4 Week Milk Diet for Weight Loss

The milk diet is not much popular as other weight-loss diets. However, the popularity of diet is not important, but if the diet work for your weight loss or not is important.

What Is the Milk Diet?

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The milk diet involves taking milk for weight loss goals. As a food source, milk cannot claim its reputation as an effective product for weight loss because of its fat content and high calories. Simply adding dairy to your regular meal plan will be hard to slim down. Increase your milk consumption by reducing other foods for weight loss with milk.

The light version of the diet involves consuming one glass of milk before every meal. It will help to reduce your appetite and lower your complete food consumption. The extreme type of milk diet for weight loss consists of taking only dairy products and no other things or sometimes.

Those who wish to benefit from the milk diet tend to adopt a radical form, in which you get to drink around 2-liters of milk every day. However, the original milk diet for weight loss can risk your health. Starting a diet without the right preparation can also cause problems.


The Milk Diet and Weight Loss

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Scientific information about the milk diet for weight loss is limited. Theoretically, milk consists of high calcium, which could help to reduce pounds.

Some experts claim that calcium ingestion helps to burn fat in the human body, especially in the abdominal part, which is a part hard to reduce. A high level of calcium and vitamin D have indicated a positive effect on weight loss. Additionally, milk can help to reduce energy consumption also and provide vitamin D, protein, casein, and different nutrients.

One study has indicated that casein could lower triglyceride levels the extra of which is known to cause extreme problems with cardiovascular health.

However, do not get more excited regarding this weight loss method. To notice a scale change, you will have to change your food habits and meal plan suddenly by alternating all the dairy foods.

Expert agrees that this diet method, and also other weight loss methods need to eat only one food for a longer time, is not healthy on several levels. Moreover, the chances that you will not get your desired results.

Milk provides a rich source of calcium

Calcium is the driving factor of fat metabolism, which eventually leads to fat loss. Researchers from University-of-Tennessee-at-Knoxville have discovered that more calcium in fat cells helps to burn more fat.

Milk reduces hunger

Milk also activates the hunger-fighting hormone production called the peptide YY that keeps you full for more time.

Milk is rich in Protein

One cup of whole milk consists of 8.14 protein. Protein consumption promotes metabolism, raises satiety, lowers belly fat, and reduces blood pressure.

Milk is a low-calorie Drink

One cup of milk provides 149 calories. Consuming milk and one banana smoothie help to prevent hunger pang for 2 hours.


The modified milk diet is Nutritious

The modified milk diet needs to eat healthy foods like fruits, veggies, complex carbs, proteins, and healthy fats along with milk. These foods consist of different nutrients not present in milk and boost weight loss with affect health.


The modified milk diet helps to burn calories

Calorie burning is important for weight loss. That is the reason you need exercise. It will step up your fat loss and help to develop lean muscle mass.

Not a fad diet

The revised milk diet helps to add good habits in daily life to reduce weight slowly. Slow weight loss is better than fast weight loss. You will not get lean muscle mass, not gain weight and not affect your immune system also.


Milk Diet Plan of 4-Week For Weight Loss

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Week 1-Milk Diet Plan

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During the first week of the milk diet plan, there are some restrictions on your food habits and everyday activities. It is because to get body cope with changing lifestyle.

Meals and What To Eat

Early Morning-(7:30 am)

Have one cup of warm water with half lime juice

Breakfast (8:30-9:00 am)


Consume one cup of fat-free milk and one pancake of banana

Eat one multigrain bread, scrambled eggs, and one cup of fat-free milk.

Lunch (12:00- 12:30 pm)


Eat veggies lettuce wrap

Tuna salad

Post Lunch (3:30-4:00 pm)

Consume one cup of fat-free milk

Dinner (7:00 pm)


Grilled salmon with veggies

Grilled tofu and veggies

Bedtime (9:30 pm)

Have one cup of fat-free milk with half a teaspoon of turmeric


Why This Works

Drinking warm water with lime juice help to remove toxins. It also boosts bowel movement in the body. A filling breakfast increases energy and stimulates a whole day. Eating a light lunch does not make you feel drowsy. Fill your stomach using one cup of milk after having lunch to prevent hunger pangs till dinner.

Eat veggies with a good protein source for dinner to develop muscles and offer energy to the body. Eating one cup of milk with turmeric before you sleep will help you to get better sleep and wake up fresh in the morning.



Banana pancake – Quinoa

Lime juice – Apple cider vinegar

Multigrain bread – Quinoa/oats

Scrambled eggs – Tofu scramble

Grilled veggies – Baked veggies

Tofu – Boiled chickpeas

Tuna salad – Chicken salad

Veggie lettuce wrap – Veggie falafel

Turmeric – Cinnamon powder

Only eating healthy will not benefit weight loss. You also need to do some exercise. Here is your exercise routine for week 1.


Week 1 Workout Routine

  • Neck rotations – 1 set-10 rep
  • Shoulder rotations – 1 set – 10 reps
  • Upper body twists – 1 set – 20 reps
  • Arm circles – 1 set – 10 reps
  • Side crunches – 2 sets – 10 reps
  • Jumping jacks – 2 sets – 30 reps
  • Ankle rotations – 1 set – 10 reps
  • Forward lunges – 1 set – 10 reps
  • Explosive squats – 1 set – 10 reps
  • Spot jogging – 5 minutes
  • Squats – 1 set – 10 reps
  • Crunches – 1 set – 10 reps
  • Burpees – 1 set – 10 reps
  • Other exercises – brisk walking
  • Stretch
Helpful Tip:

Use rice bran oil or olive oil for cooking. Do warm-up before working out.

How will you feel after week 1?

If you continue this regimen for 1-week, you will begin to feel more energetic and healthier. You may feel muscle pain if you are not a very active person. But do not worry pain will get reduced with the workout.

You will sleep better, concentrate better and look forward to Week 2 of the milk diet.

Week 2 Milk Diet Chart


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Meals and What To Eat

Early Morning-(7:30 am)

Have one cup green tea with ¼ teaspoon of cinnamon powder

Breakfast (8:30-9:00 am)


Drink one cup fat-free milk with half cup fruits with two almonds

One cup of fat-free milk, 4-almonds, and one boiled egg.

Lunch (12:00- 12:30 pm)


1-multigrain bread toast and Cucumber soup

Eat cherry tomatoes with baked fish and spinach with oregano and garlic sauce.

Post Lunch (12:00- 12:30 pm)

Have one cup of fat-free milk

Dinner (7:00 pm)


Clear soup of chicken

Veggies and grilled mushroom

Bedtime (9:30 pm)

Have one cup of fat-free milk with half a teaspoon of turmeric.


Why This Works

Cinnamon and green tea prevent fat cell proliferation, prevent hunger pangs, and lower metabolic syndrome risk.

Eating a healthy breakfast with milk and good carbs will help to balance the pH of the body to lower inflammation.

Eat a light lunch. Choose cucumber soup, but avoid adding cream. Baked fish is the best source of protein and omega-3 fatty acids.

Eat a nutritious and light dinner, and complete your day with one cup of warm milk.

  • Cinnamon – Black pepper
  • Green tea – Black coffee
  • Boiled egg – Egg white omelette
  • Almond – Macadamia nut or walnut
  • Fruits – Fresh fruit juice
  • Baked fish – Grilled chicken
  • Multigrain bread – Wheat bread
  • Cucumber soup – Mushroom soup
  • Spinach – Kale
  • Grilled mushroom – Grilled cottage cheese
  • Cherry tomatoes – Broccoli
  • Garlic – Cumin seeds
  • Chicken clear soup – Lentil soup
  • Oregano – Cilantro
  • Turmeric – Fennel seed powder

Week 2 Workout Routine

  • Neck rotations – 1 set – 10 reps (forward and backward)
  • Arm circles – 1 set – 10 reps (forward and backward)
  • Shoulder rotations – 1 set – 10 reps (forward and backward)
  • Upper body twists – 1 set – 20 reps
  • Side crunches – 2 sets – 10 reps (left and right sides)
  • Spot jogging – 5-7 minutes
  • Ankle rotations – 1 set – 10 reps (forward and backward)
  • Burpees – 1 set – 10 reps
  • Jumping forward lunges – 1 set – 10 reps
  • Rope jumping – 2 sets – 50 reps
  • Jumping jacks – 1 set – 20 reps
  • Crunches – 1 set – 20 reps
  • Push-ups – 1 set – 10 reps
  • Mountain climbers – 1 set – 10 reps
  • Other exercises – running/sprint, Jogging, or swimming
  • Stretch
Useful Tip:

Drink one cup of water 20-30 minutes before having any meal.


How You Will Feel After the End of Week-2

After week 2 ends, you would lose water weight and experience less bloated. Your digestive system will work better, which promotes metabolism. You will also begin to like a workout. However, to reach your target weight, you have to move to week-3.


Week 3 Milk Diet Chart

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Meals and What To Eat

Early Morning-(7:30 am)

Take one cup of warm water with one lime juice and one teaspoon of honey. 

Breakfast (8:30-9:00 am)


Take one cup of fat-free milk and one tablespoon ground flax seeds with two boiled eggs and 4-almonds.

Eat one tablespoon ground flax seeds, one cup fat-free milk, and quinoa

Lunch (12:00- 12:30 pm)


  • grilled vegetable sandwich and Half cup milk
  • Tuna wraps and ½ cup milk

Post Lunch (12:00- 12:30 pm)

Eat one cup of fat-free milk with half a teaspoon of cinnamon powder.

Dinner (7:00 pm)


Eat poached fish or chicken with boiled veggies

Eat clear soup of mushroom

Sauteed carrot, bell pepper, broccoli, and tofu

Bedtime (9:30 pm)

½ teaspoon turmeric and one cup fat-free warm milk with half teaspoon turmeric.


Why This Works

During week 3-diet plan warm water and honey promote the immune system and flush out the toxins from the colon. Fortify the milk with ground flax seeds. They provide a rich source of dietary fiber and healthy fats that help to lose weight. It will also keep you full and satisfied. Cinnamon helps to lower weight by raising insulin sensitivity.

Boiled veggies are good when it comes to consuming low calories and nutritious foods. If you feel bored of soups and boiled veggies try sauteed veggies that provide rich complex carbs, minerals, vitamins, and dietary fiber. Complete your day with one cup of warm milk to relax and have better sleep.



  • Lime – Green tea
  • Flax seeds – Chia seeds
  • Honey – Cinnamon
  • Boiled egg – Poached egg
  • Almonds – Walnuts
  • Quinoa – ½ cup fruits
  • Tuna wrap – Chicken wrap
  • Grilled vegetable sandwich – Vegetable salad
  • Cinnamon powder – Nutmeg powder
  • Poached fish or chicken – Sautéed fish or chicken
  • Boiled veggies – Sautéed veggies
  • Mushroom clear soup – chicken clear soup/Vegetable
  • Bell pepper – Spinach
  • Carrot – Zucchini
  • Broccoli – Cauliflower
  • Turmeric – Edible rose water
  • Tofu – Cottage cheese


Week 3 Workout Routine

  • Neck rotations – 1 set – 10 reps (forward and backward)
  • Shoulder rotations – 1 set – 10 reps (forward and backward)
  • Arm circles – 1 set – 10 reps (forward and backward)
  • Upper body twists – 1 set – 20 reps
  • Side crunches – 2 sets – 10 reps (left and right sides)
  • Ankle rotations – 1 set – 10 reps (forward and backward)
  • Full squats – 2 sets – 10 reps
  • Spot jumping – 3 sets – 20 reps
  • Bursting forward lunges – 1 set – 10 reps
  • Crunches – 2 sets – 10 reps
  • Forward lunges – 2 sets – 10 reps
  • Planks – 2 sets – 20 seconds hold
  • Horizontal out kicks – 1 set – 10 reps
  • Scissor kicks – 1 set – 10 reps
  • Push-ups – 2 sets – 5 reps
  • Other exercises – bicycling, Dancing, or playing a sport
  • Stretch
Helpful Tip:

You can consume fish oil supplements to get an extra boost of healthy fats, which will help to lower weight and inflammation.

How Do You Feel After Week 3?

If you manage to follow this diet and workout plan, you will notice a slimmer body. Your healthy lifestyle will also promote your confidence levels. Your productivity at work will boost, and you will also get less tired.


Week 4 Milk Diet Chart

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Meals and What To Eat

Early Morning-(7:30 am)

Drink one cup water with one teaspoon apple cider vinegar 

Breakfast (8:30-9:00 am)


Eat one tablespoon ground flax seeds with one cup of fruits and one cup of fat-free milk

Eat 2-almonds and oatmeal

Lunch (12:00- 12:30 pm)


Eat grilled mackerel, ½ cup milk, and asparagus

Have feta, tomato salad, and ½ cup milk

Post Lunch (12:00- 12:30 pm)

Eat one cup of watermelon

Dinner (7:00 pm)


Take cauliflower, lentil, and carrot soup

Eat one dollop and mashed sweet potato and grilled chicken

Bedtime (9:30 pm)

Have one cup of fat-free warm milk and half a teaspoon of turmeric


Why This Works

Apple cider vinegar helps weight loss. It also normalizes your blood pressure and reduces bad cholesterol levels. Breakfast should be filling and nutritious so that you are active full day long.

Mackerel is the best source of protein. Tomato and feta salad is a tasty vegetarian recipe and a good source of minerals, vitamins, and dietary fiber. Watermelon helps to keep you hydrated. Lentil soup provides a taste of cauliflower and carrot and plenty of nutrition.

Eating grilled chicken breast is the best source of lean protein, and sweet potato is more exciting for dinner. Drinking turmeric milk before sleeping helps to relieve body pain and boost sleep.


Almonds – Walnuts

Flax seeds – Chia seeds

Fruits – Fresh fruit juice

Apple cider vinegar – Lime juice

Mackerel – Salmon

Oatmeal – Quinoa

Feta – Cheddar

Asparagus – Green beans

Tomato – Spinach

Carrot – Zucchini

Watermelon – Muskmelon

Sweet potato – Sautéed broccoli

Cauliflower – Broccoli

Chicken – Mushroom/salmon

Turmeric – Nutmeg powder


Week 4 Workout Routine

  • Neck rotations – 1 set of 10 reps (forward and backward)
  • Arm circles – 1 set of 10 reps (forward and backward)
  • Shoulder rotations – 1 set of 10 reps (forward and backward)
  • Upper body twists – 1 set of 20 reps
  • Side crunches – 2 sets of 10 reps (left and right sides)
  • Forward lunges – 2 sets of 10 reps
  • Ankle rotations – 1 set of 10 reps (forward and backward)
  • Rope jumping – 2 sets of 50 reps
  • Full squat – 2 sets of 10 reps
  • Scissor kicks – 1 set of 10 reps
  • Explosive lunges – 2 sets of 10 reps
  • Side lunges – 1 set of 10 reps
  • Burpees – 2 sets of 10 reps
  • Push-ups – 1 set of 10 reps
  • Lying side crunches – 2 sets of 10 reps
  • Sit-ups – 2 sets of 20 reps
  • Mountain climbers – 2 sets of 10 reps
  • Jumping jacks – 1 set of 20 reps
  • Other exercises – weight lifting and running up the stairs
  • Stretch
Helpful Tip:

You can prepare a homemade electrolyte drink for exercise by including one teaspoon of sugar, a pinch of salt, and a 2-tablespoon of lime juice in one cup of water.

How you will feel after week 4

After the end of week 4, you will feel lighter and look slim and toned.

How Much Weight Will You Lose?

According to your present weight, tolerance to the plan, age, medication, medical history, genetics, and sex, you may lose 8-10 pounds in 4 weeks. You may also gain some weight as you begin developing lean muscle.

Foods To Avoid

Veggies – Pumpkin and Potato

Fruits – Jackfruit, Mango, and lychee.

Fats And Oils – mayonnaise, Lard, butter, mozzarella cream cheese, cheese, and full-fat cream.

Nuts – Cashew nuts.

Beverages – Packaged fruit juice, aerated drinks, alcohol, and artificially sweetened drinks.


Which type of Milk Is Best for Weight Loss?

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If you wish to get fast results, use toned or skimmed milk. Toned or skimmed milk does not contain high fat and is safe to consume.

Whole cow milk consists of fat that may not be helpful for people with diabetes, obesity, and heart problems. However, whole milk is more nutritious and satiating, which helps to lower calorie consumption.

If you are lactose intolerant or vegan, you may choose almond milk or soy milk. Consuming milk daily is highly suggested to balance your diet while you are following a program of weight loss.

Milk Nutrition Benefits


Milk provides rich calcium. It helps to strengthen your teeth, bones, and muscles also to manage bone mass.


Milk is also the best source of energy. The main work of milk protein is to develop and repair the body muscles. Additionally, everyday milk consumption prevents unnecessary food cravings.


While you work out more to lose weight, you sweat more also. In this course, you lose a high amount of potassium that comes out in the form of perspiration. This drink helps to manage the potassium levels in the blood.


Phosphorus is important for strengthening the bones and creating energy.

You need to eat phosphorus-containing foods regularly to keep active and fit. Milk provides a lot of minerals also.



Milk also provides vitamins. It provides vitamin D, vitamin A, which helps to strengthen teeth, and bones. Its vitamin A helps to increase immunity. Additionally, these essentials are a good source of niacin and vitamin B2.


Milk Diet Disadvantages

The milk only diet allows consuming only milk for 4-weeks, got the following disadvantages:

nutritional deficiency

may cause acne in adults and kids

causes bloating


What To Do If You Cannot Drink Milk?

Dairy milk is one option for those who have decided to begin their milk diet for weight loss. Another replacement of milk is soy milk and almond milk. Almond milk is sometimes boosted as the equivalent substitute for dairy milk, but it is wrong since these two are very different from the nutritious value. On the one hand, almond milk is lower in calories than dairy milk, making it a high choice for those eager to slim down.

Indeed, a cup of sugar-free almond milk consists of about 39- calories, which is 50-calories lower than what dairy milk contains. On the other hand, traditional milk provides rich protein, whose weight loss effect is carefully proven.

By consuming one cup of almond milk daily, you would be able to burn around five pounds of fat. A soy milk diet for weight loss is also possible, considering the different benefits the drink provides.

One study has confirmed the positive effect of soymilk on the waist size lower amount overweight people. It recommends that the drink can help weight loss. Another research has shown that soy protein, which overflows in soymilk and leads to weight loss. One cup of soymilk consists of 80 calories, which keep in the range of being considered low calorie.

Similarly, soy milk has low sugar, consisting of only 6g of it. Unlike the fat in dairy milk, soy fat is not unhealthy. Additionally, soymilk consists of some vitamins linked with fat burning. Completely, if you get lactose intolerant, you can choose soy milk as the dairy milk substitute.


Things To Remember

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Only milk cannot lose weight. You will get bored soon. Eat foods with high fiber, protein, and healthy fats.

Here is a list of some superfoods for weight loss.

Do not skip your workout routine. You should get at least five hours of exercise every week.

If you wish to eat carbs, earn it by doing exercise.

You can eat some on your cheat day every week and eat 500 calories extra that day. Avoid more of this also and only burn calories.

Avoid alcohol and junk foods.

Stay hydrated

Get rest and recover by having at least 7 hours of sleep.

Practice a healthy life by consuming good food, eating natural food lead to building a healthy mind and body.

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