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Lose 10 Pounds in a Week: Day Three

Updated on October 15, 2015
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Haris is a registered dietitian and health blogger providing clinical counseling. He writes under name of Bilaras on health blogs.

Day three is an important day in the seven-day plan. Today your menu combines fruits and vegetables, with a few restrictions. Fruits and vegetables are rich in fiber, vitamins, and minerals. They are also low in calories.

Keep in mind that eating a healthy diet does not mean that you have to eat less; in fact, since there are fewer calories in your food, eating more is perfectly fine.

Remember to eat at the same regular intervals each day. Start today with:

  • Fruit, preferably raw and low-sugar.
  • Green tea or coffee (black or with skimmed milk.)

At lunchtime, have:

  • Fruit and vegetable salad (recipe below.)

At dinner, have:

  • Fruit and vegetable salad.
  • More raw fruits and vegetables.

Tips for Success From Readers's Questions

Some answers to past questions about the Seven Day Diet.
• Grilling vegetables can make them taste better, but it changes the nutrition, so only grill a few vegetables if any.
• Frozen vegetables are fine.
• Avocado is allowed on fruit days.
• Some weight gain is normal when beginning a diet. After your body gets used to the new routine, you will begin to shed weight.
• No oily products like butter or cheese. Choose raw vegetables or vegetables that you have boiled or sautéed slightly in a small amount of olive oil.
• Choose raw vegetables or vegetables that you have boiled or sautéed slightly in a small amount of olive oil.
• No potatoes or bananas today.
• Eat fresh fruits and stay away from juices.
This salad combines the sweetness of fruit with the crunch of fresh vegetables. Remember not to save any salad for the next day. Make a fresh batch tomorrow, if you like.
This salad combines the sweetness of fruit with the crunch of fresh vegetables. Remember not to save any salad for the next day. Make a fresh batch tomorrow, if you like.

Ingredients

  • 3 oranges, peeled and cut into small pieces
  • 1 cup green, purple, or red grape halves
  • 1/4 cup currants
  • 2 apricots or guavas, chopped with seeds removed
  • 1 mango, peeled and cubed
  • 1/4 grapefruit
  • 2 tablespoons fresh lemon juice
  • 2 red apples, diced
  • 3 cups green cabbage, chopped or shredded

Instructions

  1. Place everything into a salad bowl and mix.
  2. Refrigerate for three hours.
  3. Eat fresh and save leftovers for later. Makes three servings.

Fruit & Vegetable Salad Nutrition Facts

Nutrition Facts
Serving size: 1
Calories 212
Calories from Fat9
% Daily Value *
Fat 1 g2%
Carbohydrates 54 g18%
Fiber 8 g32%
Protein 4 g8%
* 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?

3.7 stars from 117 ratings of Fruit & Vegetable Salad

Day Three: Beverages

You are allowed to drink coffee if you already drink it, but only black or with skimmed milk.
You are allowed to drink coffee if you already drink it, but only black or with skimmed milk.
• In addition to at least 12 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 on 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.

Seven Day Diet: Easy Weight-Loss Exercise for Day Three

  • Take a 15-25 minute brisk walk.
  • Do the following workout for 5-10 minutes.

Day Three Stomach Exercise

Sleep, Stress, and Weight Loss

Good sleep is critical to healthy weight loss. Conversely, poor sleep can lead to weight gain. Researchers believe that sleep is the single most important thing for healthy body functions. Similarly, to lose weight, eating the right foods and burning calories is very important.

  • Why is sleep so important? The answer is that you need sleep to function normally, Not sleeping well or at all increases food cravings by throwing off your hormone balance. These hormones, sometimes referred as "hunger hormones," increase with sleep deprivation or a disturbed routine.
  • Stress and weight gain: Stress is part of daily life. It is a natural phenomenon that everyone experiences to some extent. Researchers believe that sometimes it contributes to weight gain. Even if you follow a healthier lifestyle, chronically high stress can prevent you from losing weight—or even cause weight gain. The body responds to stress in this way: The brain instructs the cells to release powerful hormones, which creates a burst of adrenaline. The brains sends energy to the body energy so it can effectively respond to the situation. Cortisol is released at the same time, telling your body to replenish used energy even if you haven't used many calories. This causes you to feel hungry. The most obvious option is to eat something that packs a lot of calories. People usually go for sweet or salty fast food. The cycle is called "emotional eating."

Does stress drive you to eat more?

See results

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      Kirsty 4 days ago

      Does anyone have the shopping list please or know where I can find it for this diet.

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      Vns 6 weeks ago

      I am not using the exact fruits you say I made cantaloupe apple strawberries blueberry pear salad , can I eat as much as I need at a serving? Do I have to eat your fruit salad? How about the original cabbage salad can't I mix it with some fruit? It's a lot of salad left over.

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      feliciagrissom3 7 weeks ago

      I'm going to try this way of getting back on track.

    • profile image

      Elaine 2 months ago

      3 lbs down! (Couldn't resist the urge... curiosity was killing me lol)

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      Sana Fatima 2 months ago

      can lime also be used instead of orange bcz they are not available yet?

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      SW 3 months ago

      Can I have popcorn as a snack; fresh baked with a little olive oil....??

      I'm just trying to be crafty, this is my 3rd time during the month and jus tryna be inventive

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      Goethe Galileo 4 months ago

      Lost 3.4 pounds in first time two days. Just finishing day three. I am grateful that someone already worked out the balance of the best fruit and vegetables . Going strong. Thanks for putting the plan together.

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      SML 5 months ago

      Are you allowed to have a salad dressing? Oil and vinegar?

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      Green-Queen 6 months ago

      And by "screw up" i mean i hadda lil tofu and a sample of quinoa & brown rice at Costco today lol

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      Green-Queen 6 months ago

      Im on day 2.

      I screwd up a bit, but dont wanna wait til monday to start fresh. So i will just go hard next week when i repeat this

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      Barbara 6 months ago

      I've just finished day 2 and feeling great :) i'll wait until day 8 to weigh myself for some good surprise. Just wanna say that this diet plan is so great and detail. Thank you so much for doing this. I'm sure it means a lot to many people too.

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      Usha 6 months ago

      I am following your plan. I am on my second day but I can't drink 10 glasses of water. Most I could do was 5 glasses. Also what can I substitute apricots and guava with. I looked for them but couldn't find them.

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      ang h 6 months ago

      Hi..thanks so much for posting this..I'm on Day 3..and not feeling too hungry...I've tried the 3 day military diet and have had decent results. I tend to lose around 3 pounds when on that one..but its very unhealthy...not sure if I lost any weight yet on this one..will let you know also doing some pretty high intense workouts 4 times a week..also I didnt realize until today that if. you have hypothyroidism..you should be on a different diet..so going to finish this and see what happens.. I did see the hypothyroid 30 day diet but despise fish..I could tolerate tuna on the military diet but no way could I do the fish everyday or the lobster that is on the hypothyoid diet plan..I did see the balanced nutrition plan and like the foods on that...think about doing that on the off weeks of this plan..oh also like others have mentioned..thus far no able to eat all the food on this plan everyday..most days too full

    • Bilaras profile image
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      Edward Harris MSc 7 months ago from Earth

      @Rizwana Younus a single leaf would be equal to nothing and whole cabbage will be a bit too much depending on size. So choose a quantity that is somewhere in between.

    • Rizwana Younus profile image

      Rizwana Younus 7 months ago

      Hi I had a question about the soup. Is it 1 cabbage leaf or a whole cabbage?

    • Bilaras profile image
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      Edward Harris MSc 7 months ago from Earth

      23 ounces water

      1 onion, cut into rings

      2 green chiles

      3 tomatoes

      1 cabbage

      2 lettuce leaves

      1 carrot

      Day 4 article has more details ..

    • Rizwana Younus profile image

      Rizwana Younus 7 months ago

      Can I have mor detail for the soup recipe pls. Is it one leaf of cabbage and 2 leaves of lettuce? Or a whole cabbage?

    • Thasni Hamza profile image

      Thasni Hamza 7 months ago

      Could i eat pickels ( spicy)

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      Telsy 7 months ago

      Can i use low fat milk instead of skimmed milk

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      Elizabeth 8 months ago

      Can i use natural herbs and spices with soup and salad for seasoning

    • profile image

      Elizabeth Maas 8 months ago

      hello I look forward to trying a new way of life in your diet but i

      also change of Lifestyle. I know that itis also form of detoxification and healing for the body

      I want to ask you if i can continue to take my pea protein thats has only organic veg in it to have my protein because i am hypoththyroid and O - blood diet( paleo).

      also I'm on a limited budget because I'm loving, and I want to know how I can do all this with affordability for example pomegranates insert items that you listed can be expensive so what is the easiest and fastest and as cost-effective foods with vegetable fruit that I can include or substitute

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

      @Rebecca this diet was designed to be a jump start. Great results, loads of motivation and then once you are on the healthy path you switch to a balanced diet of more fat and proteins and very less carbs with daily workout routine.

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      Rebecca 8 months ago

      I am wondering if this diet is still oke to do now---it first came out years ago.

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      chelsea 8 months ago

      are you allowed to have avocados???

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      Patricia 10 months ago

      I am confused. Your responses to questions are contradictory, i.e. many small meals vs eating at same time; banana smoothie is OK/not OK. Thanks!

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      Timmy 10 months ago

      Day two almost imposible for me vegetables not my thing though the potato was very good

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      meowinocent 11 months ago

      i just love this diet i did it for 7 days now i am on rest because i am not well now its my third day i am not on diet still the weight is same will start again after 2 days

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

      @nivi just follow the instructions and put that weight machine away for 7 days. Different result doesn't mean you can't lose weight, it's just your system reacting differently. Repeat this diet plan for atleast one more week.

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

      @meowinocent meat eggs and fish are part of tips. 3kg is approximately 6 pounds and thats a good progress.

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      nivi 11 months ago

      today is my third day and i didnt loss not even 1 pound.. i am so sad.. i am following diet i am doing exercise too.. plz reply

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      meowinocent 11 months ago

      i will see i have already started the diet as it is written but i am eating little less then the which you have mentioned and i am doing exercise in home almost 4 days in a week and approximately burn 500 calories on each day but today was my forth day and i just lost 3 kg not more why is that so and i saw the article i eat 6 banana 3 glass milk one cup tea and 10 glass of water plus soup but you write there about organic meat and eggs and fish its included in this diet or its just tips for others who are not on the diet please clear my confusion

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      meowinocent 11 months ago

      i will see i have already started the diet as it is written but i am eating little less then the which you have mentioned and i am doing exercise in home almost 4 days in a week and approximately burn 500 calories on each day but today was my forth day and i just lost 3 kg not more why is that so

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

      @meowinocent.. Yea it works with underactive thyroids. Also see diet recomendation on my other article specifically for this issue.

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      meowinocent 11 months ago

      hi im under active thyroid patient can i also use this diet and how much i will lose can you tell me and also tell me the same diet i have to follow or little changes will b there waiting for your answer thankyou

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      Nancy 11 months ago

      I think I have done this diet before about a couple years ago but it was very hard. This time I did Day 1 fantastically but veggie day is kick my back side. Also, having IBS I had to change the diet slightly to use Fodmap acceptable foods that I can eat. I do feel good and some of my IBS symptoms have cleared up somewhat.

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      Divya 11 months ago

      Hi , need to know if I can have yogurt instead of milk with the bananas on the 4 th day , Thnks

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      lyra 11 months ago

      hi, i am living abroad and due to an injury and bed rest, i have experienced rapid weight gain, going from 135lbs to around 160 in 4 weeks. your diet seems perfect, but i am allergic to bananas and in the country i am in, we only have local seasonal fruits and veg. do you have andy cold weather substitutes for the tropical fruits on the menu?

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      Mar 11 months ago

      Day 3: mid week is the hardest!! I had a handful of sunflower seeds, plain just to fight my hunger is that okay??? Should I re-do the day?

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      allie 12 months ago

      i have a question, I make home made popcorn, is popcorn like this allowed and if so whats the serving size

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      Nasrin 13 months ago

      Can u write an example of balanced diet please. Thank you

    • profile image

      Bella Rose 13 months ago

      I weigh 175lbs. I need to smash away atleast 38 lbs. I have started today. God help me to strictly follow this dies

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      Sheila 13 months ago

      I simply cannot eat this much food. I feel bloated and full before I have eaten, therefore, I don't want to eat at all. I am changing most of the cabbage with romaine. This is not orange or grapefruit season the ones available are awful - not much juice. I do not like guavas, mangoes, or currents, even if I could find them. So I will substitute grapes, strawberries and blueberries -May try blending the oranges for a dressing with vinegar, but they are awful to eat. Lime is better on a salad, using flavored vinegar. Loving avocado with lime juice and onion salt. I prefer vegetables to fruit - this seems like so much sugar..concerning me.

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      D200911 14 months ago

      I don't have grapefruit what can I replace it with ?

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      katie 14 months ago

      Can you explain why we can't save the salads for the next day? I am on day three, and I made too much veggie salad yesterday to eat. I hate to throw it away.

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      TwoSixNine 14 months ago

      Why is there no menu for day 3???

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      Protein 14 months ago

      I do heavy weight training. I feel like I'm not recovering properly on this diet. What would you recommend as a protein source on this diet for a trainer? I'm starting day 3 and feeling good. Thank you.

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      Pomy 14 months ago

      Im done with my day 2 and getting ready for day3. . I have slightly messed with the timings of dinner n break fast and ate very less. Dinner and breakfast. In between skimmed milk cofee and green tea. Is it okhay?

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      Roubi mc 14 months ago

      Hi! I am on my second week I have lost so far 14 pounds! Feeling good ! I took a break in between' of 4 Aya, now I started back the diet and I am at day 3, but was out all day and I could follow my day as right, I feel soooo bad!!! I hade a chicken salad at lunch and one slice of vegetarian pizza,brown bread. WHAT SHOULD I DO?!!! RESTART?! Or continue day 4 tomorrow?!

      I hope to get a answer FAST!!! Plz

      And thanks you so Much !!! AMIZING DIET!

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      Lanie 16 months ago

      Currently on day 3 and I gained a pound? I'm not so sure if this diet is good for me. I haven't eaten anything else other than fruits and veggies, I do admit I may have eaten more then what you instructed but I think it's crazy I'm gaining weight eating rabbit food

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      Lisa 16 months ago

      I LOVE veggies so this is actually fairly easy for me. The only thing that bothers me is that I miss having something hot. I usually steam my veggies and I like them very al dente so it is just enough for them to be warm but still really crunchy. I've never like boiled veggies. Is it okay to steam? I don't use any oil or fats, just the veggies over the steam.

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      aks 16 months ago

      hey bilaras, where can i find your one month diet plan?

    • profile image

      Cat 16 months ago

      Another question...I have tablespoon of raw honey with warm water before going to bed. Can I continue to do that?

    • profile image

      Jessica173 16 months ago

      Thank you for your feedback on day 1 - could you give me some advise of what other vegetables to add to this salad as it seems to all be fruit except the cabbage? Also if I have a piece of chicken in that bad as its not in the same good group?

    • profile image

      Cat 16 months ago

      Can you eat vegetables raw on day 4 instead of the soup? Thank you

    • Bilaras profile image
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      Edward Harris MSc 16 months ago from Earth

      @mvl yes you can use popcorn but don't make it a regular snack. Corn can be a major gut irritant, if you were using corn based foods recently then stay away from popcorn.

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      mvl 16 months ago

      does popcorn count as a veggie? (no oil?) cause im on day 3 and might have made some

    • Bilaras profile image
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      Edward Harris MSc 16 months ago from Earth

      @Mari eat more from say days menu. Add more variety to your fruit and vegetable salad.

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      sneha 16 months ago

      Can we have salads without keeping it in refrigerator or else its mandatory to keep it in fridge and then eat

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      Mari 16 months ago

      Im so tired and im only at day 3. what should i do to get energy.

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      Ms Kila 16 months ago

      This is awesome. I am late to it but I came across it online. Day 3 down 3 lbs!! Thanks and I just bookmarked the 30 day plan.

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

      @Catherine yes click on Haris and visit my profile or simply search "Healthy 30-Day Diet Plan". its a more balanced and easier plan.

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      Catherine 17 months ago

      Do you have a maintenance diet to help everyone keep on track after losing these 10 pounds or so? One that starts adding healthy oils, lean proteins, eggs, yogurt, milk, etc back into a more normal daily routine that is nutritionally sound.......also, with a quick fix for when a few pounds creep back on...........Thx!

    • Bilaras profile image
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      Edward Harris MSc 19 months ago from Earth

      @Kira cucumber, cabbage, broccoli, celery, bean sprouts, tomatoes, carrots etc . Here is the fun part with vegetables no matter how much you eat its never going to be a massive calorie meal. Vegetables fill you up at healthy low calorie cost.

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      Kira 20 months ago

      Hi, I am looking to try this diet but I had a question about day three. What kinds of raw vegetables do you recommend and what portion amount? Thank you! Can't wait to try it out!

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      des 21 months ago

      can i have hummas or black bean burger without bread

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      lc 21 months ago

      I am so happy with this diet -thank you! I cannot tell you how tired I am of paleo and low carb diets that restrict fruit and vegetables. Add to the fact I am allergic to poultry and have metabolic syndrome - this is perfect. My energy is fine (after the first day - a little rough) and I thought this would be difficult in the fall/winter months, but all is well. I would like to share my recipe for fruit salad because fresh, pure food is delicious! Also, I discovered how sweet cabbage can be!

      One serving: 2 cups cabbage shredded, 2 romaine lettuce leaves, 1/4 c pomegranate seeds, 1/4 cup grapes, 1/4 mango dices, 1 spring onion, sprinkle of corn and 1 mandarin orange. Toss in pomegranate vinaigrette (pomegranate vinegar, extra virgin olive oil, paprika and tocamare).

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      Farin 22 months ago

      Thank you for your lovely deites

    • Bilaras profile image
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      Edward Harris MSc 24 months ago from Earth

      @APRIL yes smoothie is a good option but its not as filling as eating salads.

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      APRIL 24 months ago

      I started today with very lean potato fries and two apples. I made a mistake of not reading all through before asking? I am really not a salad person, but a huge fan of smoothies. Can i make a smoothie out of all these list or juice them? Really anticipating your response. Xie Xie

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      bob Guest 24 months ago

      ...I decided to try it. I prepared the soup and salad and fruit cocktail on Sunday. I followed the plan verbatim with the exception that I ate some fruit cocktail on day 2. I also added some vinegar and mustard dressing to the salad. I also did 3 orange theory workouts so far in the first 3 days... In the first 3 days I have already lost 9 lbs.

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

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

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

      @eunny tummy is the last part where you lose weight it has the most stubborn fats. Visible weight change starts from shoulders and hip area and moves towards center. I recommend doing easy Ab workout with this diet to target tummy fats.

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      Mastroro1 2 years ago

      What else can you use instead of cabbage?? Can I substitute the cabbage with escarole? do you have any other suggestions. I like spinach and broccoli as well.

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      eunny 2 years ago

      am on 6th day n i did everything right!!!!bt my tummy aint shrinking at al,what should i do

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      Kaena 2 years ago

      Help! 3rd day... Can I eat poi?

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      sarah 2 years ago

      Hi i thought i saw saomething on here about sweet potato but I cannot find the answer. Can i have it instead of a regular one. Thank you for replying to me as i'm on the vegetable day tomorrow.

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      kitty 2 years ago

      ive eaten dried sweet potato as the only thing for supper, will that affect the result?

      i lost 7kg last year, and i have gained all back unfortunately:( also, i think it has slowed down my metabolism.. i was wondering whether this works for slow metabolism and how can i boost my metabolism back to normal:/

      and after the diet plan, how should we maintain our weight? i don't want to gain all the effort back again..:(

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

      @Mehak mango, apple, lemon and cabbage is good. You can replace items not available in market with any other healthy alternates.

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

      @Angel yes you can have them separately.

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      Mehak 2 years ago

      Hello, I'm starting my diet from tomorrow. For the 3rd day only mango, apple, lemon and cabbage is available. Is that okay or is there any other effective alternative.

      Also, on the 7th day for the fresh fruit juice. Both grapes and oranges are not available. What other alternative do I have ?

      Please reply asap.

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      Angel 2 years ago

      @Bilaras -- I'm a little confused. On Day 3, you mentioned to eat the fruit salad with cabbage in it, but, you don't mention to eat the vegetable salad on this day, so what I'm asking, is it okay to alternate and eat fruit salad and then eat vegetable salad throughout the day? Also, is it okay to alternate eating the fruits separately and then have the vegetable salad? Please respond --I'm on day 3 right now. Thank you

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      Jessie 2 years ago

      On my 3rd day and so far lost 3ibs

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      kate 2 years ago

      woke up this morning, start of day 3. im 117lb now. 2lb down from my start at 119lb!

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      Shelly 2 years ago

      I know it says to boil veg or have raw , but are you able to dry roast them?

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      Erika 2 years ago

      I weighed myself when I woke up on day 4 and I've already lost 5.5 pounds!

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      Lisa 2 years ago

      I did this diet for 24 days and lost 46 lbs . I'm much bigger then some I'm sure. I refuse to believe I need gastro so this diet was my last resort and it's done wonders . But I do 24 days and 2 days off. This is a great diet.

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      Lisa 2 years ago

      Day 3 and down 6lbs.....

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      Mermaid24 2 years ago

      Day 3! Been following strictly so far and am feeling better/more energetic already! I feel like after making that veggie salad it was massive! But I am determined to eating at all throughout the day... Hoping this diet works for me :) 5'4 and weighed 155lbs day 1... Not gone weigh in again til the morning after I complete the diet... Fingers crossed x

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      TONY 2 years ago

      Can you drink 100% v8 vegetable juice on day 2 ?

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      Brian 2 years ago

      Greetings and thank you! Are black beans acceptable as a vegetable option?

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      Priscila 2 years ago

      Day 3..

      I must say, not as bad as the previous days.. it's 2:30 pm so far so good.

      I'm down 2 lbs since Day 1

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      rhea 2 years ago

      Can i eat skyflakes with fiber oats when i feel hungry? Ty

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      Mastroro1 2 years ago

      Can I substitute the cabbage with escarole? do you have any other suggestions. I like spinach and broccoli as well. Starting day four tomorrow.

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      RoMa 2 years ago

      Are 8 banana's really good for you? and will that bind your system up?

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      Elle 2 years ago

      Hilario, I hate milk but want to follow as closely as I can. Is there a sub for milk? Yogurt?

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      Shortrich1 2 years ago

      Morning of day 3 down 6 lbs very happy with that since ive been on a plateau for months, only problem is bad leg cramps, haven't been using salt and drank 12 glasses of water, im sure bananas will help with the cramps

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      SGarza 2 years ago

      Omg,thank you so much for this Plan....... Day 2 and loving the soup!!!!

      and down 22 lbs thank you!

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      Tkab 2 years ago

      Can you drink Diet coke or squash with no added sugar?

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

      @Pinkish if you had one its okay but try to eat only recommended foods for best results.

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      Pinkish 2 years ago

      It's the 3rd day and bedtime. I'm hungry and fatigued but I don't wanna eat another vegetable or a fruit, so my question is:

      Is rusk okay? Can I have it? And if I've already had it, would it affect the diet?