how to lose

How to Lose 4Kg in a Week – Yes You Can!

Whether you have a special occasion coming up, (your wedding e.g.), or you just want to feel healthier, sometimes you might want to lose fat fast.

Losing 4kg in a week might seem impossible, but with the right diet, it can be done! So, If you want to know how to lose 4kg in a week read the diet below.

How to Lose 4Kg in a Week – Weekly Menu!

Monday

Breakfast: 1 glass of milk 1.5% fat with whole grains, 1 fruit, coffee, or tea (without sugar)
Brunch: 2 biscuits rich in cereals
Lunch: 1 serving  of boiled potatoes, 1 serving (30gr) of cheese, 5-6 medium olives
Snacks: 1 yogurt 2% & 1 slice of bread
Dinner: Salad with salmon & 1 tbsp. olive oil

Tuesday 

Breakfast: 2 slices of bread with margarine, jam or honey, coffee or tea (without sugar)
Brunch: 1 banana
Lunch: 1 serving of roasted burgers, 1 portion of rice, season salad with 1 tbs of olive oil
Snack: 1/2 dark chocolate  (50 grams)
Dinner: nuts, season salad, 4 olives, cheese

Wednesday

Breakfast: 2 slices of bread with cheese & turkey, 1 glass of fruit juice, coffee, or tea (without sugar)
Brunch: 1 yogurt 2% fat
Lunch: 1 serving of lentil soup, 1 serving of  cheese, 5-6 medium olives
Snack: 1 banana, 1 apple
Dinner: Tuna salad with 1 tbsp. of olive oil

Thursday

Breakfast: 1 Greek yogurt 2% fat, toasted bread (1 slice), coffee or tea (without sugar)
Bread: 2 crackers
Lunch: Baked fish with a few potatoes, beets boiled with 1 tbsp. of olive oil
Snack: 1 glass of milk & 2 biscuits rich in cereals
Dinner:  salad with 1tbs of olive oil, 1 slice of whole wheat bread

Friday

Breakfast: 1 slice of whole wheat bread, 1  slice of cheese, 1 glass of milk 1.5% fat, coffee or tea (without sugar)
Brunch: 1 pear
Lunch: 1 serving of green beans, 1 serving of cheese, 1 slice of whole wheat bread
Snack: 1 Greek yogurt 2% fat, 1 apple
Dinner: 1 omelet (2 eggs, vegetables), season salad with 1 tbs of olive oil

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Saturday

Breakfast: 1 slice of toasted bread with a slice of cheese & turkey and 1 tbsp. of olive oil, 1 glass of milk 1.5% fat, coffee or tea (without sugar)
Brunch: 2 biscuits rich in cereals
Lunch: Chicken with rice, season salad with 1 tbsp. of olive oil
Snack: 1 cereal bar (80 grams)
Dinner: Fruit salad (apple, banana, etc.) with walnuts, honey, and cinnamon

Sunday

Breakfast: 1 egg boiled, 1 slice of whole wheat bread, 1 glass of fruit juice, coffee, or tea (without sugar)
Brunch: 2 tsp.  nuts
Lunch: 1 serving roasted steak, season salad with 1 tbsp. of olive oil, 1 serving of cheese
Snack: 1 slice of whole wheat bread, 1 tsp.  honey
Dinner: 1 Greek yogurt 2% fat, 1 serving of boiled rice

* Before starting a new diet or/and an exercise program please consult your doctor

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