If you’re tired of saying, “I’ll start Monday,” this is your wake-up call. This realistic 4-week diet plan isn’t just another trendy fix—it’s a structured guide to reset your metabolism, lose fat, and build habits that actually stick. No magic, just commitment.

✅ Week 1: Reset Old Habits

Cut carbs to 20g or less for 3 days. Focus on lean proteins like eggs, tofu, and chicken. Try a 12-14 hour fast and drink 3L of water daily. Cravings and headaches? Normal. You’re detoxing from sugar.

🤝 Week 2: Fat Adaptation Phase

Add in small amounts of healthy carbs like quinoa and oats. Boost healthy fats from avocado, nuts, and olive oil. Eat protein every 4–5 hours and start light workouts. Try a 24-hour fast once this week.

🔥 Week 3: Max Fat Burn

You’ll feel it now—real results. Shift to 16-18 hour fasting windows. Train 4x a week with strength + cardio. Fuel workouts with slightly more carbs. Prioritize protein + fiber to stay full and strong.

🌿 Week 4: Sustainable Living

This week is about maintenance. Stick with 14-16 hour fasts, slowly reintroduce whole grains and fruit. Make fitness fun: dancing, hiking, group classes. Apply the 80/20 rule: 80% clean, 20% joy.

✨ Final Thoughts

You already know what works. This plan just gives you a framework. The real challenge? Actually doing it. So stop waiting. Just 4 weeks. You can do this.

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