7-Day Diet To Lose 10 Pounds: Diving Into Why Rapid Weight Loss Is A Pipe Dream In And Of Itself

How nice would it be to lose all that weight you’ve been accumulating over the years in an instant? However, despite all the big claims fad diets make, it’s simply impossible. Weight loss isn’t an easy process. It requires a great deal of effort, determination, and most of all, time. 

Whether you like it or not, such a lifestyle change can’t happen without sacrifice. But when it comes to the choice of what exactly you should sacrifice in order to go down a couple of sizes, it should never be your health. This is why it is highly recommended that you choose the safest weight loss method, such as a combination of a healthy diet and regular exercise. 

As there are lots of nutritional plans out there, it may be difficult to settle on just one, especially if you’re new to dieting. So, let’s break down the most popular ones, starting with the 7-day diet to lose 10 pounds. Is it a healthy weight loss approach or should you keep looking? Read on to find out!

Basics of a 7-Day Diet to Lose 10 Pounds

The name 7-day diet meal plan to lose 10 pounds speaks for itself. This nutritional plan promises to help you lose 10 pounds in a week with the help of caloric restriction and dietary limitations. Although this may sound great on paper, in reality, losing 10 pounds in a week is incredibly difficult and unhealthy.

A 7-day diet to lose 10 pounds restricts your caloric intake to 1,100–1,400 calories a day. The diet requires you to give up all fattening foods, such as junk food, added sugars, liquid calories, refined carbs, unhealthy fats, full-fat dairy, and red meats. 

Instead, it encourages the consumption of low-calorie foods, such as fruits and vegetables, lean meats, low- and no-fat dairy, and legumes. A 7-day diet to lose 10 pounds doesn’t factor in exercising, as a caloric deficit that this diet creates likely doesn’t provide a person with enough energy for regular workouts.

Read More: Lose 20 Pounds in 3 Months with These Science-Backed Tips

Can You Lose 10 Pounds in 7 Days?

Losing 10 pounds in just 7 days is quite ambitious and may not be safe or sustainable for everyone. 

Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health issues (1). It’s generally recommended to aim for a gradual weight loss of 1-2 pounds per week through a combination of healthy eating, regular exercise, and lifestyle changes (2).

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

Is a 7-Day Diet to Lose 10 Pounds Healthy?

A 7-day diet to lose 10 pounds isn’t healthy. 

Whenever we see “quick fix” promises, our attention is immediately hooked and the health factor often slips our minds. But instead of looking up “how to lose 10 pounds in a week” or “how to lose 10 pounds in a month”, why not prioritize your well-being and choose the healthiest way to reach your goal, even if it requires a bit more time and effort?

So, what’s wrong with losing 10 pounds a week? you may ask. To understand why a 7-day diet plan for weight loss is unhealthy, you need to first understand how weight loss works. Weight loss comes down to burning more calories than you consume (3, 4). This creates a caloric deficit, which can be adequate or extreme. 

An extreme caloric deficit may have a negative impact on your health and can be created only in certain cases and only under medical supervision (5,6). So, which caloric deficit is adequate, and which does a 7-day diet to lose 10 pounds create?

Experts recommend losing 1-2 pounds (0.45-1kg) a week (2). Such a weight loss pace will reward you with healthy and sustainable results. As 1 pound of fat equals 3,500 calories, an adequate caloric deficit is around 500-1,000 calories a day (7). Now, let’s do some math. In order to lose 10 pounds, you need to burn an extra 35,000 calories a week, which is 5,000 calories a day. 

An average adult man requires 2,500 calories a day and an average woman requires 2,000 (8) (15). Based on the information above, you can reach the conclusion that it’s impossible to shed 10 pounds of fat in a week for an average adult. However, what you may lose is water weight, but that’s not the result you’re anticipating.

A Healthy Weight Loss Diet to Lose 10 Pounds

How far would you go to reach your weight loss goals? People go as far as to neglect their health and safety by going on fad diets that promise rapid weight loss. 

But why put your health in danger if you can safely achieve all your goals? So, instead of sticking to a 7-day diet to lose 10 pounds, why not start a healthy diet to reach your weight loss goal over the recommended 5-10 weeks? 

Here are some recommendations for what your healthy nutritional plan should look like:

What to Eat to Lose Weight

• Lean Proteins

Proteins are essential for the proper functioning of your body. They are also vital for muscle building. So, if you want to burn through your fat stores and preserve your muscle mass at the same time, upping your protein intake is a must-do. 

You can find plenty of protein in lean meats, poultry, eggs, dairy, fish and seafood, nuts, beans, and legumes (9).

• Healthy Fats

Fats are often considered a weight loss antagonist, but that’s not true. Of course, fats contain more calories than carbs and protein, with 9 calories per gram of fat compared to 4 calories per gram of both carbs and proteins (10). 

However, you should never exclude fats from your diet completely, as they’re essential for your body. What you want is to make sure you consume healthy fats, which are found in fatty fish, nuts and seeds, avocados, olives, and vegetable oils.

• Complex Carbohydrates

Fiber, which comes along with complex carbs, is a great dietary choice if your goal is to slim down. It can prolong the feeling of fullness and improve your digestion (11). Complex carbs also provide lasting energy to get you through your day.

Fruits, vegetables, beans and legumes, nuts, whole grains, and seeds are all packed with complex carbs and fiber, so make sure that you include them in your daily menu.

• Vitamins and Minerals

There’s no need to explain how important vitamins and minerals are for your body. 

If you want to avoid nutrient deficiencies and receive all the essential micronutrients from your diet, make sure your meals include fruits and vegetables, dairy, beans and legumes, organ meat, berries, and nuts and seeds (12).

• Water

People can live for some time without food, but they won’t survive without water. You should pay special attention to your water intake when you’re trying to slim down. Make sure you drink enough water, whether it’s plain water, unsweetened tea or coffee, lemon water, or other types of liquid without added sugars or salt.

What to Avoid to Lose Weight

• Unhealthy Fats

You already know that you need to focus on healthy fat intake, but you should also remember to limit or avoid unhealthy fats. Saturated and trans fats increase your caloric intake and also add to the risk of developing cardiovascular diseases. Make sure your intake of saturated fats is less than 10% of your daily calories and try to substitute it with healthy unsaturated fats (13).

• Simple and Refined Carbs

Low-carb diets have proven to be effective for weight loss for some people (14) and there’s a good reason for this. Everyone should at least limit foods with added sugars, bread, pasta, and tortillas made from white flour, pastries, sugary breakfast cereals, and the like (15). Try to get at least half of your grain intake from whole grains.

• Caloric Drinks

What you drink is as important as what you eat when it comes to weight loss. You should limit liquid calories that are found in alcohol and sugary drinks, such as juices, sodas, and energy drinks. They provide you with little to no essential nutrients while increasing your caloric intake (16).

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A Sample of a Healthy Diet to Improve Your Eating Habits

Now that you know what to eat and what to avoid in order to lose weight safely, it’s time to check how it all works together. Here’s a sample of a healthy weight loss diet that you can use as a basis when creating your own diet plan (17):

Sample 1

• Breakfast: Yogurt bowl (1 cup of full-fat plain yogurt, 1 cup of raspberries, 2 tablespoons of sliced almonds, 2 tablespoons of chia seeds, 1 tablespoon of unsweetened coconut) – Calories: 457, carbs: 38.8g, fats: 21.5g, protein: 31.8g
• Snack: ¼ avocado on whole-grain toast – Calories: 149, carbs: 15g, fats: 9g, protein: 5g
• Lunch: Mozzarella wrap (2 ounces (46 grams) of fresh mozzarella, 1 cup of sweet red peppers, 2 slices of tomato, 1 tablespoon of pesto, 1 small, whole-grain wrap) – Calories: 481, carbs: 45.2g, fats: 22.9g, protein: 25g
• Dinner: Salmon with vegetables (1 medium sweet potato, 1 teaspoon of butter, 4 ounces (112 grams) of wild-caught salmon, 1 cup of roasted Brussels sprouts) – Calories: 464, carbs: 30.6g, fats: 21.9g, protein: 33.5g

Total calories: 1,551, carbs: 130g, fats: 75.3g, protein: 95.3g

Sample 2

• Breakfast: Oatmeal with raspberries (1 cup of oatmeal cooked in 1 cup of unsweetened almond milk, 1 cup of blueberries, ½ teaspoon of cinnamon, 2 tablespoons of natural almond butter) Calories: 492, carbs: 54g, fats: 25.3g, protein: 16.2g
• Lunch: Tuna salad (5 ounces (140 grams) of canned tuna, 1 tablespoon of mayo, 1 chopped celery, 2 cups of mixed greens, ¼ sliced avocado, ½ cup of sliced green apple) – Calories: 514, carbs: 29.7g, fats: 26.4g, protein: 41.1g
• Dinner: Chicken with vegetables (5 ounces (120 grams) of baked chicken, 1 ½ cups of roasted butternut squash cooked in 1 tablespoon of olive oil, 2 cups of roasted broccoli) – Calories: 524, carbs: 43.2g, fats: 23.8g, protein: 41.8g

Total calories: 1,530, carbs: 126.9g, fats: 75.5g, protein: 99.1g

Sample 3

• Breakfast: Omelet (2 eggs, 1 ounce (28 grams) of Cheddar cheese, 1 cup of spinach cooked in 1 tablespoon of coconut oil, 1 cup of sautéed sweet potatoes) – Calories: 556, carbs: 45.2g, fats: 32.4g, protein: 25.5g
• Snack: 1 medium apple – Calories: 80, carbs: 22g, fats: 0g, protein: 1g
• Lunch: Kale salad with grilled chicken (2 cups of kale, 4 ounces (112 grams) of grilled chicken, ½ cup of lentils, ½ cup of shredded carrots, 1 cup of cherry tomatoes, 1 ounce (28 grams) of goat cheese, 1 teaspoon of balsamic vinegar) – Calories: 424, carbs: 36.5g, fats: 13.5g, protein: 42.2g
• Dinner: Whole-wheat pasta with pesto and beans (1 cup of whole-wheat pasta, 1 tablespoon of pesto, 1/4 cup of cannellini beans, 1 cup of spinach, 1 cup of cherry tomatoes, 1 tablespoon of grated parmesan cheese) – Calories: 450, carbs: 74g, fats: 9.2g, protein: 23.9g

Total calories: 1,510, carbs: 175g, fats: 55.1g, protein: 92.6g

Find more meal ideas to support your weight loss in our previous post – 7-Day Healthy Meal Plan.

Read more: 4-Week Diet Plan to Lose 10 Pounds and Keep Them Off for Good

Exercise Recommendations for Weight Loss

Two main staples of weight loss are a healthy diet and regular exercise, so if you want to boost your results, try to increase your level of physical activity. 

Here are some exercise recommendations for successful weight loss:

Try Cardio

Cardio is one of the most popular types of training. It increases your blood flow, burns calories, and strengthens your cardiovascular health (18). It requires little to no equipment and can be performed anywhere by anyone. You can try walking, jogging, or running. Cycling and swimming are also great options.

Incorporate Weightlifting

Weightlifting can be as effective for burning fat as regular aerobic training. It also promotes muscle growth and strengthening (19). By increasing muscle mass, you’ll boost your metabolism, so your body will burn more calories, even when at rest (20). 

Full-body resistance training can lower your body’s carb stores and water weight, which will positively reflect on your scale.

Do Some HIIT

High-intensity interval training is incredibly effective for burning extra calories and toning your body. As with the previous type of workout, HIIT can boost your metabolism and burn calories (21). You can perform HIIT 3-4 times a week, but make sure you give it your all.

Be Active in Your Everyday Life

Your workout shouldn’t be the only time when you burn calories. Try to make your everyday life more active by increasing your physical activity here and there throughout the day. 

For example, take the stairs instead of using an elevator, walk to your destination instead of using a car, or simply go for a walk when you have some free time. 

Although individually these activities may not burn an enormous amount of calories, together they will increase your daily energy expenditure and add to your weight loss.

Frequently Asked Questions

• Is it possible to lose 1 pound a day?

Losing 1 pound a day is possible but typically involves extreme measures that aren’t sustainable or healthy for most people.

It usually requires a significant calorie deficit (22), which can be achieved through a combination of intense exercise and a very low-calorie diet. However, this approach can lead to muscle loss, nutritional deficiencies, and other health issues.

For most people, a safer and more sustainable approach is to aim for a gradual weight loss of 1-2 pounds per week. This can be achieved through a balanced diet, regular physical activity, and healthy lifestyle changes.

• How can I drop 10 lbs quickly?

Achieving a weight loss goal of 10 pounds quickly is ambitious and can be challenging. While rapid weight loss is possible, it’s essential to prioritize safety and health.

Here’s what to do to successfully lose 10 pounds over time:

Step 1: Consult a healthcare professional

Before you embark on any rapid weight loss plan, it’s essential to consult a healthcare professional. They can provide you with personalized advice, ensuring your plan is safe and suitable for your health status.

Step 2: Nutrition focus

1. Balanced diet: Prioritize a diet that is rich in fruits, vegetables, lean proteins, legumes, and whole grains. These foods are nutrient-dense and help maintain energy levels (23).
2. Reduce your caloric intake: Creating a calorie deficit is the key to weight loss. Consider reducing your daily intake by 500-1,000 calories to aim for a gradual weight loss of 1-2 pounds per week (4).
3. Stay hydrated: Drinking plenty of water is essential. Water helps with metabolism and can help control hunger (24).
4. Limit ultra-processed foods: Cut down on foods that are high in added sugar, salt, and unhealthy fats. These can contribute to weight gain and impede your progress (25).

Step 3: Exercise routine

1. Cardiovascular exercise: Engage in activities such as running, cycling, or swimming. Aim for at least 150 minutes of moderate-intensity aerobic exercise each week.
2. Strength training: Incorporate strength training exercises 2-3 times a week. Building muscle can increase your metabolism and help with weight loss.
3. High-intensity interval training (HIIT): Consider adding HIIT workouts to your routine. These can be effective for burning calories in a short period.

Step 4: Lifestyle changes

1. Get adequate sleep: Sleep is essential for weight management. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts (26).
2. Manage stress: High stress can contribute to weight gain (27). Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.
3. Track your progress: Use a journal or app to monitor your food intake, exercise, and weight. This can help you stay motivated and identify areas for improvement.

Step 5: Understand the risks and consider sustainable alternatives

Rapid weight loss can lead to muscle loss, nutritional deficiencies, and other health concerns. While it may be tempting to lose weight quickly, it’s often more beneficial to aim for sustainable changes.

1. Focus on sustainable habits: Rather than drastic changes, incorporate small, manageable adjustments into your lifestyle. These are more likely to result in long-term success.
2. Set realistic goals: Aim for a steady weight loss of 1-2 pounds per week, which is generally considered safe and sustainable (2).

Our blog post, How to Lose 80 Pounds in 2 Months? disproves popular myths around rapid weight loss.

• Can I slim down in 3 days?

Slimming down in just 3 days is quite challenging and typically involves losing water weight rather than actual fat loss. Here are a few tips to help you feel lighter and less bloated in a short period (28):

1. Hydrate: Drink plenty of water to help flush out excess sodium and reduce bloating.
2. Eat light: Focus on light, easily digestible foods such as fruits, vegetables, and lean proteins.
3. Reduce sodium and refined carbs: Lower your intake of salty foods and refined carbs, which can cause water retention.
4. Exercise: Engage in light to moderate exercise, such as walking or yoga, to boost circulation and reduce bloating.
5. Get rest: Ensure you get enough sleep, as rest is essential for your body to recover and function optimally.

Remember, these changes are temporary and not a substitute for long-term healthy habits.

• How can I slim my stomach in 2 weeks?

Slimming your stomach in 2 weeks is more about reducing bloat than burning fat. In these 2 weeks, you can make significant steps toward achieving a flatter stomach by following these tips:

1. Exercise: Incorporate exercises that focus on your core, such as planks and crunches.
2. Eliminate bloat-inducing foods: Cut down on foods that may cause bloating for you, such as dairy, carbonated drinks, and sugar alcohols (28).
3. Increase fiber intake: Eat more fiber-rich foods such as vegetables, fruits, and whole grains to encourage regular bowel movements (11).
4. Stay hydrated: Drinking plenty of water can help flush out excess sodium and reduce water retention in the abdominal area (28).
5. Reduce stress: High stress levels can lead to bloating and water retention (29). Practice stress-reducing techniques such as meditation or deep breathing exercises.

Remember that achieving a flat stomach takes time and effort, so be patient and focus on sustainable habits for long-term success.

For fat loss in the abdominal area, it’s important to combine a healthy diet and a regular exercise routine. Building muscle through strength training exercises can also help tighten and tone the stomach area over time.

For a comprehensive guide on how to structure your meals for fat loss and improved health, take a look at our previous post – 15-Day Diet Meal Plan.

The Bottom Line

A 7-day diet to lose 10 pounds promises miraculous results in only one week, but there’s hardly any evidence to back up these claims. Although it encourages an overall healthy eating pattern, it creates an extreme caloric deficit and is still unlikely to bring you the promised results. 

So, can a 7-day diet to lose 10 pounds help you slim down? Yes. Can it do so without harming your health? No. That’s why you should stick to a healthy nutritional plan that will create an adequate caloric deficit and provide you with all the necessary nutrients and a successful and sustainable result.

Make sure you consume plenty of protein, healthy fats, complex carbs, vitamins, and minerals. Try to avoid unhealthy fats, added sugars, refined carbs, and liquid calories. This will help you reach your desired weight and improve your overall health. Remember that before you start any new diet, you should speak to your healthcare provider.

If you’re interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20-Minute Full Body Workout at Home.