Milk diet is a diet plan in which a person has to drink milk with other food. The major part of this diet is that you have to drink only milk. That seems boring right? Even some people can get harmful effects.
However, the modern world experts have made some changes in the milk diet make it more balanced with nutrition. This diet includes the goodness of milk and other low calorie but nutritious food and a specific workout routine that helps to lose healthy weight.
The revised milk diet will benefit you to shed fat, gain toned muscles, enhance your stamina, and preserve you healthy. Seems like a more reliable plan, right? keep reading.
How the Milk Diet Works
Table of Contents
Milk is a valuable source of calcium, which is one of the reducing agents of fat metabolism. Slowly, it helps to drop fat.
According to the research of University-of-Tennessee from Knoxville discovered that a fat cell containing more calcium get burn quickly.
Milk also has a frequent hunger preventing a hormone named as peptide-YY or PYY that make you feel full stomach for a long time.
Milk also has a plentiful supply of proteins and fewer calories. The updated milk diet requires you to consume fresh foods such as fruits, veggies, proteins, complex carbs, and healthy fats. These foods contribute many nutrients which are not found in milk, and it will help you lose weight without a problem. Still, you will require to do workout to lose a good amount of weight and burn calories.
Here is the 4-week milk diet plan for weight loss
Week 1 – Milk Diet
During the first week of milk diet plan, there are some restrictions related to your food addictions and daily activities. It is necessary for your body to get prepared for the changing diet.
- Early Morning: (7:30 am)
- 1-cup warm water with half lime juice
- Breakfast: (8:30-9:00 am)
- 1-cup fat-free milk with 1-banana pancake Or
- 1-cup fat-free milk and Scrambled eggs with 1-multigrain bread.
- Lunch: (12:00- 12:30 pm)
- Tuna salad Or
- Veggie wraps of lettuce
- Post Lunch: (3:30-4:00 pm)
- 1-cup fat-free milk
- Dinner: (7:00 pm)
- Tofu and Grilled veggies
- Veggies with Grilled salmon
- Bedtime: (9:30 pm)
- 1-cup fat-free milk with a half teaspoon of turmeric
How does this work?
Warm water containing lime juice assist stomach to flush out the harmful toxins and boost bowel movements. The breakfast is more filling and makes you energetic and active all day.
The lunch is light so it won’t bring the drowsy feeling. Then again having a cup of milk after lunch reduces your hunger till dinner time.
Consuming fresh veggies with sufficient protein in dinner helps to build muscles and increase energy in your body.
Again, having a warm cup of milk with turmeric before bedtime helps to get better sleep and wake up early in the morning.
Substitutes
- The food list given below can be a substitute for week-1:
- Lime juice with Apple cider vinegar
- Banana pancake with Quinoa
- Scrambled eggs with Veggie semolina
- Multigrain bread with 1-orange
- Tuna salad with Chicken salad
- Veggie lettuce wrap with Veggie falafel
- Grilled veggies with Baked veggies
- Tofu with Boiled chickpeas
- Salmon with Mackerel
- Turmeric with Cinnamon powder
Only consuming healthy food will not drop your weight. You also require to do exercise.
Week-1 workout routine
Perform the following workout clockwise and anticlockwise (each workout 1-set of 10 reps)
- Neck rotations
- Shoulder Rotations
- Arm circles
- Squats
- Burpees
- Forward Lunges
- Ankle Rotations
- Explosive squats
- Crunches
- Stretch
- Side crunches – 2-sets of 10 reps (left and right sides)
- Upper body twists – 1-set of 20 reps
- Jumping jacks – 2-sets of 30 reps
- Spot jogging – 5-minutes
Useful Tip
- Use olive oil for cooking or rice bran oil.
- Warm up before doing the workout.
How it feels after Week-1
Following week-1 plan regularly helps to make you feel active and energetic. If you don’t have an active lifestyle, then you may get muscles pain. Don’t worry the pain will as you do continue the exercise. You will also sleep better and focus more on everything.
Week-2: Milk Diet
- Early Morning (7:30 am)
- 1-cup green tea containing a ¼ teaspoon of cinnamon powder
- Breakfast (8:30-9:00 am)
- Consume 1-cup fat-free milk with ½ cup fruits and 2 almonds Or
- 1-cup fat-free milk with 1-boiled egg and 4 almonds
- Lunch (12:00 – 12:30 pm)
- One multigrain bread toast with Cucumber soup Or
- Cherry tomatoes and Baked fish
- Oregano sauce and Spinach in garlic
- Post Lunch (3:30-4:00 pm)
- 1-cup fat-free milk
- Dinner (7:00 pm)
- Grilled mushroom with veggies Or
- Clear chicken soup
- Bedtime (9:30 pm)
- 1-cup fat-free milk with half teaspoon turmeric.
How does week-2 milk diet work?
Consuming green tea with cinnamon limit the proliferation of fat cell and prevent frequent hunger. A breakfast with healthy fats, fresh milk, and carbs helps to balance the pH of your body and prevent inflammation.
You should consume light lunch, so eating cucumber soup without cream can be best. Eating baked fish provide enough protein and omega-3 acids. Later, consume nutritious light dinner and again drink a cup of warm milk.
Week-2 Substitutes
- Green tea with Black coffee
- Cinnamon with Black pepper
- Fruits with Fresh fruit juice
- Boiled egg with Egg white omelet
- Almond with walnut or Macadamia nut
- Spinach with Kale
- Garlic with Cumin seeds
- Oregano with Cilantro
- Baked fish with Grilled chicken
- Cherry tomatoes with Broccoli
- Cucumber soup with Mushroom soup
- Multigrain bread with Wheat bread
- Grilled mushroom with Grilled cottage cheese
- Chicken clear soup with Lentil soup
- Turmeric with Fennel seed powder
Week-2 workout routine
Perform the following exercise clockwise and anticlockwise (each workout 1-set of 10 reps)
- Neck rotations
- Shoulder Rotations
- Arm circles
- Ankle Rotations
- Burpees
- Jumping forward lunges
- Mountain climbers
- Side crunches – 2-sets of 10 reps (left and right sides)
- Rope jumping – 2-sets of 50 reps
- Upper body twists – 1-set of 20 reps
- Spot jogging – 5-7 minutes
- Jumping jacks – 1-set of 20 reps
- Push-ups – 1-set of 10 reps
- Crunches – 1-set of 20 reps
- Stretch
Useful Tip
Drink one cup of water 30 minutes before your meal.
How it feels after Week-2
After completing week-2, you almost dropped the water weight and a noticeable reduction in bloating. You will see your digestive system work in better condition and boost your overall metabolism. In the week-2 of a milk diet, you will love your exercise also.
Week 3 – Milk Diet
- Early Morning (7:30 am)
- 1-cup warm water with one lime juice and 1-teaspoon honey
- Breakfast (8:30-9:00 am)
- 1-cup milk (fat-free) with 1 tablespoon ground flax seeds and 2-boiled eggs with 4-almonds.
- 1-cup milk (fat-free) with Quinoa and 1-tablespoon ground flax seeds.
- Lunch (12:00 – 12:30 pm)
- Half cup milk with a grilled vegetable sandwich
- Half cup milk with a Tuna wrap
- Post Lunch (3:30-4:00 pm)
- 1-cup fat-free milk with half teaspoon cinnamon powder
- Dinner (7:00 pm)
- Boiled veggies and fish or poached chicken
- Clear soup of Mushroom
- Sauteed carrot, broccoli, bell pepper, and tofu.
- Bedtime (9:30 pm)
- 1-cup warm milk (fat-free) with half teaspoon turmeric.
How does week-3 milk diet work?
During the week-3 milk diet plan, you have to follow everything strictly. Drinking warm water with lemon and honey promote your immune system and clean your colon. A cup of milk with flaxseed helps to support because it contains rich dietary fiber and healthy fats to help in weight loss.
As milk contain rich calcium, it helps in weight loss when taken after lunch. Adding cinnamon reduce the fat cell generation. If you are tired of eating boiled veggies and soups, then try sauteed veggies contain complex carbs, mineral, vitamins, and dietary fiber. At the end of the day, drink warm milk and relax.
Substitutes
- Lime with Green tea
- Honey with Cinnamon
- Flax seeds with Chia seeds
- Almonds with Walnuts
- Boiled egg with Poached egg
- Quinoa with ½ cup fruits
- Grilled vegetable sandwich with Vegetable salad
- Tuna wrap with Chicken wrap
- Cinnamon powder with Nutmeg powder
- Boiled veggies with Sauteed veggies
- Fish or Poached chicken with Sauteed chicken or fish
- Mushroom clear soup with chicken clear soup or Vegetable
- Carrot with Zucchini
- Bell pepper – Spinach
- Broccoli with Cauliflower
- Tofu with Cottage cheese
- Turmeric with Edible rose water
Week-3 workout routine
Perform the below workout clockwise and anticlockwise (each workout 1-set of 10 reps)
- Neck rotations
- Shoulder Rotations
- Arm circles
- Ankle Rotations
- Scissor kicks
- Explosive forward lunges
- Side crunches – 2-sets of 10 reps (left and right sides)
- Upper body twists – 1-set of 20 reps
- Spot jumping – 3-sets of 20 reps
- Full squats – 2-sets of 10 reps
- Forward lunges – 2-sets of 10 reps
- Crunches – 2-sets 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
- Stretch
Useful Tip
You can use fish oil supplements to promote healthy fats and reduce inflammation and weight.
How it feels after Week-3
If you stick with plan till week-3 with healthy eating and regular exercise, then you will notice your body getting slim. Your healthy lifestyle will promote your confidence and productivity.
Week 4 – Milk Diet
- Early Morning (7:30 am)
- 1-cup water mixed with 1-teaspoon apple cider vinegar
- Breakfast (8:30-9:00 am)
- 1-cup milk (fat-free) with 1-tablespoon ground flax seeds and 1-cup fruits
- Oatmeal with 2-almonds.
- Lunch (12:00 – 12:30 pm)
- Consume Half cup milk with asparagus and grilled mackerel
- Half cup milk with feta and tomato salad
- Post Lunch (3:30-4:00 pm)
- 1-cup watermelon
- Dinner (7:00 pm)
- Cauliflower and Carrot with lentil soup
- Grilled chicken breast with 1-dollop crushed sweet potato
- Bedtime (9:30 pm)
- 1-cup warm milk (fat-free) with half teaspoon turmeric.
How does week-4 milk diet work?
During week-4, you will consume apple cider vinegar that helps to lose weight. It also controls your blood pressure and reduces bad cholesterol levels.
The breakfast will be very filling and keep you active all day. Eating mackerel provide a rich source of protein. Tomato salad and feta add delicious taste in a vegetarian dish and provide all minerals, vitamins, and dietary fiber.
Eating watermelon make your dinner filling. Eating lentil soups prevent boring feelings, and carrot with cauliflower give more nutrition’s.
Consuming grilled chicken breast provides your lean protein and make your dinner more exciting. Lastly, drinking turmeric milk relieves body pain and make you sleep better.
Substitutes
- Apple cider vinegar with Lime juice
- Flax seeds with Chia seeds
- Almonds with Walnuts
- Fruits with Fresh fruit juice
- Oatmeal with Quinoa
- Mackerel with Salmon
- Asparagus with Green beans
- Tomato with Spinach
- Feta with Cheddar
- Watermelon with Muskmelon
- Carrot with Zucchini
- Cauliflower with Broccoli
- Chicken with Salmon/Mushroom
- Sweet potato with Sauteed broccoli
- Turmeric with Nutmeg powder
Week-4 workout routine
Perform the week-4 workout clockwise and anticlockwise (every workout 1-set of 10 reps)
- Neck rotations
- Shoulder Rotations
- Arm circles
- Ankle Rotations
- Side crunches (both sides)– 2-sets of 10 reps
- Upper body twists – 1-set of 20 reps
- Forward lunges – 2-sets of 10 reps
- Full squat – 2-sets of 10 reps
- Rope jumping – 2-sets of 50 reps
- Side lunges – 1-set of 10 reps
- Lying side crunches – 2-sets of 10 reps
- Explosive lunges – 2-sets of 10 reps
- Burpees – 2-sets of 10 reps
- Push-ups – 1-set of 10 reps
- Scissor kicks – 1 set of 10 reps
- Mountain climbers – 2-sets of 10 reps
- Sit-ups – 2-sets of 20 reps
- Jumping jacks – 1-set of 20 reps
- Stretch
Useful Tip
You can prepare own electrolyte drink in the home for your workout by including one teaspoon sugar, a pinch of salt, two tablespoon lime juice in one cup of water.
How it feels after Week-4
At the end of week 4, you will look slim and feel lighter with a toned body. The best thing is you will feel more fit than earlier.
Foods to avoid
Here are some foods to avoid while on a milk diet for weight loss.
- Vegetables: Pumpkin and potato
- Fruits: Jackfruits, Mango and Lychee
- Oils and fats: Butter, Lard, Mozzarella cheese, Mayonnaise, cream cheese, and full-fat cream.
- Nuts: Cashew nuts
- Beverages: Packages fruit juice, Aerated drinks, artificial sweeteners, alcohol.
Alternate exercises
You can also do other types of exercises to increase your energy level. Here are the alternatives.
- Running
- Dancing
- Swimming
- Walking
- Bicycling
- Weightlifting
- Playing a sport
- Up and down the stairs
Milk Nutrition
Calcium
Milk is comprised of plenty of calcium. It helps to strengthen your teeth, bones, and muscles mass.
Protein
Milk is the best source of energy. Its protein particles help to repair and build the body muscles. Consuming milk every day helps to limit unnecessary cravings.
Potassium
During workout for weight loss, you will lose more sweat. While losing sweat, you will also lose a significant amount of potassium. Milk diet will help to fulfill the potassium need while losing weight.
Phosphorus
Phosphorus is an important mineral for producing energy and bone strength. You will require to eat more phosphorus-containing food regularly to stay active and fit. Milk diet provides plenty of phosphorus mineral.
Vitamins
Milk also contains essential vitamin D that helps in building teeth and bone strength. The presence of vitamin A helps to increase immunity. Additionally, you will get essential vitamins like niacin and vitamin B2.
Milk contributes good benefits to your health, but when consuming for weight loss, make sure to purchase the usual type of milk. Here is the essential reason why you should drink the right type of milk for weight loss.
If you need to see faster weight loss effect, then consume toned milk or fat less milk. As direct milk comprises fat, it will be not suitable for obese women and men. However, toned or skimmed milk may not have a rich amount of fat. Daily drinking milk helps to balance your diet while on a weight loss program.
Important points to remember
- Perform regular work out and make sure to do at least five hours workout every week.
- If you wish to eat carbs, then increase regularity in your performance.
- You can have a cheat day every week and eat 500 calories more. Avoid eating carbs more than that if you consume more carbs, you will need to burn extra calories.
- Avoid consuming alcohol and junk foods.
- Eat fresh foods.
- Drink plenty of water and stay hydrated.
- Take enough rest and recovery time and 7-8 hours of sleep.
- Do not just drink milk but develop a healthy lifestyle.
What other evidence say?
There is another evidence that says drinking more milk helps in weight loss. Milk is not a miracle food for weight loss, but you need to have a healthy lifestyle. You need to limit calorie consumption and make your diet food more exciting.
How Milk Benefits for Weight Loss?
Milk can help to manage appetite and make your stomach feel full, which assist in weight loss, mentioned by the study issued in the British-Journal-of-Nutrition in 2010. Milk diet benefits your weight loss goal because it contains several micronutrients said by the study issued in the Journal-of-the-American-Dietetic-Association in 2011. The extra micronutrients assist in preventing more fat deposits that relate to micronutrient deficiencies.
However, casein or whey drinks are known for the milk substitute for using the same benefits. A study published in the European-Journal-of-Clinical-Nutrition in 2012 discovered that consuming skim milk was more helpful for weight loss than other drinks.
Whether it is milk or whey or casein drinks weight loss, it depends on the weight loss goal and health.
Calcium and Weight Loss
Milk is a good source of calcium that provides nearly 30% of every day required calcium. Additionally, calcium keeps your teeth and bone strong and healthy while on weight loss.
According to the animal study issued in The-Journal-of-Nutrition in 2010 discovered that milk powder containing high calcium provide the same effects for reducing body fat than the soy protein, casein, and low calcium diet.
Consuming more calcium-containing foods such as dairy products assist the body in the weight loss process even if you don’t cut the calories. In fact, for some people consuming more calcium food increase the fat loss and weight loss, as mentioned in the study published in Obesity Research in 2005.
Another study issued in the European-Journal-of-Clinical-Nutrition in 2013, which discovered that a lowered calorie diet containing high dairy products provide nearly 1,400 milligrams of calcium every day for effective weight loss than the diet having same calorie reduction but have less number of a dairy product containing 700 milligrams calcium every day.
The benefits of exercise for weight loss
A high-diary and high protein diet work effectively for weight loss for exercise and diet while managing muscles than a sufficient protein, medium dairy diet plan or low dairy diet or low protein in the study published in The-Journal-of-Nutrition in 2011. The study discovered that both calcium and protein seemed to be related to the lowering abdominal fat.
Gaining 300 minutes of the medium intensity of cardio every week assist you to burn extra calories to improve the weight loss. Including two strength training sessions helps to strengthen the muscle to promote your metabolism and helps to manage lean body mass during weight loss.
Other benefits of dietary change for weight loss
Although how much milk you drink or don’t drink, you will require to lower the calories to reduce the significant volume of weight. A 3,500-calorie deficiency will occur in one pound of weight loss, so to drop 1-pound per week, you require to drop 500 calories every day from your diet.
The milk diet can be simple to manage if you eat filling food, nutrient food such as whole grains, fruits, vegetables, and fibrous protein foods.
Consuming fiber and protein helps to promote your satiety level, make sure to include it in your every meal. Reduce the intake of foods containing high calories, such as high sugar, fats foods, processed foods, and refined grains. The foods with fewer nutrients and more calories restrict weight loss.
Detoxification
Milk diet also provides your body detoxification effects. Stop drinking cayenne pepper and maple syrup that can ridiculously harm your colon and digestive system. Milk is real detoxification for your inner body.
Additionally, the milk diet helps to nourish your liver, kidneys, and your digestive system. It also strengthens your circulatory system and boosts perspiration. These factors present an essential role in the detoxification method. Milk diet maintains these essential organs in the body, which easily handle the detoxification process.
Try the above diet plans and tips for following milk diet for weight loss. Continue with milk diet if you feel comfortable. Take expert advice for any side effect or reaction.