Lose 10 Pounds in a Week: Day Two

Updated on October 14, 2015
Bilaras profile image

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

It is day two of your seven day weight loss plan. Today's menu focuses on vegetables. You can eat them raw, in a plain salad, or boiled with added salt and pepper. Cream, butter, milk, and oil are not allowed.

Make you to eat at regular times each day.

Day Two Menu

Breakfast
Lunch
Dinner
One boiled potato (with salt only).
Vegetable salad (recipe below).
Vegetable salad.
 
Raw vegetables with lemon and salt only.
Raw vegetables.
Potatoes are rich in minerals and are mostly water, so they are not fattening by themselves.
Potatoes are rich in minerals and are mostly water, so they are not fattening by themselves.

You don't get fat from eating potatoes. Potatoes are rich in important minerals, like potassium calcium, iron, and phosphorus. They are also good a source of vitamins C, A, B, and P (flavonoids).

People think that potatoes are fattening, but they are 75 percent water. It’s the butter, cheese, and sour cream that make potatoes fattening! With 17% starch content, a potato is one of the best naturally occurring sources of starch.

Tips for Success From Readers' Questions

Some answers to past questions about the Seven Day Diet.
• Eat your meals at standard times every day: morning, noon, and around 7 p.m.
• Don't drink with or right after your meals.
• Stop eating before you feel full.
• Small, multiple meals are best.
Drink at least ten glasses of water today.
Drink at least ten glasses of water today.

Day Two: Beverages

• In addition to at least ten glasses of water, you can drink:
• Weight-loss drink before breakfast (see recipe below).
• Green tea.
• 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.

Vegetable Salad

This salad combines flavorful vegetables. If there are any ingredients you do not like, you can substitute for something similar. For example, leafy greens could be substituted for cabbage.
This salad combines flavorful vegetables. If there are any ingredients you do not like, you can substitute for something similar. For example, leafy greens could be substituted for cabbage.

Ingredients

  • 10 lettuce leaves
  • 1 cabbage, chopped or shredded
  • 5 green onions, chopped
  • 3 carrots, peeled and sliced into thin strips
  • 3 tomatoes, sliced into rings
  • 3 tablespoons, fresh lemon juice
  • 2 large cucumbers, with skin, sliced
  • 3 cherry tomatoes
  • 1/2 cup peas
  • 1/2 cup corn, boiled
  • salt
  • celery and broccoli, (optional)
  • 1 radish, (optional)

Vegetable Salad Instructions

  1. Mix all vegetables in a bowl.
  2. Add salt and lemon juice.
  3. Refrigerate for one hour. Makes three servings.

Vegetable Salad Nutrition Facts

Nutrition Facts
Serving size: 1
Calories 260
Calories from Fat18
% Daily Value *
Fat 2 g3%
Carbohydrates 56 g19%
Fiber 15 g60%
Protein 10 g20%
* 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 Salad Recipe?

3.3 stars from 501 ratings of Vegetable Salad

Join Our Community!

It's day two. How are you doing so far?

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Help Yourself Succeed by Getting Support

Imagine that you are trying to avoid white rice and someone sitting next to you is enjoying a hot bowl of white rice with your favourite curry on top. Annoying, isn’t it? Perhaps even insensitive? One very important key to successfully losing weight is to find yourself a good support system.

  • Educate your friends, family, and coworkers about your struggle with weight. Inform them about the foods you are trying to cut out of your diet. Some of them may even join you or will at least not eat such foods in front of you. This will help remove temptation. It's much easier to avoid something when it’s out of sight. If you can, surround yourself with people who are willing to help and support you.

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.

Questions & Answers

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      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        7 weeks ago

        JimmyL its purely for the motivational purposes. Your weight will fluctuate throughout this diet. Some people see early results and some get results at a later stage.

      • profile image

        Amara 

        8 weeks ago

        woke up this morning with my legs killlling me from that exercise yesterday, then went to go boil my potato but it was for some reason taking way more than normal so i had to take it out half raw and throw away the raw bit and eat the boiled bit which was barely anything, also my vegetable salad froze. in the fridge. made it yesterday. hope things turn out better for me ahha

      • profile image

        JimmyL 

        8 weeks ago

        Anyone else see the part where it says don’t weigh yourself for a week?

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        2 months ago

        For all 7 days link refer to this article.

        https://caloriebee.com/diets/lose-10-pounds-in-a-w...

      • profile image

        Susan Bedford 

        3 months ago

        Only 2 days in and have gained 1lb

      • profile image

        Ailyn 

        5 months ago

        Already down 2 pounds so happy!!!

      • profile image

        Pappion 

        11 months ago

        I started yesterday I weighed 175 lb the day went well no hunger woke up this morning and my weight was 172.2 will not weigh again until I'm finished great diet

      • profile image

        Jody Daskam 

        11 months ago

        Day 2: I made the salad and it is huge! I had a couple of servings, but no way I was able to eat all of it. I enjoyed the potato in the morning. Had a little bit of broccoli - I used some of the green onion and garlic and a little bit of extra light virgin olive oil to saute...it was good as a snack. I found myself being very tired and ended up taking a nap. I missed not having something sweet tasting today, so am looking forward to fruits tomorrow. So far so good.

      • profile image

        hello 

        11 months ago

        If I have to cheat a few bites daily (my friend always makes me sample some of her cooking and if I don’t she will be really offended) will I still show some results or will the whole diet be thrown off?

      • profile image

        MARWA Salem 

        12 months ago

        Day 1 i lost 1.1kg... about to finish day 2 and so excited

      • profile image

        patel 

        12 months ago

        in salad it says one cabbage that is a lot of cabbage. Can you specify like you did with lettuce leave for example five lettuce leaves. Thanks.

      • profile image

        ItReallyWorks 

        13 months ago

        Ok at end of Day2 and now down to 102.8kg from 104.5kg

        Is happening the same speed it did last month I did this diet.

        I was 114.9kg went down to 109.9kg in 5 days. Then over the next week, not even 'dieting' I continued down to 101.5kg.

        But then I went back up to 104.5kg after drinking beer all day every day for a week.

        Now back on this diet. My target is to come down from my 114.9kg to 90kg.

        Something i might do a little different to others is that I drink about 10 cups of black coffee over the day.

      • profile image

        Jo 

        13 months ago

        Can I add avocado to my salad?

      • profile image

        Zizi 

        14 months ago

        Can I have an omlet with veggies on vegetable day?

      • profile image

        lose40in8weeks 

        14 months ago

        When i was going to sleep last night I dreamt myself to sleep about the boiled potato I will have in the morning garnished with some of the chopped green onions. hmmmm. And it was wonderful.

        Also my 5 senses were different, more atuned. Amazing.

        Yesterday if I thought about a juicy hamburger I did drool, but this is my body being told the game is up.

      • profile image

        Precious miller 

        15 months ago

        On my second day..first day was a walk over...only thing was I felt hungry all the time but always have fruits by my side..

      • profile image

        Heather 

        15 months ago

        Started yesterday self control was hard! Gave my ope. Bottle of champagne to my neighbor.... this salad is a bit bitter but I’ll eat it! Loved the boiled potatoe. Looking forward to seeing results on day 8!

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        17 months ago

        yes, but don't overcook them.

      • profile image

        Frigault 

        17 months ago

        Here is an alternative for tge taste.. in a frypan add fresh choped garlic, curcum or ginger root and hot pepper "seed removed". Let fry on medium a minute then add carrots,onions celerie, pepper,coliflower, brocoli , snow peas, corn fry till veggies chages color and become bright and flashes (no more then five minute); add three table spoon of any wine "red or white" add green onion tomatos and any leafy veggies. And cook one minute Then for the grand final top with any citrus (presses orange,lime or lemon) and add chopped baliic or coriander or both. Don't exceed or whine.. can add a tea spoon of coconut oil at start of cooking juste to prevent sticking...

      • profile image

        17 months ago

        Instead of Raw vegatables, could I cook them in a pan with a bit of soy sauce.

      • profile image

        Shane 

        17 months ago

        I don't eat raw onions so what can I substitute wit?

      • profile image

        Dee 

        21 months ago

        Hi

        Please I'm confused on the potato. Do you mean sweet potato or Irish potato? I already got sweet potato and I'm on day 2 do I go out this morning to grab Irish potato or are the sweet potato good? Please reply thanks

      • profile image

        Aubrey 

        22 months ago

        I added a 1/2 of an avocado with a 1/4 of the milk as a dressing and made the salad a little more appealing.

      • profile image

        Pat 

        22 months ago

        @ Bilaras

        I ate a pack of roasted peanuts on day 2. Do I need to start over?

      • profile image

        Rachel 

        22 months ago

        Walden Farms makes zero calorie/sugar dressings, can this be used on salads?

      • profile image

        Indhu 

        23 months ago

        you have mentioned to take boiled potato for breakfast..so i have take this only as my breakfast or i can eat any food

      • profile image

        Debdodson 

        23 months ago

        I felt very ill in the afternoon of second day - lightheaded, lethargic. Went ahead and had a bit of protein (plain yogurt) and felt better. I'll continue on with the fruits and veggies and try to take in as much water as I can and see how I do. Thought I could stick with this, but not if I'm going to feel sick for a week :(

      • profile image

        Bettina 

        2 years ago

        Is Avocado (as a good fat) alloed as a fruit? Tomatoes are fruits or vegetables?

      • profile image

        Stuart kilbride 

        2 years ago

        Day two and three say make three servings. You had your potato for breakfast now you will have you veg salad for lunch and dinner. What is the third serving for?

      • profile image

        Kiwishocktarts 

        2 years ago

        Day two was tough. Glad I could have a potato though. That's what got me through.

      • profile image

        Vicky17 

        2 years ago

        Can I have a cuppa with skimmed milk, I usually have 2 Splenda but am happy to have it without x

      • profile image

        Larisa 

        2 years ago

        Can I use Stevia as a sweetener?

      • profile image

        faith 

        2 years ago

        i ate about a tablespoon of peanut butter with my celery should i restart today or is it not that bad. it was 80 calories and 3g sugar in the peanut butter

      • profile image

        Cookie 2 

        2 years ago

        Salad was ok, the peas & corn are what made it. This diet really brings to light some unhealthy eating habits.

      • profile image

        yayatyler 

        2 years ago

        For the second day, how many celery and brocoli can i add to the vegetable salad? :)

      • profile image

        Sgv 

        2 years ago

        On day two doing exactly what it says and no getting on the scale !! Doing great so far. Going to spin class so will see about that!

      • profile image

        Ash 

        2 years ago

        Can you substitute potato with sweet potato? Thanks

      • profile image

        brooke mcgee 

        2 years ago

        can i bake my veggies? or roast them with a little olive oil in a pan?

      • profile image

        Tiffaney W. 

        2 years ago

        I'm on Day 2 and feeling great!I worked out this morning. I will post my final results. I started at 211 lbs and I'm 5'7.

      • profile image

        Charm 

        2 years ago

        Day one was challenging, but not as hard as I thought. I just got out a few movies and a new book and I was pretty much distracted, for the most part. Day 2 my potato taste like steak lol. I just keep focusing on where I'm going and not where I'm at, and it's doable!!!!! Stay focused my people.

      • profile image

        joannie 

        2 years ago

        for day 2 can I have a jacket potato

      • profile image

        Bhelskie 

        2 years ago

        Is turnips ok in day 1???

      • profile image

        Flavor of the Gods 

        2 years ago

        Are collard greens ok?

      • profile image

        Piny 

        2 years ago

        1st day....Good

      • profile image

        Nathalie 

        2 years ago

        I think the quantities are wrong in the day 2 salad. Cabbages in the NorthEast in March weigh 3 to 3.5 lbs therefore I could only put half in the salad and still the it was a ratio of at least 7:1 with other ingredients. I ended up with 5 lbs of salad which I cannot eat in 1 day.

      • profile image

        GUEST 

        2 years ago

        I work and go to school so the time for my meals wont be the exact time each day. Would that affect this meal plan in any way?

      • profile image

        Molly 

        2 years ago

        Why is there no protein including either legumes or lean meats in this diet?

      • profile image

        Roopa laxmi 

        2 years ago

        I am following ur instruction from yesterday. Jus now i saw my weight i have reduced 2 kgs.. is it possible amd healthy?

      • profile image

        Jyne ford 

        2 years ago

        I love this website

      • profile image

        Ivy 

        2 years ago

        Can I bake the potato instead of boil? also can I use my own salad recipes with light fat free italian dressing?

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        2 years ago

        @Chica 45 min to one hour, depends on size of meal.

      • profile image

        Chica 

        2 years ago

        It say don't drink with or right after your meals. How long should I wait to drink water after a meal?

      • profile image

        Happy2017 

        2 years ago

        Jan 31, 2017 Day 2 - 163.5 (-3)

        I survived the day! It was actually quite good.

        1. Made salads ahead of time. One for lunch and one for dinner.

        This is important as you will feel hungry when you get home from work. A salad ready to eat will ensure you don't cheat.

        2. I used 1 tablespoon of balsamic vinaigrette with the salads and 1 tsp of siracha hotsauce (Haris - might cringe)

        3. Today, I drank as much of the water required earlier in the day as I was up twice last night. Also, if you haven't drank your water and need to get it over with in the evening - its like that ancient Chinese water torture/interrogation technique.

        All in all a good day. I will post weigh in results (Haris - might cringe again)

      • profile image

        yvonne 

        2 years ago

        Can I have squash on my vegetable days?

      • profile image

        Beth 

        2 years ago

        Is tofu allowed on this diet?

      • profile image

        evah 

        2 years ago

        Day two, can't get a potato for breakfast as am on holiday but they serve mushrooms. Can I have a bowl of it as no veggie or salads available till lunch time.

      • profile image

        Suzanne 

        2 years ago

        I like kombucha -can I drink that?

      • profile image

        Manage craving 

        2 years ago

        Hi i followed the diet for day 1 but couldnt fulfill the water required . I did drink more green tea. Should I start again?

      • profile image

        SNE 

        2 years ago

        I'm finishing day2 tjo and its been very hard. I've been trying to resist having a chocolate bar all day...think I'm finally going to give in. Day1 was a breeze though. I am however finding it difficult to finish the recommended amounts of food feels like far too much to me...

      • profile image

        Lisa P 

        2 years ago

        Can I have dressing or a dip with my veggies or even tzatki? Also, can I do up a stir fry with a spoon of olive oil and garlic?

      • profile image

        Timothy Maporisa 

        2 years ago

        Worked for me lost 4,5kg in 7 days

      • profile image

        wendygzz 

        2 years ago

        I am starting my 2nd. day. !st. was hard and felt hungry, but I made it. I kind of hope that this day is going to be better (vegetables fill me up more than fruits). Can I use lemon use in everything?: on the potato, lunch and dinner? salt and pepper?

      • forough profile image

        فروغ 

        2 years ago from ?????

        2 days passed, I lost 2 kg :)

      • forough profile image

        فروغ 

        2 years ago from ?????

        I'm on Day 2 and so happy :)

        :D

      • profile image

        Maaney 

        2 years ago

        Hi!

        Its day 2:

        I had a potato in the morning

        Bell peppers (green & red) and corn

        Cucumber

        Carrots

        Then I sauteed some carrots, onions, tomatoes, broccoli, bell peppers in hint of Oil with sprinked salt, red pepper, turmeric and black pepper.

        It was so good but I just read u said dont sautee? Did I mess up!??? :-(

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        2 years ago

        @scott its never dead i see each and every comment and reply to the ones i haven't answered before. I have over 80 published articles with over 400 daily comments so i can reply to only select few.

      • profile image

        Scott 

        2 years ago

        I know thread is dead BUT, lost 4 ponds day one...don't know how it's possible...the walk was tough...did 2 miles in 32 mins. Ate 4 apples, 2 oranges (they weren't too good...not sweet), 2 big slices of watermelon and a big bunch of grapes. Drank green tea with honey in morn, tons of water.

        Day two starts now, drinking tea and waiting on my potato to finish cooking! Started at 271 lbs (6'2") woke up and was 267 lbs. Weighing daily...I suppose I'm not a good listener!

      • profile image

        Joy 

        2 years ago

        Day 2 of this diet completed. The salad was pretty tasty! I feel okay.. definitely feel pretty hungry! Meal prep takes longer than I thought. Anyways I'll get through this!

      • profile image

        Kelly Handerson 

        2 years ago

        Can I roast my vegetables instead of boiling them?

      • profile image

        Sherine Gomez 

        2 years ago

        Can v have some chicken with salads or soup? and on the fourth day can v have yogurt instead milk?

      • profile image

        nova 

        2 years ago

        lost 1.1 pounds on my first day. without exercise and a lil bit cheat.

      • profile image

        sheila bowling 

        2 years ago

        day two, how about mushrooms and gabazza chick peas?

      • profile image

        SLN 

        2 years ago

        Hi!! I've started this diet plan just today. Checked my weight in the morning and trying not to look at the scale until day 8. I have two major questions. Is it okay to be on such a diet if you are trying to conceive or are pregnant? Also how slowly do you introduce carbs and other foods into your diet to keep the weight off. TIA

      • profile image

        Tt 

        2 years ago

        Is hummus ok?

      • profile image

        Paul 

        2 years ago

        Since we are allowed boil vegetable, can I make a soup of vegetable on day 2 ? (only vegetable, water and salt)

      • profile image

        Kristen 

        2 years ago

        Can you have beans on this day? Like black beans, lentils??

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        2 years ago

        @citra cook vegetables with different spice. Try asian style of cooking and add chicken or fish but in small quantity.

      • profile image

        citra 

        2 years ago

        hi my husband really hates vegetable especially raw. what can I replace it with ?

      • profile image

        Shanna hill 

        2 years ago

        Protein shakes?

      • profile image

        Shanna hill 

        2 years ago

        Can you have prote in shakes? I've made it through the first two days and it's ruff. I'm so used to having protein in the morning.

      • profile image

        Ns 

        2 years ago

        Hi for they 2 can we have veg soup ?

      • profile image

        QH 

        3 years ago

        Like seriously O My God!

        Need some Boost up here,

        Phew, just day 2, I thought I liked carrots but now it occured to me, i DONT like them, eating veges ain't fun.... this is harddd..

        I am waiting for tomorrow when i could have some fruits with it

      • profile image

        Sheila 

        3 years ago

        Day 1 is not that hard - plan your food and eat every 2.5 - 3 hours. It is ONE DAY of your life - focus on your goal. I am thinner this am for Day 2 - boiled the potato last night, cut in slices and frying crispy in a non-stick pan. I love veggies - way more than fruit, not looking forward to the bananas. I like "A" banana once every few months... not 8. Doubling my workout this week, too. Flavored vinegars are delicious - Trader Joe's has an orange one. Lime is better than lemon, too.

      • profile image

        Diana 

        3 years ago

        Hi, on day 4 canot I replace bananas for something else? I don't like banana and milk also "/, maybe an apple ?

        Please help me someone?

        ....!!!

      • profile image

        Sweetness1189 

        3 years ago

        Someone asked you about corn on day 2 and you said no to it but it's in your salad recipe. Are we not pose to put it in?

      • profile image

        Sweetness1189 

        3 years ago

        Hello, I started this diet yesterday and it is a whole lotta food. What happen if I can't finish all of it? In day 2 the salad I can not eat all of that! Even when I divided it up into 4 meals. Do I gave to make the salad? Can I just make sure I try and eat it all through out the day made in different ways? Please help. I have been off my feet for three months and we al, know what that can do to a body. Thanx!!

      • profile image

        zahra 

        3 years ago

        Hi today is my second day i ate breakfast at 11 am and then went on shopping and come back at 8 pm and then i ate veggies salad. Between 11am to 8 pm i just eat one cocumber and 7up bottle and nothing else, now i am feeling so low. Is it harmfull does this diet can work this way

      • profile image

        katie 

        3 years ago

        Starting tomorrow. However, I drink diet soda instead of coffee. Can I drink diet soda while on this diet?

      • profile image

        222222 

        3 years ago

        Is the menu optional? Like can I eat different types of vegetables during day 2

        or do I have to follow the menu?

      • profile image

        Lou 

        3 years ago

        On vegetables day is there any other breakfast option. Can u have eggs n make a vegetable omelette?

      • profile image

        analiza 

        3 years ago

        my first day today.. I love fruits and vegetable so this should be easy. i'll let you know how I feel on day 2! :)

      • profile image

        They call me Peta 

        3 years ago

        @ the end of day 2 and i feel great. yesterday was tough for me. i felt unsatisfied even after i was full. today was better, i think the salt did me some good. looking 2 see how tomorrow goes.

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        3 years ago

        @Joyce Rehmat yes boiled vegetables are good. Add a potato not multiple potatoes keep quantity to single medium potato.

      • profile image

        Joyce Rehmat 

        3 years ago

        Can i eat boiled vegetables instead of salad? and if i can then can i add potatoes in my boiled veggies?

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        3 years ago

        @Danielle yes to avocado, no to corn, yes to peas.

      • profile image

        Danielle 

        3 years ago

        Can we have avocado on Day 2 and are frozen corn & peas ok?

      • profile image

        Eva 

        3 years ago

        Is brown rice ok, or should I stick with white rice?

      • profile image

        Shiv 

        3 years ago

        When should I drink the green tea?

      • profile image

        samira 

        3 years ago

        is it okay if I add some grilled chicken to this diet? obviously not a huge amount just to add some flavor?

      • Bilaras profile imageAUTHOR

        Edward Happer MSc 

        3 years ago

        @KB Absolutely not. I can write a 5000 word comment just to prove why a so called diet cola is bad food choice.

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      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
      ClickscoThis is a data management platform studying reader behavior (Privacy Policy)