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

Read The Four-Week Weight Loss Plan Part II!

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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
about 1 year ago

2

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

Kathy Pelletier
about 1 year ago

3

this is more calories then i normallly have

tuesdaii
about 1 year 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
about 1 year 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
about 1 year 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
about 1 year 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
about 1 year 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
about 1 year 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
about 1 year 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
about 1 year ago

11

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

kelsie
about 1 year 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
about 1 year 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 year 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 year 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 year 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
about 1 year 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
about 1 year 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
about 1 year ago

19

I have been looking for a diet plan for 2 weeks and have had zero success. I need to lose 12 pounds before November! I have tried water diets, well, attempted, adn got no results. I really hope that this works for me!!

Corissa Blount
about 1 year ago

20

This is supposed to be detox and to get rid of toxins you cannot take alot of calories I believe.

Shawn
about 1 year ago

21

Yes I wanted to know where are the other 2 weeks of meal plans?

Maru
about 1 year ago

22

Hi everybody! This is almost promoting an eating disorder. Detox should not last 4 weeks, that is crazy and people who attempt it will more then likely fail then feel bad about themselves. Heres an idea, eat less, work out more. I promise you will lose weight!

Crystal
10 months ago

23

not only is the calorie level dangerous (AND it will lead to rapid weight regain), but folks, there is NO SUCH THING as a 'detox' diet! your body naturally 'detoxes' through the liver, and it does it constantly, every day! if it didn't, you would die. there is so much pseudo 'science' out there, often put out by charlatans wanting to sell you a diet, a program, a tablet, a powder, a book...
i highly recommend a new paperback called BAD SCIENCE by dr. ben goldacre of the uk; this book sets out the facts about diet and nutrition. it will save you from being a victim of these fraudsters AND put you on the right track to take care of your health.
women should not eat less than 1200 calories without a doctor's supervision, and this 'diet' has no protein! your metabolism will slow down, you will go into starvation mode so your body will end up gaining MORE weight! you will lose muscle which is the part of your body that really burns calories as your body feeds on its muscles in a search for protein, and this means your basal metabolism slows down so you pile on weight faster than before! this is insane!
also, we all need water but water will not 'flush' out anything or make you lose weight. we also get much of our water requirement through the foods we eat: soups, fruit, vegetables. etc.
so folks, learn the science and follow a sensible, normal diet, rich in fruit, vegetables, legumes, grains, low fat/non fat dairy, and adequate protein. then get some exercise. it is that simple.

lisa
9 months ago

24

can you have coffee or tea on this ?

kathy
8 months ago

25

im a FAT 13 year old all my friends say im skinny but i dont believe them are you sure this diet will really work because i really really really need this diet to work or all of my confidence i have left will disappear

sophie mason
8 months ago

26

I'm 16 and i really want to go on some sort of diet!!but i dont know how i would do that with all the food my parents make!!
i was inspired by hillary duff who said she was fat when she was 130 plds and IM 130 pounds!!!! so this really has to work!

gabriella
8 months ago

27

I have started my diet by taking sugar out of my coffee in the morning, and reducing the amount of milk , also change it to 2%.
Cutting out my soda, or drinking a good tasting diet one ( Diet DP or a Diet rootbeer if I have to have one. Water does taste better when you have it set in your mind ( I have to drink it to loose it)
____________________________________________________________
Food wise I have very little fried foods and as much as i love my breads , cakes and junk food in general I have changed those donuts and bannana nut muffins in the morning to Boiled egg and sugar free Jelly and sugar free bread toasted ( 1 slice or a bowl of oatmeal , cream of wheat or special K
Lunch time though I want those fries and burgers ( I get spinach and feta cheese and some pineapples ( no salad dressing ) or any lite yogurt and coffee and apple celery and peanut butter
Dinner : I will have veggies and yes a potatoe or rice and about 3oz of meat .
walking does help even if it's only a 2 min until you get your self going each day try to go just a little bit further. It took a long time to get it on and it my take just as long to get it off

helen
7 months ago

28

This is ridiculous. First of all, this is deficiency of all kinds. This caloric deficiency is going to cause the vbody to retreat into "starvation mode" causing the body to actually store fat. And also by robbing your body of nesscessary carbs (anything below 100 g/day) will reverse the process of keytone production, causing the keytones to turn back into triglycerides, not into useful energy. proper diet and exercise are key in weight loss; try interval cardio training as well as a decent strength training regime. Im currently taking health and fitness promotion in college, in case anyone was curious about the validity of my input.

Domenic
7 months ago

29

also, if anyone has any questions, you may email me at dierullo@hotmail.com and i'll get to your questions qick as i can.

Domenic
7 months ago

30

since i was younger i really really want to lose weight and dreaming to have a slimmer body but foods making my promises broken!and another reason is that i dont want to go to other place for workout..i really need help as soon as possible because i want to feel that i'm existing in this world and i want to wear all clothes that i want.

abie
7 months ago

31

i am hoping that some of you who lost weight or some people who can help me to lose weight please...i really needed you now.i am 18-year-old girl and i'm weighting 270 lbs.dreaming for a healthier and sexier body.thanks!

abie
7 months ago

32

Hey--abie...
I know what it's like to not want to go to a public place to work out. There are many gyms that will have you in a seperate area working with a trainer on weight loss. Write down all the calories you eat for one day. Be specific and as close as possible. If you cut down those calories by 500 (for example: 1200 to 700) and even just walk around the block for a half hour, by the end of the week you should see results. Even if it is just 2 lbs, your getting somewhere. I hope that helps a little. I just joined the army and found out i weighed more than i thought! 166 at 5 3 1/2. And apparantly i can only weight 149. so although its not that much, I still had and am working on it. 3 weeks left till weigh in!(aka. Decision day if I can ship out or not!)

Catie
6 months ago

33

i walk my dog for 2 hours everyday and im a size 8 and i eat around 1800 calories everyday i just boost up on vegtables and if i eat anything high in fat i try to burn it off by going 2 arobics or yoga. I also go swimming 3 times a week. I used to be a size 12 untill i got my dog. I think exersise is the answer

Shan
6 months ago

34

i tried a diet like this once i went from 180 to 150 in 2 months but it takes strong determination in my case i know eat NORMAL and have not gotten the weight back. i am actually considering taking it again to real my goal of 135

noemi
6 months ago

35

james
this diet is really ridiculous, this is not healthy!

james
6 months ago

36

if you starve yourself - as in this diet you will only slow down your metablism and become even fatter!!!!!

Tanya
5 months ago

37

try to do your best if you really wan to diet, try to control yourself
you shoud know what yourself eat.

for me, my diet plan so easy way to do and you can lose 2 or 3lbs in a week.

Nicole
5 months ago

38

600 for the whole day!! Nothing for Water the whole day and not even the recommended 8 glasses..This doesnt sound too healthy

Lavone
5 months ago

39

This sounds scary...

Kayle
4 months ago

40

This is bogus....there is no suppliments except calcium and you can get that by drinking a glass of milk. My suggestion is 20 mins of cardio atleast three times a week with your heart being in the fat burning range based on your age and weight (most treadmills will tell you this information) and stick to a healthy diet of raw fruits and veggies with baked chicken or fish. Plenty of water, juices ( I prefer v8 or diet v8 splash). The pounds will slowly come off but once you pass your plataue of fat burned it will come off with great ease. It will also help by creating a new, healthier way of eating so that the pounds will stay off.....give it a try!! Food should be pleasurable to eat and not painful...you would be miserable this way.

Used to be 155...now 130...3months later
4 months ago

41

My husband is a bodybuilder, and has been a trainer for years, he has made 400 lb. women in their 40's who have not worked out a day in their lives lose weight... I mentioned this to him and he said that this is crazy! He told me that it will make you lose weight but your body will start feeding off the muscle in your body. When you get off of the "detox" and get back to a normal diet, you will gain all the weight back plus some most likely, and since you lost muscle, it will mean you have more fat, so good luck with this!!!

Kristin
3 months ago

42

i am 12 and i weight 135 i am so upset about myself i dont even wanna eat

shania
3 months ago

43

This is rediculous.. no diet plan lower than 1200 calories per day is safe.

Essa
3 months ago

44

to gabriella and sophie mason:

first of all, have either of you heard of the Body Mass Index? It is perfectly fine and NORMAL and HEALTHY to weigh 130lbs if your height is between 5'2'' and 5'10''.

second, if your friends tell you that your skinny you are probably skinny or pretty close to being "skinny."

you both are too young to be considering these types of drastic diet measures. and another thing, maybe you should find a better role model than hailey duff because, unless shes under 5ft tall, she was definitely NOT fat at 130lbs! bottom line- if you want to look better, exercise more. do some running/jogging, find an ab workout you are comfortable with, and a light weight workout to tone up.

Erin
2 months ago

45

this does not sound healthy to me. In response to shania, your only twevle and you shouldnt be upset with your weight, you are still developing and should not be thinking bout dieting.

Cris
about 1 month ago

46

This is downright crazy,u would be deprived and on top of everything u would gain all the weight back and then some.
More fish more fresh fruits and veggies cut the sodas and do something u enjoy dancing playing a game anything that gets the heart going

shanon
about 1 month ago

47

Well… I visit your website first time and found this site very useful and interesting! Well… you guys doing nice work and I just want to say that keep rocking and keep it up!!!!
Adam
weight training

Adam
about 1 month ago

48

okay, i'm 16, just about 150 lbs and i'm 5'4".
i want to lose some weight and i know it's mainly my diet that i need to work on.
i do exercise at school(in personal fitness class for about an hour) and i walk quite a bit besides that. i don't drink soda or coffee because i can't have caffeine because i have heart palpitations(flutters).
i just want a scheduled diet plan that i can follow for every day, that i know is healthy, and that will help me lose some extra fat that i really don't want.
overall, i need some support.

please and thank you

michelle
3 days ago

49

hell no! this is crazy and potentially harmful to your body, i would never recommend this to anyone

jessie
about 15 hours ago

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