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Lose 10 Pounds in a Week: Day Four

Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.


Seven Day Diet: Day Four

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.

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.

Day Four Menu


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.

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.

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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).

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.

Diet Soup Recipe

Here is a great recipe for a soup that fits into our day four plan.


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


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

How Was This Soup Recipe?

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 should add fish or eggs to your meals. Breakfast should be smaller than dinner. After this diet add organic meat, eggs, or fish to your diet. Use iodine rich foods in moderation for best results.

  • Lose 10 Pounds in a Week: Day Five
    We are more than half-way through and our target is not far away. You may already feel that you have lost some weight. This day's menu includes tomatoes, which are key to chemical breakdown and losing weight.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


Ryan on July 29, 2020:

Just wondering. Can you eat fish for dinner on day 3 for more protein?

Angel on October 05, 2019:

@Bilaras- please answer my previous question on homemade carrot juice. I've been on this diet in the past and it has worked. I wanted to make my own homemade carrot juice to drink occasionally for my vegetable days. thanks for a great diet plan.

Angel on September 25, 2019:

@Bilaras - can I drink my own homemade carrot juice on this diet. Also can carrot juice make you gain weight?

Edward Happer MSc (author) on June 02, 2019:

Phyllis Thomas on May 29, 2019:

Getting frustrated!! Cannot find Day 3!!! Help!!

Edward Happer MSc (author) on December 21, 2018:

Most people don't have any negative effects from switching days

Sue on December 04, 2018:

What if you switch two days

Cherisse Burger on November 13, 2018:

Hi, I'm starting on Friday.

Should I eat all the items under breakfast?

for example on day on day 2 for lunch : should I eat the veggie salad and raw veggies ?

Molly on October 19, 2018:

Ummmm, cow's milk is NOT lower in calories that ANY alternative non-dairy milk. PLUS soya milk has nearly as much protein and much less sugars.

I use organic almond milk. Cow's milk makes mucus and is not beneficial for human consumption.

CathyV on September 06, 2018:

Is it really necessary to eat 8 (eight) bananas?, not feeling thinner today as I did yesterday and now I've got to eat 8 bananas? Also, there's conflicting information in your latest post.....I don't see eggs or fish in the menu for the day yet you mention you should eat it with breakfast or dinner....??? Please advise.

Laney on August 21, 2018:

Important question! I take a medication that causes a side effect of high potassium. I have to get blood work done every three months to make sure my potassium levels are not to high. I really want to continue on this diet is there anything I can replace the bananas with and get the same benifit from this diet? Or is this diet just not for me?

Cheri McQueen on August 20, 2018:

Thank you so much for explaining !! So I should include either egss or fish with either Breakfast or dinner on day 4

Edward Happer MSc (author) on August 20, 2018:

Distribute bananas throught the day. You can eat 2 bananas every 3 hours. Meat egg and fish advice is for days when you are not on this diet. On day 4 you should add eggs or fish to your breakfast or dinner. Rest of the day stays same.

Alice Thompson on August 20, 2018:

I dont like bananas. On day four what else can I use in the place.

Cheri McQueen on August 19, 2018:

Help??? This day is confusing to me. There is a small note at the bottom for people who have Hypothyroidism, which I have. It states to eat 2 meals only, then you can eat as much as you want and to try adding organic meat, eggs or fish for dinner. So do I still eat the 8 bananas and the milk requirement just in 2 meals?? Do I eat less ? Do I add the meat, eggs and fish instead of the banana? or together with?? And considering the whole diet am I only suppose to eat 2 meals on all of the days or just the 4th day?? If anyone has the answer please share. I had 2 days until day 4 and hope to have the answer by then

Sohair on August 10, 2018:

I am just about to start day 4. I lost 100 grams in the last three days!! Given that this is the hardest diet I have ever been on, and reading all those comments here about the many kilos people have shed off in the first day or two, it is quite demotivating that I only lost 100 grams. Frankly, the comments about how many kilos people have lost on this diet don’t sound very legit. Anyways, will try to push myself to continue, but again very demotivated!

Nicole on June 17, 2018:

I'm on day 3 and it is going well. For tomorrow I have a bit of an issue that I would love suggestions with. I dislike tomatoes, though I have been eating some grape tomatoes with my salad. I really can not eat onions though. So for tomorrows soup, would it be possible to just do another veggie day? Any replacements that are recommended.

Thank you

Morgan douglas on June 12, 2018:

I have intolerance ro raw bananas could i bake them instead?

lose40in8weeks on June 09, 2018:

Ok I am end of Day 4. I did diet.

Am 107.2kg

Started on Day 1 at 111.9kg

So this is already 4.5kg = 10 pounds.

Will keep going. No exercise for 2 days, bad ear infection from swimming the first two days. Damn it.

I noticed on Day 2 that an erectile dysfunction I've had for about a year disappeared. Strange. Not higher libido but just working erection.

Edward Happer MSc (author) on May 11, 2018:

Yes from day3

John on May 09, 2018:

Diet is working really well. Just done day 5 and really motivated. I notice day 6 says I can have the salad from day 4. However there is no salad on day 4 - does it mean the vegetable and fruit salad from day 3?


Edward Happer MSc (author) on May 07, 2018:

You dont have to eat whole cabbage, use less if you don't like cabbage.

Aimee on May 07, 2018:

whole cabbage and 2 lettuce leaves?

Sveta on April 04, 2018:

Can I add chicken stock in soup?

Shahd on March 23, 2018:

What if i dont drink milk

IR on March 22, 2018:

Do you use a whole cabbage or 1 leaf?

Tammy on December 12, 2017:

I'm on day 4 today and I can tell it's getting easier with the cravings! I made some changes to the diet soup as I didn't have any chiles- I substituted with a quarter of a green capsicum, and some dried chilli flakes to add heat. I also added some freshly ground pepper, lightly dried chives and fresh chopped green onions and it made the soup really delicious! I added some more water later on because there were much more solid parts than soup even after the vegetables were all cooked.

So far I've received compliments from a lot of people saying that I look like I've lost weight and my skin is glowing! On Day 1 I felt like I didn't have the energy, feeling bloated and acidy. From Day 2, I felt better after having the potato in the morning and started exercising at home starting the 30 day challenge that I was meaning to do for ages. It includes squats (starting at 50 a day to 250 a day) and core strength (push ups, planks & plank reaches). On top of that, I do some cardio every second day whenever I have the time.

Dr Ram Kulkarni from Islampur on October 14, 2017:

My self Doctor as profession. Regular marathon runner and fitness freak .The ideal weight for marathon runner for my height is 58 kgs.I am 70.8 kg. On the day one my weight was 70. kg and on day two it was 67.5.Great course.Feeling good .If I reduce 5 kgs in a week ,it is well and good. Let us hope so.

Maureen santor on September 20, 2017:

Can i blend the soup?

Xrayn4u on September 12, 2017:

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

lemons limes on August 31, 2017:

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!

Stuart kilbride on August 16, 2017:

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.

Deb on July 31, 2017:

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

Susan on July 07, 2017:

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

Jas on June 25, 2017:

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.

Tiffaney W. on June 25, 2017:

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.

Dionna R. Collins on June 12, 2017:

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.


Thank you and hope to hear from you soon!

Alycia on June 09, 2017:

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.

Ruby on June 08, 2017:

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

Ash on May 09, 2017:

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

kate67 on April 06, 2017:

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

Syera on April 05, 2017:

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....

Erica on April 04, 2017:

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!

SML on April 02, 2017:

Can I use Progresso Vegetable soup?

Green-Queen on March 17, 2017:

Is there any specific type of tomatoes i should use?


Lau on March 16, 2017:

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

Rohit on March 16, 2017:

Cant we add vegetable juice for this diet?

Sherry M on March 08, 2017:

Diet soup is horrible, can i eqt raw veg instead

Ankita on February 20, 2017:

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

Ned Phillips on February 13, 2017:

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!

Carla on February 09, 2017:

Day four feeling good and feeling different!!!

Salma on February 07, 2017:

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

Marlene on February 01, 2017:

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

Jamie on January 26, 2017:

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

Edward Happer MSc (author) on January 19, 2017:

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

Michele on January 18, 2017:

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.

S Proctor on January 17, 2017:


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

dmj on January 15, 2017:

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 on January 13, 2017:

@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

Edward Happer MSc (author) on January 06, 2017:

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

Eliza on January 06, 2017:

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?

Belydancer on January 04, 2017:

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

Rachel on January 04, 2017:

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!!!!

Andy2005 on December 27, 2016:

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

Beth on December 26, 2016:

Can I drink diet coke?

LAGirl31 on December 19, 2016:

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.

Edward Happer MSc (author) on November 18, 2016:

@Arianna yes broth is a good choice.

Arianna on November 17, 2016:

Can I use broth instead of water for the soup?

Katrina on November 16, 2016:

Can I put vinegar on my veggies and salad?

hania on November 11, 2016:

What can I substitute the chile for?

Sepideh on October 25, 2016:

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?

Sepideh on October 25, 2016:

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?

Edward Happer MSc (author) on October 23, 2016:

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

rams on October 21, 2016:

Can I drink any other low calorie veggie soup than your recipe? on October 20, 2016:

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?

Jessipadi on October 20, 2016:

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?

Ramarombane on October 17, 2016:

Can I add beef broth to the soup?

And is cigar consumption tolerable?

Helper on October 08, 2016:

@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.

Erica on October 07, 2016:

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

Charlotte M on October 07, 2016:

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????

NatalieGB on September 19, 2016:

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?

nourhan on September 14, 2016:

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

Debra on September 14, 2016:

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?

Ana on September 13, 2016:

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!

Ana on September 10, 2016:

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?

Edward Happer MSc (author) on September 09, 2016:

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

Edward Happer MSc (author) on September 09, 2016:

@Jerome yes pickles are good.

Jerome on September 08, 2016:

Are pickles allowed

B on September 08, 2016:

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?

Edward Happer MSc (author) on August 20, 2016:

@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.

Mel on August 18, 2016:

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

Dev on August 15, 2016:

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?

GillR on August 12, 2016:

Can you use garlic to add flavour?

Sadath Hussain on August 11, 2016:

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.


Gill R on August 11, 2016:

Lost 4lbs in 3 days

Hani on August 11, 2016:

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

isabelle on August 09, 2016:

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.


Nausheen Nishar on July 30, 2016:

Hi Bilaras,

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

Thanks for the great diet.

Patricia on July 25, 2016:

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 .

Roubi mc on July 20, 2016:

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?


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