Losing 4 kg per week is much faster than the usual recommended rate. NIDDK guidance generally recommends about 1–2 lb (0.5–0.9 kg) per week for gradual weight loss.
Oat water recipe
Ingredients
- ½ cup (40–50 g) rolled oats
- 2 cups (475 ml) water
- ½ teaspoon cinnamon, optional
- A squeeze of lemon, optional
How to make it
- Put the oats and water in a saucepan.
- Simmer for 5–10 minutes.
- Let it cool slightly.
- Strain if you prefer a thin drink, or blend it and keep the oats for more fiber.
- Drink ½–1 cup (120–240 ml) with breakfast or as part of breakfast.
You don’t need to drink large quantities or take it on an empty stomach. The oats themselves provide fiber, which can help with fullness and bowel regularity.
For actual fat loss
Rather than trying to lose 4 kg in a week, aim for a sustainable calorie deficit, adequate protein and vegetables, and regular activity. A weight-management program commonly includes at least 150 minutes/week of moderate aerobic activity.
If you tell me your age, sex, height, current weight, and whether you want vegetarian or non-vegetarian meals, I can make you a 7-day oat-water + meal plan for safe weight loss, including exact portions and timings.