IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 1

7 Foods that Sound Healthy But Are Not

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 1

Hey everyone,

For quite some time we had been getting requests from our readers to reshare the weight loss challenge, along with the recipes and diet plans. So here we go again with our IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 1

All excited about the IWB Weight Loss Challenge :)?

IWB 1 Month 4 Kgs Weight Loss : Diet Plan Day 1

Enjoy the Diet Plan – Day 1. I am leaving the vegetable in the lunch open-ended for you to choose from since it’s the first day. Just avoid potato for this month. I would be specific from Day 2 onwards.

I have accommodated tea/coffee since I know we (read I :P) need tea twice a day. If you can avoid it, pat on your back :)!

I will upload the Workout Plan as well tonight. Till then, please don’t skip your walk. Find the walking plan here.

Monday/Day 1
7:30 AM Half lemon in 1 glass luke warm water + 10 almonds
8:30 AM 3 Egg Whites
8:30 AM Half cup muesli + 1 bowl skimmed milk
9:30 AM Tea/Coffee without sugar
11:30 AM Apple
1:00 PM 1 plate of salad + 1 wheat chapatti + 1 bowl of veggie + 1 bowl of Daal + 1 cup curd
4:00 PM Tea/Coffee without sugar + 2 Marie Biscuits
6:00 PM Fruit Salad( you can also have any 1 fruit)
8:00 PM 1 plate of green salad
8:30 PM Homemade vegetable soup + sauteed veggies
10:00 PM IF hungry, 1 cup warm skimmed milk without sugar


If you are already working out,  please have a fruit/salad 1 hour before and a buttermilk post workout. Will come with a list of food items that you should consume !



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  1. Tarun, Your plan is really nice but then i’m a working professional and i cannot accommodate these many small meals. Can you suggest any alternatives for working women!!

  2. Hey Tarun,

    Good one to start with …….will start from tomorw and hope this helps me out in reaching my goal 🙂

  3. Actually i had been trying hard to reduce my weight .. not like getting into shape and all but just want to be healthy that’s it but my issues are thyroid (hypo) and PCOD .. have tried so many things and i feel its helping but my weight comes back to the same after some time….now with the baby its really difficult to manage everything and then trying to loose weight… but have started slowly now lets see… have to loose the post preg weight first …

    Please do post diet plans and quick recipes of soups or meals…. so that i can manage time and also other things at home

  4. Tarun, will follow the diet plan 1 day later than you.. so will have an idea what to eat..

    btw.. egg whites, i will go with omlette.. & for lunch, i eat 1/2 cup rice at lunch and rotis at dinner.. & cannot have curd at noon, it induces sleep for me.. i yawn whole afternoon at office.. Remaining else, i do it same..

    I have a query,rice is part of our food and giving it up messed with my physical health and was advised by my doc to cut down quanities rather than eliminate it completely.. is it true or is it a psychological thing? Ana or Tarun, can you clarify, pls ?

  5. I am wondering.. Marie biscuits are processed foods, which i stopped eating.. can i have roasted peanuts?? or any other carbs to keep me going??

  6. Anjalee, its all in our minds. Eliminating rice would not cause any ill effects. I will include rice n roti every alternate day but portion control is extremely important.

  7. Peanuts r a better option. Since people east biscuits with tea, I included Marie but its no doubt a processed food item

  8. Sangeetha, check yesterday’s post for quick recipes. N don’t worry, you would be fine. Patience n determination is what you need 🙂

  9. Thanks Tarun 🙂 this is great… I will save all your diet plans and start next month.. This month I am travelling and will stay a lot in hotels.. so I dont think its a good time to start 🙂
    But I love this.. great job! Its quite detailed and easy to follow, I dont have to worry on what to eat and what not to eat.

  10. I am travelling this week, so would be following it starting next Monday for sure. Will let you know the progress 🙂

  11. can you share some light exercises like yoga which we can do along with this, i loved your meal plan i guess everyone can follow, if you can guide me with some yoga aasans i guess it will help me … thx

  12. Thanks.. very true.. i cut down my rice portions to half. and i could see drastic changes even in my energy levels as i could eat fruits, nuts, etc.

  13. Hello
    Thank you very much for all the inspiration and the details its been very helpful. I do want to try dieting now and follow your blog diet. Im a vegetarian i do not eat egg is there any substitute for egg white please let me know?
    Thank you again and best wishes

  14. hei tarun hei…m hypothyroid patient and have gained 16 kgs after ma dis disease .. is this plan for thyroid patient for me too … n one more think m allergic to egg .so wt to take instead of egg

  15. i am 38 years female with two Cesarean deliveries which left me with body fat and untoned stomach and hip muscles. my current weight yo-yos between 57 to 59kgs. which is marginally high BMI @28. however being a short person – 4 feet 11 inches. i look plumper than required.
    i work in a stress-induced medical environment and have little or no time for meals. i effectively manage a regular indian household with five members – taking care to cook and provide for different nutrient needs of members aged – 4 years, 13 years and 45 years. i cook 5 different kinds of meals and tiffins each day. however at the end of it i am late for work and prefer to skip breakfast.
    my first meal is between 12 to 1 and the next (biggest meal of the day) is between 5-7 pm. i have 2 cups of black coffee for breakfast and 1 cup of tea at 10 am. most days i overeat my evening (6pm) meal and need no dinner. on weekends i eat out often.

    i need to lose 9 kgs of weight – i have been thru every possible kind of research and diet plans.

    i have no time for exercise –

    What I eat (taste, carry to work and can-do-diet )
    Egg /Bread /Curd /Papaya /Watermelon/Dosa /Idly/Low- fat Cheese /Chicken /Dalhia/ Veggies ( all kinds) – raw or boiled /Black coffee ( no milk no sugar) /home-made wheat roti/ green tea ( only evenings)

    can anyone help me lose the last 9 kgs of weight.

  16. Hi tarun please send me diet plan where I can already reduce 4kg/ month. My diet is 5.4 and wright is 72.please help me out I am maharashtrian so please suggest me diet plan with my regular food. Send me details as soon as possible.


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