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Edward Happer is a registered dietitian and health blogger providing clinical counseling. He 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 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.

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 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 posted. 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. Everybody 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 tastier. 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 make 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 your calorie intake or adopt a calorie-deficit diet.
  • How do I keep weight off? Increase fruits and vegetables in your diet. You will end up eating fewer calories which is a key strategy for weight loss and maintenance.
  • Why am I gaining weight? There are few factors that cause weight gain, but the top two on my list are poor food choices and very limited physical activity. Eat healthy, well-balanced food and stay active. Incorporate a light workout routine to keep your weight in check.

  • Has anyone tried this yet? This is a tried and test method that I’ve recommended to many of my clients who were looking to lose weight fast for an upcoming social event.
  • Will I be losing body fats?it is going to be a healthy combination of body fat and water weight.

  • What food should I avoid after this 7-day diet plan? Food with high calorie count and low nutrient value should be avoided. Food with high sodium content should also be avoided. Avoid eating food that makes you gassy. Different people have a problem digesting a certain type of foods. You should identify foods that give to indigestion.

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: 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

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.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 weight-loss beverage recipes included.

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Will you try this diet to lose ten pounds in a week?

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

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