The Perfect Diet Plan that Will Get You Lean in 4 Weeks

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If you’re one of those individuals who tend to overindulge during the dog days of summer; or during winter holiday, then you’re going to need to really work your butt off to lose those extra pounds. But no worries; you already have a bikini body – as does everyone who has a body and owns a bikini. Perhaps what you need is to trim some of those loose bits of fat that tend to get in the way when you break out the swimsuit.

To get you started on your weight loss plan, we suggest taking up a diet filled with veggies, whole grains, lean proteins, and of course, healthy fats (omega-3s); which of course, are essential to any diet. We also suggest adding dietary supplements like the Lactobacillus gasseri supplement into your diet to incorporate a microbial component into your weight loss regimen.

The recipes here are pretty straightforward and don’t require any super-exotic ingredients, but they taste great! You can also consider how dietary supplements could play a part – do plenty of research on the benefits, like this Bio X4 review.

So here we go;

Stay Lean with These 4 Principles:

  • Drink at Least 1 Gallon of Water a Day

We can’t stress enough how important it is to stay hydrated; especially if you spend a lot of time outside for work or fun. Without the right water intake, your body wouldn’t be able to process fat effectively; or get rid of toxins in the digestive tract that cause you to feel bloated all the time. Make an effort to drink the recommended 8 glasses per day – and use natural sweeteners if the thought of swallowing water makes you cringe. 

  • Meal Tracking

Use apps to track your food intake; that way, you can have a better grip on your calorie count. These apps are available for both Android and IOS, so there’s no excuse for overeating. 

  • Limit Your Carbohydrates

Carbs should be limited. This is the ideal amount of carbs that should be consumed on a low-carb diet. Dietary guidelines recommend that carbs provide about a quarter of your energy needs – so if for instance, you consume 2,000 calories per day, aim for about 100-200 grams of carbohydrates per day. Keep in mind that 2,000 calories per day is a bit on the high side for anybody trying to lose weight.

  • Eat More Protein!

Proteins are the building block of your muscles. For this reason, eating the right amount of proteins helps to keep your muscle mass intact – and it also helps to grow muscle. Another good reason for eating protein is that it prevents muscle loss during weight loss.

A note on portion size

Do everything you can to watch your portion size because it has a direct impact on your weight loss goals. So instead of using complicated matrices like ounces and grams to weight food portions, use something simpler to measure – like the palm of your hand.It’s a pretty effective method to use because remember, your hand usually scales with body size; so if you’re smaller, then eat less, according to your hand size. And if you are a big guy, the same principle applies. 

The 4 Week Lean Diet Meal Plan

Before you get started on your 1-week meal plan, there are a number of things you should expect. For starters, you might start to feel tired because of the drop in carbs; but over time, your body will find ways to adjust. If you stick to this diet, then after two weeks you may start to lose an average of 2 pounds per week. The first week can get pretty intense, and you may lose anywhere from 3-5 pounds.


  • Boiled Eggs
  • 45g Oats With 300ml Skimmed Milk and 1tsp Honey
  • Spinach Banana Protein Smoothie
  • Berry Parfait


  • Chicken Apple Salad
  • Greek Bowl
  • Grilled Chicken (1 Chicken Breast) Salad Sandwich With Wholemeal Bread
  • 1 Can of Tuna With Beetroot; 1 Low-fat Yoghurt.


  • Ginger Shrimp Stir-fry Saute
  • 1 Large Chicken Breast
  • Steak and Potatoes
  • Salmon With Mixed Vegetable Quinoa

Lean Snacks for Grumbling Stomachs

  • Apple Slices With Nut Butter
  • Greek Yogurt
  • Handful Mixed Nuts

To make your weight loss plan manageable, plan ahead and have a plan for dealing with food cravings – because no matter what, do NOT deviate from your diet. Have a positive attitude going into your meal plan, that way, you won’t suffer through the whole process.

Good luck!


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