Edward Happer 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.
- 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
- Place everything into a salad bowl and mix.
- Refrigerate for three hours.
- Eat fresh and save leftovers for later. Makes three servings.
How Was This Salad Recipe?
Day Three: Beverages
|• 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).
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."
- Lose 10 Pounds in a Week: Day Four
Day four can be tough because it is the middle of the week. This day's menu ncludes a soup recipe and a pep talk to help you succeed and stick with the plan.
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.
Gerry on January 13, 2019:
This is Day 3. Much to my surprise I have lost 3 pounds as of this morning. (water loss?) I am 5'2", a senior, female. Day 2 was much easier than Day 1. I'm not hungry and my digestion process ok. Onward!
Edward Happer MSc (author) on December 21, 2018:
I recommend 2 weeks and then a week off with balanced diet and then back to this diet plan for a week
Adham on December 04, 2018:
Can i repeat this week for 3 continous weeks
ThisDoesWork on July 07, 2018:
I swam 3.86km this morning in 58 minutes. Then did a 1hr hard bike ride.
That is alot of calories burnt, about 3000.
But was a hard day on the diet. I didn't get avocados because to me they look fatty. Very difficult day on just raw fruit and vegetables. But I survived. Started at 104.5kg and when I got back from my ride measured in at 101.8
This is second time I done this diet in 6 weeks. Last time I went down from 111.9 to 106.9 = 5kg = 11 pounds and that was by Day 5.
Zizi on June 21, 2018:
I have a question , if I had no commitment to the diet on day 4 can I continue the rest of the diet or I should restart ?
Zizi on June 19, 2018:
This is the first time in my life that I enjoy having a diet . I didn't feel hungry at all, and worked out for around 2 hours.
lose40in8weeks on June 07, 2018:
Ok I am about to enter Day 4 and I am losing about a gram a minute.
So in 72 hours I have come down from 111.9kg to 107.5kg.
Am feeling kind of hypertension suddenly. Was feeling rather normal.
Hang on, I forgot to be drinking more water. But this is amazing really. 5kg in 72 hours is 5000 minutes is 1g/minute. That is strange. 11 pounds already!
Today I ate half a cucumber and 4 apples, one lemon. Nothing else.
Day 2 I ate alot more than the veggies listed but same veggies an potato in the morning and 5 tomatoes and 3 carrots and green onions,can of peas.
Day 1 I just ate about 6 apples and 10 mandarins.
I'm 6ft 3"
Other is black coffee all day. Not much, about 5-6 cups.
Not felt hungry, just a dull hunger for a juicy hamburger. It feels like my body is eating the fats from me that I am denying it.
I also swam 1 mile each Day1, Day2, Day3.
I'm 43 years old. Only just now at night feeling strange. Hmmm.
See you tomorrow if I am in hospital.
lose40in8weeks on June 07, 2018:
Today beginning Day 3 I am down to 108.5kg from 111.5kg
Been following the diet.
Swam 2 miles as well.
Craig on June 06, 2018:
Is asparagus okay? (Day 3)
Veee on May 29, 2018:
Hello pls reply... This s my 3rd day... But first 2 days I ate veggies and fruits when ever I was hungry... Any problem???
Edward Happer MSc (author) on May 24, 2018:
yes you can have an apple
Brooke on May 23, 2018:
On Day 2 and have been really hungry.. can’t finish the salad though as makes me feel a bit sick. Can I have an Apple?
Edward Happer MSc (author) on May 20, 2018:
No just continue with the diet.
Hayley on May 18, 2018:
I drank on the night of day 2 and 3 but I still followed the diet. Do I need to re-do those days again?
Precious miller on May 02, 2018:
On 3Rd day..Am full of gas stomach hurt but not hungry as much..
JMK on April 18, 2018:
Day 3 - this has been tough for me. Stomach pains, very gassy and hungry. sticking with it and hope to see results for the effort. Couldn't find currants either, used dried apricots. cut back a little today on the cabbage.
annlane on April 15, 2018:
I am on the morning of day 3, and already lost 2 pounds! I realize weighing before the 7 days are over is not recommended, but I couldn't resist. Not following the diet exactly, I was surprised to see any weight loss. Excited to press on!
Jennifer on March 24, 2018:
What other substitutes if don’t want to put currants, Apricots or Guavas?
Edward Happer MSc (author) on March 04, 2018:
pickled ginger is a great addition.
HeidiN on March 01, 2018:
Is pickled ginger ok to use to flavor a salad?
francinepalm on December 26, 2017:
I'm on day 3. The most unexpected surprise is how little I'm hungry and how unfocused I am on eating. In fact, I'm not even eating until lunch time. I start the day with a cup of black coffee or green tea and I don't get hungry until much later. I have struggled with my weight and food related health issues (hives/allergies) for decades. I have tried mostly healthy diets (the zone, the mediterranean diet - nothing extreme) but nothing ever really stuck because I was still fixated on eating. I have been weighing myself everyday and though my weight is going down, I can see why it is recommended that you wait until the 7 days are finished before weighing yourself - I feel much lighter than the scale indicates. If I was struggling with the diet then the scale would be very discouraging. For people who suspect that consuming grains and sugar is a vicious cycle of cravings, you must try this program. I simply can't believe I'm not thinking about food all the time. I'll check back with an update on my progress.
mike on December 20, 2017:
Sarah, I'm also on day 3. Just eat less of the acidic fruits and more veggies.
Sarah on December 20, 2017:
I’m on day three, day to was fine, but day one I started vomiting due to, too much acidic fruits, I’m worried today might be the same can I do anything to help with that
Nayla Khan on October 09, 2017:
Today Im done with my 3rd day and Im 57 kilo ,,,damn happy its 4 kilo less,,I reset the diet according to my preferences and availability of fruits and vegetables though and hoping to continue, also continuing brisk walking for 50 minutes daily along with 5 minutes work out. Good diet indeed,,Im enjoying. Big thanks!
Kirsty on September 18, 2017:
Does anyone have the shopping list please or know where I can find it for this diet.
Vns on August 09, 2017:
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.
feliciagrissom3 on August 01, 2017:
I'm going to try this way of getting back on track.
Elaine on July 17, 2017:
3 lbs down! (Couldn't resist the urge... curiosity was killing me lol)
Sana Fatima on July 17, 2017:
can lime also be used instead of orange bcz they are not available yet?
SW on June 18, 2017:
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
Goethe Galileo on May 24, 2017:
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.
SML on April 02, 2017:
Are you allowed to have a salad dressing? Oil and vinegar?
Green-Queen on March 16, 2017:
And by "screw up" i mean i hadda lil tofu and a sample of quinoa & brown rice at Costco today lol
Green-Queen on March 16, 2017:
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
Barbara on March 05, 2017:
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.
Usha on March 02, 2017:
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.
ang h on February 26, 2017:
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
Edward Happer MSc (author) on February 13, 2017:
@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 on February 12, 2017:
Hi I had a question about the soup. Is it 1 cabbage leaf or a whole cabbage?
Edward Happer MSc (author) on February 11, 2017:
23 ounces water
1 onion, cut into rings
2 green chiles
2 lettuce leaves
Day 4 article has more details ..
Rizwana Younus on February 11, 2017:
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 on February 09, 2017:
Could i eat pickels ( spicy)
Telsy on February 01, 2017:
Can i use low fat milk instead of skimmed milk
Elizabeth on January 24, 2017:
Can i use natural herbs and spices with soup and salad for seasoning
Elizabeth Maas on January 23, 2017:
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
Edward Happer MSc (author) on January 13, 2017:
@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.
Rebecca on January 11, 2017:
I am wondering if this diet is still oke to do now---it first came out years ago.
chelsea on January 10, 2017:
are you allowed to have avocados???
Patricia on November 15, 2016:
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!
Timmy on November 06, 2016:
Day two almost imposible for me vegetables not my thing though the potato was very good
meowinocent on October 24, 2016:
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
Edward Happer MSc (author) on October 23, 2016:
@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.
Edward Happer MSc (author) on October 23, 2016:
@meowinocent meat eggs and fish are part of tips. 3kg is approximately 6 pounds and thats a good progress.
nivi on October 23, 2016:
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
meowinocent on October 18, 2016:
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
meowinocent on October 18, 2016:
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
Edward Happer MSc (author) on October 18, 2016:
@meowinocent.. Yea it works with underactive thyroids. Also see diet recomendation on my other article specifically for this issue.
meowinocent on October 16, 2016:
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
Nancy on October 13, 2016:
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.
Divya on October 12, 2016:
Hi , need to know if I can have yogurt instead of milk with the bananas on the 4 th day , Thnks
lyra on October 08, 2016:
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?
Mar on October 05, 2016:
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?
allie on September 09, 2016:
i have a question, I make home made popcorn, is popcorn like this allowed and if so whats the serving size
Nasrin on August 24, 2016:
Can u write an example of balanced diet please. Thank you
Bella Rose on August 04, 2016:
I weigh 175lbs. I need to smash away atleast 38 lbs. I have started today. God help me to strictly follow this dies
Sheila on August 02, 2016:
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.
D200911 on July 26, 2016:
I don't have grapefruit what can I replace it with ?
katie on July 18, 2016:
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.
TwoSixNine on July 10, 2016:
Why is there no menu for day 3???
Protein on July 10, 2016:
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.
Pomy on July 01, 2016:
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?
Roubi mc on June 29, 2016:
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!
Lanie on May 28, 2016:
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
Lisa on May 26, 2016:
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.
aks on May 26, 2016:
hey bilaras, where can i find your one month diet plan?
Cat on May 25, 2016:
Another question...I have tablespoon of raw honey with warm water before going to bed. Can I continue to do that?
Jessica173 on May 25, 2016:
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?
Cat on May 25, 2016:
Can you eat vegetables raw on day 4 instead of the soup? Thank you
Edward Happer MSc (author) on May 20, 2016:
@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.
mvl on May 18, 2016:
does popcorn count as a veggie? (no oil?) cause im on day 3 and might have made some
Edward Happer MSc (author) on May 13, 2016:
@Mari eat more from say days menu. Add more variety to your fruit and vegetable salad.
sneha on May 12, 2016:
Can we have salads without keeping it in refrigerator or else its mandatory to keep it in fridge and then eat
Mari on May 11, 2016:
Im so tired and im only at day 3. what should i do to get energy.
Ms Kila on May 06, 2016:
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.
Edward Happer MSc (author) on April 12, 2016:
@Catherine yes click on Haris and visit my profile or simply search "Healthy 30-Day Diet Plan". its a more balanced and easier plan.
Catherine on April 10, 2016:
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!
Edward Happer MSc (author) on January 31, 2016:
@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.
Kira on January 30, 2016:
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!
des on December 18, 2015:
can i have hummas or black bean burger without bread
lc on December 03, 2015:
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).
Farin on November 05, 2015:
Thank you for your lovely deites
Edward Happer MSc (author) on September 28, 2015:
@APRIL yes smoothie is a good option but its not as filling as eating salads.
APRIL on September 28, 2015:
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
bob Guest on September 24, 2015:
...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.
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 July 25, 2015:
@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.
Mastroro1 on July 24, 2015:
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.
Kaena on July 22, 2015:
Help! 3rd day... Can I eat poi?
sarah on July 06, 2015:
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.