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 (9). 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.
How to Lose a Pound a Day?
The premise of a 7 day diet plan to lose 10 pounds is the promise that you can lose 1 pound or more a day while following this eating plan. But, can you really lose 1 pound a day? Sadly, no you can not. No matter how little food you eat or how many times you go to the gym in a day, you cannot lose 1 pound a day. The reasoning behind this goes back to how much food you can consume a day and how many calories are needed to burn 1 pound of fat.
According to the MayoClinic, a pound of fat (0.45 kg of fat) is equal to 3500 calories, which means that for you to lose a pound a day, you would have to burn 3500 a day (8). This is an impossible task because human beings do not consume enough food in a day, to help then burn this much energy. The estimated calorie intake for a person is determined by multiple factors which include age, height, weight, and gender among others.
However, as a general rule adult women usually consume 1600 to 2000 calories a day, while adult men eat anywhere from 2,000 to 3,000 calories per day (3). As stated above, to lose 1 pound of fat you need to burn 3500 calories a day. As seen from these estimated calorie intake levels, many men and women do not consume this much food a day. With this in mind, it is clear that an average person, no matter how much they exercise, cannot burn 3500 calories a day to lose 1 pound. After all, you cannot burn what you do not have/consume.
Can You Really Lose 10 Pounds In a Week?
If you are wondering ‘how to lose 10 pounds in a week’ the answer is that this too is impossible. You cannot lose 10 pounds in a week. For you to lose weight, you are required to cut about 500 to 1,000 calories a day from your typical diet – 3500 calories to 7000 calories a week (8). This means a calorie deficit of no less than 1,200 a day in women or 1,500 a day in men (5).
Such a deficit will only lead to 1 or at most 2 pounds a week. Even if you were to eat fewer calories than the recommended amount – which is unhealthy and dangerous – you can only lose about 3 to 5 pounds a week. However, such a very-low-calorie diet must be done under strict medical supervision (14).
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How to Lose 10 Pounds Fast?
As mentioned above you cannot lose 1 pound a day or 10 pounds in 7 days. However, this does not mean that you cannot make some changes to help you lose weight fast. Here are some things that you can do to help make the process faster.
Simple and fast ways to lose weight:
Go on a calorie deficit
A calorie deficit is the process created when you consistently provide your body with fewer calories than it needs to burn every day. Without enough food to burn for fuel, your body then turns to the extra fat stored in your body and uses it as an energy source which leads to weight loss (6).
Start working out
Exercising is tremendous to lose weight. When you work out, your metabolism increases which then boosts the number of calories that you burn in a day. When you work out, you increase your lean muscle mass and the more muscle you gain the more calories you burn during the day. Remember that even while at rest, 10 pounds of muscle burns 50 calories while the same amount of fat burns just 20 calories a day (1).
Your workouts should include cardio exercises and weight lifting/strength training. Cardio workouts such as skipping rope, swimming, running, walking, and cycling. Depending on the workout, its intensity and how much you weigh, you can lose 180 to 733 calories in 30 minutes (4).
Try intermittent fasting
Intermittent fasting is an eating plan that cycles between fasting hours and feeding windows. The reason that intermittent fasting works for weight loss is that it helps you eat fewer calories. Since the feeding windows are limited hours, it limits the amount of time you have to eat which creates a calorie deficit on a regular basis.
Eat more healthy fats
Eat more protein
A higher consumption of protein in the diet causes weight loss as it boosts your metabolism through digestion, increases calorie burning by 80 to 100 calories a day, and reduces your appetite making you eat less. Healthy protein sources include meat like beef, chicken, pork, and lamb, plant-based sources like beans, lentils, soybeans, and edamame, oily fish such as salmon, trout, and tuna as well as eggs.
Eat more vegetables
They are low in calories and carbs which make them perfect for anyone trying to lose weight. Unlike other foods, you can eat bigger volumes of vegetables without going over your calorie limit. Vegetables to include in your grocery list include: leafy greens such as Romaine lettuce, spinach, kale, collard greens, cabbages, and bok choy; low carb veggies like cauliflower, broccoli, tomatoes, cucumbers, bell peppers, zucchini, asparagus, mushrooms, and green beans, among others.
Eat more whole grains
Whole grains are full of fiber which helps keep you fuller thus keeping you from eating too much. Examples of whole grains include bulgur, oatmeal, brown and wild rice, quinoa, whole-wheat bread and pasta.
Cut down on sugar and refined carbs
Sample 7-Day Diet Plan for Weight Loss
Please note that this is not a meal plan to help you lose 10 pounds in a week. Instead, this is a sample 7-day diet meal plan to lose 10 pounds over a period of time i.e, a month and a half to two months.
Meal 1 – Eggs and toast
1/2 cup egg whites, 1 tsp extra virgin olive oil, 5 cherry tomatoes, 1 slice whole-wheat toast, 1/2 cup raspberries, 1 cup skim milk
Calories: 333. Fats: 7 g, Proteins: 27 g, Carbs: 43 g.
Meal 2 – Yogurt and fruit
1 cup low-fat Greek yogurt and 1/2 cup strawberry halves
Calories: 74. Fats: 0 g, Proteins: 9 g, Carbs: 10 g.
Meal 3 – Buddha bowl
3/4 cup cooked bulgur, 113 g grilled chicken, 1 tbsp vegan cheese, 2 tbsp chopped onion, 1/4 cup sliced zucchini, 1/2 cup chopped bell pepper, 1 tbsp cilantro, 2 tbsp tahini
Calories: 519. Fats: 27 g, Proteins: 37 g, Carbs: 38 g.
Meal 4 – Dinner
133 g grilled salmon, 1 cup wild rice, 1 tbsp almonds, 2 cups baby spinach, 1 tbsp olive oil, 1 tbsp balsamic vinegar, 1/2 cup cubed cantaloupe
Calories: 503. Fats: 15 g, Proteins: 39 g, Carbs: 50 g.
Total Intake for the Day: Calories: 1366. Fats: 49 g, Proteins: 98 g, Carbs: 140 g.
Meal 1 – Breakfast
3/4 cup bran flakes, 1 medium-sized banana, 14 g raisins, 1 cup unsweetened almond milk
Calories: 289. Fats: 3 g, Proteins: 6 g, Carbs: 63 g.
Meal 2 – Sandwich and fruit
1 whole-wheat pita, 85 g turkey breast, 1/2 large bell pepper, 1 tbsp reduced fat mayonnaise, 1 tsp mustard, 3 lettuce leaves, 2 medium-sized kiwis
Calories: 413. Fats: 8 g, Proteins: 30 g, Carbs: 59 g.
Meal 3 – Sweet Potato Miso Tempeh (12)
2 tbsp miso paste, 2 tbsp low sodium soy sauce, 2 tbsp toasted sesame oil, 2 tbsp rice vinegar, 1 tbsp raw honey, 2 tsp ground ginger, 1 and a quarter tsp granulated garlic, 1/4 tsp cayenne powder, 2 packages of tempeh, 1/2 kg sweet potatoes, 453 g green beans
This recipe makes 4 servings.
Calories for one serving: 413. Fats: 8 g, Proteins: 30 g, Carbs: 59 g.
Meal 4 – Fruit bowl
1 cup watermelon, 2 passion fruits, 1 medium-sized banana
Calories: 185. Fats: 1 g, Proteins: 3 g, Carbs: 47 g.
Total Intake for the Day: Calories: 1317. Fats: 26 g, Proteins: 67 g, Carbs: 223 g.
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Meal 1 – Protein Oatmeal
1 cup unsweetened almond milk, 1/2 cup rolled oats, 5 tbsp protein powder, 1 tbsp honey, 1 tbsp chocolate chips
Calories: 414. Fats: 9 g, Proteins: 32 g, Carbs: 54 g.
Meal 2 – Paleo Cobb Salad (15)
For the salad – 1.5 eggs, 3 slices bacon sugar & nitrate free, 2 cups chopped romaine lettuce, 1 cups cooked chicken, 0.5 cup cherry tomatoes halves, 0.5 avocado, 1.5 stalks of green onions
For the dressing – 0.13 cup extra virgin olive oil, 1 tbsp apple cider vinegar, 0.5 tbsp dijon mustard, 0.13 tsp sea salt, 0.06 tsp ground black pepper, 0.5 garlic clove
This recipe makes 2 servings.
Calories: 512. Fats: 42 g, Proteins: 27 g, Carbs: 8 g.
Meal 3 – Nourish bowl
1/2 cup cooked quinoa, 1/2 cup butternut squash, 1 tsp olive oil, 1/2 medium sized avocado, 2 tbsp cilantro, 1 cup kale, 85 g grilled chicken
Calories: 457. Fats: 20 g, Proteins: 26 g, Carbs: 53 g
Total Intake for the Day: Calories: 1383. Fats: 71 g, Proteins: 85 g, Carbs: 115 g
Meal 1 – Breakfast
3/4 rolled oats, 1/2 cup skim milk, 2 turkey sausages, 1 cup blueberries
Calories: 559. Fats: 12 g, Proteins: 43 g, Carbs: 67 g
Meal 2 – Chicken Tahini and Cucumber Salad (13)
For the chicken – 1/4 cup tahini, 3 tbsp parsley, 3 tbsp olive oil, 3 tbsp water, 1 tbsp rosemary, 2 tbsp lemon rind, 2 tbsp lemon juice, 1/2 tsp red pepper, 1 garlic clove, 1 small onion, 680 g skinless, boneless chicken thighs, 1/2 tsp salt
For the salad – 1/5 cups cucumber, 1/5 cups chopped tomatoes, 1 cup parsley, 1/4 cup chopped mint, 1 tbsp lemon juice, 1 tsp olive oil, 1/4 tsp salt, 2 cups brown rice
This recipe makes 4 servings.
Calories: 448. Fats: 18.6 g, Proteins: 39 g, Carbs: 31 g
Meal 3 – Salsa-Simmered Fish (11)
2 tbsp olive oil, 4 3/4-inch thick skinless cod fillets, 1 tsp ground cumin, 1/4 tsp kosher salt, 1/4 tsp ground black pepper, 2 minced garlic cloves, 16 ounces tomato salsa, 1 tbsp red wine vinegar, 2 tbsp oregano leaves
This recipe makes 4 servings.
Calories for one serving: 226. Fats: 8.3 g, Proteins: 31.4 g, Carbs: 5.8 g.
Total Intake for the Day: Calories: 1233. Fats: 38.9 g, Proteins: 113.4 g, Carbs: 103.8 g
Meal 1 – Breakfast
4 egg whites, 1 large egg, 2 tbsp diced mushrooms, 2 tbsp onions, 2 tbsp refried beans, 2 tbsp mango salsa
Calories: 329. Fats: 6 g, Proteins: 23 g, Carbs: 18 g
Meal 2 – Snack
1 cup low-fat vanilla yogurt, 1 tbsp walnuts, 1 small apple
Calories: 147. Fats: 5 g, Proteins: 4 g, Carbs: 24 g
Meal 3 – Fruit and salad
1 tsp olive oil, 2 tbsp low-fat cheddar cheese, 2 tbsp lemon juice, 1 can diced mushrooms, 2 cups Romaine lettuce, 1 cup chopped kale, 113 g grilled chicken, 1 medium-sized orange, 1 cup skim milk
Calories: 400. Fats: 11 g, Proteins: 43 g, Carbs: 38 g
Meal 4 – Grilled Chicken with Nectarine Salsa
1 kg skinless, boneless chicken breast, 2 tbsp coconut sugar, 1 tbsp chili powder, 3 garlic cloves, 1 tsp salt, 1 tsp ground cumin, 1/2 tsp ground pepper, 2 tbsp olive oil, 2 tbsp lime juice
For the Salsa – 2 cups diced nectarine, 1/2 cup diced red pepper, 1/4 cup minced onion, 2 tbsp cilantro, 1 small pepper, 1 tsp salt, 2 tbsp salt, 1 avocado
Calories: 351. Fats: 12.8 g, Proteins: 37.2 g, Carbs: 23.2 g
Total Intake for the Day: Calories: 1227. Fats: 34.8 g, Proteins: 107.2 g, Carbs: 103.2 g
Meal 1 – Egg and avocado toast
2 slices protein bread, 1/2 medium-sized avocado, 1 large scrambled egg, salt and chilli flakes to taste
Calories: 431. Fats: 21 g, Proteins: 22 g, Carbs: 43 g
Meal 2 – Chicken Avocado Black Bean Salad (7)
3 tbsp olive oil, 1/2 kg boneless skinless chicken breast, 1 tbsp cumin, 1 tbsp chili powder, 4 cloves garlic, 425 g black beans, salt and freshly ground black pepper, to taste
2 cups cherry tomatoes, 2 green onions, 2 medium-sized avocados, 1/3 cup fresh cilantro, 4 tbsp lime juice, 2 tbsp apple cider vinegar, 2 tsp agave, a pinch of cayenne pepper
Calories: 676. Fats: 27 g, Proteins: 56 g, Carbs: 55 g
Meal 3 – Mexican bean soup with guacamole (10)
2 tsp rapeseed oil, 1 large onion, 1 red pepper, 2 garlic cloves, 2 tsp mild chilli powder, 1 tsp ground coriander, 1 tsp ground cumin, 400 g can chopped tomatoes, 400 g can black beans, 1 tsp vegetable bouillon powder, 1 small avocado, handful chopped coriander, 1 lime, juiced
This recipe makes 2 servings.
Calories for one serving: 391. Fats: 15 g, Proteins: 15 g, Carbs: 38 g
Total Intake for the Day: Calories: 1498. Fats: 63 g, Proteins: 93 g, Carbs: 136 g
Meal 1 – Smoothie
1 medium-sized grapefruit, 1 cup strawberry halves, 1 medium-sized apple, 15 g ginger, 1 scoop plant-based protein powder, water
Calories: 348. Fats: 3 g, Proteins: 24 g, Carbs: 61 g.
Meal 2 – Mixed greens salad
1 cup chopped kale, 6 Brussel sprouts, 2 cups raw shredded radicchio, 2 tbsp dried cranberries, 1 tbsp pumpkin seeds, 226 g boiled chicken
Calories: 441. Fats: 8 g. Proteins: 65 g. Carbs: 37 g
Meal 3 – Brown rice and beans
1.2 cups brown rice, 1 tbsp olive oil, 1 small onion, 1 medium bell pepper, 3 garlic cloves, 450 g vegetable broth, 425 g canned tomatoes, 1 tsp cumin, 1/2 tsp chili powder, 2 cups kidney beans
This recipe makes 3 servings. 1 serving = 1.5 cups
Calories: 495. Fats: 6 g. Protein: 17 g. Carbs: 95 g
Total Intake for the Day: Calories: 1284. Fats: 17 g. Protein: 106 g. Carbs: 193 g.
The Bottom Line
A 7 day diet plan to lose 10 pounds should be used as a guide or stepping stone to more healthy meals that can help you lose this weight over an extended period of time, not just in a single week. Not only is losing 10 pounds in a week an impossible feat, but it could also be extremely dangerous to your health.
Instead of looking for a 7 day diet meal plan to lose 10 pounds in a week, use this eating plan to learn more about balanced nutrition, and give yourself more time to achieve this desired long lasting weight goal. Please remember that you must first consult a doctor or dietitian before attempting any new weight loss diet plan.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 8 Ways to Burn Calories and Fight Fat (2007, webmd.com)
- 10 High-Fat Foods That Are Actually Super Healthy (2017, healthline.com)
- Appendix 2. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level (2020, health.gov)
- Calories burned in 30 minutes for people of three different weights (2018, health.harvard.edu)
- Calorie counting made easy (n.d, health.harvard.edu)
- Calorie Deficit for Losing Weight (2020, verywellfit.com)
- Chicken Avocado Black Bean Salad (2020, averiecooks.com)
- Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
- Losing Weight (2020, cdc.gov)
- Mexican bean soup with guacamole (2017, bbcgoodfood.com)
- Recipe: Salsa-Simmered Fish (2020, thekitchn.com)
- Sheet Pan Ginger Miso Tempeh (2019, kellyjonesnutrition.com)
- Tahini-Marinated Chicken Thighs with Cucumber-and-Tomato Salad (n.d, cookinglight.com)
- What Is a Very Low-Calorie Diet? (2020, verywellfit.com)
- Whole30 Cobb Salad (Paleo, Keto) (2019, whatgreatgrandmaate.com)