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.
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.
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!
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
