Diet, Weight Loss

Best Free Diet Plan To Lose Weight Fast

Probably one of the reasons I started the detox lady was because of the following diet plan. You see, I’ve been obese all my life, I spent my childhood, teenage years, and most of my adulthood obese until I went to see a nutritionist. She put me on this free diet plan to lose weight fast and that’s exactly what happened, I lost over 40 kilograms.

Along with this diet plan, she showed me a secret detox drink that really helped put my body in speed-burning mode and that’s where my love for detox drinks was born. Not only did I lose weight, but I also went from pre-diabetic to becoming healthy again.

Free Diet Plan To Lose Weight Fast

Free Diet Plan To Lose Weight Fast

The following diet plan will help you lose visceral fat, not just water weight or subcutaneous fat which means it begins by melting the risky fat around your internal organs. Visceral fat is what causes all kinds of health problems and this diet plan was made to tackle it that’s why it’s so powerful. 

What I really love about this diet plan is that it is fast, you won’t have to wait long to start feeling the fat melting or the numbers dropping on the scale. Also, you won’t have to worry about losing essential vitamins and minerals because it keeps them intact.

When followed correctly, you can lose up to 8 kilograms per month with this diet, at least I did. Note: I also did a 3-day sugar detox diet before starting this one. So if you can, save this diet by pinning it for later, or copy and paste it to your notes so that you can follow it step by step.


Let’s talk a little bit about water, with this diet, you will need to drink a lot of water throughout the day because it will help flush out your system, keep you hydrated and wash the fat away.

It is very important that you drink at least 8 glasses of water daily when on this diet or else, it won’t work. 

You will need to drink:

  • 2 glasses as soon as you wake up in the morning
  • 1 glass during snack break
  • 2 glasses before lunch
  • 1 glass during snack break
  • 2 glasses before dinner


I always hated salads, especially green salads but I got used to them after doing this diet and you will too because you will have to eat a lot of green salad while on this diet.

Similar to drinking water, you cannot skip salads because they will provide your body with essential vitamins and minerals to keep you healthy while losing weight.

For this diet plan, you will need to eat your salads before lunch and dinner, this will make you full so that you do not overeat during lunch and dinner.

Your green salads should consist of spinach, lettuce, cucumber, tomato, and any green leaf you like to add. You cannot add in any fatty dressing only lemons, olive oil, apple cider vinegar, and salt.


For this diet to work, you will have to start walking from day one! You will need to do a brisk walk for 40 minutes 3-4 times per week to shake up the fat so that it is easier to melt away.

You can begin by walking 3 times per week and gradually work your way up to once per day. Just make sure you do not walk more than 40 minutes because you want to burn fat at first not begin building muscles.

You will also need to go for your walks between lunch and dinner so that your body burns calories from lunch and continue to burn overnight.


Always have 2 glasses of warm water mixed with half a lemon juice (optional) right after you brush your teeth.

Have breakfast within 2 hours after drinking water.

Breakfast should contain; a boiled egg, a tablespoon of 0-fat creamed yogurt, a slice of whole wheat bread, and a glass of 0-fat skimmed milk without sugar.

Or 2 finger-sized slices of 0-fat white cheese, a slice of whole wheat bread, and a glass of 0-fat skimmed milk without sugar.

Snacks Between Breakfast And Lunch

Snacks should contain; 2 glasses of water and 1 piece of any of the following fruits:

  • apples
  • bananas
  • orange
  • grapefruit
  • kiwi
  • 100 g of berries
  • a slice of watermelon.

You can also add about 100 g of unsalted nuts to your snack.


Have 2 glasses of water 30 minutes before lunchtime. Your lunch should contain; a large bowl of salad right before lunch, no dressings or mayonnaise, or any oily stuff.

It should be plain old lettuce, tomatoes, cucumber, a teaspoon of olive oil, a lemon, and a pinch of salt. Remember you must eat this salad right before lunch.

You can also have soup before lunch, but remember, no oil or butter! No fat, no fries, nothing with vegetable or animal fat in it.

Boiled, grilled, or steamed Meat or chicken should be;

  • 9 pieces of cubed-sized meat,
  • or half of a chicken breast,
  • or 90 grams of steak,
  • or 2 pieces of palm-sized fish,
  • or a can of tuna or sardine,
  • or 1 piece of hamburger,
  • or 90 grams of pork

Serve any of the above-mentioned with 1 cooking spoon of white boiled rice, or 1 medium size boiled potato, or a spoon of pasta, with steamed vegetables.

For some of us who love to have sauces and rice together, just make sure that you eat a fresh bowl of salad before your meal. Use the amount stated above for meat, chicken, or fish together with 1 cooking spoon of sauce, and 2 cooking spoons of boiled rice.

Snacks Between Lunch And Dinner

Your snacks should contain; 2 glasses of water, and 1 piece of any fruit of your choice.


Now, this is the main part that really helps you lose weight.

You must eat your dinner before 6 o clock

Drink 400 ml of water, a boiled egg, a tablespoon of 0-fat creamed yogurt, a slice of whole-wheat bread

Or 2 finger-sized slices of 0 fat white cheese, and a slice of whole-wheat bread.

You can have a bowl of vegetable soup or a plate of green salad with your dinner as well.

Snacks Between Dinner And Bedtime

This is really important, only have what I have listed for you here; water, green cucumber, or an apple, which must be eaten 2 hours before bedtime, because your body stores calories if you eat within the 2 hours before bedtime.

Note; if you devote yourself to this plan, I guarantee you that you will lose 4 kilograms every 2 weeks for the first 3 months. I promise you.

Try to take some time for a 2-mile walk at least 3 times a week, it’s not really hard to do. Try as hard to stay away from white bread as much as you can.

You may want to take some multivitamins while on this diet so that your energy levels do not drop due to less food consumption.

The Secret Detox Drink That Promotes Fat Burn

As promised above, here is the secret detox drink recipe that I was put on along with this diet plan. Guys, it works but there are risks for people on certain medications like aspirin, warfarin, and blood sugar medications. This is due to the ginger.

You see, ginger contains blood-thinning properties, therefore, it can mess with your meds so be sure to check with your doctor first before adding it to your diet.


  • 1 Lemon
  • 1-inch ginger
  • 1 green tea bag
  • 4 cups of water

Preparation & Consumption:

Peel the lemon and slice it into rounds, slice the ginger into very small pieces, add both ingredients into a tea kettle with the water, and let it come to a boil. Cut off the heat and set it aside and add the green tea bag.

Cover and let it cool a little. Strain the mixture while it is still warm and drink it right away after breakfast, lunch, and dinner.

You can choose the times you want to drink this detox drink, just make sure you drink it at least 3 times per day, I usually had mine in the mornings, after lunch before going for my 40-minute walks, and 2 hours before going to sleep.

Here are other detox drinks that are effective to add to your diet as well:

Visceral VS Subcutaneous Fat

There are two kinds of fat that the human body accumulates, visceral fat and subcutaneous fat, both of which we will be going over below, knowing the difference between the two will help you decide how extreme your diet plan needs to be.

 Visceral Fat (Risky)

Visceral fat also known as internal fat is the kind of fat that hides deep under your abdominal muscles and accumulates around your internal organs, therefore, posing a great threat to your overall health.

Getting rid of visceral fat naturally is easy and can be achieved with the diet plan above and exercise very fast. The health risk of visceral fats include

  • Heart disease
  • Type 2 Diabetes
  • Depression
  • High blood pressure
  • Certain types of cancers
  • Visceral belly fat increases the risk of cancer by 40%.
  • Visceral belly fat increases the risk of heart disease by 44%.

Subcutaneous Fat

Subcutaneous fat is the kind of fat that is squeezable, juggles when you shake or move, and lies directly under your skin, therefore, posing no great harm to your health.

This type of fat is stubborn and requires various kinds of exercises to get the results you’re looking for.

Being overweight and having extra pounds around the waistline is dangerous and causes different types of illnesses, therefore by losing weight, you minimize your risk of diabetes, heart problems, stroke, liver disease, and other health issues.

That’s it!

I have been losing weight with this method, it works great for me. I don’t have the time to make separate foods for me and my kids.

Although I lose a little less than the doctor’s method, I feel that this way, I am relaxed with my diet and I have gotten used to it. I can eat whatever I want and still lose weight!

Free Diet Plan To Lose Weight Fast