What to eat in a day to lose weight and gain muscle within 4 weeks

Article Disclaimer: The suggestions and meal ideas mentioned below may vary from person to person. Please talk to a doctor or nutritionist before following these suggestions.

Start a morning routine of drinking a glass of lukewarm water with 5–10 ml of Apple Cider Vinegar on an empty stomach, and eating fewer calories helps to lose weight.

Such types of metabolism food practices have been known to help enhance fat-burning activities and enable you to work towards your dream.

If you want to know more, here are the top 20 benefits of apple cider vinegar.

Consuming fewer calories than your body burns in a day would be best. However, you must follow a balanced diet for weight loss. I mean, nutrient-dense foods that have protein, vitamins, carbohydrates, minerals, and fat in proportion.

However, you must understand that no matter what diet you follow to lose belly fat, if you do not eat fewer calories than you require in a day, you won’t be able to lose weight. Calculate how many calories your body needs in a day.

So it’s better to ignore any low-carb meal ideas. Instead, follow healthy meal plans.

So here are some suggestions that will suggest some healthy meal ideas of “What to eat in a day to lose weight.” is divided into three parts: breakfast, lunch, and dinner.

What should you eat for breakfast to lose weight?

Having high-protein meals for breakfast is a must. 32 high-protein Breakfast recipes are listed here. protein-rich breakfast reduces appetite and hunger, and you will end up eating fewer calories. A protein-rich breakfast will also make you less likely to consume sugary foods later in the day. Here are some protein-rich, low-calorie recipes that will help you lose weight faster.

You should eat everything (breakfast, lunch, dinner) between 6 am and 7 pm. Do not eat anything after 7 pm; if you wish, you can have a glass of milk an hour before you go to bed.

In our body, digestion depends on sunrise and sunset. In the morning, our digestion power is very high. As the sun goes down, digestion power decreases.

1. Greek Yogurt Parfait with Natural Fruit Juice

To make Greek Yogurt Parfait, Add a layer of Greek yogurt with some fruits (like berries or bananas) and a sprinkle of nuts or granola, and along with Greek yogurt parfait, you can have a small glass of natural fruit juice. Avoid using packaged fruit juice.

Note: The satiety index of granola and oats is very high, so it will kill your hunger for 4-5 hours.

2. Avocado Toast with Egg

Spread mashed avocado on whole grain toast and top with fried or poached eggs. Sprinkle with salt, pepper, and optional herbs. Eat at least 2-3 avocado toasts with eggs; the quantity of this breakfast should only be 50-60% of the total calories you will consume in a day.

Note: Avoid eating too much egg yolk; with 3 egg whites, you can have 1 egg yolk. It’s good for weight loss to consume less fat.

3. Oatmeal with Nut Butter

To make oatmeal, cook oatmeal with milk or water and stir in 1-2 tablespoons of almond butter or peanut butter for added protein, and add some fruits (like berries or bananas) and walnuts.

4. Moong (Green Gram Beans) Dal Paratha with Curd (Indian breakfast)

Soak green gram beans in water overnight to make the paratha and eat it with the curd. Add some coriander leaves and sprinkle some black pepper on it. This is also one of the low-calorie recipes that comes under the high-protein meals.

After breakfast, make sure you do not eat anything till 5-6 hours before lunch. If you feel hungry in between, drink lukewarm water. Drinking at least 5-6 liters of water is a must if your weight is around 250 pounds or 110 kg and your BMI is over 25 (Calculate how much water you must drink as per your weight).

What should you eat for lunch to lose weight?

For lunch, the food quantity must be only 50–60% of breakfast. Your lunch must have 30–35% of the total calories you will consume in a day.

Your lunch must be balanced with all the nutrients, like proteins, carbs, vitamins, fat, minerals, etc. Add more and more quantity of green half-cooked vegetables and salad to your lunch.

The list of some healthy, balanced meals for lunch is mentioned below:

1. Chickpea and Spinach Salad

To make this

This is one of the fiber-rich foods for weight loss, which makes your intestine healthy and helps in digestion. To make this recipe, click here and see the complete process.

2. Lentil Soup

You can enjoy this lentil soup made with vegetables like carrots, celery, and spinach. Season with herbs like thyme and parsley for added flavor. You may add some boiled potatoes. With boiled potatoes, you will feel full of stomach for a long time.

This is also one of the fiber-rich foods for weight loss and one of the easy-to-make low-calorie recipes. Fiber-rich foods will help improve digestion and keep you feeling full longer.

3. Quinoa and Black Bean Bowl

To make Quinoa and Black Bean Bowl, Mix cooked quinoa with black beans, corn, diced tomatoes, avocado, and a squeeze of lime juice. Sprinkle with cilantro and a drizzle of olive oil. Generally, high-carb foods are also higher in calories. It’s better to avoid high-carb food and go for low-carb meal ideas, which will help you lose weight faster.

4. Salmon Fish and Vegetable Skewers

Grilled salmon skewers can be served with colorful vegetable skewers (like bell peppers and zucchini) or with green salad. This is also one of the high-protein meals, which also have omega-3 fatty acids.

What should you eat at dinner to lose weight?

Eating dinner at the right time is the most important thing for weight loss. You must have your dinner before 7 pm. Intermittent fasting is really important to lose weight. At dinner, fiber-rich foods and nutrient-dense foods help a lot in weight loss.

You must not eat anything after your dinner. If you feel hungry at night, an hour before you go to bed, drink a small glass of cow’s milk. Include warm soup and vegetables in your dinner. Early dinner leads to weight loss and better sleep.

It also improves bowel habits and reduces issues like bloating and acid reflux.

1. Tomato basil soup with moong (Beans) dal khichdi

Take a bowl of tomato-basil soup, 100 grams of any green vegetable, and 60 grams of moong-dal khichdi. You can also add 1 bowl of cucumber and carrot salad with 1 tablespoon of lemon juice.

This is also one of the low-calorie recipes and a high-protein meal. Eating less is very important at the dinner table It will burn fat at night if your body requires more energy.

2. Vegetable Stir-Fry

Stir-fried tofu or tempeh with a variety of colorful vegetables (such as bell peppers, snap peas, and mushrooms) served over brown rice or quinoa. This is a nutrient-dense food, as it contains fiber, protein, carbs, and a small amount of fat.

Note: Do not drink water immediately after a meal; drink water 1 hour after a meal. To lose weight, it’s recommended to drink lukewarm water.

3. Mushroom soup with mixed vegetables

Take 100 grams of mushroom and add some green vegetables to it. Do not add sugar to the soup; instead, you can add some jaggery for the sweetness.

Sleeping and exercising are also very important during weight loss, so make sure you sleep well for at least 6-7 hours and also do exercises for at least 2-3 hours a day. You do not have to do it continuously for 2-3 hours; you can divide the time and add it to your morning, afternoon, and evening routines.

Conclusion

To lose weight, you must have a balanced diet, exercise, and good sleep. Eating a balanced diet is important for healthy weight loss and also prevents women from losing too much weight. You must lose only fat weight, not muscle weight. Your body and mind function best when your stomach is empty. So do not eat all the time; only eat 2 or max 3 times a day.

If you follow these practices, you will start seeing the results within 4 weeks.

Have good luck on your weight loss journey!