For the first time, you would be allowed to take those foods you were not permitted to eat and that include bananas. Because of that, on the fourth day, you can take up to 4 bananas and support it with 3 glasses of Skimmed milk. You can also support it with a soup diet as well.
Bananas are recommended because of the benefits you are going to derive from them is very valuable, especially in your weight loss efforts. They are good because they are going to give you the instant energy, which you need to achieve your weight loss objective. Moreover, bananas are known to be very rich in pectin and this means that when you take them, it could facilitate digestion processes.
Most importantly, bananas are helpful because apart from being very low in salt, they are very good source of potassium. You are required to take milk on the fourth day because you can derive sufficient quantities of potassium and calcium from milks. Most importantly, milk has enough quantities of vitamin D, which are very useful in strengthening your bones.
On the fourth day, you would be required to consume 4 bananas plus 2 glasses of Skimmed milk. Bananas were forbidden in the previous days. When you take the bananas, you have to distribute them according to the three major meals. Skimmed milk has to be consumed in the morning during breakfast, and in the evening during the dinner. Sometimes the meal can become monotonous and in such a situation, you can consider adding a bowl of soup. It is still in order when you add that so don’t worry about breaking the rules as you aren’t breaking any rules here.
Remember that you must take sufficient quantities of water throughout the day. To ensure that there is no error, here is the day four menus chart:
Early Morning :
- On an empty stomach Drink Almond water (Pre-Soaked overnight)
- Eat the Almond as well.
Breakfast menu:
- Two big bananas and Oats Granola mixed with a glass of milk.
- Don’t add any extra sugar or honey here.
Time for breakfast: 8.00 am to 9.00 am
Brunch snacks menu:
- Banana shake (one banana would be okay), honey (half teaspoon) to serve as sweetener.
Time for the brunch snack: 11.00 am to mid day
Lunch menu:
- Diet soup (one bowl)
- Alternatively you may have Paneer Bhurji with 5 – 6 phulkas
Time for lunch: 1.30 pm to 2.00 pm
Post lunch snack:
Time for the post lunch: 4.00 pm to 5.00 pm
Evening snack menu:
- Boiled Peanuts and Green Coffee beans
Time for the evening snack: 6.30 pm to 7.00 pm
Dinner menu:
Banana Shake : One banana (large sized) mixed with Meal replacement shake and one glass of skimmed milk.
Time for dinner: 8.00 pm to 9.00 pm
As usual, you need exercises to sustain the one week weight loss program. The minor exercises you can do in the early morning, or in the evenings are as follows:
- Arms circles
- Shoulder rotation
- Wrist rotation
- Neck rotation
- Leg rotation
- Ankle rotation
- Spot jogging
- Facial exercises
- Bicycle crunches
- Pilates
- Squats