7 Day Diet Plan to Lose 10 Pounds Fast
For most people looking to lose weight, the first question is always “how can I do this as fast as possible?”. The problem with this way of thinking is that it tends to focus on the short-term, which often means going to extremes and using unhealthy methods to lose weight in a very short time.
But how is it possible to lose 10 pounds fast? What about even more than that?
One of the best ways to lose weight and keep it off for good is by following a healthy diet plan. This means taking some time to review your current eating habits, identifying any bad ones, and then making some changes.
Let’s explore a 7-day diet plan that will help you to lose weight fast and keep it off for good.
Table of Contents
- 1 How Much Weight Can You Safely Lose In a Week?
- 2 How Does This Diet Work?
- 3 7 Day Diet Plan for Weight Loss
- 4 Tips for Losing 10 Pounds Fast
- 4.1 Maintain Your Calorie Deficit
- 4.2 Try Intermittent Fasting
- 4.3 Make Exercise a Priority
- 4.4 Avoid Highly Processed Foods
- 4.5 Prioritize Protein
- 4.6 Eat More Vegetables
- 4.7 Choose Whole Grains over Refined Varieties
- 4.8 Limit Alcohol Intake
- 4.9 Cut Back on Sugar
- 4.10 Reduce Your Stress Levels
- 4.11 Get Plenty of Sleep
- 5 The Bottom Line
Before we get into the specifics of this diet plan, it’s important to understand that any type of restrictive diet is not recommended if you want to maintain a healthy weight in the long-term.
That being said, research shows that you can safely lose up to 2 pounds per week through a combination of diet and exercise. This means that you can lose up to 10 pounds in a month, or even more if you continue with this plan for multiple months.
So, if you’re looking to jumpstart your weight loss journey and want to see some results quickly, this 7-day diet plan may be just what you need.
A common mistake that people make when they’re trying to lose weight quickly is that they cut out too many calories. They think that in order to lose weight, they need to starve themselves. This couldn’t be further from the truth.
If you want to lose weight and keep it off, you need to find a way to eat what is sustainable over the long-term. That means that you need to focus on eating healthy foods full of protein, fiber, and other nutrients that keep your body energized and satiated.
One great way to do this is with a 7-day diet plan. This plan focuses on including nutritious foods in every meal, while also limiting calorie intake to about 1,500-1,800 calories per day.
By eating the whole nutrient-dense foods in this plan, you can expect to lose 10 pounds or more – all while feeling energized and satisfied. Best of all, it’s a diet that you can actually stick with long-term, making it an excellent choice for those who want to lose weight and keep it off.
If you’re ready to give the 7-day diet plan a try, here is a sample:
Breakfast – Omelet made with 2 egg whites and spinach.
Lunch – Arugula salad with grilled chicken.
Dinner – Grilled salmon with quinoa and roasted vegetables.
Breakfast – Protein shake made with almond milk, whey protein powder and berries.
Lunch – Cauliflower rice stir-fry with chicken and veggies.
Dinner – Zucchini noodles with roasted tomatoes and shrimp.
Breakfast – Scrambled eggs with avocado and salsa.
Lunch – Garden salad with grilled chicken.
Dinner – Grilled steak with sweet potato fries.
Breakfast – Banana smoothie made with almond milk, protein powder and chia seeds.
Lunch – Black bean and corn salad with avocado.
Dinner – Steamed veggies with baked tofu.
Breakfast – Oatmeal topped with berries and chia seeds.
Lunch – Grilled chicken sandwich made with whole grain bread, lettuce and tomato.
Dinner – Steak and roasted potatoes.
Breakfast – Green smoothie made with kale, spinach, banana, avocado and almond milk.
Lunch – Tuna salad pita made with whole grain bread.
Dinner – Roasted salmon with baked sweet potato.
Breakfast – Scrambled eggs with avocado and tomato.
Lunch – Chicken and veggie stir-fry over brown rice or quinoa.
Dinner – Grilled chicken with steamed vegetables.
The success of this diet plan depends on your ability to stick with it. It also depends on which lifestyle changes you make to help you lose weight and keep it off. Some tips that can help include:
A calorie deficit is one of the basic tenets of weight loss, and is often the key factor in determining just how quickly you’ll lose weight. To keep your body functioning properly and to ensure that you see results as quickly as possible, stick with a calorie deficit of 500-1000 calories per day.
This may mean that you need to eat less than you’re used to, but it’s important not to go too low. If you cut your calorie intake too much, your body will begin to think that it’s starving and will start to hold onto fat stores. This is the last thing you want when trying to lose weight fast.
Intermittent fasting is one way to create a calorie deficit without having to make massive changes to your diet. This involves fasting for a certain period of time, usually 16-24 hours at a time, and then eating during regular intervals throughout the rest of the day.
This approach can be helpful because it helps you focus on fueling your body with nutritious foods while also creating a calorie deficit. It can also help to minimize hunger and cravings throughout the day.
Another key factor in losing weight quickly is exercise. You need to incorporate regular physical activity into your routine if you want to see maximum results. Aim for at least 30 minutes of cardio and strength training per day, or find some other way to get active that you enjoy and can stick with long-term.
To keep your body energized, maintain optimum health and lose weight quickly, limit your intake of highly processed foods. These foods tend to be high in calories, fats and sugars with little nutritional value. Instead, focus on eating wholesome foods that are full of protein, fiber and nutrients for a healthy diet that also promotes weight loss.
Protein is an essential nutrient to eat while losing weight. The reason why is because protein can help to keep you full and satisfied, while also boosting your metabolism. Additionally, it helps preserve muscle mass, which is often lost when trying to lose weight.
Make sure to include protein at every meal, and aim for 20-30 grams per meal. It’s important to get protein from lean sources like chicken, fish, eggs, and tofu, as well as plant-based proteins like beans, nuts, and seeds.
Vegetables are rich in fiber, vitamins and minerals, making them an essential part of any weight loss diet. They’re also low in calories and can help to keep you full throughout the day.
Include a variety of vegetables in your diet, and aim for at least 3-4 servings per day. Some of the best options include leafy greens, broccoli, Brussels sprouts, cauliflower, and peppers.
Refined carbs like white bread, crackers and pastries are high in calories and low in nutrients. They can also lead to cravings and make it more difficult to stick to your diet.
To lose weight quickly, cut back on refined carbs and focus on eating more whole grains, fruits and vegetables. These foods are packed with fiber and nutrients that can help you lose weight quickly and safely.
Drinking alcohol can sabotage your weight loss efforts by adding empty calories to your diet. Additionally, it can lead to cravings and make it more difficult to stick to your diet.
To lose weight quickly, it’s best to limit your amount of alcohol or avoid it altogether. If you do choose to drink, opt for lower calorie options like light beer, wine or hard seltzer. And be sure to keep track so you don’t overdo it.
Sugar is another ingredient that can lead to cravings and cause you to gain weight quickly. This is because it’s high in calories and can easily be over consumed. And once the effects of sugar wear off, you may end up feeling hungrier than before.
Try limiting your intake of added sugars by eating more whole foods, like fruits and vegetables. You can also cut back on sugary drinks like soda, juice and sports drinks. And be sure to read labels carefully so you’re aware of how much sugar is in the food you’re eating.
Stress can lead to weight gain by causing you to eat more, or by causing you to make poor food choices. It can also lead to cravings and make it more difficult to stick to your diet.
To lose weight quickly, it’s important to manage your stress levels. This can be done by exercise, meditation, or simply taking some time for yourself each day.
Sleep is one of the most important factors in overall health and well-being, but it’s often overlooked when it comes to weight loss. When you’re sleep deprived, your body doesn’t function as efficiently, making it harder to lose weight.
To ensure that you’re getting enough sleep, aim for 7-8 hours per night. This will help your body function at its best and will make it easier for you to lose weight.
Losing weight quickly is possible, but it’s not always safe or sustainable. To lose weight quickly, focus on eating more protein, vegetables and whole grains, and less sugar and alcohol.
Additionally, make sure to get plenty of sleep and manage your stress levels. By following these tips, you can lose weight safely and effectively.
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