Edward Happer is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.
7 Day Diet Plan: Day 6
You are so close to your goal! Do you feel hungry? Remember: You will feel better if you drink green tea, wait an hour, and eat a big plate of veggies.
Today is another vegetable day, but you can also have a small bowl of boiled rice. Avoid oil, butter, or cheese but do feel free to use some lemon juice, salt, and pepper for flavour. The soup and salad recipes from days two and four are perfect for today, but make them fresh for today. No leftovers!
Day Six Menu
Salad or soup (one bowl).
Salad or soup (one bowl).
Boiled rice (one cup).
Day Six Beverages
|In addition to ten glasses of water, you may drink:|
• Green tea (with honey or without)
• Coffee (black or with skimmed milk)
• Weight-loss drink (see recipe below)
Green Tea is one of the healthiest weight-loss drinks. Three cups of green tea a day can help you burn 80 calories. Imagine burning calories while enjoying tasty and fabulous green tea! Look for an organic variety. If the taste is too bitter for you, try sweetening with honey.
Day Six Exercise
Remember, exercise gives you an extra edge when trying to lose weight. Without exercise, you may lose up to 12 pounds on this diet. With exercise, you may lose even more. Continue taking a brisk walk for 30 minutes walk every day, but increase the time if you can.
Sometimes we are so fixated on our tummies and overall weight that we forget about our arms. If you are losing weight, you may have noticed it in your shoulders and arms. Watch the video below for some exercises to help tone those newly-thinned arms and shoulders!
- Lose 10 Pounds in a Week: Day Seven
You made it! Continue to eat as you did on day six: rice with vegetables, soup, and salad. Includes strategies for keeping weight off and maintaining a healthy food routine.
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.
Edward Happer MSc (author) on June 02, 2019:
For all 7 days link refer to this article.
Oh no. on November 06, 2018:
I felt highly lethargic on the diet, so I had dark chocolate on the sixth day. Do I have to restart? Is dark chocoate allowed?
Also, I noticed this diet has no protein. Is this going to be a problem to my long term health?
Will this stunt my growth? Also, can I switch rice for any other carbohydrate? Thank you if anyone answers, but I don't think anyone will.
chelser on July 26, 2018:
Although I only lost 6 lbs I feel great after this 7 day plan- clearer mind, more energetic and fresher skin. Well worth it!
Ray on March 26, 2018:
I've tried this twice before and both times i made it through Day 5 and 9lbs down. Each time, at that point, I was just a horrible person lol so i figured it was best for everyone around me to just eat something that i really wanted. But the lbs stayed off for a while :) I will be trying again in about 2 weeks
123 on October 29, 2017:
Hello. I don't normally write comments or any results on anything, but here it goes. I tried this diet severe times before, but I would always give up on the 5th or 6th day. However, I was determined not to do so this time. So, I'm currently on the 5th day and I started it with 3 tomatoes seasoned with salt, pepper, and lemon. So far so good! I lost 3 kilos!!! I was aiming to lose 7 kilos, but who knows maybe by the end of the week I will have lost more. Anyway, I'm staying strong and positive. Yesterday, I said no to sweets (Konafa) and Pasta (MY FAVORITE!!) I'm not really overweight considering by height and age (Just by 4-5 kilos) , but I just needed to get in shape, as I started binge eating. I strictly followed the diet; however, I would have a cup of hazelnut coffee with full fat milk every day or two (NO SUGAR) and I would enjoy my black & green cup of tea whenever I wanted. On day 4, I substituted milk with 3 light Activia yogurts, as I can't tolerate drinking milk alone or blended with bananas. However, I didn't have the diet soup on any day and I didn't exercise (Maybe if I did, I would've lost more weight) Anyway, my point is for those of you wondering if this diet works, it does, as long as you control your portions and eat only when you're hungry and don't forget DRINK A LOT of WATER!! You'll feel fresher and healthier, believe me ( I feel like my face is glowing hahaha) So, good luck and I'll keep you updated with my results.
Stuart kilbride on August 18, 2017:
Smaller portions on day 6 are you allowed snacks in between meals?
Margaret on August 13, 2017:
I'm on morning of day 6. Enjoying the food options. Wondering though, although generally speaking I am feeling a difference (lighter, clearer- if that makes sense) my stomach has become pop belly. Could this be because I'm only managing about 6-8 glasses of water a Day? Any solutions?
Natalie Simon on August 01, 2017:
Good day, I am at 160 and I need to lose 30 lbs. I have a few questions. Can I use unsweetened almond milk? For breakfast, can I eat boiled eggs at least two?
Amber on July 11, 2017:
I have to say---I'm interested to see what my results will look like. I'm only on day two and just have felt fatigue more than normal.
One comment I guess I want to make thats not really something I see here (and I could be completely doing this wrong) is the use of herbs. They are fresh, raw, and add quick flavor to veggies. When I was looking at day five with the 6 tomatatoes---the first thing that came to mind was making a fresh salsa and eating it with jicama chips. My breakfast this morning was the boiled potato (I HATE potatoes) topped with riced cauliflower, cilantro, and a little salt/pepper. It has made eating fun to find ways to add flavor to food.
now, I might be in the wrong for suggesting herb usage--but I do know they are used majorly in the health world as cleansing/detox tools. I haven't been something yet, but this could be the perfect addition to flavor up to soup!
Would love your feedback if I am doing this wrong. Like I said, I am only on day two, but thought it was worth a share. The Raw food approach is one that has been consistently proven to work. Fingers crossed.
Iz on May 13, 2017:
Can you eat potatoes on day 6?
rm on April 30, 2017:
after the 7 day diet plan? do u have any recomendations of kcal we can consume in a day. like eat only less than 1,500 kcal before starting the 7 day diet plan.
Phaedrus on April 22, 2017:
I've used this diet before and lost 10#. Im in day 6 of doing it again and have lost some weight but of course don't know how much yet. I can tell you I've had more positive results than just losing unwanted lbs. It's actually changed my palette and I crave higher energy foods again. I was vegan for 8 years then due to financial reasons as well as nutritional I went back to eating meat. After doing this diet, my body started to ask for less meat and more plant based foods. I will be continuing to eat meat but im working towards only high quality local. Thanks you, I'll be using this to reset my body a couple times a year.
Kahkashan Parveen on April 15, 2017:
worst deit plan didn't lose 100 gm even after taking very strict to the plan
Alex on April 15, 2017:
Can you eat fruits in day 6?
Janice on March 25, 2017:
This is a very poorly communicated diet. You really have to delve into google to find out what you can eat, or you will starve. I'm on the 6th day, and wish I New I could have had more than soup and rice. I also feel very unhealthy without protein. I will finish this diet, but it's just a crash course!
Eva on March 25, 2017:
started the diet at 177 lbs and after 5 days I am at 168.4!!!!!
Edward Happer MSc (author) on February 02, 2017:
@houry yes click on my name view my profile there are many articles on this subject.
Houry on February 01, 2017:
I am on day five today and I have lost only 2.5 Pounds and nothing more, I am overweight only by 10 Pounds and I hate exercising , i don't think i will get to 10 Pounds results as stated by day Seven.
What Shall I do after this Seven Days plan expires..?? do you have other diet plans to follow..?
Andre on January 27, 2017:
Hi. One quick question. I haven't lost anything. On the diet for 6 days. I have followed all the steps only no excercise. What should I do? Pls help
Andrea on January 18, 2017:
Day 5 and down 6 pounds, I feel good have found this very easy to follow!
Tom on December 16, 2016:
Been doing good, have lost weight, fell like I have achieved. Have not used scale, but shirts and cloths are fitting again
SUS88A on July 29, 2016:
Can we eat any fruit on day 6 or 7? I can't do vegetables all weekend long, I will give up :(
Jpeg on July 23, 2016:
I accidentally ate the left over fruit salad for lunch from day 3 instead of the veggie salad. Is this going to have any negative effects on my overall outcome?
Edward Happer MSc (author) on July 09, 2016:
@neekie both are good but brown rice have more nutrients.
neekie on July 07, 2016:
Can u eat white rice or brown
Edward Happer MSc (author) on June 20, 2016:
@Kal only if you have the real good quality soy sauce, or you could use cooked Soybeans with vinegar.
Kal on June 18, 2016:
Can I use soy sauce with rice?
Jess on May 23, 2016:
For comment readers: It is day 6. I do not enjoy the soup whatsoever (I love me some flavors and don't do bland well). There was no way it was happening for breakfast so I ate a potato like I did on day 2. Went to the gym and made it through weights just fine but had some major issues with running. I found it exhausting and got a little wobbly. (I have been going to the gym 5-6 days a week for the past 5.5 years so it is not due to trying something new during this diet). I ALMOST gave in to the protein bar in my purse that was SCREAMING my name, but my pride and bullheadedness would not allow it. Instead, I ended up eating 3/4 of a bag of snow peas. Ha! "Cheated" while I was making lunch for my son with a slice of orange, a couple slices of kiwi and a few grapes. Oh well. The soup was not happening again so I ate a brussel sprout/raddish salad with vinegar and smoked sea salt. I am still VERY hungry but eating anymore vegetables would make me gag. I just want a giant strawberry smoothie with avocado!!!!! I. Need. Fat. Soooooo, my take away is, this is not great for someone who is already healthy and fit. My idea that this would be a good cleanse is not panning out either for now I am constipated due to the low calorie consumption and lack of fat (I need both for regularity). But again, with only one day to go, I will proceed.
Edward Happer MSc (author) on May 13, 2016:
@Lakmi Yes you should try this. Use fresh ingredients avoid canned foods. Small multiple meals, eat as much as you can from same day menu. Avoid refined sugar and high carb meals after this diet.
Lakmi on May 13, 2016:
Hi, I want to try this. My baby is 1 year and 8 months now, I breastfeeding her at night. Is it ok for me to try this? I'm over weight by 8-10kg already after delivery. :(
ABC on May 06, 2016:
Hello There ,
I am using this diet, I am on day five following it strictly but have'nt seen huge difference because I am not big eater couldn't finished all the food mentioned in every day Salad , soup I was drinking almost 3 to 4 liter water with green tea 2 times would you please let me know what I am doing wrong
ABC on May 06, 2016:
Hi there ,
I am trying this diet following strictly but haven't seen huge difference :( because I am not pick eater I could'nt eat all the food mentioned in everyday, salad, soup I am on day 5
David on April 09, 2016:
I have used this twice over the past year. It works ... Down almost 10 in 5 days by really drinking water and concentrating on sleep ... I think of this as an excellent reset as one learns to appreciate food again, and doing as we all should -- eating our fruits and vegetables.
Bob Guest on November 07, 2015:
This diet is very effective. Certainly the best and easiest I have ever tried. the first time I did this I lost 9.2 lbs and I ate more fruit and vegetables then allowed. This time I am on day 5 and I have lost 6.4 lbs with two days to go and I supplemented 30 grams of protein powder every day. Plus I am still eating more soup,salad,fruit and vegetables then allowed.
Edward Happer MSc (author) on October 25, 2015:
@Adeel I recommend this diet for 2 weeks and then you must take a break, From 3rd week start a balance diet and add strength exercise to your routine. Join a gym or fitness center and do workout on alternate days. For example do strength training on Monday take Tuesday off and go back again on Wednesday. Diet alone may not be sufficient and starving yourself would only do worse than good.
Adeel on October 25, 2015:
I am 5'3
Insulin resistant and underactive thyroid.
Im on metphormin 2000 mg daily and thyroxin.
I weigh almost 200 pounds. If I continue this for 8-9 weeks, do you think I could get to 110-120 lb range?
Waiting for response
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 30, 2015:
@Mochita2001 yes you can
Mochita2001 on August 30, 2015:
Hi i was just wondering if I could add multivitamins or biotin or B-complex on this diet?
Edward Happer MSc (author) on August 24, 2015:
@ps343family don't forget to share .
ps343family on August 22, 2015:
I mistakingly forgot 3 of the tomatoes yesterday! Oops! Everything else I've been following closely. The first few days were hard with cravings and headaches, but the last couple I've been feeling great! It's been a long time since I've felt great! So thank you so much for sharing this detox. I feel it's already helped me tremendously in just 5 days. Tonight I have a dinner party I hadn't accounted for when I started this, and I am reluctant to go. If I go and keep portions small, and hit the gym beforehand, then finish up with day 7 tomorrow, do you think that will be alright? I have weighed and have already lost 7 lbs. I'm really happy with my results so far. I was really hoping to get to a 10 lb. loss, but the way I feel is the best reward, honestly.
Kaena on July 25, 2015:
Can I eat eggplant on this day 6
Charlene on July 23, 2015:
Is this more designed for people who are more in shape or the ones who are severely out of shape? I need to lose 30lbs. Would love to try this for 3-4 weeks. I just wasnt aware if this would work for my type of body.
Also, i hate tomatoes. Is there ANYTHING else we can eat?
June on July 18, 2015:
I am 5"4, I weigh 184Ibs. I started this diet on 7/14/2015, I lost 4Ibs on day one. I lost 3Ibs on day 2, but from day 3 when I started taking vegetables, I seemed to have gained the 3Ibs I lost on day 2 On day 4, the banana and milk made me so full that I could take 2 glasses of milk instead of 3, and 7 bananas instead of 8. I steep 3 bags of green tea in 10 glasses of water and drink it daily. I also drink a cup of green tea with lemon and honey every morning. Although I have not lost much weight as I anticipated, I feel very good, I have so much energy now from day 4. My bloated stomach has deflated, and I can now see my toes when I look down. My blood sugar is perfect, and because I feel thirsty most of the time, I drink my green tea water religiously. I intend to do this for 2 more weeks and rest one the third week. I now weigh 180Ibs. Will keep y'all updated.
Angel on June 11, 2015:
@Bilaras - Could you please tell me if it's okay to use xylitol as a sweetener?
I don't see any posts about it. A friend told me about it, she said its suppose to be good to use, but I'm not sure, so that is why I'm asking. Thanks
Edward Happer MSc (author) on June 07, 2015:
@Arman yes you can
Arman on June 07, 2015:
May I sub 2 large grapefruits instead of 4 oranges since oranges are high in sugar?
Edward Happer MSc (author) on June 04, 2015:
@sara brown rice are healthier.
sara on June 04, 2015:
Do we eat brown or white rice
Abbasi on June 01, 2015:
Can i take yougurd instead of milk with banana in 4th day.
Hershey on May 11, 2015:
Thank you for this plan!! I know this might sound like a minor thing ... but I am trying to follow your plan to a "T". I am very addicted to coffee and my work doesn't really help the tea addiction either. I do try to substitute coffee for Rooibos tea but not successful all the time. I however like almond milk a lot. I do have no calorie sweeteners like stevia and the no sugar Torani. Can almond milk and the above sweeteners be a go? If not I understand and will do my best to keep away. Thank you.
Heather on April 30, 2015:
Can I skip day 4 all together. I can eat bananas and I don't like cantaloupe as a replacement. Also, can I use balsamic vinegar on salad and tomatoes?
Sarah on April 23, 2015:
Can I cook my rice in low sodium chicken broth?
Edward Happer MSc (author) on April 19, 2015:
@laima yes. Add it to salad or eat separate.
laima on April 17, 2015:
Can i eat boiled coliflour on this day?
Jesse on April 12, 2015:
hi I'm on day 6 haven't checked if I lost anything and not going too for at least 2 weeks wih this diet plan over all I feel great. I've been going to the gym mostly everyday burning 1000 calories and over also I've been taking this performix pill for energy would that effect this diet plan? I also wanted to know how to burn fat and slim legs I see a lot of results in my tummy but my legs look the same I know it's impossible for spot reduction but I was hoping there was something you may know to burn 1000 I'm mostly on the elliptical for 2 hours
gv2 on April 02, 2015:
Feeling really good - this is day 4. Lost 5 already. Question is can we combine milk and bananas as a shake?
Edward Happer MSc (author) on April 02, 2015:
@Pinkish change in diet and multivitamin sometimes cause indigestion, it is safer to stay with a diet change for a start. A wide mix of fruits and vegetables can easily supplement vitamin pill.
Pinkish on April 01, 2015:
I just read that you said 'don't have multivitamins' to someone. But I already had one today. :O
Could you be specific why we shouldn't have multivitamin? And will it be okay for me because I've already had it... :/
joddie on March 17, 2015:
I do not like raw tomato. What else could I eat
sufana on March 15, 2015:
sufana on March 15, 2015:
Can I my veg in 1 tbl spoon olive oil. Coz its hard to eat salad. Plz reply soon
August on March 14, 2015:
This diet is awesome. On day 6 and I have lost 8 pounds already. I just had a wonderful bowl of rice and steamed broccoli with some sauce on the side. I feel so good and lighter
dela on March 02, 2015:
your pic does not seem reliable Haris..
sam on February 26, 2015:
I m on 6th day..but i had a 1/2 glass of milk..is it ok?? Plz reply..thanks
Yeilarie on February 15, 2015:
What is something I can eat for breakfast on day six? IV been sticking to this diet to the tee!! I have lost about 5-6 lbs and I'm really happy!!
Edward Happer MSc (author) on February 13, 2015:
@need help first of all stress is not good for health. Depression and anxiety make you eat more and gain weight. So first thing you need to do is get busy, do something you love, Make friends, meet people, travel to your favourite place. They all help.
This diet plan is quick and easy to follow, do this one for two weeks then move to my 30-day diet. Workout routine helps with managing stress. Any change in lifestyle comes with a challenge. Just dedicate two months to your health, eat healthily and don't over eat. Once your body adjusts to new healthy diet routine you'll easily lose weight.
need help on February 12, 2015:
Comments arent being answered much, i seriiusly need guidence and support, im 60 pounds overweight, not even 5 ft, strrssed out, no friends or family, i really need some one on one help with what to do and not to do, i cant play with the kuds anymore, fit my cliths, im so depressed, all i want to do is give up cause i feel like nothing works, pls help
brandie on February 07, 2015:
Hi i am 4ft 11, i am 170, stress lack of sleep has caused me to out on the weight in the oast year 1/2. I have never weighrd over 125, im desperate to get tbis weight off, my stomach is a major problem area, my legs and arms are not looking so hot, i had a brekfast bowl this morning, shoyld i start diet plan tomorrow or can i start now, i want to loose at leats 50 pounds, i have never had to diet before, i do nit know what to eat and what not to eat, how or what exocises will help, can someone help me out, i want a diet than i can stay in till i reach my goal.
Raghav on February 05, 2015:
Hi. I want to reduce my weight as well as want to reduce my stomach fat so can i do stomach reducing exercises for half an hour, 3 times each day of all 7 days diet plan ?(exercises like cross crunches ,heal touches, leg arise and crunches) suggest me . . .
Ale on January 30, 2015:
day 5 and already lost 8 pounds g8t plan can we have one rice sheet roll it with veggies or can I have rice noodle the white string one pls answer would appreciate it
Edward Happer MSc (author) on January 14, 2015:
@SinduG quinoa works but rice works better. Go for quinoa if you really hate rice.
SinduG on January 13, 2015:
Hey hi I have a quick question here in the diet of day 5 &6 I can see like there is bowl of steamed rice.
What If I substitute rice with a bowl of Quinoa? Will it work??
so b ia on January 05, 2015:
I'm lost here. With how many salads or soup a day.
and how many rice bowls?
is it just one of each the whole day?
Asad on January 01, 2015:
so for day 5, I'm really confused on how to read the menu, do I pick one from each column or do I eat everything that's on there ??
Edward Happer MSc (author) on December 10, 2014:
@Diane Stopford no e-cig is not good but still its better than cig so try to cut it down but no need of quitting all at once .
Diane Stopford from Denton, Tameside, United Kingdom on December 09, 2014:
Is the ecig ok too ?
Edward Happer MSc (author) on December 09, 2014:
@Diane Stopford yes you can add piri piri to rice .
Diane Stopford from Denton, Tameside, United Kingdom on December 08, 2014:
lost half a stone on this diet on day 6 now.. feeling full today tho.. I am smoking ecig too is this ok to carry on.. and what can I add to rice its hard on its own can I add a little piri piri sauce ?
Betty on December 06, 2014:
Hi i tried the diet and so far it has worked for me :) I'm on day 6 and i've lost 8lbs. can't wait for the finish results. Thank you
S.T on December 01, 2014:
Im on day 2 and on day 6 im going to a birthday party and i cant do day 6 is that ok ? Should i do day 6 the day after ir should i just skip it??
Caro on October 06, 2014:
My boyfriend has been doing this diet and got really great results. I'm very impressed. He lost 9 lbs by day 5, we are excited to see how much it would be in total at the end of the plan.
Elaina on September 06, 2014:
This is the morning of my sixth day and I already lost 10 pounds! I feel absolutely amazing! I was so sceptical about this diet but once I started seeing the results I didn't want to stop. I love this diet because it fills me up and I don't feel restricted. I have 40 more pounds to go until I reach my goal weight! Good luck to everyone who's doing this I can imagine all your results will be stunning!
Arlayna on August 06, 2014:
Would it be okay if I had wheat crackers with my soup?
Sara on July 23, 2014:
Hey, I will be starting the diet soon. I am 5 feet and 144 lbs. If I follow the diet to the best of my ability, will it be possible to lose 24 lbs in 9 weeks(by October 1st)?Is there anything else I should incorporate as my body gets used to the diet in the later weeks?
Faye on July 18, 2014:
Starting day 6 next can not Waite then my seven days are up lucky me
Faye on July 16, 2014:
Add Your Comment.. Starting day 4 Tommor really love bannas but I don't like any kind of milk but will deal with it anyway because if it works it's worth it
vv on June 30, 2014:
can you eat avacodo on veg days? also can you use fresh chiles on salads/veg?
Dino on June 15, 2014:
All done. Final day lost one more pound, so all in all 8 pounds in 7 days. Not bad since I tweaked the plan. 134 lbs at weigh in today.
Now doing another week!
Dino on June 14, 2014:
just read previous comments in the thread. It is tedious when people are asking the same questions over and over.
Anyway. I am now on day 7. Lost another pound and a half from yesterday, despite incorporating protein over the last two days. Just about to start this last day and will report back tomorrow. So far 7 pounds shed.
Janine on June 13, 2014:
Hi can I have avocado or nuts ?
Dino on June 13, 2014:
I am on Day 6 and just about to start this day. I had no problems following the diet so far. In fact it has been easy. I am not used to drinking such large quantities of water, but must say it really takes away hunger. I wake up in the morning feeling full. So far, starting at 141, I am now 135.4. - 5 lbs. I weigh in at the same time everyday, after I get up in the morning. I did go to the gym yesterday where I noticed a loss in strength. Not much but still noticeable, so added some egg whites in the evening. (I know, a faux pas, but I would rather do that than eat the rice). It is possible that this may have an effect on further weight reduction, but I really do not want to lose lean muscle mass, so will continue the next two days with egg whites added instead of rice. Will report once finished at day 7. I am 5.7, and my goal is 128, so will continue this plan for another week.
sueq90037@gma on June 10, 2014:
Not even a tbsp of olive oil? And I work out for an hour at the Culver City Steps C.A. ... I want to be reassured by you @Bilaras that this won't cause me to faint
sueq90037 on June 10, 2014:
Not even a tbsp of olive oil?
Felicia on June 08, 2014:
It Actually Works! Day 6 And I've Already Lost 7 Pounds. 145-138 . Just 8 More To Go
Tina email@example.com on June 04, 2014:
I need to loose 1st how do I start dis diet
lebecca89 on May 29, 2014:
is it unlimited vegetables on this day?
Tahani on May 17, 2014:
Someone please help me! I don't understand! I have a huge stomach, double chin, huge arms and big thighs and im only 5'3 and weight 50kg so 110 pounds! im like a 32a I don't understand why im like this? why do I look so fat if my bmi is healthy :'(
Kiffah on May 13, 2014:
Hello , can we add black pepper n salt in boild vegetables
Paul on May 10, 2014:
I lost 20 pounds doing this!!!!