Skip to toolbar

7 Day Diet Plan for Weight Loss

7 Day Diet Plan for Weight Loss. One should aim to follow a balanced diet that would ensure weight loss and also helping the body absorb the nutrients it requires.Here we have 7 Day Diet Plan.

If you’re looking for a diet chart to help you lose weight and keep you healthy, we suggest you take a look at the best Indian diet and 7 Day Diet Plan for weight loss.

7 Day Diet Plan

In this diet plan, you have to consume a lot of water intake can result in a weight loss in the span of a week. The idea is to limit one’s weekly diet to just fruits, vegetables, and brown rice.

DayMeal
Day 1All fruits – except bananas Recommended fruits are watermelon and muskmelon 8 to 12 glasses of water
Day 2Large boiled potato Cooked or uncooked vegetables of your choice without oil 8 to 12 glasses of water
Day 3All fruits – except bananas cooked or uncooked vegetables (except potatoes) of your choice without oil 8 to 12 glasses of water
Day 48 to 10 bananas 3 to 4 glasses of milk8 to 12 glasses of water
Day 56 tomatoesOne cup of brown rice12 to 15 glasses of water
Day 6One cup of brown rice Cooked or uncooked vegetables (except potatoes) of your choice without oil 8 to 12 glasses of water
Day 7One cup of brown rice Any vegetables All fruit juices

Diet Plan Indian Version

The Indian version of the Diet Plan would not change very much from the original version.

While the non-vegetarians can still consume protein in the form of chicken on day 5 and 6, the vegetarians can replace the meat with a cup of brown rice.

Diet Day 1

  • Start a day with green tea or having warm water with honey
  • After 1 hour in your diet consuming as many fruits as you wish on the very first day.
  • Another important part of the diet would be to consume 8 to 12 glasses of water in the day.
  • The high water intake will also serve to flush out the toxins from the body.
  • On day one, avoid any kind of vegetables completely.
TimeMeal
7:00 AMGreen Tea or Lukewarm water with honey
8:00 AM1 medium apple A few plums or an orange
10:30 AM½ bowl of sliced muskmelon
12:30 PM1 bowl of watermelon
4:00 PM1 large orange or mosambi
6:30 PM1 cup of muskmelon and pomegranate salad
8:30 PM½ cup of watermelon

Diet Day 2

  • These veggies can be consumed or can be cooked to.
  • Ensure that there is no oil involved in their preparation.
  • You get the necessary carbs from potatoes, protein from peas and carrots and beans are packed with fiber and all essential vitamins
  • If absolutely required, olive oil or butter can be used sparingly for flavor.
TimeMeal
7:00 AMGreen Tea or Lukewarm water with honey
8:00 AM1 cup of boiled potatoes
10:30 AM½ bowl of cucumber
12:30 PM1 cup of lettuce, spinach, cucumber, and capsicum
4:00 PM½ cup sliced carrots and a glass of lemon juice with a pinch of salt
6:30 PM1 cup boiled broccoli and green peas
8:30 PM1 cucumber

Diet Day 3

  • On the third day of the diet, one must stick to eating a combination of fruits and vegetables.
  • The only foods that must be avoided are potatoes and bananas.
  • You would also need to include 8 to 12 glasses of water in order to flush out all toxins from the body.
TimeMeal
7:00 AMGreen Tea or Lukewarm water with honey
8:00 AM½ bowl of muskmelon
10:30 AM1 cup of pineapple or pear
12:30 PM1 cup of lettuce, spinach, cucumber, and capsicum
4:00 PM½ cup sliced carrots and a glass of lemon juice with a pinch of salt
6:30 PM1 cup of boiled broccoli and green peas
8:30 PM1 cucumber

Diet Day 4

  • The bananas that were avoided over the first three days, can finally be consumed on the fourth day.
  • One must consume 8 bananas over the course of the day. The consumption can be split across the day’s meal and snack times.
  • In addition to that, one should also consume a big glass of milk each, at breakfast, lunch, and dinner.
TimeMeal
7:00 AMGreen Tea or Lukewarm water with honey
8:00 AM2 bananas
10:30 AM1 banana
12:30 PMMilkshake (2 bananas + 1 glass of milk + a dash of cocoa powder)
4:00 PM2 bananas
6:30 PM1 banana1 glass of milk
8:30 PM1 glass of milk

Diet Day 5

  • On day 5, vegetarians can opt to eat a bowl of brown rice, while non-vegetarians can consume a lean protein source like fish or chicken breast.
  • While vegetarians can eat a bowl of brown rice for lunch
  • Non-vegetarians can eat about 500 g of baked or lightly fried skinless chicken, along with the 6 tomatoes.
  • It is important to avoid potatoes and sweet potatoes among vegetables, and bananas among fruits.
TimeMeal
9:00 AM3 tomatoes
12:30 PM½ cup of brown rice Sautéed assorted veggies
4:00 PM2 tomatoes
6:30 PM1 bowl of brown rice1 tomato ½ cup of sautéed veggies

Diet Day 6

  • The individual to have cooked or uncooked vegetables. Vegetarians can opt for a cup of brown rice, while non-vegetarians can include a lean protein source like fish or chicken breast in their diet.
  • Non-vegetarians can consume up to 500 g of skinless chicken along with vegetables apart from tomatoes and potatoes.
  • Ideally, one must avoid all fruits along with potatoes and sweet potatoes. On the sixth day, the weight loss now is visible.
TimeMeal
9:00 AM1 glass carrot juice
12:30 PM½ cup of brown rice + ½ cup of veggies
4:00 PM1 cup of cucumber slices
6:30 PM½ bowl of brown rice ½ cup of veggies Chicken/cottage cheese

Diet Day 7

  • On the last day of the 7-day plan, one would need a cup of brown rice, vegetables, and fruit juice.
  • As with the previous 6 days, one must avoid certain foods on the seventh day as well. 
  • It is advisable to stay clear of vegetables like potatoes and sweet potatoes whereas fruits like banana, cherry, mango, and pear are to be avoided as well.
TimeMeal
9:00 AM1 glass of orange/apple juice
12:30 PM½ cup of brown rice½ cup of sautéed veggies
4:00 PM1 cup of watermelon/few assorted berries
6:30 PM1 bowl of GM Soup

Diet Soup Recipe

Diet Soup Recipe

Ingredients

  • One cabbage
  • Three medium-sized tomatoes
  • Six large onions
  • Two green peppers
  • A bunch of celery
  • Half a liter of water

Preparation

  1. Chop the onions and peppers. Place them in a pot and saute them in olive oil till they turn mild brown.
  2. Then, cut the tomatoes, celery, and cabbage. Now, add them to the pot along with water.
  3. It takes about 60 minutes for the soup to get cooked. The vegetables must be boiled and left to simmer. Now, season the soup with some salt and pepper, and enjoy a bowl of delicious soup.

Diet Side Effects

  • Diet may help you lose weight quickly. Due to this, your body may not receive the nutrients it requires.
  • The Diet can lead to a metabolic slowdown in your body.
  • The other possible side effects of the Diet also include weakness, headaches, and hunger pangs.

Summary

By focusing on the consumption of complex carbs and low-calorie foods, the Diet Plan almost guarantees weight loss. However, following the Diet could lead to an individual not receiving the nutrients they require. In addition to that, it could also make it difficult to maintain one’s body weight after the diet has helped one lose weight.

Leave a Comment