7 Days Weight Loss Diet Plan: How to Lose Weight in One Week

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You gain weight when you take more calories than your body actually requires. The calories that the body does not use are stored as fat deposits. You also gain weight if you have low metabolism. In order to lose weight, you have to take as much calories as your body needs and increase your metabolism. In order to maintain your calorie intake, you have to take low calorie foods, negative calorie foods and foods that but your fat deposits. You also have to eat foods that increase your metabolism.

If you want to lose weight, follow this weekly dietary plan and lose upto 5 pounds in a week.

7 Days Weight Loss Diet Plan

Day 1: Eat fruits and drink plenty of water

On day one, eat only fruits and drink 8-10 glasses of water. You can eat variety of seasonal fruits. The recommended fruits apples, oranges, watermelon, papaya, kiwi, guava, and cantaloupe. Avoid eating banana.

There are no restrictions on how much fruits you can eat and how frequently you can eat. Do not starve yourself, when you feel hungry eat fruits. Do not drink water immediately after eating fruits. Give at least 20 minutes between eating fruits and drinking water.

Fruits have abundant amount of dietary fiver, high amount of vitamins and minerals, a lot of antioxidants, which helps in flushing our toxins and burning fat deposits. The day one fruit diet also prepares your body for the next 6 days diet plan.

You also need to do some simple exercises as exercise will activate lipid mobilization, which helps in metabolism. However, avoid doing heavy exercise. You can do jogging, cycling, swimming etc.

Day 2: Eat vegetables and drink plenty of water

On day two, eat cooked and uncooked vegetables and at least 2 liters of water. Include vegetables like carrots, beans, tomatoes, cucumbers, lettuce, broccoli, cauliflower, cabbage, potatoes etc. Eat vegetable salad and steamed vegetables. Do not add oil while dressing salad. Do not eat fried vegetables.

Eat vegetables for breakfast, eat vegetables in your lunch, and eat vegetables as your supper. Also eat vegetables whenever you feel hungry during the day. Drink plenty of water to keep you hydrated.

Vegetables have all the nutrients that your body requires. You get carbohydrate, protein, vitamins, minerals, antioxidants, phytochemicals from vegetates. Vegetables will give the calories that your body. The nutrients in the vegetables burn fat and increase metabolism. Since vegetables are low carb diet, you don’t have to worry about carbohydrates being stored as glucose.

In order to lose weight diets should be balanced with exercise. Do some simple exercise such as rope jumping. If you begin to feel week, eat baked potatoes for extra energy.

Day 3:  Eat fruits and vegetables and drink plenty of water

Your Day 3 diet is a combination of fruits, vegetables, and plenty of water. On Day 3 eat the fruits you ate on Day 1 and the vegetables you ate on Day 2.  However, you have to avoid eating banana and potato because these foods contain a lot of starch and you are supposed to avoid eating starch.

The idea behind the third day diet plan is your body has now already adjusted to fruit based diet and vegetable based diet, and now can adjust to fruits and vegetable based diet. Include seasonal fruits and veggies. This diet plan will replenish your body with all necessary nutrients.  You can also try vegetable soups.

Like on the previous days, do some simple exercise.

Day 4: Eat banana and milk

On Day 4, eat banana and milk in the breakfast, lunch, and dinner. If you feel hungry between the meals, eat bananas and milk.  Your Day 4 diet should include 8-12 bananas, 4 glasses of skimmed milk and 8-10 glasses of water. If you have cravings for salty food, you can take vegetable soup.

Since bananas provide instant energy and kill your hunger, you will not have any cravings for food. You can break the monotony of eating only bananas and milk by making banana and milk shakes.

On this day you have to focus more on exercise as you are taking a lot of calories.

Day 5: Eat tomatoes a cup of brown rice, and lean meat or fish

Your Day 5 diet should include 6-8 large sized tomatoes as salad or soup and a cup of steamed or boiled brown rice. Eat rice in your lunch and tomatoes for rest of the day, you can eat rice with tomato soup, or chicken soup. You can also eat lean meat or fish, boiled and not fried.  You can think Day 5 as your feasting day as you are allowed to eat rice, meat and fish. You can also use oil to cook meat and soups. However, do not add a lot of oil or eat large quantity of meat and fish. Drink around 3 liters of water.  You can also add yogurt or sprouts in your meal.

You get carbohydrates from brown rice and protein from meat and fish. Fish also contain omega-3 fatty acids which is good for your brain. Tomatoes are rich with fiber. Dietary fibers aids in nutrient absorption.

Since you are taking a lot of proteins and carbohydrates, do moderate exercise.

Day 6: Eat one cup brown rice, one egg, chicken, and plenty of vegetables

On day 6, eat one cup of brown rice with vegetable curry. Do not use a lot of oils in the curry. Throughout the day eat cooked and raw vegetables.  While cooking vegetables, do not use a lot of oil. Try eating a lot of soups in the day. On this day, you can eat one egg boiled, not fried, and chicken soup of lightly fried chicken. Drink water throughout the day. Eat varieties of vegetables as salads, soups and steamed.

On this day you can work out in the gym and spend around 30 minutes.

Day 7: Eat one cup of brown rice, varieties of vegetables and fruit juices

On the final day of your 7 day weight loss diet plan, eat one cup of brown rice, steamed mixed vegetables and variety of fruit juices. Also drink water to hydrate your body. Water while hydrating your body also flushes out toxins from your body. Vegetables and fruits while provide necessary vitamins and minerals and rice provides carbohydrates. You can drink apple, orange, pomegranate or pineapple juice. You can eat vegetables like cabbage, broccoli, cauliflower, lettuce, spinach, beans.

Spend at least 30 minutes working out.

How much weight can you lose with this diet plan?

By the end of the 7th day, you will notice that you have lost significant amount of weight. If you stay on this diet plan, you can lose around 5 in a week. By staying on this dietary regime, you will be able to lose around 20 pounds in a month.


  1. Help to decreease my weight… Thank you.

  2. Oh, I will try this! My weight is stop inspite of gym((nutrition is very important in losing weight

  3. IT IS A GOOOOD Also drink water to hydrate your body. Water while hydrating your body also flushes out toxins from your body. Vegetables and fruits while provide necessary vitamins and minerals and rice provides carbohydrates. You can drink apple, orange, pomegranate or pineapple juice. You can eat vegetables like cabbage, broccoli, cauliflower, lettuce, spinach, beans.

  4. Excellent tips and techniques to loose your weight in 1 week. Its better to drink lots of water and your favorite fruits and healthy vegetables. They wont cost too much and also good for your health. Avoid high calorie drinks and food.

  5. Nutrition Is Very Important In Losing Weight

  6. Nutrition Is Very Important In Losing Weight

  7. Nice article. I will try this diet plan.

  8. Great Website For Weight Loss And Good Weight Loss Techniques And Ideas.

  9. really loved the post. it helped me out a lot.. thanx.!!

    1. very impressive. i would love to follow the instructions. And it is organic.

  10. quite impressive. I loved this post and will try to follow the instructions.

  11. Really very good post. Thumbs up…

  12. Nice blog with great articles on it.

  13. It’s very nutritious and healthy for those people that are health conscious.

  14. Really wonderful post. seriously helping a lot. looking for more such posts.

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  19. It is a very helpful post .I really like it.

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