How To Lose 10 Pounds In A Week: 7 Day Diet Plan
Jenny Hills, Nutritionist and Medical Writer Food & Nutrition
It is possible to lose 10 pounds in just one week with an effective 7-day diet plan. Rapid weight loss in one week can help you kick-start a long-term diet plan if you need to lose weight for health reasons or to get rid of excess body weight. Usually, losing weight in 7 days will result in a loss of mostly water weight. However, this can help get your weight down quickly as you aim to shed body fat in the following weeks and months.
Any effective diet plan to lose extra body weight fast should include exercise programs to burn fat and lifestyle changes to help keep weight off. These lifestyle changes for quick weight loss will help you lose weight safely and for the long term. Your 7-day diet plan will help you learn good habits to use as you continue your weight-loss program.
Having the goal to lose 10lbs, 20lbs, or 30lbs in a short space of time is a good goal, especially as being overweight or obese has related health issues. However, losing such a lot of weight so quickly could also cause other unnecessary health complications. A 7-day diet plan to lose 10 pounds in a week will mostly result in losing water weight. After that, you should concentrate on making good choices to help lose body fat in a gradual, calculated way.
/11why Is Going For Salad Is A Good Idea
Theres a plethora of options to try, when it comes to making a delicious salad. Right from adding your favourite veggies, fruits, meats, nuts, condiments, spices and herbs, a bowl full of salad is no less than a bowl full of happiness. After all, eating healthy gives you the satisfaction that you’re on the right track of staying fit and healthy.
Apart from all this, raw fruits and veggies have the maximum concentration of vitamins, minerals, antioxidants, carbohydrates and healthy fibers. All these components present in raw veggies and fruits can actually amp up the health quotient of your salads, but what can silently ruin your endeavours are the condiments, high-fat cheese, fatty meats and oil based dressings. However not everything you add to your salad is unhealthy. Here are a few most commonly used ingredients that can secretly increase the calorie count and make you gain weight.
The Benefits Of A Salad Diet For Weight Loss
Adopting a salad-based diet isn’t a magic bullet for dropping pounds, but incorporating salads into your eating plan will help you follow the most successful recommendations for weight loss.
Two separate meta-analyses on diet and weight loss, one published September 2017 in Perspectives in Psychological Science and one published January 2018 in Medical Clinics of North America, had the following recommendations regarding food intake:
- Measure food and use portion control
- Plan your meals ahead of time
Following a salad diet plan allows you to follow these recommendations daily by incorporating at least one large salad per day.
Can You Lose Weight by Eating Salads?
Salads are a smart addition to just about any eating plan because they typically feature a variety of vegetables, which are high in nutrients and low in calories. Salads can help you lose weight as part of a healthy, balanced, reduced-calorie diet.
You May Like: Mcalister’s Chicken Salad Sandwich
Does This Diet Work
The apple diet may result in short-term weight loss but is likely not a good strategy for long-term weight maintenance.
This is because the apple weight loss diet lowers your daily calorie intake to less than 1,200 calories per day, which creates a calorie deficit.
A calorie deficit occurs when you eat fewer calories per day than you burn and is the primary driver of weight loss while on any diet.
However, any weight that is lost on this diet will likely be temporary, and promises of a 10-pound weight loss in only a week are unrealistic and unsustainable.
Research has shown that low-calorie diets rarely result in permanent weight change.
Most individuals will experience weight regain after completing this short-term diet unless they have a plan to maintain these changes .
Lose Weight Faster By Changing Your Eating Habits
If you are determined to lose 10 or 20 pounds fast and keep the weight off, then its important to change your eating habits.
Effective rapid weight loss and being able to keep the weight off is only possible by learning good positive habits when it comes to food. This can help you continue losing weight long after your initial drop in body weight in the first seven days of dieting.
Dr. Arefa Cassobhoy on WebMD recommends drinking a 16-oz. glass of water before every meal. This recommendation to help boost the speed a person loses weight was based on a study of the effects of drinking water and obesity. It was observed that obese individuals who drank a large glass of water 30 minutes before their meal were able to lose weight faster.3
Another effective tweak for safe weight loss is to start your day with protein. Great sources of protein that keep you feeling fuller for longer are eggs, lean meat, milk or nuts. You might be surprised at the health benefits you can enjoy if you have eggs for your breakfast regularly. A protein-rich breakfast will give you plenty of energy and prevent you snacking before lunchtime. This will help you lose weight quicker in a 1 or 2-week weight loss plan.
Don’t Miss: Corelle Salad Bowl 20 Oz
Healthy Salad Hint #2
Venture outside of your comfort zone when you choose vegetables. Sometimes combinations you never think will taste good turn out to be your favorites. Don’t worry too much about calories when you add veggies.
Most veggies are low in calories and high in nutrients. If you are concerned about the sugar or starch content of some veggies simply add them in moderation.
- Olive oil: 12 tablespoons
- Nuts : 10-15 nuts depending on size
- Seeds : 12 tablespoons
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
You May Like: Where To Buy Marzetti Salad Dressing
You’ll Get A Wide Variety Of Vitamins And Minerals If You Eat Only Salad Every Day
It’s important to make sure that you get the right amount of vitamins and minerals in your diet, according to the National Institutes of Health. To that end, eating salad is a great way to do just that, according to Amanda A. Kostro Miller, a registered dietitian. “You can get a wide variety of vitamins and minerals,” she told The List. “Salads can be a mixing pot of nutrients, a well-rounded salad having 4+ food groups in one meal!”
Additionally, Miller noted that salads can contain other beneficial ingredients. “If your salad is colorful from fruits and veggies, you can get a great antioxidant profile since different antioxidants come from different-colored fruits/veggies,” she continued. “If you have healthy fats from oil-based dressings and/or fatty fish, you can get heart-healthy fats.” Miller also suggested mixing up your proteins, switching between plant-based and animal-based sources, in order to diversify your amino acid profile.
Stick With Fruit And Nuts For Breakfast
Start with two apples or oranges or a combination of the two. A single grapefruit can also provide the necessary nutritional kick you need. If you’re still hungry, eat half a cup of almonds or hazelnuts. These nuts are among the highest in nutritional value and will also provide you with your essential fat intake for the day.
Recommended Reading: 2n1 Salad Bar And Grill
Is Oatmeal Good For Weight Loss Diet
Yes, oats can help you lose weight quickly, because oats, being rich in carbohydrates which the body absorbs slowly, make you feel more satiated and therefore spend more time without being hungry or eating what you shouldnt.
For every 100 grams of oatmeal you eat, you will be contributing to your body:
- 13.5 gr of vegetable protein.
- 10 gr of fiber.
- 600 micrograms of vitamin B1, which represents 60% of your daily needs.
- 4.5 mg of manganese, also covering the daily needs of this mineral.
- 130 mg of magnesium, which represents about 40% of your daily needs.
- 4.3 mg of zinc, which represents almost 60% of your daily requirement.
What Are The Benefits Of Eating Cucumber
Cucumber has many qualities that make it an ideal food to stop when dieting.
It has negative calories, that is, the body spends more calories digesting it than the calorie it provides, so consuming it does not add calories to the diet
It is anti-inflammatory so it helps to lose fluids
Helps eliminate toxins
It has a large proportion of water which makes it highly hydrating
It contains a variety of phytonutrients that can be used by the human body, such as essential vitamins and minerals.
It contains flavonoids like quercetin, apigenin, luteolin, and kaempferol.
It is rich in vitamin E, which has an anti-aging effect
It is an excellent source of vitamin K, which serves as an anti-inflammatory and anti-hemorrhagic.
It has vitamin C, a powerful antioxidant
Contains fibers which help fight constipation
It benefits heart health, with minerals such as potassium and magnesium, the cardiovascular system is benefited.
The manganese present in cucumber helps build bones.
Cucumbers have iodine compounds, so they are easily digestible. It is also recommended to improve the function of the thyroid, heart and blood vessels
Cucumber also contains silica, a mineral very useful for the health of nails, bones, and various body tissues.
TIP
The cucumber diet is not recommended for anyone with thyroid problems.
If you are allergic to aspirin or inflammatory substances in general refrain from the cucumber diet because cucumber contains natural anti-inflammatory substances.
Don’t Miss: Who Made The Potatoe Salad Free Movie
Chopped Vegetable Confetti Salad
Ingredients:
4 cups chopped broccoli florets2 cups chopped carrot¼ cup apple cider vinegar3 tablespoons olive oil¼ teaspoon pepper
Directions:
Pulse the veggies in your food processor until finely diced. Combine the garlic and vinegar in a small bowl. Whisk in the olive oil, then add the Italian seasoning, salt and pepper. Pour the dressing on the salad and chill one hour before serving.
Healthy Salad Hint #1
Don’t be afraid to experiment with the way that you chop your salad greens and other ingredients. Don’t like eating large leaves? Make a chopped salad instead and cut each ingredient into easy-to-eat 1/4 inch squares. Some chefs even cut herbs and other ingredients into elegant ribbons for a more sophisticated look.
Read Also: Which Fast Food Has The Best Salad
Healthy Salad Hint #4
A single serving of protein is usually about 3 to 4 ounces. If you add a large 6 to 8 ounce piece of chicken breast you’ll need to account for the extra calories that you add. Adding more protein typically means adding more salad dressing, which will also boost the calorie and fat content of your salad.
/11how Much Calorie Does Your Salad Have
Staying in shape is a universal desire so much so that we try every possible thing to stay fit, healthy and glamorous. Right from strolling the internet for easy hacks to lose weight to going for rigorous exercises and fad diets to get that perfect body.
However, What we eat is the most essential thing when it comes to losing weight, and this is the reason why most of us resort to salad, fruits or soup diets. No wonder, salads are far more healthy than any cooked food, but did you know what you add to your salad to make it delicious can simply decide the fate of your weight loss plans.
If you too thought that you can blindly gobble up your salad assuming that it well help you lose weight, then you need pause for a minute and think about its calorie counts as not all salad will help you lose weight. Heres all you need to know before you prepare or order your favourite salad.
You May Like: How Do You Make Tuna Macaroni Salad
The Oatmeal Diet Has Three Phases:
- In phase 1, include oatmeal three times a day in your diet for two days.
- In phase 2, include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.
- Finally, in phase 3, have oatmeal at least once a day for the remaining three days to maintain your new body weight.
ALSO SEE:
1/2 cup sugar-free pudding
Keep Active To Lose Weight Fast
Any effective weight loss plan to lose weight in 30 days or in 7 days needs to incorporate physical activity.
To help lose weight fast, its important to stay active throughout the day. The journal Mayo Clinic Proceedings reported that even small actions can increase daily energy expenditure. It was found that non-exercised activity thermogenesis, or NEAT, can help to increase calorie expenditure. The study suggested that obese individuals could benefit from NEAT movements to help reduce body mass index and protect a person from heart disease.
The journal Clinical Endocrinology & Metabolism reported that NEAT can include things like walking to work, typing, doing yard work, or even fidgeting.13 Here are a few ideas to help incorporate NEAT into your daily activities and help burn fat quicker:
- Pace when talking on the phone.
- Take the stairs rather than the elevator.
- Carry your groceries rather than take a cart.
- Alternate which leg you stand on when you have to wait in line.
- Sit on a large ball at home to help tone your core and burn some more calories.
Recommended Reading: Reser’s Deviled Egg Potato Salad
Reduce Carbs For Speedy Weight Loss And Drop 10 Pounds In A Week
Eating too much unhealthy carbs can make you fat so you should consume less unhealthy carbohydrates to lose weight.
Unhealthy carbohydrates include simple carbohydrates that have been refined. Some examples are foods made from white, refined flour like white bread, pasta, cakes, pastries and so forth. Added sugar is also a simple carbohydrate. Low-carb diets have a proven efficiency in helping to lose weight fast as well as other health benefits.
When you think about cutting out carbs to lose weight, you should remember that not all carbohydrates are unhealthy. Complex carbohydrates consist of foods like wholegrain bread, whole-wheat pasta, brown rice, vegetables, beans, and fruits.
In an article on WebMD entitled Good carbs, bad carbs: Why Carbohydrates Matter to You, Dr. Kathleen Zelman says that food containing fiber is necessary for a well-balanced diet. These food sources help control weight and can even lower your risk of cardiovascular disease and colon cancer.8
Keep Eating Your Favorite Foods
“To lose weight you should primarily eat whole foods, but don’t eliminate your favorites. Consistently eating nutrient-dense food on a day-to-day basis will improve the chances of upregulating metabolism and of eliminating nutritional deficiencies. That may mean tracking what you eat in some way at first, but it doesn’t mean ruling out entire food groups or foods you love. Consistent quality nutrition while learning to enjoy treats in moderation will set you up for long-term sustainable success. Victoria Viola, PN Certified Nutrition Coach, NSCA CPT, Co-Founder, Excelerate Wellness, LLC
Also Check: Fruit Salad For Weight Loss
How Much Weight Can You Safely Lose In A Week
Are you looking for a 7 day diet meal plan to lose 10 pounds? In this article, we are going to explore some of the best weight loss plan secrets and dietary changes as well as discuss if you can truly lose 10 pounds in a week.
Safe weight loss is one that involves losing 1 to 2 pounds a week. According to the CDC Center for Disease Control and Prevention not only is this safe, but it is also healthy and people who lose weight at this steady and gradual speed have a higher chance of keeping the weight off . In light of this, you can see that looking for a 7 day diet plan to lose 10 pounds would lead to unhealthy weight loss.
Moderate Resistance Workout Twice Per Week
Working out regularly will not just help you lose the weight but also help you feel healthier. Since muscle is heavier than fat, to truly see the pounds drop you don’t want to work out like a body builder, but build two short workouts into your weekly routine.
- Military shoulder press x 15
- Wide arm pushups x 20
- Against-the-wall tricep extensions x 40
- Calf raises x 30
Best of all, you can complete this workout at home with just a pair of dumb bells, avoiding expensive gym fees.
If you’re short on time, there are a number of ways you can increase the amount of incidental exercise that you fit in each day. As the saying goes, “any exercise is better than no exercise at all”. Take a look through this article for a range of ways you can squeeze extra activity in during each day.
You May Like: Macy’s Salad Bowl Set
All Salads Are Not Equal
Traditional salads in the US can mean a base of pale, iceberg lettuce, a few pieces of tomatoes, cucumbers, carrots and ranch, French or Italian dressing.
However, salads now can mean a variety of colored fruits, vegetables, dark leafy greens, lean proteins, nuts, cheese, whole grains and heart healthy oil-based dressings.
Salads can really be a complete meal if you include all the food groups. Incorporating at least one protein source on a salad can increase satiety after eating which means your appetite will be lowered longer after eating.
Comparing a limp iceberg based traditional side salad with a vibrant, colorful modern salad is a big difference.
So, when you are trying to eat more salads for weight loss, its important to incorporate salads that have varied, colorful ingredients along with a healthy protein and fat source.
Something to remember especially when eating out is the salad on the menu isnt always the lowest calorie option.
Salads that have creamy dressings, fried tortilla chips, big pile of cheese or fried chicken are going to be higher in calories.
To keep salads lighter, ask for the dressing on the side, skip fried toppings and eat about half a portion of a salad when eating out.