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The Most Effective Diet Plan to Lose Weight in Seven Days

Do you struggle with being obese or overweight? Most people in the world today struggle with these health disorders, which can be blamed on the sedentary lifestyle and poor eating habits. However keep your head up, as there's a way to deal with both problems. In fact, currently, there are many alternatives to burn those unwanted calories, get into shape and finally take charge of your health.

Health experts often claim the secret to a safe and fast weight loss lies in the combination of a healthy diet and a regular workout. It’s important that you don’t skip a meal, don’t eat at non-regular times or expose yourself to starvation. They believe eating three healthy meals a day at regular interval yields best results.

Therefore, many of us spend our lives on a never-ending search for diets and programs to shed pounds fast, whether to just feel good in our own skin or to show off at an upcoming wedding, party, etc. So, for instance, maybe you’re looking to lose 10 pounds in a week, but none of the diets you’ve tried so far have worked for you, and you’re thinking of giving up. However, before you do that, I want to tell you all about the 7-day diet.

What’s the 7-day diet?

If you want to learn more about quick weight loss, read this article on How To Lose 10 Pounds: This Is the Most Effective Diet For Weight Loss … The first 7-day diet plan was published by Diet of Life. It is a very popular diet plan to lose weight naturally without any health supplements or diet pills. But, most important of all, it doesn't encourage starving because if you are starving yourself, it will produce a counter effect and instead of losing pounds you gain them. Thus, you won’t have to worry about that with this dietary plan because it recommends just the right amount of food you can consume so that you will feel full always.  

The science behind the weight loss

If you burn 3500 calories you will shed one pound. Therefore, if you plan to lose 10 pounds, naturally you'll have to burn about 35.000 calories in seven days. In order to achieve this, you will have to burn 5000 calories every day. Now there's no way you can run on a treadmill every day but you can cut calories with calorie reductions and do lighter forms of exercise.

7-day meal plan

The first day: eat fruits (except bananas)

The first day of this 7-day diet is the most important. According to this regimen, you are allowed to consume only fruit. It’s advisable to include cantaloupe and watermelons and to avoid bananas. In fact, if you eat a large amount of melon, you will be much closer to achieving your goal to lose 10 pounds in seven days. Furthermore, throughout the day, the plan suggests consuming 8-12 glasses of water. You’re not supposed to eat any other food, not even boiled or raw vegetables. You may combine different kinds of fruits during the day. There is no limit on quantity, so whenever you feel hungry feel free to munch on more fruits and drink more water.                                                                                        

Breakfast: 1 medium sized apple and a glass of water.

Mid-morning snack: one bowl of cantaloupes with a glass of water.

Lunch: 2 large slices of watermelon and 2 glasses of water.

Afternoon snack: 1 orange and a glass of water.

Evening snack: 1 pear and a glass of water.

Dinner: ½ grapefruit, 1 guava and 2 glasses of water.

The second day: eat various vegetables, either boiled or raw

If the first day was all about the fruit intake, then the second day’s focus is on vegetables. You may consume as many vegetables as you can, either cooked or raw. You just have to be careful not to use any oil when you cook them. It’s highly recommended that you consume boiled vegetables. In addition, boiled potato is a great option for breakfast early in the morning, so that the carbohydrates can burn during the day. You can also have cucumber, broccoli, carrots and so on. The diet plan recommends 8-12 glasses of water.


Breakfast: 1 medium-sized boiled potato.

Mid-morning snack: lettuce, 1 bowl of cabbage and a glass of water.

Lunch: 1 onion, 1 cucumber, ½ carrot and 2 glasses of water.

Afternoon snack: ½ cup of sliced bell pepper, 1 cup of boiled broccoli and 2 glasses of water.

Evening snack: 1 cup of boiled cauliflower with a glass of water.

Dinner: mixed boiled broccoli carrot, green beans and 2 glasses of water.


The third day: Combine raw or boiled vegetables and fruit

On the third day, you will eat both fruits and vegetables all day long. However, you should avoid bananas and potatoes. Have in mind that you should consume the fruit in the morning, the vegetables in the afternoon and fruits in the evening. If you’re hungry at night, you can eat either vegetables or fruit. Also, don’t forget to drink 8-12 glasses of water.

Breakfast: 1 bowl of cantaloupe and 2 glasses of water.

Mid-morning snack: 1 pear, 1 cup of sliced pineapples and 2 glasses of water.

Lunch: 1 bowl of mixed onions, lettuce, cucumber, carrots and 2 glasses of water.

Evening snack: 1 pear.

Dinner: 1 bowl of boiled broccoli, ½ cup of boiled raw papaya and 2 glasses of water.

Fourth day: Bananas, vegetable soup, and milk

The fourth day can be tough on some dieters as you’ll be in the middle of the diet plan, but don’t lose heart, because you’re halfway there. This day is also known as milk and banana day as you should have at least 8-10 bananas and 3 glasses of milk throughout the day. If you want to feel full, distribute the milk and bananas evenly during the day.

Breakfast: 2 bananas and a glass of milk.

Mid-morning snack: a banana milkshake.

Lunch: 1 bowl of vegetable soup with onions, carrots, and cabbage.

Afternoon snack: a banana milkshake. 

Dinner: 2 bananas and 1 glass of milk.

Fifth day: Protein is your friend!

You are near the end, hold on! This day is generally considered a feast day. You can eat one cup of rice and 6-7 tomatoes during the day. You can also eat meat whether it’s chicken breast or fish in order to make up for the lack of protein. The meat must be cooked or roasted, while the tomatoes can be eaten raw or boiled.

Breakfast: a bowl of boiled red kidney beans, 2 tomatoes and 2 glasses of water.

Mid-morning snack: a cup of curd with 2 glasses of water.

Lunch: 4 ounces of salmon, 1 cup brown rice, 2 large tomatoes, and 2 glasses of water.

Afternoon snack: sprouts salad with onions, lemon juice, a bit of salt and pepper and 2 glasses of water.

Dinner: light chicken, 2 large tomatoes and a glass of water.

Sixth day: Vegetables and rice

The sixth day is considered as another feast day in this diet plan. On this day you may eat one cup of rice for lunch and vegetables for the rest of the day. This is similar to day 5, except for the fact you should avoid tomatoes. As this is the next to last day of this regimen, you should feel some improvements to the digestive system. 

Breakfast: 1 cup of mixed boiled vegetables and 2 glasses of water.

Mid-morning snack: ½ bowl of boiled red kidney beans with 2 glasses of water.

Lunch: 4 ounces of boneless grilled chicken, vegetable soup, 1 cup of cooked brown rice.

Afternoon snack: 1 apple and a glass of water.

Evening snack: 1 small bowl of sprouted or boiled lentils.

Dinner: 1 medium steak of salmon, vegetable soup and a glass of water.  

Seventh day: Vegetable soup, salad, and rice

This is it. You made it! The last day of this diet plan. You are allowed to have one cup of rice and any fruit and vegetables of your choice. By this day you will have lost a significant amount of weight. This amazing eating regimen will also give you many additional health benefits such as improved digestion, skin quality, and better hair and so on.

Breakfast: one bowl of melon with a glass of water.

Mid-morning snack: 1 cup of carrot sticks, frozen and fresh berries and 1 glass of water.

Lunch: a bowl of lightly sautéed vegetables, a bowl of cooked brown rice and 2 glasses of water.

Afternoon snack: 1 apple and a glass of water.

Evening snack: 1 guava and a glass of water.

Dinner: a bowl of vegetable soup and 2 glasses of water.

If you want to see a bit different version of this diet plan, Diet of Life is the best source.

Advantages and disadvantages

You’ve read the meal plan of the 7-day diet, but maybe you’re still wondering why I am talking precisely about this diet. Why should you follow it? I mentioned some advantages in the beginning, but if you want to find out more, stick around and read below.

·       Firstly, it’s one of the most effective weight loss methods.

·       You can lose 10 pounds in seven days.

·       It can help you flush out toxins from your body and improve your look with a glowing skin at the same time.

·       The vegetables and fruits on the meal plan will increase the metabolism rate of your body.

·       You don’t have to starve yourself as it’s a simple and easy diet plan to lose weight.

·       It can get you from flab to fab, by reducing the flab at your waist and stomach.


Of course, throughout the duration of this diet, you will encounter some side effects such as:

·       Pain in your muscles due to lack of proteins during the first 3 days of the week.

·       Exhaustion and fatigue due to the lack of carbohydrates for the first 2-3 days of the week.

·       Gaining weight instead of losing.


·       Headaches and faintness.


Get the most out of the 7-day diet

It’s really great how you decided to embark on this 7-day weight loss path. While some see it as a difficult task, others prefer to look at it as a mission. But they all share a common goal: to lose 10 pounds in a week. So, are ready to do this?

If you want to achieve best results with this diet, you’ll have to reconsider your view on this 7-day diet. Your mindset has a crucial role in approaching the 7-day diet. This is why you have to be in the right frame of mind in order to start this diet. However, let me make something clear. Its primary aim is to give you a quick weight loss plan so that you will see results quickly and perhaps introduce a permanent change in your daily eating routine. You may lose 10 pounds, but as the saying goes: easy come easy go. If you want to enjoy the extended benefits from the results with this diet, you’re going to need to make some changes.

Here are several ways how to get the maximum results from this 7-day diet plan:

·       Commit to this diet only if you seriously want to lose 10 pounds in just 7 days.

·       Prepare yourself mentally, visualize the end in mind and find the willpower to control yourself during the seven days of this diet.

·       Set a start date and stick to it. It would be best to choose a week when you won’t be distracted by any events such as birthday parties or weddings that may interfere with your weight loss plans.

·       Plan each and every meal in advance so that you know exactly what you will be eating and find out how many calories you will consume.

·       Set a budget for buying all the foods and visit the nearest grocery store on the day before you start the diet in order to stock up on all items you’re supposed to eat in order to lose those unwanted 10 pounds.

·       Last but not least, you need to learn to enjoy the process and understand this will only give you a jump start on your diet and maybe introduce you to new ideas for foods you might not have considered before.

After the 7-day diet

Now that you’ve completed the 7-day diet and perhaps got the most out of this diet by following the above-mentioned tips, what’s next? The good news is that now you can treat yourself to other meals. But, always remember to eat responsibly and healthily. You may have passed the rough patch, but it doesn’t mean it’s over. If you wish to maintain your weight or maybe lose even more in time, you must make a lifestyle change.

Here are a few suggestions on how to do that. Don’t jump to fast conclusions, as it may be easier than you think.

1.     Continue drinking at least 8 glasses of water each day and start your day with a glass of freshly squeezed lemon water if that works for you.

2.     Drink only one cup of tea/coffee in the morning and evening and avoid sodas altogether.

3.     Introduce more fruit and vegetables to your current diet. You may add one banana or ½ cup of blueberries to your cereal or oatmeal.

4.     Carry a healthy treat to work so you can snack on it in between meals. For example, you can have fresh peeled carrots. This is a great substitute for the snacks from the vending machine you would otherwise resort to.

5.     Add more dairy products to your diet and drink more fresh juices. There are many recipes on the internet for juices packed with solid nutrients.

6.     Replace pork and beef with fish and chicken. It actually takes a lot longer to digest red meats, so it would be best to avoid red meat as much as you can.

7.     Coldwater fish like tuna and salmon are excellent options because of the health benefits of Omega-3 fatty acids.

8.     Have light soup and salad for dinner at least twice a week. As long as you don’t go overboard with salad dressings, salads can be quite filling and they also have low calories.

Eat as many vegetables per meal as you can in order to increase fiber content. Add more vegetables in soups, salads, and as sides to the main dish.

10.Exercise whenever you can. Working out is associated with many benefits such as reducing the risk of certain types of cancers and lowering your blood sugar and pressure. The article on Diet of Life contains some interesting suggestions for lighter exercises.

Final words

All things considered, if you want an easy and effective way to shed 10 pounds in a week, this is the diet for you. Its diet plan is filled with healthy and filling food items and the best part is, you won’t have to starve yourself to get the results you want. If you’re looking for other diets and healthy foods you should definitely visit Diet of Life. 

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