Lose 10 Pounds in a Week: 7 Day Diet Plan

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 weight-loss 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.

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 of this diet plan you can eat any kind of fruit except bananas. Choose lower-sugar fruits like watermelon, citrus, and pomegranate and avoid fruit juice.

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.
• 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 day four of the diet you will make a low-calorie soup. Be sure to buy fresh ingredients, prepare the soup that day, and eat it all. Do not refrigerate leftovers for another day. Instead, prepare more on other days you want to have it.

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
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

In addition to water, you are allowed to drink green tea (above), coffee with skimmed milk, and a warm lemonade described on the Day One page.

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.

Day one of this seven day plan features all types of fruit except bananas.

• Lose 10 Pounds in a Week: Day One
  Day one of a seven-day plan to help you lose 10 pounds in one week. This diet includes recipes and detailed meal descriptions for seven days. Lose weight, be healthy, and don't starve yourself!