C chopped tomatoes – 10 calories
  • 1 T fresh parsley – 1 calorie
  • 1 T olive oil – 120 calories
  • 2 T balsamic vinegar – 20 calories
  • 2 C water

Total: 199 calories

Meal #4:
  • 1 C veggie water
Meal #5:
  • 2 C water
  • 2 C steamed veggies – 60 calories

Total: 60 calories

Meal #6:
  • 2 C water
  • 1 C fresh fruit/veggie juice – 100 calories

Total: 100 calories

Daily Total: 559 calories

Exercise Plan:

Because you are unable to consume large amounts of carbohydrates during the detox phase of the diet, physicians recommend that you adopt a lighter exercise routine during this period:

  • 30 minutes speed walking at 5 mph (try fitting this part of your work-out routine into your lunch hour)
  • 30 minutes light yoga - breathing techniques, stretching, and light cardio will help you burn calories and adhere to your healthy state of mind

Weekly Weight Loss Totals*

  • 559 calories consumed per day; 3,913 calories consumed in week one
  • 2167.59 calories of energy expended per day; 15,173.13 expended in week one
  • 3.22 lbs lost in week one

The Second Week: Working Your Way Back to “Regular” Foods

Experts recommend that individuals who undergo the detox diet gradually work their way back to eating dairy and other foods that are higher in fat, sodium, or sugar. Week two’s sample meal plan includes more whole grains but continues to promote overall bodily cleansing.

Sample Weight Loss Meal Plan

Meal #1:
  • 1 C water
  • 1 packet plain oatmeal – 100 calories

Total: 100 calories

Meal #2:
  • 1 C water
  • 1/4 C cashews – 160 calories
  • Calcium supplement

Total: 160 calories

Meal #3:

Veggie & Hummus Sandwich

  • 1 whole wheat pita – 140 calories
  • 2 T hummus – 45 calories
  • raw veggies (cucumber, tomatoes, lettuce) – 15 calories
  • 2 C water

Total: 200 calories

Meal #4:
  • 1 C water
  • 1 small banana – 90 calories

Total: 90 calories

Meal #5:
  • 2 C water
  • ½ C brown rice – 110 calories
  • ½ C steamed veggies – 30 calories

Total: 140 calories

Meal #6:
  • 1 C water
  • 1 small apple – 55 calories

Total: 55 calories

Daily Total: 745 calories

Exercise Plan:

  • 30 minutes running (10 mph)
  • 30 minutes speed walking (5mph)

Weekly Weight Loss Totals*

  • 745 calories consumed per day; 5,215 calories consumed in week two
  • 2480 calories expended per day; 17,360 expended in week two
  • 3.47 lbs lost in week two
*Note:

All calorie counting and burning figures are based on females weighing 200 pounds at 5'6". A 200-pound 30-year-old woman at 5'6" burns 2,000 calories during sedentary activities each day (83.33 per hour).

The Science behind Weight Loss

Weight Loss Tip: A pound of fat equals 3,500 calories. To lose one pound a week, you will need to expend 3,500 more calories than you eat that week, whether through increased activity or decreased eating or both.

Want to track how much weight you are losing each week by following your own meal plan and exercise routines? Just use this simple equation:

(Weekly Energy Expenditure - Weekly Calorie Consumption)/3,500 = Pounds Lost or Gained

Keyword Tags: weight loss

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Comments

1

I've never been on a diet lower than 1200 calories. I just have a few questions. Wouldn't such a low caloric intake cause me to burn muscle? Why is the protein intake so low? Why a calcium supplement and no other supplements? Thank you for your time!

Sandi Corniel, 5 months ago

2

Instead of the calcium supp. wouldn't milk or yogurt be a better solution?

Kathy Pelletier, 5 months ago

3

this is more calories then i normallly have

tuesdaii, 5 months ago

4

are you serious? this is ridiculous. 600-800 calories is insane. you will lose weight because you are starving yourself! this is not the correct way to lose weight...

nicole, 4 months ago

5

This is a DETOX program, something it mentions in name only. Detox programs are useful if you plan to detox and then start a healthy regular caloric intake.

Detox programs are only meant to last 2-4 weeks and are not advisable unless you are actually going to start a healthy caloric intake and stick to it, it will purge your system and if you don't bring it up to scratch after detox you will crash.

Nova, 4 months ago

6

only the first week is a detox, the rest is suggested as a regular diet. This is as ridiculous as suggesting laxatives for weight loss. You will loose water, and muscle on this diet. I guarantee the results will be temporary and you will end up gaining double what you lost.

carol , 4 months ago

7

Hi
I am actually looking for a diet for me. I am 45 years old, my height is 5foot 11inches OR 1m80. I need to loose tummy fat, so I need a diet that I am comfortable with as well as walking.
Is it possible that you can supply a diet menu plan for me?

Thanking you

Melanie, 3 months ago

8

I would like 2 get back to get back to my pre-pregnant body. can you give me any pointers on how to lose the love handles, stubborn little bit of tummy fat from my c-section the saddle bags, and the big butt and thighs? i am very very particular about my appearance and this extra baby weight is driving me insane to the point of considering liposuction. is that to drastic considering i only have about 20 pounds to lose?

Sarah, 2 months ago

9

this is insane... that's such low calorie intake... did you know that you metabolism adjusts to burning calories by how much of them you intake? for example, if you eat 2500 calories a day, that's how much your metabolism will burn each day... if you eat 600 calories a day, your metabolism will adjust to burning that much every day, therefore your slowing the burning of calories, causing it to be harder to loose weight.....

Mandii, 2 months ago

10

i don't think this is a legitimate diet if your a busy mom, I would try a product called Lean Shake from the GNC it comes with a complete diet plan that works and gives you energy without depleting muscle.

leah, 2 months ago

11

Wow this diet sounds way too strickt I think u need more food than that and should just work out too

kelsie, 2 months ago

12

I totally agree w you Mandy.
WTF. And, only 12lbs in 4weeks? Probably coz youre too busy gaining some weight lost back. I lost 5lbs over the weekend and all I did was drink herbal tea at bedtime with senna leaf to make me go when I woke up friday, saturday & sunday, water, smoothies for breakfast, soups & broths for lunch/dinner and salads. then added more of a workout, like run, weights, squats etc. im 19, 6ft tall and dropped from 164 -158.6.

babyd0ll, 2 months ago

13

Eating less than 1200 calries a day is wrong and unhealthy... women need at least 1200 claoires a day to ensure they are getting there poper nutrition. I went on BODY-for LIFE for 3 months and lost 40 pounds! I ate 6 times a day (including steaks, and fish etc...) and work out for only 40mins a day.

Carrie, about 1 month ago

14

My mother and sister are doing a detox diet. Similar to this. My sister has lost some weight but my mother has not and she is overweight. She really should be drinking more water, which is KEY to the Detox diet. I think I may just give this one a try. Hey, its FREE. They paid $300!!

Kolleen, about 1 month ago

15

Age: 22yrs, Height: 5.8, Weight: 85kg+
My problem is that despite of eating less my weight does not go down, i need a diet plan which tells what type of food and when should I consume. If you can plz specify or give examples of the food type.
I will be highly obliged to you if you could help me out with this problem.

Anubhav, about 1 month ago

16

this is crazy....detox or not you can't fuction properly taking in only 500 or 600 calories a day. 900-1000 is pushing it, but if done properly: fruits,veggies,grains,fiber, you can still eat a lot with and stay within that range. A safe caloric intake for a diet should be about 1200 calories a day. For the best long term results that where you should start. The only time you should slip into the range of 900-1000 calories if for quick short time results.But 500-600 calories a day is in many eyes my be consider anorexic and very very dangers.

MacyT, 17 days ago

17

There are many fitness experts that will tell you that when you detox your body before beginning a diet you should keep your calorie intake to a maximum of 300 calories, and staying under that makes it even more beneficial. You people are not understanding what detoxing is. You are trying to remove all of the toxins from your body so you can start off "fresh" with your new diet. This is not a bad thing. Every 3 months I do a "detox" of my body and do 2 days of lemon water and that's it, and I don't gain more weight from doing this. Every time you sidetrack a little from your diet, this just removes all the bad from your system. You should research detoxing a little more, you will find it is not such a bad thing when done correctly.

erica, 13 days ago

18

first of all, you dont lose muscle. thats a myth. your muscle becomes smaller. second of all this is only supposed to be for two weeks to get the toxins and waste out. and then your supposed to start a healthy diet. which after the detox i suggest buying a cookbook by ellie k i think? im not sur eher last name, but its supr low in fat foods that are AMAZING!!

vee, 4 days ago

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