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Published on: 29 Jul 2017 by krishna-sharma

Complete guide to losing 10 pounds in seven days

Are you fed up with fad diets that promise you could lose 10 pounds in a week? It’s easy to understand the allure of such diets, but there’s actually more than meets the eye. In reality, losing this amount of weightand maintaining it is a daunting task which requires a drastic change in your eating habits, exercise, and lifestyle in general. 

If you want to drop those unwanted pounds once and for all, your best option would be a drastic calorie reduction and increased physical activity. Many diets are based on the principle of 3500 calories equaling one pound of fat. So, in theory, if you want to lose 10 pounds, you would need to cut down 35 000 calories in seven days, or 5000 per day. However, this is just a simple configuration and in order to achieve a thinner figure, there are many other factors at play: weight, height, the level of activity etc.

this doesn’t mean it isn’t possible. You just need a pinch of hard work and a
dash of determination. As such, if you want to learn about quick weight loss
read  How
To Lose 10 pounds: This Is the Most Effective Diet For Weight loss….
first got the idea from Diet of Life.It is a 7-day dieting program which I
believe contains the 3 core components to help you lose that amount of weight
in a week.

Overview of the diet 

This seven-day eating plan is based on the simple rule that the foods you at will burn more calories than they provide. This, in turn, will make your body enter calorie deficit state and help you lose weight naturally. 

By following this diet for a week, you will also get rid of any toxins and wastes from your body. Most of the foods outlined in the diet plan contain water, which combined with enough water consumption per day, will help activate the detoxification process and initiate rapid fat loss. Furthermore, dieters will get used to eating healthy, which will further motivate them to adopt a healthy lifestyle forever. Unlike other diets, this is not a too restrictive diet. It can also be modified to suit your needs if you’re a vegetarian.

How does it work?

For the first 3 days, you're supposed to be eating healthy foods such as fruits and vegetables spread across three meals. You will consume a total of 1000-1200 calories per day during the first 3 days.

Throughout the remaining days, you’ll be eating foods with high levels of protein combined with some carbohydrates in the form of bananas, milk, brown rice, etc. 

Most of the weight is lost during the first 3 days, but you’ll feel a little weight loss on the remaining days as well. Whether you will lose 10 pounds or not, depends on factors like age and metabolism.

Before you start the diet

Committing to any kind of diet is no mean feat. You should be well prepared in advance by knowing all the suggested food items, buying them and stocking up your refrigerator on the day before you start the diet. Furthermore, throw away any junk food you keep at home. This will help you retain focus on your diet and save you from unnecessary food temptations. On the night before you try the diet, eat a filling dinner in order to have enough strength to start the diet without any hunger pangs. 

7-day diet sample menu

This is a sample of a day by day meal plan for the whole week. In addition to the foods, you should aim to drink at least 8 to 12 glasses of water each day. If you’d like to see a different diet plan how to lose 10 pounds in seven days, Diet of Life has some great ideas.

Day 1:

On the first day of this diet, you can eat whichever fruit your heart desires, except for bananas. Furthermore, there's no limit on the number of fruits you can consume on this day. Nevertheless, if you want to lose 10 pounds effectively, it’s advisable to eat lots of melon today.  

Breakfast: 1 apple 

Mid-morning snack: 1 bowl of kiwi 

Lunch: 1 bowl of melon 

Mid-afternoon snack: 1 bowl of oranges 

Dinner: 1 bowl of watermelon 

Evening snack: 1 glass of coconut water

Day 2:

On the second day, you can have all kinds of vegetables in either raw or cooked form. You aren’t restricted to a certain amount of vegetables. However, the potato should be reserved for breakfast. This way you’ll get enough energy from the carbohydrates for the whole day. On the other hand, you’ll get all the essential fiber and nutrients from the vegetables. Moreover, since they’re low in calories, you can eat to your heart’s desire.

Breakfast: 1 boiled potato 

Mid-morning snack: 1 bowl of raw red lettuce 

Lunch: tomatoes, cucumbers, beets, and lettuce in vinegar  

Mid-afternoon snack: 1 cup of cherry tomatoes 

Dinner: steamed asparagus, broccoli, cauliflower 

Day 3:

This day is a combination of the first two days since you can eat both fruits and vegetables. But, you should avoid potatoes, as you’ll get the necessary carbohydrates from the fruits. Additionally, stay away from bananas too. By this day, your body is well-prepared to start burning the extra pounds accumulated through years of eating junk food. 

Breakfast: 1 apple 

Mid-morning snack: 1 bowl of cantaloupe 

Lunch: Salad with lettuce, tomato, cucumber, beets in vinegar 

Mid-afternoon snack: 1 mango 

Dinner: 1 bowl of broccoli, raw papaya, fresh greens 

Day 4:

The fourth-day menu is focused on bananas and milk. The quantity restrictions actually start from this day onward. You’re supposed to eat 8 bananas and drink 3 glasses of milk (skim milk is preferred). The bananas will provide you with potassium and sodium, and you’ll get calcium from the milk.

Breakfast: 1 banana and 1 glass of skim milk 

Mid-morning snack: 1 glass of skim milk with 2 bananas 

Lunch: 1 bowl of tomato and cabbage soup 

Mid-afternoon snack: Skim milk and banana shake 

Dinner: 1 bowl of vegetable soup and 1 banana 

• Cabbage soup recipe:  1 onion, 2 green peppers, 3 tomatoes, 1 cabbage, 2 lettuce leaves, 1 carrot and 23 ounces of water.

Day 5:

Today is a real treat for non-vegetarian dieters as they can have chicken/beef/fish with tomatoes. You’re allowed to have 6-7 whole tomatoes and two 10 ounce portions of meat. The meat will provide your body with iron and protein. But don’t worry; you don’t have to eat all the meat if you don’t want to. On the other hand, there’s no substitute for the tomatoes, which means you have to eat all of them. They're important for this meal plan because they help in digestion.

Breakfast: braised beef and two sliced tomatoes

Mid-morning snack: turkey patty with a tomato

Lunch: hamburger patty with 1 sliced tomato

Mid-afternoon snack: turkey patty and a tomato

Dinner: hamburger patty with two fresh tomatoes

Day 6:

This day on the meal plan is very similar to day 5. The attention is centered on meat and vegetables again. But, unlike the previous day, now you can skip tomatoes. Vegetarian followers can also replace the meat with cottage cheese and vegetables. By this day, your body will get used to the dietary changes. Thus, you’ll feel a difference in your appearance and body weight.

Breakfast: 1 bowl of vegetable soup with lean beef strips

Mid-morning snack: salad with green leafy green vegetables, cooked lean beef, and chicken strips 

Lunch: cooked beef with vegetables

Mid-afternoon snack: salad with green leafy green vegetables, cooked lean beef, and chicken strips 

Dinner: chicken breast/beef patty with a bowl of vegetable soup

Day 7:

On the last day of this meal plan, you can eat brown rice and an unlimited amount of vegetables. If you followed this plan down to the smallest detail you would see your weight reduced to a minimum of 10 pounds. You would also notice how your body has completely cleansed and flushed out all the toxins.

Breakfast: 1 cup of brown rice and melon 

Mid-morning snack: 1 cup of sliced strawberries

Lunch: salad with vegetables of your choice and raw mango 

Mid-afternoon snack: 1 bowl of blueberries and raspberries

Dinner: 1 bowl of brown rice and a lot of vegetables 

Evening snack: 1 bowl of strawberries

Food substitutions

There are a few food substitutions you can make while on this meal plan. As long as the substitutions contain the similar number of calories and nutrients you’ll be fine. For instance, you can swap regular milk for soy milk, beef for fish or chicken, any kind of meat for cottage cheese etc. The only thing you can’t replace is the tomato. In addition to these suggested foods, you can have green tea or black coffee, without adding sugar or sweetener. 

Harmful foods

You should absolutely avoid alcoholic drinks and diet sodas, as they contain nothing but empty calories. Furthermore, stay away from junk foods, pasta, white rice, flour, sugar, etc. You can also check on Diet of Life for more permitted and harmful foods. 

The significance of exercise

There’s no way around this one. If you want to lose 10 pounds and maintain them, you have to exercise. The key is to find something you enjoy doing. This can be anything from weight-training at the gym, a Zumba class or simply daily walk around your neighborhood. You don’t have to spend countless hours working out at the gym in order to see impressive results. 

Any kind of physical activity can significantly boost your metabolic rate, which means your body will start to burn fat naturally. Exercise also assists in regulating the amount of insulin released into your bloodstream. Insulin is a hormone which metabolizes blood sugar into energy. But, too much insulin can impede the fat burning process. If your pancreas can no longer produce enough insulin to reduce sugar levels, you’ll start having symptoms of diabetes. And by burning more calories than you can consume, you reduce the chances of developing this disease. All in all, you can become a healthier, fit and disease-free person through exercise. 

Frequently asked questions

1.Why do I have different results than my friend?

A lot of factors can play a role in weight gain or loss. Before you go on any kind of diet, it's very important to be informed about any medical conditions you might have. For example, thyroid issues, mental health issues or anxiety can lead to abnormal weight gain. Make sure to consult with your doctor before you start this diet.

2.Can I immediately continue the diet after I’ve completed it?

Yes, you can. But after two weeks on this diet, you should take a break for a few days and then continue for another two weeks if you want. 

3.I am on day four and I am not losing any pounds. Why?

I urge you to complete the whole week. Also, don’t be discouraged if you don’t lose 10 pounds. Always have in mind that every metabolism is different and make sure you’re following the meal plan properly. Don’t eat less food than what’s suggested on the diet plan since that can seriously temper with the effectiveness of this diet. 

4.I broke the diet’s rules on day two. What do I do?

If you succumb to your cravings, just repeat the day and continue with the diet as per usual.

5.Can I substitute the cabbage soup with a healthy soup I bought?

No, it would best if you made it yourself on the day you’re supposed to eat it.

6.How do I keep the weight off? 

Introduce more vegetables and fruits to your diet. Since they’re low in calories, you will be able to keep the pounds off.  

7.Can I have dry fruits or nuts?

All dried nuts and fruits are not allowed during this diet because they contain highly concentrated nutrients and energy you do not need. However, you can consume these as healthy snacks in small quantities when you’re off the diet.

8.Can I add salt, pepper or other spices to the foods?

Yes, spices are allowed, as long as you don’t go overboard. 

9.Can I drink lemon water sweetened with honey?

When it comes to honey, you shouldn’t sweeten your water with it. Even though it’s one of the healthiest sweeteners, it will add a lot of calories you do not need while on this diet. And with regards to lemon, you can add it to your drink daily. But it’s best to drink it on an empty stomach in the morning and wait at least 30 minutes before you start with breakfast.

Pros and cons of this diet

There are many pros and cons related to this dieting regimen and people should be aware of them before they decide to try this diet. Visit Diet of Life if you wish to learn about other benefits of this diet. 

Firstly, let’s start with the positive things surrounding this diet. 

It’s cheap and easy to prepare

This 7-day diet is absolutely free and you can follow it without spending much money on pointless weight loss pills and supplements. In addition, all the food items mentioned on the meal plan are quite easy to prepare and even though most people lead very busy lifestyles they will be able to find time to prepare the meals. 

The food items are easily available

This meal plan doesn’t contain ridiculous rare ingredients. On the contrary, all the food items which need to be prepared can be found at your nearest grocery store. Or you may even have some of them in your cupboard or fridge at the moment.

It’s easily implemented

Even though this diet is quite restrictive in its nature, it’s easy to follow. All the guidelines mentioned are very simple and easy to understand, which is why people can easily implement the tips outlined by this diet. 

It helps you create a healthy habit

One of the best parts of this diet plan is that it can help you develop a habit of eating more fresh vegetables and fruits when you shift to your regular diet and 

prevent you from gaining the lost pounds.

On the other hand, let’s have a closer look at the negative things.

It leads to weakness

due to low carbohydrates and essential nutrients
required for the general health of the body, this diet plan can make you feel
lethargic, dizzy and weak.

It leads to thirst and dehydration

Because of drastic discontinuation of many useful nutrients, this diet is known to cause increased dehydration and muscle weakness. 

You can’t cheat for a week

If you have started this diet, it’s advisable to stick strictly to the meal plan in order to see effective results. Otherwise, you may end up gaining weight. So if you don't possess the necessary determination and will-power it's better not to begin this diet at all.  

Final words

For the most part, this 7-day diet plan can really help you lose 10 pounds in a week. In order to follow it, you don’t have to purchase any diet books, supplements, or expensive foods. It can help you develop a habit of eating more fruits and vegetables, but it isn’t good as a long-term healthy eating plan. 


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