Lose 10 Pounds in a Week: 7 Day Diet Plan Updated on June 14, 2017
Haris is a registered Dietitian and Health blogger providing clinical counseling and writes under name of Bilaras on health blogs.
Expert Advice for Weight Loss I discovered this diet plan when I needed to lose weight quickly. I had a fitness exam and needed to lose five pounds, but I wanted a healthy weight-loss plan, not one that would tell me to starve myself. This plan worked for me, and if you want to lose ten pounds in a week, you have come to the right place. I am a registered dietitian and nutritionist. My focus is to promote whole food nutrition, so you will not find any weight-loss medicines or supplements in this diet plan. The only
things you need to lose weight are healthy, fresh food from your local market. I own a nutrition clinic where I provide healthy eating and exercise counseling to families to help young children maximise their growth and health potential. I know all about the weightloss pills on the market. Most of them are unhealthy and cause nausea, diarrhea, and other serious symptoms. Follow this plan carefully and you will likely lose 10-15 pounds. This diet is healthy. It is all about losing weight by controlling your food intake. You will lose weight and also notice some positive effects on your skin and digestive system.
Lose 10 Pounds in a Week Overview of Allowed Foods Day One: Eat only low-sugar fruit today. No bananas! Choose apples, pomegranates, and any citrus you like. Drink 12 glasses of water. Day Two: Vegetables only. Start the day with a boiled potato. Eat the salads of your choice, plus drink 12 glasses of water. Day Three: You're allowed both fruit and vegetables today. No potatoes or bananas. Drink 12 glasses of water. Day Four: Eat eight whole bananas today. Make and eat today's basic vegetable soup recipe. Drink three glasses of milk. Also, drink 12 glasses of water. Day Five: Eat six small tomatoes today plus a serving of plain, boiled rice. You can also have more vegetable soup, apples, oranges, and grapefruit. Drink at least 10 glasses of water Day Six: Eat a small serving of rice. You can have vegetable soup three times. Drink at least 10 glasses of water. Day Seven: Eat a small serving of rice. You can have vegetable soup and vegetable salad today. Drink at least 10 glasses of water, plus fruit juice if desired.
The Seven Day Diet Plan: Menus and Expert Weight-Loss Advice Weigh Yourself Now, Then Wait a Week One very important rule: Put your scale away for the week. That's right. I don't want you to weigh yourself for the entire seven days of the diet. The reason for this is to focus on how much better you feel rather than on the number of pounds you lose. At day seven you can pull out your scale and step aboard to see how many pounds have come off.
On day one you can eat any kind of fruit except bananas.
Seven Day Diet: Follow These Links for Each Day's Instructions
Day One: Eat Any Kind of Fruit, Except Bananas. Save bananas for day four! Preferred fruits for day one are apples, watermelon, and any kind of citrus fruit. Nutritional information, workout video, and delicious weight-loss beverage recipes included. Day Two: Eat Any Type of Vegetables, Raw or Boiled. On day two, eat all the vegetables you want—alone, in a salad, or boiled with salt and pepper. Day Three: Combine Fruits and Vegetables, Raw or Boiled. On day three you will combine fruits and vegetables. Includes tasty salad recipe, a workout video, and expert advice to get you over your "hump" day. Plus, why good sleep is so important when dieting. Day Four: Milk, Bananas, and Low-Cal Soup Day four can be tough because it's the middle of the diet program, but you are nearly halfway there! Today's menu includes a soup recipe. There is also a pep talk to help you succeed and stick with the plan. Day Five: Combine Fruits, Vegetables, and Rice. We are more than half-way through and our target is not far away. You may already feel that you have lost some weight. This day's menu includes tomatoes, which are key to chemical breakdown and losing weight. Day Six: Vegetables and Rice On day six, eat vegetables and rice plus the salads and soup you made on days two and four.
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Day Seven: Rice, Soup, and Salad. You made it! Continue to eat as you did on day six: rice with vegetables, soup, and salad. Includes strategies for keeping weight off and maintaining a healthy food routine.
Eat Only Fresh Food!
On the second day, eat all the vegetables you want. On the second day of the diet, eat any type of vegetable you want, as much as you want. You can eat them either raw, in a salad, or boiled with salt and pepper.
Seven Day Diet: Frequently Asked Questions Many readers have benefited from this diet. Read the comments section below to read success stories and questions that others have posed. Since many have tried this diet before you, I may have addressed your question already. With that in mind, I have compiled some of the most frequently asked questions, and my answers, here to help you succeed with your goal. You will find more frequently asked questions and answers on the page for Day One. 
Why do people get different results with this diet plan? Medical conditions can play a big role in weight gain or loss. It is important to understand any medical conditions you may have before going on a diet. Many different issues can lead to abnormal weight gain, including thyroid issues. If this is a concern for you, read this article on hypothyroidism and its effect on weight. Mental health issues can also lead to weight gain or loss. If you struggle with anxiety, you may experience
abnormal weight gain. Make sure to ask your doctor for advice about how to manage the anxiety without over-eating.
I am hungry and light-headed before bed. What should I do? Eat some fruit before bed, take a five-minute walk, sit down for about ten minutes, and then go to bed.
Is alcohol allowed on this diet? No.
Can I continue the diet after the first week is over? Yes, you can continue for two weeks. Then take a break for a few days and continue again for another two weeks if you want.
Is chewing gum allowed? Yes, sugar-free gum is allowed.
I am on day four and I am very discouraged. I don't feel as if I am losing any weight at all. I encourage you to complete the seven days. Don't be too disappointed if you don't lose all ten pounds. Every body and metabolism is different. Do be careful, however, to follow the diet exactly. Don't eat less food than is recommended in your effort to lose weight as that will throw off the diet's chemistry.
Can I substitute anything for rice? Yes, you can have a potato, quinoa, or millet instead of rice.
I messed up on day two. Should I go back to the day one menu or can I just repeat day two again? If you mess up or cheat a little, just repeat the day and continue on from there.
I am fasting for Ramadan. Can I do this diet? Yes, but you will have to spread your meals out. Drink cold water at 4 a.m. Wait 15 to 20 minutes and eat a big meal with the foods on that day's menu. Then at 7 p.m. when you can break your fast, drink another glass of cold water and wait 15 to 20 minutes. Eat another meal. Repeat through the evening, eating small meals until bedtime.
Can I substitute store-bought low-calorie soup for the homemade soup? No, it is best if you make it yourself fresh for the day you will eat it.
Can I eat less than the recommended amount? Yes, only if you feel satisfied with less food. Do not starve yourself. It will add an unwanted stress to your mind and when people get stressed they adopt bad eating habits, like more frequent meals and large portion sizes (1).
Where is the soup recipe? Yes, soup recipe is on day four article but you can always add your own healthy ingredients to make it more tasty. Just stay away
from heavy oil drizzles and premixed store formulas. Bone broth can also be added to this soup, provided it’s homemade.
So how does the diet work? High trans fat diets cause obesity and other health issues (2). Fat deposits under your skin makes you grow in size and weight. To lose weight you need to cut back on fatty, high-calorie foods. Some so-called health experts recommend cutting down on all types of carbohydrates, which I believe is the big mistake. Not all carbohydrates are bad and this diet plan has plenty of carbs. When you cut down fats with carbs, you restrict yourself from almost al satisfying foods, which leads to starving, feeling stressed all the time, and not being able to carry out daily life activities. So to lose weight, you just need to limit you calorie intake or adopt a calorie-deficit diet (3). How do I keep weight off? Increase fruits and vegetables in your diet. You will end up eating less calories which is key strategy for weight loss and maintenance (4),
You are allowed to drink green tea (above).
Allowed Beverages In addition to water, you're allowed to drink:
Green tea: Contains polyphenols, which are powerful antioxidents (5,6) Coffee with or without milk Lemonade (recipe on the dedicated page for day three of this diet)
Do You Need to Lose Weight? This question is a personal one and ultimately the answer depends upon your health and how you feel. Some things to consider are:
Has you doctor recommended that you lose a few pounds for cardiovascular health? Do you have high blood pressure? Are you experiencing any joint pain as a result of carrying excess weight? Are you light-framed or heavy-framed and what is your height? What is your body-mass index (BMI)?
Height and Healthy Weight Chart for Women (Weight in Pounds) Height (Feet Inches) Small Frame Medium Frame Large Frame 4' 10" 102-111 109-121 118-131 4' 11" 103-113 111-123 120-134 5' 0" 104-115 113-126 122-137 5' 1" 106-118 115-129 125-140 5' 2" 108-121 118-132 128-143 5' 3" 111-124 121-135 131-147 5' 4" 114-127 124-138 134-151 5' 5" 117-130 127-141 137-155 5' 6" 120-133 130-144 140-159 5' 7" 123-136 133-147 143-163 5' 8" 126-139 136-150 146-167 5' 9" 129-142 139-153 149-170 5' 10" 132-145 142-156 152-173 5' 11" 135-148 145-159 155-176 6' 0" 138-151 148-162 158-179
Height and Healthy Weight Chart for Men (Weight in Pounds) Height Small Frame Medium Frame Large Frame 5' 2" 128-134 131-141 138-150 5' 3" 130-136 133-143 140-153 5' 4" 132-138 135-145 142-156 5' 5" 134-140 137-148 144-160 5' 6" 136-142 139-151 146-164 5' 7" 138-145 142-154 149-168 5' 8" 140-148 145-157 152-172 5' 9" 142-151 148-160 155-176
Height Small Frame Medium Frame Large Frame 5' 10" 144-154 151-163 158-180 5' 11" 146-157 154-166 161-184 6' 0" 149-160 157-170 164-188 6' 1" 152-164 160-174 168-192 6' 2" 155-168 164-178 172-197 6' 3" 158-172 167-182 176-202 6' 4" 162-176 171-187 181-207
How to Calculate Your Body Mass Index (BMI) Your BMI is a value derived from your body weight and height. It is a way of quantifying the amount of tissue mass (muscle, fat, and bone) in your body.
To calculate your BMI, you will need to know your height (in meters or inches) and your weight (in kilograms or pounds). You will divide your weight by your height. Metric: BMI = Weight (Kg)/Height (m)2 American: BMI = Weight (lb)/Height (inches)2 x 703
Results:
18.5 or under: Underweight 18.5-24.9: Normal 25-29.9: Overweight 30 or above: Obese
Day one of this seven day plan features all types of fruit except bananas. 
Lose 10 Pounds in a Week: Day One Let's get started! Day one is all about low-sugar fruit: apples, watermelon, and any kind of citrus. Nutritional information, workout video, and delicious weightloss beverage recipes included.
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