IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 4
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IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 4
Heya,
This is the Diet plan for the last week.
You can customize the plan in a way that if you cheat on one day then follow the plan which is designed especially for the day next to your cheat day. Rest of the days’ diet plan, you can shuffle as per your convenience. Suits everyone, right!
IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 4
Some important tips
1. Increase antioxidants this week.
This is the week of celebration when you could possibly be boozing and eating whatever you wish to relish! This would ensure that your metabolism is great and fat burning too.
2. Drink a lot of water.
On any day, if you decide to party and booze, follow one simple rule. For every glass of drink (any alcoholic drink), have a glass of water. Don’t bother about the excuse that you would need to go to the loo too often! Please drink responsibly. This way is much better than being a teetotaler and sitting in the corner watching everyone boozing and enjoying 
3. Enjoy loads 
If possible, dance as if no one’s watching 
Let’s begin –
IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 4
IWB Challenge Week 4 Day 1
| Party Day | |
| 7:30 AM | Half lemon in 1 glass lukewarm water + 10 almonds |
| 8:30 AM | Omelet – 3 Egg Whites + 1 yolk + 1 brown bread |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 2 Marie Biscuits/smoothie without sugar |
| 6:00 PM | Fruit Salad( you can also have any 1 fruit) |
| Evening | Enjoy the party :)! |
IWB Challenge Week 4 Day 2
| Diet Day | |
| Whenever you wake up (only if you don’t have office ) | 1 glass of lukewarm water with lemon. If you feel, you still have a hangover, you can have tea or coffee or anything which makes you feel more comfortable. |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 small plate Poha with lots of veggies |
| 9:30 AM | Orange Juice ( rich in Vitamin C, great for rejuvenation ) |
| 11:30 AM | Pear |
| 1:00 PM | Brown rice with veggies + 1 cup curd. If you are still in party mood, go ahead and indulge. |
| 4:00 PM | Tea/Coffee without sugar |
| 6:00 PM | Sprouts |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Moong Daal Khichdi + 1 cup veggies + 1 cup curd. No compromise on dinner. If you feel khichdi is boring, have a delicious soup and salad. |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 4 Day 3
| 7:30 AM | Half lemon in 1 glass lukewarm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 small plate sooji upma |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Orange |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup boiled black Chana |
| 6:00 PM | Steamed/Boiled Corn |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Cabbage and egg, recipe here. 1 cup curd or buttermilk |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 4 Day 4
| 7:30 AM | Half lemon in 1 glass lukewarm water + 4 figs + 2 prunes |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 2 idlis + sambhar |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Strawberries – 5 |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 piece dhokla |
| 6:00 PM | Fruit chaat/platter |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home-made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 4 Day 5
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 Ragi dosa with peanut chutney/sambhar |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of any veggie+ 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup boiled black chanaa |
| 6:00 PM | Steamed/Boiled Corn salad |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Moong Daal Khichdi + 1 cup veggies + 1 cup curd |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 4 Day 6
| 7:30 AM | 1 glass of Methi Seeds water + 4 walnuts. Soak 1tsp methi seeds overnight |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 1 brown bread sandwich with paneer/cheese filling. Recipe here. |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Orange |
| 1:00 PM | Brown rice with veggies + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 1 cup bhel |
| 6:00 PM | Fruit Salad( you can also have any 1 fruit) |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Cabbage and egg, recipe here. 1 cup curd or buttermilk |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
IWB Challenge Week 4 Day 7
| 7:30 AM | Half lemon in 1 glass lukewarm water + 10 almonds |
| 8:30 AM | 3 Egg Whites |
| 8:30 AM | 2 Besan Chillas |
| 9:30 AM | Tea/Coffee without sugar |
| 11:30 AM | Apple |
| 1:00 PM | 1 plate of salad + 1 bran chapatti + 1 bowl of paneer Bhurji + 1 bowl of Daal + 1 cup curd |
| 4:00 PM | Tea/Coffee without sugar + 2 Marie Biscuits |
| 6:00 PM | Sprouts |
| 8:00 PM | 1 plate of green salad |
| 8:30 PM | Home-made vegetable soup(any) + sauteed veggies. Recipe here |
| 10:00 PM | IF hungry, 1 cup warm skimmed milk without sugar |
This brings us to the end of the month! If you have followed the plan, please share your experience. I am all ears to your success or not so success stories. It will help us to do better next time.
If you have not followed the IWB Weight Loss Challenge and plan to gear up soon, you can always drop in your comments. We will be glad to motivate or help you in all the possible ways 
Loads of Luv
Tarun
You may also like reading –
- IWB 1 Month 4 Kgs Weight Loss: Workout Plan Week 2 Part 1
- IWB 1 Month 4 Kgs Weight Loss: Diet Plan Day 12,13 and 14
- IWB 1 Month 4 Kgs Weight Loss: Diet Plan Day 10 and Day 11
- IWB 1 Month 4 Kgs Weight Loss: Diet Plan Day 8 and Day 9
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