Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.
You have reached day five, which means you are more than halfway to your goal! Some of you may feel as if you have lost weight (don't forget to keep that scale in the closet until day seven). Do keep in mind that weight-loss varies from person to person. The first four or five days of any weight loss plan can be quite tough and sometimes discouraging. Take note of how much better you feel because you are eating well!
Day Five Menu
One small bowl of boiled rice.
One bowl soup from Day Four recipe.
One bowl of salad from Day Two or Day Three.
1/2 glass skimmed milk.
Tomatoes are a key part of today's menu. Make sure you eat six of them, either all at one time or separately during different meals. Do not use cherry tomatoes. Choose six medium-sized, organic tomatoes. You can add salt and pepper for flavour. Do not use preserved tomatoes from a tin.
As for the other fruits on today's menu, use fresh only. Change according to what is in season and do try to find fresh citrus.
If you eat the salad or soup, make a fresh batch for today.
Day Five Beverages
|• In addition to at least 12 glasses of water and 1/2 glass of skimmed milk, you may drink:|
• Green tea.
• Weight-loss drink (recipe below).
• Coffee (black or with skimmed milk).
Eat Small Meals Often to Avoid Over-Eating
Organize a scheduled meal plan so that you won't go hungry. When we get very hungry, we are more likely to over-eat and cave into junk food and cravings. That destroys the hard work of the day or even the week!
- Eat a small meal every 3-5 hours to keep your appetite under control. This is especially important at the beginning of a diet, when we struggle with giving up many of our favourite foods.
- Exercise portion control. This is a big part of managing a routine of meals every 3-4 hours. Spreading out calorie intake is easier when we keep our portion sizes moderate.
Tips for Success From Readers
|Some answers to past questions about the Seven Day Diet.|
• When you are eating something, try to chew your food more and eat as slowly as you can. No need to rush through your food.
• Always buy fresh fruits and vegetables from a local market. Do not stock up for the week. Get a fresh supply every two or three days.
- Lose 10 Pounds in a Week: Day Six
Day six of the seven-day plan includes a menu of vegetables and rice plus the salads and soup you made on days two and four.
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.
Angel on September 25, 2019:
@Bilaras - Same question Mary asked - Can I use apple cider vinegar instead of the lemon juice? I'd really appreciate a response as soon as possible. Also love this diet plan. I feel really good while I'm on it. Thanks Bilaras -)
Mary on August 09, 2019:
On day 2 - for the salad can I add apple cider vinegar instead of lemon juice?
Edward Happer MSc (author) on July 02, 2019:
edamame beans are healthy but I don't recommend the processed noodles.
jc on June 27, 2019:
Can you eat edamame noodles on a vegetable day?
Edward Happer MSc (author) on June 02, 2019:
For all 7 days link refer to this article.
Nic on April 26, 2019:
Hi! Does anyone know if there is a substitute for tomato’s. I can’t eat them as I have GERD and they really irritate my stomach. I also can’t stand eating them unless in a sauce with flavour not salt and lemon juice. Any suggestions?
ger elwood on February 16, 2019:
can you have eggs instead rice
Ameena on January 06, 2019:
did dis diet for a week...i felt amazing....everybody was complementing me! it was awesome...awesome!! awesome!!
Cheri McQueen on August 22, 2018:
If you read through the site most of the answers are there. I received an answer within 48 hrs to a question that had not been asked. Finishing day 5 for the second time. I did this diet several weeks ago when nothing was working... I was eating no carbs, under 1000 calories and working out 4 days a week and the scale was not moving! Until I found this 7 day diet! I lost 6.4 lbs in 7 days!! That was huge !! Especially, considering I wasn’t not hungry and eating 3 x the food. Good luck and hang in there. If your not a fan of tomatoes try dicing 2 them and mix the rice with them I found it easier to eat them. Just a thought Read through the comments and at the bottom of each day where it says Answers to past questions. To the person who created this diet... thank you!
Tyshima Witherspoon on August 10, 2018:
Guys, I've noticed that the questions some of you have been answered throughout the 7-day plan read all the comments on all the days that may help you out. I'm starting tomorrow good luck.
ThisDoesWork on July 08, 2018:
Was dreaming of a hamburger and fries.
Am not happy today. Maybe overate peas.
Not happy. Will go to sleep hungry.
104.5kg Day1 and measuring in now at 102.8kg after eating/drinking.
Had almost a kg of yogurt. Missed my swim as felt dangerous but did do 1.5 hours hard bike ride.
Nicole on June 18, 2018:
I feel like not many responses to our questions. But tomorrow is day 5 and I'm not looking into doing the tomatoes as I cannot stand them. Will really try though. Wish there was an alternative. I feel sluggish today with ALL of the bananas and milk. Would love words of encouragement from the author or at least some sort of response.
Lin65blue on June 09, 2018:
Just finished day 4. Feeling actually really great! The only problem I had today was, that I had such a busy day and missed a banana and 1 skim milk. It was late in the evening and I was afraid to eat after 7. Is it ok to finish those two items with day 5?
lose40in8weeks on June 07, 2018:
I noticed no tomatoes on Day 1 and Day 3.
Sticking to it but wonder what is the reason.
Davine on March 26, 2018:
Can there be a substitution for tomatoes and if so what is it? I can NOT eat tomatoes. :(
Wendy on March 24, 2018:
Does anyone ever get answers to their posts on this site?
MAriela on March 01, 2018:
Yesterday was my 4 days of this diet. And at the end of the day I felt very bad. I felt my heat was hurting and I felt very with not energy and I ate grilled chicken with cheese and I felt much better.
Today is my 5 day. And I started feeling the same but less. I being doing this diet for 3 weeks but in between I have a protein to continue!
I just have lost 10 pounds total. But I keep trying until I lost 15 more or 20.
PK on January 10, 2018:
Tomatoes upset my stomach (as well as citrus- too much acid in the stomach) Is there a substitute for tomatoes?
jane on January 04, 2018:
can i use quino or brown rice
Roxy on November 07, 2017:
Currently on day 5. feeling pretty great. couldn't eat all the mentioned food though.
Brittni Page on August 21, 2017:
I'm at day 5 and am currently doubled over in pain, not sure what's going on.
Stuart kilbride on August 17, 2017:
Day five doing the portion are large. Breakfast was huge I could not eat it all. Lunch is al big. I am not weighing myself until after day 7 but I feel I am putting weight on looking at the size of the portion.
Dianne on August 01, 2017:
I'm on day 2 of this diet. haven't weighed myself yet - but woke up feeling refreshed and light. I'm confident that i can reach my goal. fingers crossed ;) :)
Rayne on July 29, 2017:
i'm on day 5, lost 6lb so far.
no exercise but not pigging out either, i cheat biscuit everyday
Laura on July 09, 2017:
I cheated a little on day4. Should I repeat it ?
Ashima1 on July 05, 2017:
This has been a little challenging! But I am sticking with it:-) Today is the first day that I have energy! I'm looking forward to stepping on that scale in two more days!
Tena on May 21, 2017:
Can I add potato and some shrimp to the diet soup ???
Norah on May 19, 2017:
Hi.. I am at the end of day three, I measured today morning and lost nothing! but I will go on with this diet no matter what.
I didn't do any exercise because I am studying, and I've never drink The Diet Drink (honey and lemon) .. but I don't feel it is really effect(:
I hope I will end with good results.
Shanelley Spanelley on April 07, 2017:
Im super excited. Currently on day 5 !
Twinsplus1 on March 26, 2017:
Is anyone currently trying the diet? These posts are 4 yrs old
Janna on March 17, 2017:
I am allergic to milk. What can I substitute for the milk?
Naina1988 on March 04, 2017:
I did everything right but only forgot my half glass of milk in the day is that ok ????
Mia on February 05, 2017:
I'm on day 5. Should I eat a bowl of salad as well as rice and tamatoes? This diet is amazing. Thank you
Nicole Reid on February 04, 2017:
I hate tomatoes..what can I replace it with instead
Edward Happer MSc (author) on December 10, 2016:
@Venus plain white rice any brand.
Venus on December 08, 2016:
Is there a specific type of rice that we have to eat or can it be fried? rice pilaf from a box? or just white rice? Thank you!
Edward Happer MSc (author) on December 08, 2016:
@Mariamara you should carry on with balanced diet and workout routine. Small meal sizes, no snacking in between and considerable intervals between meal.
Mariamara on December 08, 2016:
Once I finish with this diet what kind of diet can I carry on with to keep my weight off
Shontelle on November 16, 2016:
on day 4 and have lost nearly 3 kgs. which is 6.6 pounds. feeling so much more energy. It has changed everything, i work out at the gym regularly and since the food has changed i have been able to exercise more than usual for longer too. thank you for this. God bless.
Liz on October 24, 2016:
@Bilaras please could u tell me what size 1 glass of water is in volume? Also is sparkling water ok? Thanks x
Karen on October 09, 2016:
Is it okay if I replace skimmed milk to goat milk?
Thanks for the advice.
Eileen Schroder on October 06, 2016:
What can I eat instead of tomatoes?
neda on September 26, 2016:
Bananas allowed only on day 4?
Amy on September 23, 2016:
I'm on day 5 and I ate one cookie and two bites of pasta, how will that affect my results? Everything else I've been perfect at!
Ana on September 13, 2016:
What is the portion of rice for day 5 equivalent in cups? "A small bowl" isnt very specific...
Also if I decide to eat the day 2 salad with it, I have to add the two extra tomatoes or Can I have the two tomatoes as a mid day snack?
Oluwatobi on August 18, 2016:
Wow!!! Day 5. Got out the shower and decided to stop because I was exhausted from activities in the sun for the day. Got on the scale and couldn't believe my eyes....
Day 5 and I already lost 10lbs. I'm active but I'm still quite surprised. It works... I just may continue for the seven days but one things for sure. Il start again on Sunday.
lOVE THIS DIET on July 23, 2016:
Is it okay to add some vinegar in the salad?
Ashly Rivera on July 14, 2016:
Hi. I was wondering if I can cook the tomatos? Maybe boil or grill them, I just cant stand the taste of raw tomatos. Please help
so loving it on July 11, 2016:
Can u just drain all the juice from the grapefruit and drink it fast, so u only get 1 gross taste?? Instead of eating it slice by slice???
Roubi on June 28, 2016:
Hi ! Just give birth 7 months ago, I did this diet starting from last week the 13 June , for he 7 days and lost 8.6 lbs!! I feel great! I stoped for 4days and start again , I am at day 2 for my second week! And I have lost in total 13 lbs so far...:) I would like to know plz...
If I want to continue this diet, because cause I need more pounds off like a good 30 pounds , but I would like to have a cheat day, what day should or can I eliminate?! To replace for cheat day? I know I shouldn't but for a long term I need to know that only one day I could eat what I want!!!:) it will give me more motivation!! Thank you soooo much!!!
joyce on June 25, 2016:
can u tell alternatives for grapefruit and oranges? since they arent available in my area these days. And can i add boiled vegetables to my boiled rice, instead of salad.can i add potatoes,capsicum n peas?
Jane on June 23, 2016:
Shall i add suger for Milk/tomota juice ?
Edward Happer MSc (author) on June 14, 2016:
@Reece wait for day 7 any weight changes are normal.
Reece on June 14, 2016:
Was weighing my every day and was doing well.
Then weighed myself after Day 4 and put on 1lb just from that day.
Soul destroying after losing 7lb in the first 3 days.
Angel on June 01, 2016:
@Bilaras: Can I eat watermelon on day 5? please respond today because I'm on day 4 at the moment. Thank you :)
San on May 27, 2016:
Why should we eat five apples?
Jess on May 22, 2016:
I am doing this as a cleanse with the hopes of losing a couple vanity pounds. My normal life consists of mostly plant eating with a little clean eating (quality animal products) thrown in and some treats now and then. I am at the gym 5-6 days a week. I am 5' 7" and 135 pounds (pre cleanse). I am strong and healthy. I have been craving fat like crazy (it is day 5). I put avocado in a strawberry smoothie on day 3 and it was like heaven. My typical breakfast is a healthy smoothie. Lunch is a large salad. I am dying for my old breakfasts and can barely gag a vegetable down right now despite the fact that there are very few vegetables I don't typically eat. Just a little insight into how this is working for someone for those of you who read the comments.
Martha on May 16, 2016:
Can we add mushrooms in with the salads and soups?
Ashley on May 10, 2016:
Hi there. For day 5 can I substitute tomatoes for something different that would produce the same result in the end. I hate tomatoes and would probably puke if I eat them any way but in a soup. I will try to grill them but would love another option that would work. Thanks Ashley
Loopy on May 06, 2016:
Day 2 I weighed myself and had already lost 4lb. I said I wouldn't weight myself again but I just have and have gained 2lb. I have followed this diet to the letter and am so gutted. :(
Nseem on April 21, 2016:
I love this diet ,I'm in day 5 i can not have my meal complete ,its alot .is it affect on my diet result or i'm safe ?
Edward Happer MSc (author) on March 16, 2016:
@Teressa yes make a tomato salad ( cucumber, lettuce etc etc )
Teressa on March 13, 2016:
I'm on day 5 and feel great but tried to choke down blended tomatoes yuk!! Almost puked. Seasoning doesn't work either.. I just can't get them down there has got to be an alternative???
Edward Happer MSc (author) on March 07, 2016:
Eat everything on chart for that day
Samantha Harrington on March 06, 2016:
So do we eat everything on the chart for that day or do we have to pick one of the options for our meal
Faer on January 14, 2016:
Just started this diet and really like it. How many weeks can I do this diet for?
Edward Happer MSc (author) on September 04, 2015:
@ayla yes you can do that or try making a basic salad with other greens.
ayla on September 04, 2015:
Can I blend the tomatoes and gulp it down?
Edward Happer MSc (author) on September 02, 2015:
Contact me by email on " firstname.lastname@example.org " with your name and city for a quicker response.
Edward Happer MSc (author) on August 28, 2015:
@Mochita2001 uncooked then boiled.
Mochita2001 on August 28, 2015:
How much rice do I eat? Half cup uncook rice then boiled or half cup cook ? ;/
lisa Turner on August 27, 2015:
can I eat tofu?
Edward Happer MSc (author) on August 24, 2015:
@Mochita2001 eat that bowl of soup as many times as you like.
Mochita2001 on August 21, 2015:
I'm so happy ! I Los 7 pounds and I'm on my 5 th day YAY! But a question ....On my day 5 I eat only what it's on the list : one bowl of rice how 2 Apple
6 tomatoes. 1 Apple
One grapefruit Milk
One bowl of salad. Soup
THATS ALLLLL?????? Can you correct me if I'm wrong ? Please
Sara on August 07, 2015:
I only lost 3 lbs by day 5. Is it normal? I really need to lose 10 lbs by Aug 13. Please help:(
Maya on July 29, 2015:
can i eat yoghurt or hot sauce with the boiled rice?
BellaOperaGirl on July 28, 2015:
Fighting not looking at the scale but pants are loose. Loved Banana Day.
Fitgirl on July 25, 2015:
Bilaras, thank you for this effective and healthy plan.
My question is: Is it okay to eat less quantities than what is listed on the menu? For instance on day 4, I had 4 bananas rather than 8. Day 5, I only had the grapefruit, are the other fruits a must?
Edward Happer MSc (author) on July 21, 2015:
@Shawonna i agree but if you are suffering from excessive gas and belching then going for high fiber diet is never a good option.
Shawonna on July 21, 2015:
You know you need to increase your fiber intake, and adding fiber-rich foods can put you on the right path. Any type of rice has fiber, but some have far more than others. In general, opt for rice with color, such as brown or wild rice. If it’s white, it’s been heavily processed and most likely isn’t high in fiber.
Binzo on June 27, 2015:
I cheated at day 4 by eating 2 pieces of pizza... Feeling terrible...
Edward Happer MSc (author) on June 24, 2015:
@saz both soup and salsa would kill the actual purpose . Try making a salad with tomatoes using leafy vegetables or add honey(real organic one) to change taste.
saz on June 22, 2015:
For tomatoes can it be a soup or a salsa instead?? I really don't like tomatoes but don't want to use an alternative food.
Ashley on June 20, 2015:
For the strawberry with lemon juice alternative how much would you recommend?
Ashley on June 19, 2015:
Awesome thank you
Edward Happer MSc (author) on June 19, 2015:
@Ashley persimmon is a good alternative . If unavailable try strawberry with lemon juice.
Ashley on June 18, 2015:
What is the best alternative for tomatoes? I know it's not preferable but what would it be?
Mia on June 16, 2015:
@bilaras Do you gain weight after the plan ?
Angel on June 15, 2015:
@Bilaras-I'm noting down all the things I can and can't eat, as you've mentioned and I know you can't possibly answer everyone's questions, but I really need to know answers to my above questions. Thank you for being so patient with all of us. With your answers you provide us, we can more or less perfect this diet plan with more variety in each day. Thanks !
Angel on June 13, 2015:
When you mean a bowl of salad, do you mean a whole big bowl that I can eat throughout the day or a small bowl that I can eat at 1 meal? thanks!
Angel on June 06, 2015:
@Bilaras - Can i have watermelon on day 5, say instead of an apple and orange and how much can i have? Like I've said before this plan really does work, Thank you so much. -)
k on May 31, 2015:
do i have to eat all of this or can i leave some stuff out?
Lara on May 25, 2015:
can I eat sushi? Rice with vegetables
Edward Happer MSc (author) on May 10, 2015:
@mazar only if you are lactose intolerant.
mazar on May 09, 2015:
may i replace milk with soymilk?
Edward Happer MSc (author) on May 03, 2015:
@Fefee weight varies throughout the day. Normally morning weight is lower than evening weight. To record a change in weight, compare weekly results (eg. Every Sunday). Diet changes may take time to produce results for some people. Don't be discouraged by numbers, they will get better with time. Just stay on healthy diet and keep on trying it eventually works for every one. Are you sure you are overweight ? Please refer to my height and weight charts just to be sure.
Fefee on May 03, 2015:
Tomorrow is my 5 th day .just lost three pounds ......I'm v depress.......y this diet plan isn't not working for me .....when I weigh in morning it's 126 pounds when I do it in evening its 127 .I know there is no defect in my weighing machine .
Jessie on April 27, 2015:
What can we substitute the rice with? I would hate to eat rice plain, not to mention tomatoes is my least favorite veggie to eat raw. Would a small amount of hummus be ok?
shruthi on April 24, 2015:
had a party on day 5 and couldn't avoid the party oily heavy foods.Is it gonna break this diet .and have a reaction instead and put weight
Dima on April 14, 2015:
3 days and lost 4.4 pounds looking forward to weigh myself on day 8 .....thanks a lot u save us lots of time