With the holidays approaching, people want to look their best for any planned parties, trips, or vacations. Some are looking for a 7-day diet plan to lose 10 pounds.
We all know that healthy weight loss takes time, but with time against us, is there a shortcut for this? Is it time to consider popular fast weight loss diets that promise quick results in a week or less?
Can a 7-day diet meal plan to lose 10 pounds be the answer to all your problems? Read on to learn more about the 7-day diet plan for weight loss. You’ll find out if it actually works or if it’s just another fad, we’ll share some ideas for healthy meals for weight loss, and much more.
Can You Really Lose 10 Pounds in a Week?
No, you cannot.
Contrary to what many extreme weight loss methods and diets, such as the 7-day diet to lose 10 pounds, say or promise, it is impossible to lose 10 pounds in a week.
Weight loss, specifically through dietary changes, comes from a calorie deficit – this is where you eat fewer calories than your body needs in a day. Ordinarily, to lose weight, you need to cut approximately 500 to 1,000 calories a day from your typical diet, equating to 3,500 to 7,000 fewer calories per week. As a pound of fat is equivalent to 3,500 calories, such a deficit will most likely help you cut your weight by 1 to 2 pounds a week (9, 13).
A point to remember is that a calorie deficit does not mean you should starve yourself. Even while on a deficit, adult women should not consume fewer than 1,200 calories a day and adult men should not consume fewer than 1,500 calories a day(4).
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Safe weight loss typically involves losing approximately 1 to 2 pounds a week.
According to the Center for Disease Control and Prevention (CDC), not only is this safe, it is also healthy. This kind of weight loss at a steady and gradual speed has a greater chance of success as people are more likely to be able to keep the weight off in the long term (16).
Therefore, you can see that looking for a 7-day diet plan to lose 10 pounds will lead to unhealthy weight loss. On the off chance that you lose 10 pounds in just 1 week, once you stop eating the way the diet dictates, all the weight you lost will come back almost straight away.
If you want to keep the weight off in the long term, you must be willing to practice patience and forgo quick fixes, opting instead for a healthy diet plan to lose weight.
You may not be able to lose 10 pounds in just 7 days, but with patience, the right diet, and healthy practices, you can achieve this goal over a couple of weeks. Here are some changes you can make to your diet and life that will speed up this process:
1. Go on a calorie deficit – A calorie deficit is created when you establish a negative energy balance, which can be through burning more calories (energy) than you consume through food. . Without enough food to burn for fuel, your body turns to the extra fat that is stored in your body and uses it as an energy source, leading to weight loss (22).
2. Start working out – Exercise is tremendous for losing weight. When you work out, your metabolism increases, which then boosts the number of calories that you burn in a day.
Working out also increases your lean muscle mass – the more muscle mass you have the more calories you will burn during the day. Remember that even when you are at rest, 10 pounds of muscle burns 50 calories while the same amount of fat burns just 20 calories a day (2).
Your workouts could also include cardio exercises such as skipping rope, swimming, running, walking, cycling, and weight lifting/strength training.
3. Try intermittent fasting – Intermittent fasting is an eating plan that cycles between fasting hours and feeding windows.
The reason intermittent fasting works for weight loss is that it helps you eat fewer calories. As the feeding windows are limited hours, this limits the amount of time you have to eat, which creates a calorie deficit on a regular basis.
4. Eat more healthy fats – These come from foods such as nuts, olive oil, avocados, fatty fish, whole eggs, and chia seeds. Healthy fats help keep you feeling fuller for longer and can even play a role in weight management (3).
5. Eat more protein – A higher consumption of protein in your diet can support weight loss as it boosts your metabolism through digestion, increases calorie burning, and can keep you feeling fuller for longer, potentially reducing your appetite, and leading to fewer calories consumed.
Healthy protein sources include lean meat such as beef, chicken, pork, and lamb, plant-based sources such as beans, lentils, soybeans, and edamame, oily fish such as salmon, trout, and tuna, and eggs. However, it’s recommended to choose lean cuts of meat to minimize intake of saturated fats.
6. Eat more vegetables – They are low in calories and carbs, which makes them perfect for anyone who is trying to lose weight. Unlike other foods, you can eat larger volumes of vegetables without going over your calorie limit.
Vegetables you should include in your grocery list are leafy greens such as romaine lettuce, spinach, kale, collard greens, cabbages, and bok choy and other colorful vegetables such as cauliflower, broccoli, tomatoes, cucumbers, bell peppers, zucchini, asparagus, mushrooms, and green beans.
7. Eat more whole grains – Whole grains are full of fiber, which helps keep you feeling fuller and stops you eating too much. Examples of whole grains include bulgur, oatmeal, brown and wild rice, quinoa, and whole-wheat bread and pasta.
8. Cut down on sugar and refined carbs – They add empty calories to your diet, which can be detrimental to your weight loss plans.
Read more: 6 Dirty Fasting Mistakes You’re Making That May Get In The Way of Weight Loss
From the above list, it can be seen that a diet that is rich in protein, healthy fats, an array of vegetables, and whole grains is the best way to help you lose 10 pounds or more, depending on your weight loss goals.
However, while a healthy calorie deficit diet plan to lose weight is essential for success, it is not the only thing that matters. Other factors that influence sustainable and safe weight loss include (14):
Lack of sleep may increase your appetite, making you eat, snack, or ‘graze’ more, which negatively impacts a calorie deficit.
Insufficient sleep can also lead to metabolic dysregulation, which has been found to be linked to an increased risk of health issues (21).
Working out means different things to different people. To some, it simply means taking a 30-minute walk 5 to 7 days a week. To others, it means running, lifting weights, hiking, HIIT, or dancing.
Whatever it means to you, make sure you set aside a minimum of 30 minutes every day for exercise. As was mentioned above, working out increases metabolism, which leads to more calorie burning and ultimately weight loss.
Being stressed is bad for your mental health and your physical health. When you are stressed, the body releases the hormones adrenaline and cortisol into your system. Elevated levels of Cortisol can increase your cravings for calorie-dense, nutritionally poor foods, and impact your metabolism.
A high-calorie, nutritionally poor diet can lead to weight gain and a slower metabolism means less calorie burning and more stored fat. In a study published in the Biological Psychiatry journal, researchers found women with higher stress levels burned 104 fewer calories in the six hours following a meal than women who weren’t stressed (10).
Not only does a higher water intake ensure you are not dehydrated, it can also help you consume fewer calories throughout the day.
Drinking water also temporarily increases your energy expenditure, which means you can burn more calories in a day. Cold or room temperature water is said to work best for this (6, 11).
Protein increases satiety and boosts metabolism, while fiber takes a long time to digest and also increases satiety, which helps you stick to a calorie deficit and leads to fat and weight loss (12, 18).
Please note that this is not a meal plan to help you lose 10 pounds in a week. As previously stated, this cannot work. Instead, this is a sample 7-day diet meal plan to lose 10 pounds over a period of time such as a month and a half to two months. You can also use this as a template to show you what foods you should add to a 21-day diet plan to lose 10 pounds.
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: 1,366. 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 (20)
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 1/4 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: 1,317. Fats: 26 g, Proteins: 67 g, Carbs: 223 g.
Meal 1 – Protein oatmeal
1 cup unsweetened almond milk, 1/2 cup rolled oats, 1 scoop protein powder, 1 tbsp honey, 1 tbsp cacao powder
Calories: 414. Fats: 9 g, Proteins: 32 g, Carbs: 54 g.
Meal 2 – Paleo cobb salad (24)
For the salad – 1 1/2 eggs, 2 cups chopped romaine lettuce, 1 cup cooked chicken, 1/2 cup cherry tomatoes halves, 1/2 avocado, 1 1/2 stalks of green onions.
For the dressing – 1/8 cup extra virgin olive oil, 1 tbsp apple cider vinegar, 1/2 tbsp Dijon mustard, 1/8 tsp sea salt, 1/16 tsp ground black pepper, 1/2 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: 1,383. Fats: 71 g, Proteins: 85 g, Carbs: 115 g
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Meal 1 – Breakfast
3/4 rolled oats, 1/2 cup skim milk,1 scoop protein powder, 1 cup blueberries, 1 tbs natural peanut butter
Calories: 559. Fats: 12 g, Proteins: 43 g, Carbs: 67 g
Meal 2 – Chicken tahini and cucumber salad
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 cup cucumber, 1 cup 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 (19)
2 tbsp olive oil, 4 3/4-inch thick skinless cod filets, 1 tsp ground cumin, 1/4 tsp kosher salt, 1/4 tsp ground black pepper, 2 minced garlic cloves, 16 oz 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: 1,233. 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 and 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: 1,227. 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 chili flakes to taste
Calories: 431. Fats: 21 g, Proteins: 22 g, Carbs: 43 g
Meal 2 – Chicken avocado black bean salad (8)
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 (17)
2 tsp rapeseed oil, 1 large onion, 1 red pepper, 2 garlic cloves, 2 tsp mild chili 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: 1,498. 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 Brussels 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 1/5 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: 1,284. Fats: 17 g. Protein: 106 g. Carbs: 193 g.
No diet plan will magically help you lose 10 pounds in a week – not even a very low carbohydrate diet such as keto. However, if you enjoy healthy meal/food planning, you can make a 7-day ketogenic diet plan that can help you lose 10 pounds in a couple of weeks. Although, it’s important to note, that the weight lost on a keto diet is due to depleted carbohydrate stores and water stores in the body. This means that when you return to your normal eating, the weight will be regained.
Here’s how:
1. Reduce your carbohydrate intake – The keto diet is one of the strictest in terms of what you can and cannot eat, particularly in terms of carbs.
As a general rule, your macro intake should be 55 to 60 percent fat, 30 to 35 percent protein, and 5 to 10 percent carbohydrates (15).
2. Stock up on keto-friendly foods – As mentioned above, most carbohydrate foods will need to go.
In place of carbs, you should add more foods such as eggs, beef, poultry and turkey, fatty fish such as salmon and mackerel, full-fat milk and dairy products, a variety of seeds and nuts for healthy fats and fiber, and non-starchy vegetables and leafy greens.
3. Avoid highly processed foods – Not only are they not healthy, they may contain too much salt or sugar, which could take you out of ketosis.
4. Limit your intake of high carb-high sugar fruits, alcohol, starchy vegetables, and beans and legumes
Read more: 19 Protein Shake Recipes for Weight Loss, Muscle Gain, and Delicious Flavors
Contrary to what any quick fix diet may promise, you cannot lose 1 pound a day. Losing 1 pound a day is unhealthy and could very likely be a sign of an underlying health issue. You should consult a doctor as soon as possible for a diagnosis and treatment (7).
Healthy weight loss will help you lose approximately 1 to 2 pounds a week
Unfortunately, there is no trick to weight loss. You need to practice patience, eat right, and work out consistently. You should see good results within three months.
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 weight over an extended period of time, rather than in a single week. Not only is losing 10 pounds in a week an impossible feat, 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, you should 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 to consult a doctor or dietitian before you attempt any new weight loss diet plan.
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