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Lose 10 Pounds in a Week: Day Four

Updated on October 14, 2015
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Haris is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.

Give yourself a pat on the back. You've made it to day four.

This period in the diet can be tough. You've given up your favorite foods for three days already, and there are still three days after today. This is your "hump" day, but after today you will be more than halfway through the diet!

  • Note: If you don't like to eat bananas alone, feel free to blend the banana and milk together into a smoothie.

Day Four Menu

Today you should eat at least eight bananas, three glasses of milk, and one bowl of diet soup.
Today you should eat at least eight bananas, three glasses of milk, and one bowl of diet soup.
Breakfast
Lunch
Dinner
Snacks
One banana.
Diet soup (recipe below)
Diet soup.
Five bananas (so you eat eight total today).
One glass skimmed milk.
One glass skimmed milk.
One glass milk.
 
Diet soup (recipe below)
One banana.
One banana.
 

What Type of Milk?

Milk is a very important item for today's menu. Plain skimmed cow's milk is the best option. If you must have almond or soy milk, drink half as much as they are higher in calories.

Seven Day Diet Plan: Mind Over Matter

Some of you may already feel as if you have lost a few pounds. If not, don't lose heart. It is normal to experience some weight gain at first in a diet. Once your body gets used to the new routine, you should start losing weight. Changing your eating habits can be difficult, but there are many strategies to help you succeed.

Your most powerful ally is your mind! As you go through the day, remember that by eating different foods than usual you are setting different chemical processes into effect. This process will have an impact on your mood and your energy level. Try to stay focused, and read on for some tips to help you win!

Remember, losing weight is not only a battle against fatty foods, but it also challenges all aspects of an unhealthy lifestyle. Just as exercise requires discipline to endure pain and discomfort, so do diets involve mental focus.

Keep two diaries, the first about food. Document everything you eat. Remember, if it goes in your mouth, and you swallow, it should be mentioned in the diary.

The second diary is for your thoughts and feelings. Record how you are feeling physically and emotionally. Do not give any less importance to training your mind. It will play a major role in convincing your body to keep fighting and continue exercising.

At the end of the week, you will weigh yourself. Remember: Part of keeping your attitude focused is to focus on how much better you feel, not the number of pounds you have lost.

Tips for Success From Readers: Craving Busters!

Some answers to past questions about the Seven Day Diet.
• When you are hungry and it isn't meal time, eat an apple, make a tasty drink with honey, or make a vegetable plate with a little salt.
• Frozen things can distract from cravings. Try ice or frozen currants.
• Get out. When we stay at home and we're on a diet, we make it much harder. Take a walk with your diet buddy.
• It's better to eliminate a tempting food completely than to "cut back" on it.
A banana is a complete energy fruit that is easy to digest and is completely fat-free.
A banana is a complete energy fruit that is easy to digest and is completely fat-free.

A banana's nutritional value makes it ideal for both healthy weight gain and weight loss. Bananas are a complete energy fruit. They are easy to digest and their nutrients move quickly into your bloodstream. They are completely fat-free and have such high fiber content that they actually help lower your cholesterol.

Nutritional Value of One Small Banana

 
 
 
Calories (85-95)
Calcium 5.1mg
Phosphorus 22.2mcg
Iron .3g
Vitamin C 8.8mg
Zinc .2mg
Fiber 2.6g
Magnesium 27.3mg
Potassium 361.6mg
Vitamin A 3mcg
Vitamin B3 (Niacin) .7mg
Folate 20.2mcg

Day Four Beverages

• In addition to three glasses of skimmed milk, you should also drink at least ten glasses of water today. You may also drink:
• Green tea.
• Weight-loss drink (recipe below)
• Coffee (black or with skimmed milk).

Weight-Loss Drink

Mix two tablespoons of honey into a glass of warm water. Add three tablespoons of freshly squeezed lemon juice. Mix well and drink before breakfast every day this week.

Diet Soup

Prepare this soup fresh and eat it the same day. If you want more on days five, six, or seven, make a new batch.
Prepare this soup fresh and eat it the same day. If you want more on days five, six, or seven, make a new batch.

Ingredients

  • 23 ounces water
  • 1 onion, cut into rings
  • 2 green chiles
  • 3 tomatoes
  • 1 cabbage
  • 2 lettuce leaves
  • 1 carrot

Adding Flavor

Feel free to add flavor to the soup by squeezing in some lemon juice and adding salt.
Feel free to add flavor to the soup by squeezing in some lemon juice and adding salt.

Instructions

  1. Mix all ingredients together and boil for five minutes.
  2. Add salt and pepper to taste.
  3. Makes three servings.

Diet Soup Nutrition Facts

Nutrition Facts
Serving size: 1
Calories 71
Calories from Fat0
% Daily Value *
Fat 0 g
Carbohydrates 16 g5%
Fiber 5 g20%
Protein 3 g6%
Cholesterol 0 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

How Was This Soup Recipe?

3.3 stars from 740 ratings of Diet Soup

Tips for Success From Readers

Some answers to past questions about the Seven Day Diet.
• Do not use this diet if you are pregnant. During pregnancy, eat a healthy and balanced diet. After delivery start with my one month diet plan. After three months, try this diet to get to your desired mark.
• If you have hypothyroid, you are allowed only two meals a day. Nothing in-between except water or green tea. Breakfast should be smaller than dinner, when you can eat as much as you want. Add organic meat, eggs, or fish to dinner.

Comments

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      Maureen santor 3 days ago

      Can i blend the soup?

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      Xrayn4u 11 days ago

      I am on day 2 and I have gotten ill and vomited both nights around 8:00. Has anyone else experienced this?

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      lemons limes 3 weeks ago

      This is just the "Cabbage Soup Diet". Google it. This author is only having you eat the soup one day vs daily is the only difference. STUPID!

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      Stuart kilbride 5 weeks ago

      Day four and going well. Not weighed myself yet and won't until the full week is complete.

      I mixed my banana and milk together for breakfast. After day 2 was finished I found I had a lot of leftover veg salad so I put this into a sealed bag as I read later in the week you can use it. As day two is a mixture of veg for breakfast I used this leftover save going to waste it still veg soup. And taste not bad. I just added the chillies and aanother tomato.

      Lunch I will make the fresh soup as per recipe. Any left over I will use on day six.

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      Deb 7 weeks ago

      Starting day one today. Did this before but I gained it all back.

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      Susan 2 months ago

      I'm looking at all the comments That were years ago six years ago well I'm doing is it 2017 and I am on day four and I'm not hungry at all I've been doing great I have energy I have not stepped on the scale I'm not even going to for the whole week but I just wanted to let you know but I can't believe I'm not hungry. I have no cravings and I'm doing great so far

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      Jas 2 months ago

      In the soup, do I have to add onions and green peppers? Or can I just leave them out because I absolutely don't like them.

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      Tiffaney W. 3 months ago

      Liana22 it's natural to weigh less in the morning, that's why they say way yourself first thing in the morning before you eat or drink for a true weight. The scale usually shows a 5 lb. Difference. Remember during the day we eat and drink and consume lots, so it's natural for the scale to show more. Hope this helped ☺ I weighed in the AM of day one and will not weigh again until AM on the 8th day.

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      Dionna R. Collins 3 months ago

      So I actually hate milk. Not sure if I'm lactose intolerant or not, but I can't keep it down. Any suggestions on substitutes?

      I started today.

      Yay!

      Thank you and hope to hear from you soon!

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      Alycia 3 months ago

      Day 4 and I've lost 5lbs! Unfortunately I started menstrating the same day I started this diet so my energy level is very low and I feel like crap. It's a struggle but I'll keep plugging along.

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      Ruby 3 months ago

      Day 4 I feel okay..some cravings tho but was wondering if I can blend 3 bananas with a glass of skimmed milk since I don't like eating bananas

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      Ash 4 months ago

      Can veg broth be used instead of water for the soup?

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      kate67 5 months ago

      havnt weighed myself yet. but feel on quite a buzz. the only downside at the moment was I became very constipated today! apologies for sharing this, but perhaps that's what all the bananas are for today.

      my tummy looks flatter........lets see

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      Syera 5 months ago

      Hi, i have a question in mind. The skimmed milk should be room temperature or it doesnt matter if its cold? I'd love to have it cold....

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      Erica 5 months ago

      I do not know how much I have lost so far as I have not looked at the scale as recommended. I made the soup today, followed the recipe except cooked it a little longer (about 10 minutes) and added crushed red pepper. Actually really good!

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      SML 5 months ago

      Can I use Progresso Vegetable soup?

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      Green-Queen 6 months ago

      Is there any specific type of tomatoes i should use?

      Thx!

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      Lau 6 months ago

      on day 4, do we need to have the soup for breakfast? Im not really into soup so early in the morning...

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      Rohit 6 months ago

      Cant we add vegetable juice for this diet?

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      Sherry M 6 months ago

      Diet soup is horrible, can i eqt raw veg instead

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      Ankita 7 months ago

      please tell a substitute for lettuce leaves.. I need the answer urgently...

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      Ned Phillips 7 months ago

      I am on Day 4! I made it! I have just made a batch of the veggie soup. That was pretty easy. I will enjoy my 8 beautiful bananas, but 2 to 4 of them will be blended with skimmed milk in my Nutri-bullet. So far I am down 4 pounds and it feels good not to be a slave to the fast food or the chips and cookies!

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      Carla 7 months ago

      Day four feeling good and feeling different!!!

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      Salma 7 months ago

      Can I swap the green chiles in the food for something else

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      Marlene 7 months ago

      Starting day 4, too much fruit & vege salads. Had to throw away @ 1/3 of it with two of us eating. Added oregano, thyme & majoram to the soup for flavor. Lost 6 pounds so far. Will cut back on quantity of ingredients for salads. Doing great. Thanks

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      Jamie 8 months ago

      On day 4 is it ok to eat a 70 calorie Heinz tomato soup for dinner?

    • Bilaras profile image
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      Edward Harris MSc 8 months ago from Earth

      @saman its ok if you skipped a meal or a whole day don't restart.

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      Michele 8 months ago

      I'm hungry and crave "real food" of course, but this diet is making me feel good about the good foods I'm putting in my body, plus all the water I'm drinking. I'm on the third day now and I think my stomach has gotten a little flatter. I can tell this is a good diet.

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      S Proctor 8 months ago

      Hi

      I am allergic to bananas, what can I replace them with. thanks

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      dmj 8 months ago

      can I have fat free/sugar free ice cream instead of milk?

      I can't eat 8 bananas.

      does it matter how many fruits and veggies I eat?

      how many rice servings per day, 1/2 cup to 1 cup too much or not enough?

    • Saman Sheikh profile image

      Saman Sheikh 8 months ago

      @Haris Thanks a lot for this great plan, i don't know if you still reply to comments or not but it's very important please answer me.

      i did fine till day 3 but i skipped day 4. I ate whatever i wanted on Day 4 (like white rice full plate with chicken and other things and tea with milk and sugar) and felt guilty at night. so i want to continue the plan, should i go back to Day 1 or i should continue from Day 4??? Will it still give me the results because here everything is calculated and i cheated with so many calories. Please answer me fast so i can continue. Thanks

    • Bilaras profile image
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      Edward Harris MSc 8 months ago from Earth

      @Belydancer wait for 7 days before taking any measurements. Best time to measure results is towards the end.

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      Eliza 8 months ago

      I saw some comments under Day 4 in regards to hypothyroidism ... so each day a person with hypothyroidism is limited to two meals? And the smaller one is in the morning the larger one is in the evening and protein is to be added to the evening meal correct?

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      Belydancer 8 months ago

      Just starting day4. Made the soup. Seems like a real lot of food to get through today. I am feeling lighter thats for sure, but have not weighed myself

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      Rachel 8 months ago

      I'm on the second day. The first day was difficult because I was hungry a lot. Drank tons of water. I stepped on the scale this morning and I was down 2.5 lbs! Motivated to continue!!!!

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      Andy2005 9 months ago

      Hi there- I cannot eat any dairy products. Will the results be the same if I substitute with almond milk?

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      Beth 9 months ago

      Can I drink diet coke?

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      LAGirl31 9 months ago

      Starting day 4, and already down 4 pounds. Started at 148, today I weighed in at 144. Very excited, just follow as instructed, it's not hard at all. Plenty of energy and variety.

    • Bilaras profile image
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      Edward Harris MSc 10 months ago from Earth

      @Arianna yes broth is a good choice.

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      Arianna 10 months ago

      Can I use broth instead of water for the soup?

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      Katrina 10 months ago

      Can I put vinegar on my veggies and salad?

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      hania 10 months ago

      What can I substitute the chile for?

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      Sepideh 11 months ago

      Can i add some pea and corn to my soup instead of lettuce? And also what if i drink ginger and cinnamon tea during the day?

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      Sepideh 11 months ago

      Can i add some pea and corn to my soup instead of lettuce? And also what if i drink ginger and cinnamon tea during the day?

    • Bilaras profile image
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      Edward Harris MSc 11 months ago from Earth

      @rams calories don't matter ingredients do. Yes you can try other recipies but keep it simple.

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      rams 11 months ago

      Can I drink any other low calorie veggie soup than your recipe?

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      amorr999@yahoo.com 11 months ago

      Hi can I drink lowfat chocolate milk since I don't like white or 1% milk? Can i eat yogurt? Anyone with borderline diabetes and hbp can't do this diet?

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      Jessipadi 11 months ago

      So i boiled the diet soup and everything wilted lol. Doesnt look like the picture! Is that ok? I know when u cook veggies that they lose the nutritional value so is this ok?

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      Ramarombane 11 months ago

      Can I add beef broth to the soup?

      And is cigar consumption tolerable?

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      Helper 11 months ago

      @charlotte M haris already mentioned that sugar free ice cream can be taken as a substitute. But the best thing is to use skimmed milk.

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      Erica 11 months ago

      is it fine to add 1tbsp chicken stock powder to my soup?

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      Charlotte M 11 months ago

      I can't drink any types of milk, I really hate the taste is there anything I can have as a substitute??? Sugar free icecream or cheese maybe????

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      NatalieGB 12 months ago

      I had a banana, a small bowl of soup and a glass of milk for breakfast and lunch on day 4. I also had a banana as a snack between breakfast and lunch. It's almost dinner time and I feel really full:( I don't think I can manage 8 bananas. Why 8? Is it for a chemical thing? Can I just eat 4?

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      nourhan 12 months ago

      can you increase the number of banana intake than 8 or does have to be 8?

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      Debra 12 months ago

      From Day 4, can I use equivalent weight of sweet potato in the soup rather than eating the bananas. They seem to have similar nutritional values. If not, why not?

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      Ana 12 months ago

      I am on day 4.. My comment never got replied so what I did was have 1 banana and 1glass of milk for breakfast, at 10:30am I had another Banana, for lunch 2 cups of soup, 1 banana ,1 glass of milk. At 3:40 another banana. At 6:40 1/2of banana. Dinner 2 cups of soup, 1 glass milk and 1 banana.

      Total: 5.5 bananas, 4 cups of soup and 3 glasses of milk.

      I also asked what the portion "a small bowl of rice" means in CUPS.

      Please answer before tomorrow! Tomorrow I start day 5!

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      Ana 12 months ago

      I have started this today. Day one has been fine. Had oranges, apples, watermelon, strawberries and a grapefruit. Looking forward to day 2. I understand that from tomorrow on we are only to eat at the given times. Correct?

      Can someone please advice on what to follow for day 4, I am a bit confused. The chart says that breakfast we are supposed to have 1 banana, 1 glass of skim milk, is this 8oz??

      It also lists the soup for breakfast...

      Is the soup for breakfast a must or can you just have soup as one of the snacks?

    • Bilaras profile image
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      Edward Harris MSc 12 months ago from Earth

      @B reduce number of bananas and use papaya or apricots.

    • Bilaras profile image
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      Edward Harris MSc 12 months ago from Earth

      @Jerome yes pickles are good.

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      Jerome 12 months ago

      Are pickles allowed

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      12 months ago

      I have a question... I am on day 2. This is tough, but reading all of the comments, I know it's going to work. That being said, I do not like bananas too much and I hate milk...are there any subs? I can probably get through the bananas, but milk is tough. I was thinking yogurt-low fat?

    • Bilaras profile image
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      Edward Harris MSc 13 months ago from Earth

      @dev its a sign that you were under eating and i never said you have to under eat. Just eat from menue allowed on that day. Eat every 3 hours , small multiple meals. 12 hour work requires a lot of energy. Use chicken plus vegetable broth.

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      Mel 13 months ago

      If I blend the banana with milk, can i add parsley? That's how I always make my banana smoothies :)

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      Dev 13 months ago

      I work in surgery, on the second day of this diet I got very fatigued and almost passed out while in a case. I actually had to have someone cover the rest of the case for me because I began getting sick. Is this a sign that this diet doesn't provide enough food or calories for me to make it through a 12 hour work day?

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      GillR 13 months ago

      Can you use garlic to add flavour?

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      Sadath Hussain 13 months ago

      Dear Bilaras,

      I'm very happy to read your diet plan post, its very interesting,i will try this diet plan soon, i heard banana contains more fat than other fruits, i don't understand why you are saying to have banana in the day 4, please clear my doubts.

      Thanks

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      Gill R 13 months ago

      Lost 4lbs in 3 days

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      Hani 13 months ago

      Hi there! I'm from Malaysia. I'm feeling so great on this 4th day. I've lost 5lbs. Thank you for this awesome diet plan. At firtst, i was feelinf hungry and tired. Feeling the worst when i chewed the veges

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      isabelle 13 months ago

      I am on day 5, but my problem is i can't drink milk. I subsituted with 1/2 of bulgarian yogurt diluted with water. I hope it's ok.

      As far as the soup, i added garlic and cilantro, it really enhanced the taste.

      Regards,

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      Nausheen Nishar 14 months ago

      Hi Bilaras,

      Can i add some oats and few chicken strips to the soup.

      Thanks for the great diet.

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      Patricia 14 months ago

      After this diet plan will we put on wait if we get back to the normal life style. Please help me as i need ti lose 30 kg in 3 months .

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      Roubi mc 14 months ago

      Hi again ! I have a problem with the bananas ! I can't eat all of them !! Even if I blend them with milk, at the end of the day I feel to full and heavy! What other options I have for that day?

      Thakyou

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      Roubi mc 14 months ago

      Thank you Bilaras for this diet, one month ago I weighted 211.2 pounds after pregnancy and birth today I will start my week 3 with the diet, I took breaks in between the weeks, don't know if I should do the 30 days diet , I lose more ? Or if I continue week by week ? What do u recommend?! I gave birth 8months ago , today I am 194.2 * lost -17.6 *

      Realy happy fealing light:) thank you I shared ur diet with all my friends !!! My goal is to lose 40 more pound

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      Vickie 14 months ago

      I forgot the morning drink.... I ate my banana and drank my skim milk because I was so excited about this day!.... do you suggest I wait to have the lemon drink before lunch? Or? Oooops :(

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      alia 14 months ago

      can i take tea during this diet plan?

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      Gina 14 months ago

      Starting day 4 tomorrow but I don't like soup can I just eat 8 bananas

    • Bilaras profile image
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      Edward Harris MSc 14 months ago from Earth

      @Natalie Milton No restriction with diet soup quantity have it with every meal or at least once per day.

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      Natalie Milton 14 months ago

      Hey, it says in the photo caption to have one bowl soup but in the menu table to have diet soup each meal of day - do you just consume all the soup you make for the day?

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      Roubi mc 14 months ago

      This Day WAS so hard for me ! I realy forced my self to eat those 8 bananas! I had 6 medium-L size bananas, is that okay!?! Any suggestions !?

      I tried them blended, raw , I hate day 5 , but I like the soup ! What can I do? If I want to continue for 3 more weeks!?

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      Edward Harris MSc 15 months ago from Earth

      @Anna yes 5% people do complain about excess gas but its normal. Do small multiple meals (every three hours).

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      Anna 15 months ago

      Will this diet coupled with exercise help with cellulite? Also I've been really gassy. Is this normal?

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      Iaisha 15 months ago

      Can I eat oatmeal instead of rice?

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      Edward Harris MSc 15 months ago from Earth

      @nadine yes but still use cabbage as it fills you up a a lot better than watercress.

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      Nadine 15 months ago

      Can I substitute watercress for cabbage and Jamaican hot peppers for chili peppers in day four soup?

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      Jess 16 months ago

      For those need a little variety, I made a tasty little "cheat" smoothie for banana day. Frozen banana, peeled lemon, water and ice cubes in my vitamix. It was almost a frozen lemonade like treat.

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      M Nixon 16 months ago

      Day 4, dropped 8lbs, mainly water I suspect, but still....

      Feeling great. If nothing this little 7-day plan is a fab detox every so often.

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      Sonya 16 months ago

      I was only able to do 5 days but lost 8.5lbs. This diet works if you follow the instructions.

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      Tailia 16 months ago

      One question. Your plan says 5 bananas in a day but you have one banana down for breakfast so I'm wondering where the other 4 fit in?

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      lyne 16 months ago

      Can I have plain kefir instead of milk with bananas?

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      anatou84 17 months ago

      Hi! is red cabbage ok for day 4? or maybe a mix of red and green? and i don't really eat chiles, can i substitute for something else like celery? Thank you.

    • Bilaras profile image
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      Edward Harris MSc 17 months ago from Earth

      @Shannons Bermuda both are good used in appropriate proportions.

    • Shannons Bermuda profile image

      Shannons Bermuda 17 months ago

      I saw someone used raw milk and kefir, what are your thoughts on this..thanks

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      Renee 19 months ago

      I have to admit I haven't enjoyed every vegetable and the fruit is a lot of sweetness for one day but I feel amazing. I've used what I feel is kind of a lot of salt but I'm not sure can I over do that?

    • fisioterapeutas profile image

      Antonio fisioterapeuta 20 months ago from Madrid

      how important information, thanks

    • Bilaras profile image
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      Edward Harris MSc 2 years ago from Earth

      Contact me by email on " bilaras450@gmail.com " with your name and city for a quicker response.

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      Hamza Jan 2 years ago from Kabul, Afghanistan

      Hey bilaras i make a paste from ginger , garlic , limen water, and apple vineger . And i eat it wid warm water and honey early in the morning. Is this good or should i skip

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      Lisa 2 years ago

      Can I have a small amount of tofu since it is made from a bean source?

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      della 2 years ago

      Thank you. I didn't mention anything about activity so not sure what your answer means

    • Bilaras profile image
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      Edward Harris MSc 2 years ago from Earth

      @della science of calories is not as simple as its is portrayed. In simple words our digestive system is a machine that works at different efficiency ratios. People with active lifestyle have a more efficient system.

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      della 2 years ago

      Thank you for this. Day 1.

      Question : 8 bananas? 900 calories?

      Can you explain this day?

      Thank you!