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What can I mix with milk to lose weight?

Fortify your cup of milk with ground flax seeds. They are a rich source of healthy fats and dietary fiber that help you lose weight (16). Since milk is rich in calcium that aids weight loss, include it in your lunch as well. This will keep you full for longer.

stylecraze.com - Milk Diet For Fast Weight Loss – Lose 8 lb In 4 Weeks - Stylecraze

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Milk is a rich source of protein and calcium. That said, the use of milk diet for weight loss is growing popular. It may help shed the fat without reducing muscle mass (1). However, being only on the milk diet is not ideal as it may cause a deficiency of other vital nutrients. Hence, you need a modified milk diet that is more nutritionally balanced. In this 4-week milk diet plan, you can lose up to 8 pounds. You will consume milk and other low-calorie foods and engage in an easy workout regimen. As a result, you will lose the flab, improve bone and muscle strength, and increase stamina. Here’s everything you need to know about the milk diet for weight loss. Scroll down!

How Does The Milk Diet Work For Weight Loss?

Milk is a rich source of calcium – Calcium is the driving factor of fat metabolism, which ultimately leads to fat loss. Researchers at the University of Tennessee at Knoxville have found that the more calcium a fat cell contains, the more fat it burns (2). Milk reduces hunger – Milk also stimulates the production of a hunger-fighting hormone called the peptide YY (PYY) that keeps you full for longer (3). Milk is rich in protein –A cup of whole milk contains 8.14 g of protein (4). Protein intake boosts metabolism, increases satiety, reduces belly fat, and lower blood pressure (5). Milk is a low-calorie drink –One cup of milk contains 149 calories (4). Drinking a milk and banana smoothie will keep your hunger pang at bay for at least 2 hours. The modified milk diet is nutritious –This modified milk diet requires you to consume healthy foods like veggies, fruits, proteins, complex carbs, and healthy fats, along with milk. These foods contain the other nutrients lacking in milk and help you lose weight without compromising on your health. The modified milk diet plan burns calories – You need to burn the calories you consume to lose weight. That’s why you need to work out. It will step up your fat loss and help you build lean muscle mass. Not a fad diet –Our revamped milk diet helps you incorporate good habits into your daily life to lose weight slowly. Slow weight loss is better than quick weight loss. You will not lose lean muscle mass, not gain the weight back, and not compromise your immune system as well. StyleCraze says Milk is also naturally sweet, so you don’t need to add refined sugar to it. Also, raw milk is replete with essential nutrients that fulfill the body’s requirement. Now that we know how this diet works, let’s take a look at the 4-week milk diet plan.

4-Week Milk Diet Plan For Weight Loss

Week 1 Milk Diet Chart

In the first week, there are fewer restrictions on your food habits and daily activities. This is so that your body gets accustomed to a changing lifestyle. Here’s the diet chart: Meals What To Eat Early Morning (7:30 am) 1 cup warm water with juice of half a lime Breakfast (8:30-9:00 am) Options: 1 cup fat-free milk + 1 banana pancake Scrambled eggs + 1 cup fat-free milk + 1 multigrain bread Lunch (12:00- 12:30 pm) Options: Tuna salad Veggie lettuce wrap Post Lunch (3:30-4:00 pm) 1 cup fat-free milk Dinner (7:00 pm) Options: Grilled veggies and tofu Grilled salmon with veggies Bedtime (9:30 pm) 1 cup fat-free milk with ½ teaspoon turmeric

Why This Works

Warm water with lime juice helps to flush out toxins and promotes proper bowel movement (6), (7). A filling breakfast will keep you energetic and active throughout the day. Have a light lunch so that you don’t feel drowsy later. Fill your stomach with a cup of milk after lunch to keep your hunger pangs at bay until dinner. Have veggies with a good protein source for dinner to help build muscles and provide your body with energy (8). Having a cup of milk with turmeric before you go to sleep will help you sleep better and wake up fresh in the morning.

Substitutes

Here is a list of food substitutes for Week 1:

Lime juice – Apple cider vinegar

Banana pancake – Quinoa

Scrambled eggs – Tofu scramble

Multigrain bread – Quinoa/oats

Tuna salad – Chicken salad

Veggie lettuce wrap – Veggie falafel

Grilled veggies – Baked veggies

Tofu – Boiled chickpeas

Salmon – Mackerel

Turmeric – Cinnamon powder

Merely eating healthy will not help you lose weight. You also need to work out. Here’s your workout routine for Week 1.

Week 1 Workout Routine

Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)

Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)

Arm circles – 1 set of 10 reps (clockwise and anticlockwise)

Side crunches – 2 sets of 10 reps (left and right sides)

Upper body twists – 1 set of 20 reps

Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)

Forward lunges – 1 set of 10 reps

Jumping jacks – 2 sets of 30 reps

Spot jogging – 5 minutes

Squats – 1 set of 10 reps

Explosive squats – 1 set of 10 reps

Burpees – 1 set of 10 reps

Crunches – 1 set of 10 reps

Other exercises – Walking and brisk walking

Stretch

Useful Tip: Cook with olive oil or rice bran oil. Always warm-up before working out.

How You Will Feel By The End Of Week 1

If you continue this regimen for one week, you will start to feel more energetic and active. You may experience muscle pain if you are not a very active person. But do not worry, this pain will go away with regular exercise. You will sleep better, be able to concentrate better, and look forward to Week 2 of the milk diet.

Week 2 Milk Diet Chart

Meals What To Eat Early Morning (7:30 am) 1 cup green tea with ¼ teaspoon cinnamon powder Breakfast (8:30-9:00 am) Options: 1 cup fat-free milk + ½ cup fruits + 2 almonds 1 cup fat-free milk + 1 boiled egg + 4 almonds Lunch (12:00 – 12:30 pm) Options: Cucumber soup + 1 multigrain bread toast Baked fish with cherry tomatoes and spinach in garlic and oregano sauce Post Lunch (3:30-4:00 pm) 1 cup fat-free milk Dinner (7:00 pm) Options: Grilled mushroom and veggies Chicken clear soup Bedtime (9:30 pm) 1 cup fat-free milk with ½ teaspoon turmeric

Why This Works

Green tea and cinnamon prevent fat cell proliferation, keep your hunger pangs at bay, and reduce the risk of metabolic syndrome (9), (10). A good breakfast containing milk, healthy fats, and good carbs will help balance your body’s pH and reduce inflammation (11), (12). Have a light lunch. Opt for cucumber soup, but do not add cream. Baked fish is a good source of protein and omega-3-fatty acids (13). Have a light and nutritious dinner, and end your day with a cup of warm milk.

Substitutes

Here is the substitute list for Week 2:

Green tea – Black coffee

Cinnamon – Black pepper

Fruits – Fresh fruit juice

Almond – Macadamia nut or walnut

Boiled egg – Egg white omelet

Cucumber soup – Mushroom soup

Multigrain bread – Wheat bread

Baked fish – Grilled chicken

Cherry tomatoes – Broccoli

Spinach – Kale

Garlic – Cumin seeds

Oregano – Cilantro

Grilled mushroom – Grilled cottage cheese

Chicken clear soup – Lentil soup

Turmeric – Fennel seed powder

Here is your workout routine for Week 2.

Week 2 Workout Routine

Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)

Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)

Arm circles – 1 set of 10 reps (clockwise and anticlockwise)

Side crunches – 2 sets of 10 reps (left and right sides)

Upper body twists – 1 set of 20 reps

Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)

Spot jogging – 5-7 minutes

Rope jumping – 2 sets of 50 reps

Burpees – 1 set of 10 reps

Jumping jacks – 1 set of 20 reps

Jumping forward lunges – 1 set of 10 reps

Push-ups – 1 set of 10 reps

Crunches – 1 set of 20 reps

Mountain climbers – 1 set of 10 reps

Other exercises – Jogging, running/sprint, or swimming

Stretch

Useful Tip: Drink a cup of water 20-30 minutes before any meal.

How You Will Feel By The End Of Week 2

By the end of Week 2, you would have lost the water weight and feel less bloated. Your digestive system will work better, which, in turn, boosts your metabolism. You will also start loving working out. However, to achieve your target weight, you have to move on to Week 3.

Week 3 Milk Diet Chart

Meals What To Eat Early Morning (7:30 am) 1 cup warm water with juice of 1 lime and 1 teaspoon honey Breakfast (8:30-9:00 am) Options: 1 cup fat-free milk with 1 tablespoon ground flax seeds + 4 almonds + 2 boiled eggs 1 cup fat-free milk with 1 tablespoon ground flax seeds + Quinoa Lunch (12:00 – 12:30 pm) Options: ½ cup milk + grilled vegetable sandwich ½ cup milk + Tuna wrap Post Lunch (3:30-4:00 pm) 1 cup fat-free milk with ½ teaspoon cinnamon powder Dinner (7:00 pm) Options: Boiled veggies and poached chicken or fish

Mushroom clear soup

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Sauteed carrot, broccoli, bell pepper, and tofu Bedtime (9:30 pm) 1 cup fat-free warm milk with ½ teaspoon turmeric

Why This Works

This week’s diet plan is stricter. Warm water with honey and lemon boosts your immune system and cleanses your colon (7), (14), (15). Fortify your cup of milk with ground flax seeds. They are a rich source of healthy fats and dietary fiber that help you lose weight (16). Since milk is rich in calcium that aids weight loss, include it in your lunch as well. This will keep you full for longer. Cinnamon helps in weight reduction by increasing insulin sensitivity (17). Boiled veggies are the best when it comes to eating nutritious and low-calorie foods. If you get bored of boiled veggies and soup, opt for sautéed veggies that are rich in complex carbs, vitamins, minerals, and dietary fiber. End your day with a cup of warm milk to help you relax and sleep better.

Substitutes

If you do not like a few ingredients mentioned in the diet chart, here is a food substitute list:

Lime – Green tea

Honey – Cinnamon

Flax seeds – Chia seeds

Almonds – Walnuts

Boiled egg – Poached egg

Quinoa – ½ cup fruits

Grilled vegetable sandwich – Vegetable salad

Tuna wrap – Chicken wrap

Cinnamon powder – Nutmeg powder

Boiled veggies – Sautéed veggies

Poached chicken or fish – Sautéed chicken or fish

Mushroom clear soup – Vegetable/chicken clear soup

Carrot – Zucchini

Bell pepper – Spinach

Broccoli – Cauliflower

Tofu – Cottage cheese

Turmeric – Edible rose water

This week, you need to workout and expend the energy to mobilize the fat. Here is the workout plan for Week 3.

Week 3 Workout Routine

Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)

Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)

Arm circles – 1 set of 10 reps (clockwise and anticlockwise)

Side crunches – 2 sets of 10 reps (left and right sides)

Upper body twists – 1 set of 20 reps

Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)

Spot jumping – 3 sets of 20 reps

Full squats – 2 sets of 10 reps

Forward lunges – 2 sets of 10 reps

Explosive forward lunges – 1 set of 10 reps

Crunches – 2 sets of 10 reps

Scissor kicks – 1 set of 10 reps

Horizontal out kicks – 1 set of 10 reps

Push-ups – 2 sets of 5 reps

Planks – 2 sets of 20 seconds hold

Other exercises – Dancing, bicycling, or playing a sport

Stretch

Useful Tip: You can take fish oil supplements to give your body an extra boost of healthy fats, which will help reduce inflammation and weight.

How You Will Feel By The End Of Week 3

If you adhere to this diet and exercise plan, you will notice a much slimmer body. Your healthy lifestyle will also boost your confidence levels. Your productivity at work will increase, and you will also feel less tired and worn out. Continue to Week 4 to get better results.

Week 4 Milk Diet Chart

Meals What To Eat Early Morning (7:30 am) 1 cup water with 1 teaspoon apple cider vinegar Breakfast (8:30-9:00 am) Options: 1 cup fat-free milk with 1 tablespoon ground flax seeds + 1 cup fruits Oatmeal + 2 almonds Lunch (12:00 – 12:30 pm) Options: ½ cup milk + grilled mackerel and asparagus ½ cup milk + feta and tomato salad Post Lunch (3:30-4:00 pm) 1 cup watermelon Dinner (7:00 pm) Options: Lentil soup with carrot and cauliflower Grilled chicken breast with 1 dollop mashed sweet potato Bedtime (9:30 pm) 1 cup fat-free warm milk with ½ teaspoon turmeric

Why This Works

Apple cider vinegar aids weight loss (18). It also regulates your blood pressure and lowers the bad cholesterol levels (19). Breakfast should be nutritious and filling so that you are active all day long. Mackerel is a great source of protein (20). Feta and tomato salad is a delicious vegetarian dish and a great source of vitamins, minerals, and dietary fiber. Watermelon keeps you hydrated (21). Lentil soup tastes better with carrots and cauliflower, and it is nutritious and filling. Grilled chicken breast is a good source of lean protein, and a dollop of sweet potato will make your dinner more exciting (22). Having turmeric milk before you go to bed relieves body ache and helps you get a good night’s sleep.

Substitutes

Here is the list of food substitutes for Week 4:

Apple cider vinegar – Lime juice

Flax seeds – Chia seeds

Almonds – Walnuts

Fruits – Fresh fruit juice

Oatmeal – Quinoa

Mackerel – Salmon

Asparagus – Green beans

Feta – Cheddar

Tomato – Spinach

Watermelon – Muskmelon

Carrot – Zucchini

Cauliflower – Broccoli

Chicken – Mushroom/salmon

Sweet potato – Sautéed broccoli

Turmeric – Nutmeg powder

Here is your workout routine for Week 4.

Week 4 Workout Routine

Neck rotations – 1 set of 10 reps (clockwise and anticlockwise)

Shoulder rotations – 1 set of 10 reps (clockwise and anticlockwise)

Arm circles – 1 set of 10 reps (clockwise and anticlockwise)

Side crunches – 2 sets of 10 reps (left and right sides)

Upper body twists – 1 set of 20 reps

Ankle rotations – 1 set of 10 reps (clockwise and anticlockwise)

Rope jumping – 2 sets of 50 reps

Forward lunges – 2 sets of 10 reps

Explosive lunges – 2 sets of 10 reps

Full squat – 2 sets of 10 reps

Burpees – 2 sets of 10 reps

Side lunges – 1 set of 10 reps

Scissor kicks – 1 set of 10 reps

Lying side crunches – 2 sets of 10 reps

Mountain climbers – 2 sets of 10 reps

Push-ups – 1 set of 10 reps

Sit-ups – 2 sets of 20 reps

Jumping jacks – 1 set of 20 reps

Other exercises – Running up the stairs and weight lifting

Stretch

Useful Tip: You can make a homemade electrolyte drink for your workout by adding 1 teaspoon of sugar, 2 tablespoons of lime juice, and a pinch of salt to a cup of water.

How You Will Feel By The End Of Week 4

By the end of Week 4, you will feel ten times lighter and look slim yet toned. The best part – you will be more fit than ever.

How Much Weight Will You Lose?

Depending on your current weight, adherence to the plan, medical history, medications, age, sex, and genetics, you may lose 8-10 pounds in 4 weeks. You may also gain a little weight as you start building lean muscle (muscle has more weight than fat). Here’s what you should avoid consuming while you are on the milk diet.

Foods To Avoid

Veggies – Potato and pumpkin.

– Potato and pumpkin. Fruits – Mango, jackfruit, and lychee.

Mango, jackfruit, and lychee. Fats And Oils – Lard, butter, mayonnaise, mozzarella cheese, cream cheese, and full-fat cream. Lard, butter, mayonnaise, mozzarella cheese, cream cheese, and full-fat cream. Nuts – Cashew nuts. Cashew nuts. Beverages – Aerated drinks, packaged fruit juice, artificially sweetened drinks, and alcohol. StyleCraze says According to Ayurveda, fruits like melons should not be consumed with milk. Melons have diuretic properties and milk has laxative properties – and this combination is incompatible, leading to vomiting or other side effects in some. There is no doubt that milk is good for your health, but when you are consuming it for weight loss, you have to buy the right type of milk. Here is what you should look for when you buy milk for weight loss.

Which Milk Is Best For Weight Loss?

If you want to attain faster results, use skimmed milk or toned milk. Skimmed or toned milk does not have a high amount of fat and is hence safe to consume (23). Whole cow milk contains fat that may not be suitable for people with obesity, diabetes, and heart problems. However, whole milk is more satiating and nutritious, thereby reducing calorie intake (1). If you are vegan or lactose intolerant, you may opt for almond milk or soy milk. Drinking milk every day is highly recommended to balance your diet while you are following a weight loss program. StyleCraze says There also are other vegan milk options like coconut milk, cashew milk, oat milk, and rice milk.

Milk Nutrition Benefits

Calcium: Milk is the richest source of calcium (24). It strengthens your bones, teeth, and muscles and also helps to maintain bone mass (25). Milk is the richest source of calcium (24). It strengthens your bones, teeth, and muscles and also helps to maintain bone mass (25). Protein: Milk is also a very good source of energy. The main task of milk protein is to build and repair the body muscles (26). Also, consuming milk every day prevents unnecessary food cravings. Milk is also a very good source of energy. The main task of milk protein is to build and repair the body muscles (26). Also, consuming milk every day prevents unnecessary food cravings. Potassium: While you work out a lot to lose weight, you perspire a lot as well. In this course, you lose a great amount of potassium that drains out in the form of perspiration. This drink helps to maintain the potassium levels in your blood. While you work out a lot to lose weight, you perspire a lot as well. In this course, you lose a great amount of potassium that drains out in the form of perspiration. This drink helps to maintain the potassium levels in your blood. Phosphorus: Phosphorus is essential for strengthening the bones and generating energy (27). You need to consume phosphorus-rich foods on a regular basis if you want to stay fit and active. Milk provides you with this mineral in plenty.

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Phosphorus is essential for strengthening the bones and generating energy (27). You need to consume phosphorus-rich foods on a regular basis if you want to stay fit and active. Milk provides you with this mineral in plenty. Vitamins:Milk is a rich source of vitamins. From vitamin D that helps in strengthening the bones and teeth to vitamin A that helps to build your immunity, milk has all you need (28), (29). In addition to these essential vitamins, it is also a very good source of vitamin B2 and niacin (30). If you are looking for quick weight loss options, you may try the milk only diet, but here’s the catch.

Milk Diet Disadvantages

The milk only diet, which allows drinking only milk for 4 weeks, has the following disadvantages:

Causes nutritional deficiency.

May cause acne breakouts in kids and adults (7-30 years) (31).

May cause bloating (32).

Tough to adhere to the plan.

What To Do If You Cannot Consume Milk?

Substitute milk with plant-based milk like almond milk or soy milk.

You may try intermittent fasting.

Whichever method you choose, keep these following points in mind for optimum results.

Things To Remember

Do not just drink milk to lose weight. You will get bored soon. Consume high-dietary fiber foods, healthy fats, and protein. Here is a list of superfoods for weight loss Do not skip working out. You should get at least 5 hours of workout per week.

If you want to eat carbs, earn it by working out first.

You can have one cheat day per week and consume 500 calories extra that day. Do not exceed this. If you do, burn the calories.

Steer clear of junk food and alcohol.

Keep yourself hydrated.

Give your body rest and time to recover by getting at least 6 hours of sleep. In short, you can effectively follow the milk diet for weight loss, but make sure you go about it the healthy way. Don’t follow a “milk only” diet as it is not a realistic approach. Sure, milk is rich in calcium and protein, low in calories, reduces hunger cravings, and is nutritious. But you should pair the milk diet with a balanced food plan, a healthy lifestyle, and a daily workout plan to stay healthy. Combine it with other nutritious food like tuna and eggs. Please consult a dietician before going on this diet to prevent health risks. As you follow our recommended milk diet plan, you will notice weight loss and other benefits. So, scroll up and stay healthy!

Frequently Asked Questions

How much milk should you drink a day to lose weight?

Drink 2-3 cups of milk per day to lose weight.

Can milk be a meal replacement?

Yes, a cup of milk with a banana and a scoop of protein powder can be a meal replacement.

Can you lose weight by only drinking milk?

You will lose weight just by drinking milk. However, it can be dangerous for your health and tough to adhere to a plan like that. Try our modified milk diet instead.

Can I drink milk at night for weight loss?

Drink a cup of warm milk with a pinch of turmeric before bed for good sleep, which is important for weight loss.

Does milk help you lose belly fat?

There is no scientific evidence that proves that milk helps lose belly fat. But if you drink milk and other nutritious foods and do belly exercises regularly, you can lose belly fat. Sources Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Check out our editorial policy for further details. Dairy Intake Enhances Body Weight and Composition Changes during Energy Restriction in 18–50-Year-Old Adults—A Meta-Analysis of Randomized Controlled Trials, Nutrients, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4963870/ Role of dietary calcium and dairy products in modulating adiposity, Lipids, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/12733746 The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034047/ Milk, whole, 3.25% milkfat, with added vitamin D, USDA.

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https://www.ncbi.nlm.nih.gov/pubmed/17173758 Seeds, flaxseed, USDA.

https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients Cinnamon extract lowers glucose, insulin and cholesterol in people with elevated serum glucose, Journal of Traditional and Complementary Medicine, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067830/ Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats, Journal of Medicinal Food, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/29091513 Apple cider vinegar attenuates lipid profile in normal and diabetic rats, Pakistan Journal of Biological Sciences, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pubmed/19630216 Fish, mackerel, Atlantic, cooked, dry heat Nutrition Facts & Calories, SELF NutritionData. https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4073/2 Effects of Fresh Watermelon Consumption on the Acute Satiety Response and Cardiometabolic Risk Factors in Overweight and Obese Adults, Nutrients, US National Library of Medicine, National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470521/ Chicken, broilers or fryers, breast, meat only, cooked, roasted Nutrition Facts & Calories, SELF NutritionData. https://nutritiondata.self.com/facts/poultry-products/703/2 Consumption of low-fat dairy foods for 6 months improves insulin resistance without adversely affecting lipids or bodyweight in healthy adults: a randomized free-living cross-over study, Nutrition Journal, US National Library of Medicine, National Institutes of Health.

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https://www.ncbi.nlm.nih.gov/pubmed/16844009

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