The milk diet is a great way to lose fat fast without losing lean muscle (1). But drinking only milk may cause nutritional deficiency and weakness. Hence, we have modified the original milk diet and made it nutritionally balanced. This 4-week milk diet helps lose 8 pounds in 4 weeks! It includes the goodness of milk, low-calorie foods, and an easy workout routine. Which helps shed fat fast, get strong and toned, and improve stamina. Read on to know everything about the milk diet for fast weight loss.
How Does The Milk Diet Work For Weight Loss?
- 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 helps 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.
Now that we know how this diet works, let’s take a look at the 4-week milk diet plan.
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:
| Meals | What 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 (
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). 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
| Meals | What 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, 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
| Meals | What 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 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 loss, 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 eating nutritious and 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
| Meals | What 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 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).
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.
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.
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).
If you are vegan or lactose intolerant, 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.
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
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.
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?
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.
Lead a healthy life by eating good, buying natural foods, and investing time in building a healthy body and mind. Start this 4-week milk diet today, and rediscover yourself in 4 weeks. Cheers!
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