Lose 10 Pounds in a Week: 7 Day Diet Plan

Expert Advice for Weight Loss

how to lose weight in a week how to lose weight in a weekhow to lose weight in a week
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.

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.
On day one you can eat any kind of fruit except bananas.

Eat Only Fresh Food!

On the second day, eat all the vegetables you want.
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.
You are allowed to drink green tea (above).
You are allowed to drink green tea (above).

Allowed Beverages

In addition to water, you’re allowed to drink:

  • Green tea
  • Coffee with skimmed milk
  • Warm lemonade (recipe described on the page for day three of the 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
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
Lose 10 pounds in a week diet chart. Easy to follow instructions for detailed info please read all 7 articles.
Lose 10 pounds in a week diet chart. Easy to follow instructions for detailed info please read all 7 articles.
Day one of this seven day plan features all types of fruit except bananas.
Day one of this seven day plan features all types of fruit except bananas.