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Lose 10 Pounds in a Week: Day One

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

Start day one with two apples and a pomegranate or one apple with an orange or a pomegranate. Only fresh, whole fruit, no fruit juice.

Start day one with two apples and a pomegranate or one apple with an orange or a pomegranate. Only fresh, whole fruit, no fruit juice.

It is day one of your seven-day diet! Today's menu is all about fruit—except bananas! The best fruits for today are apples, watermelon, and citrus. There are no restrictions on how much fruit you can eat. Eat whenever you feel hungry.

You can start your day with:

  • Two apples and a pomegranate or an apple with an orange or a pomegranate.

If you have not already read the overview of this diet, please do so before beginning day one. The overview contains important information about the health benefits and restrictions of this diet.

Important Note About Eating Fruit

Today you eat fruit, but this is not a fruit-only diet. As part of this week-long program, you will focus on specific foods to lose weight, but only for this week and not on an ongoing basis. Eating only fruit every day is dangerous and unhealthy, as fruit does not provide protein or essential fats. Diets that encourage eating fruit only are not safe.

Day One: Minimum Food Requirement

By the end of the day, be sure you have eaten at least:

  • Four apples
  • Four oranges
  • One watermelon
  • Two pomegranates
By the end of day one be sure that you have eaten at least four apples, four oranges, one watermelon, and two pomegranates.

By the end of day one be sure that you have eaten at least four apples, four oranges, one watermelon, and two pomegranates.

Day One: Allowed 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).
Warm water with honey and lemon make a delicious drink that will help you feel full and lose weight.

Warm water with honey and lemon make a delicious drink that will help you feel full and lose weight.

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As major sources of fiber, fruit is key to maintaining healthy digestion and losing weight.

As major sources of fiber, fruit is key to maintaining healthy digestion and losing weight.

Fruit and Healthy Weight Loss

You already know that fruit is very important for your health. Fruit is an effective detoxifier, improves the healing process, and helps in healthy weight loss. The best fruit to eat when trying to lose weight is citrus.

Grapefruit is the best weight-loss fruit. It is low in sugar content and has lots of fiber, which helps improve digestion. Grapefruit tastes acidic, which not everyone likes, but let's face it: We are on a mission, not a vacation. Grapefruit grown in Texas are sweeter in taste, but as I always say, "the bitter the better."

Apples, combined with other fruits, help with weight loss. Apples alone will not help you to lose weight, but when combined with other fruits they help form an essential part of a healthy diet. Apples keep your digestive system running smooth, eliminating waste and toxins. This is an essential part of losing weight. Apples contain pectin, which forms a slimy substance in the intestine and stimulates a bowel movement. The phosphorous and potassium in apples also help wash out the kidneys. Always try to eat fresh, wax-free apples. There are many apple varieties on the market, but the smaller ones are healthier.

Day One: Easy Weight-Loss Exercise

  • Brisk walking for cardiovascular exercise. The first exercise that I recommend is a 30-minute daily walk. I mean "brisk" walking that gets your heart rate going. Walk 30 minutes every day this week. To keep the weight off, add ten minutes to your walking time every week.
  • How to lose "love handles" and belly fat. It is very difficult to target a specific spot when trying to lose weight, especially if you are not in a good shape. When starting from scratch with a new exercise routine and diet, expect an overall change in your weight. It will start from in your shoulders. Your belly is the toughest place to slim. Expect a tough fight; the key is to keep trying. This diet plan will help you by giving you a healthy start. From here, you have to shift into a healthy lifestyle. Start with simple exercises and once you develop stamina go for tougher routines. Follow the BeFIT channel on YouTube for great exercise techniques.
  • Adopt an active life lifestyle. Healthy weight loss requires both dieting and changing your lifestyle. Health professionals will always recommend exercise with diet to lose weight. They will suggest doing cardio or resistance exercises, encourage you to walk, swim, or play cardio-intensive sports like tennis and basketball to keep your heart pumping.
  • Get involved in your home chores. Take up gardening if that interests you. It will refresh your mind and relieve stress. Gardening is one the healthiest addictions! If you feel like reading a good book, do so in the sun as it will help your body produce Vitamin D.
  • Be active overall. Don't spend an entire day in bed and then go out for exercise for an hour. That is not an active lifestyle.

Seven Day Diet: Frequently Asked Questions

Many readers have benefited from this diet. Read the comments section below to read success stories and questions that others have posed. Since many have tried this diet before you, I may have addressed your question already.

With that in mind, I have compiled some of the most frequently asked questions, and my answers, here to help you succeed with your goal. You will find more frequently asked questions and answers on the page for

  • I am diabetic. On this diet, I feel tired and low-energy. Drink 50 mg of sugar in a glass of water or have a piece of candy and your energy level should return to normal.
  • When you say one cup of cooked rice, do you mean one cup before or after cooking? After. You should eat one cup of cooked rice.
  • I don't like bananas. What can I do? Mix the banana with some skimmed milk and make a smoothie.
  • Can I bake my potato instead of boiling it? Yes.
  • I take a multivitamin. Should I continue while on this diet? No. The fresh fruit and vegetables in this balanced diet will provide all the nutrition you need.
  • I don't like the soup or salad recipes. Can I change them? The soup and salad recipes provided are nutritionally balanced. However, if you do not like an ingredient you can substitute it for something similar. But keep the recipes simple and avoid oils and dressings.
  • I cannot have dairy products. Can I substitute the cow's milk for a nut milk? Yes. While dairy is best, you can substitute soy or almond milk. They are higher in calories, however, so drink half the amount.

Next Up: Day Two

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.


Lisa Erin Y on August 10, 2020:

I can’t find pomegranates anywhere. Stores don’t have them this time of year. Will that be an issue? What should I substitute for them?

Myriam on August 07, 2019:

Besides fruits on the first day, what else can I eat on that day?

Sarah on August 01, 2019:

Does this get rid of fat or is it water weight?

Edward Happer MSc (author) on June 02, 2019:

All links are available here

Phyllis Thomas on May 29, 2019:

Where do I find Day 3-7?

Susan Bedford on April 29, 2019:

Just started diet. Here goes....

Nazi on January 31, 2019:

Where is day 3,4,5,6,7 ?

Kimberly Conrad on January 18, 2019:

I really want to lose 15kilos in 6 days

Carol from Georgia on November 24, 2018:

Day 1 - oh for some crackers or chips or popcorn! I’m a salty snack person so not a huge fan of fruit. BUT the day’s half over. I’m looking forward to veggies tomorrow!

sbalsamo on November 05, 2018:

Looks like I'm the only one who started recently. I am on day 2. Day 1, went well. I had moments after "dinner" where I wanted to chew my own arm off for some protein, but it subsided. A little worried about day 2 but my potato was delicious with just a little sea salt - I don't think I'll ever use butter again. Eh, who am I kidding. I'll use butter again.

Veggiesforever on October 09, 2018:

Hi! I’m on day1 and I’ve experienced some nausea after having green tea, is that normal? I’ll stop having it, how can I replace it?

Francesca on October 01, 2018:

I started today and after a day only with fruits I have a big stomach pain and now I don’t know, should I continue?

Lindsey on July 22, 2018:

Almond milk is not higher in calories than dairy milk!

OkThisWorks on July 05, 2018:

I have done this diet one month ago. I was 114.9kg

By morning of Day 6 I was 109.9kg.

Therefore by 5 full days I lost the 11pounds.

I continued to Day 7 complete and had lost then 2kg more, was down to now 107.9

After that I stopped the diet but for some reason kept losing weight. I got down over the next 10 days after to 101.1kg. But then I started drinking. I drank for 7 days straight, 20 beers per day, and then ended up at 104.5kg. I now stopped drinking for last 7 days but am staying at 104.5kg so I decided now to do the diet again.

I am just at the end of the first day now. Just was 5 apples and 5 oranges and two small water melons. I swam 2 miles in the morning in 50 minutes, and I did 1.5 hours of 20mile/hr riding on an MTB.

I will now do 30 minutes of Yoga, as she is such a lovely lady over there at "Yoga with Adriene" and her course "30 Days of Yoga" - I was amazed how unfit i am, Also the 10 MINUTE HIIT WORKOUT here above on this page, I tried last night and it's real hard, I am very unfit unable to do that but will aim for doing that as well. Just don't think I have the energy today. I bought a hot baked naked potato tonight to eat tomorrow morning cold for Day 2, after my 2 mile swim. *Last time I only swam on Day 1 and Day 2 and only 1 mile each because I then got an ear infection. But still look at all the weight I lost afterwards and with only 1 hr ride per day after that.

My aim is to get in 30 days time down to my natural weight of 90kg.

At the end of this 7 days I want to be down to 99.5kg. I am 43 years old.

Erin on July 03, 2018:

Do I eat an ENTIRE watermelon?

Maxine on June 19, 2018:

I go away in 10 days.

I want to know how it works?

Is this all I eat throughout the day for the past 7 days?

I see the drink before breakfast which confused me.

Zizi on June 18, 2018:

It's my first day and I'm Ok with it .. I couldn't eat the recommended amount of fruits.. I even tried the 10 min hiit workout but could not do all the moves...

Lin65blue on June 06, 2018:

I had my gall bladder out in April of this year. Will I have any troubles with this diet?

Princella08 on May 02, 2018:

Can you have a protein shake on this diet?

Razeeb on April 25, 2018:

I followed this diet for seven days and lost 12 pounds. Extremely happy.

First two days were bit difficult, but you get used to it on the third day.

Thank you.

Susan on March 20, 2018:

Fruit does contain protein. I have known people to go on strict fruit diets to rid their body of diseases and have seen it work. I have seen friends get rid of their candida on fruit diets and fruit does not feed candida. Fruit actually gets rid of candida. I recently came across the Medical Medium books and it confirms all this. Many people are learning the truth and healing themselves with fruit as seen on the Medical Medium instagram.

chestnutslippers on March 20, 2018:

I'm on day 9 so far only lost 1lb which is poor considering I exercise.

I don't think this works as I am recording everything to track nutrients, and my sugar intake is now 4x what it was before, which cannot be good even if it is fructose. I was losing 2-3Ibs per week from eating normally and just adding in 30 mins exercise per day.

The reason this works for some is because you are eating less calories, but you can do this in many other ways and get far better results.

ideliza on March 16, 2018:

Definetely starting this diet tomorrow, I need to lose 25 lbs but loosing 10 lbs is a big boost !

Marie on March 07, 2018:

My baby is turning 10 months in a coulke of weeks. Is it safe for a breastfeeding mom?

Edward Happer MSc (author) on February 26, 2018:

avocados on fruit days

lynmarie1111 on February 24, 2018:

Can I eat avocados on day one? It is a fruit (technically).

Edward Happer MSc (author) on January 30, 2018:

@reachteresa stevia is good natural sweetener but a detailed research is required on its long term usage. I will not recommend using stevia extracts on regular basis.

reachteresa on January 29, 2018:

This is always my "go to" aka "clean up my act" reset.

I make homemade sorbet with only fruit, water, and stevia but have never made it during the week I do the reset.

Wondering if Stevia will mess things up or if it won't make a difference.

Victoria Brogdon on January 16, 2018:

Trying to get started find this my son told me to try a fruit and vegetable diet so I found this on Google so how do I sigh up

Clyde on January 15, 2018:

Is tomato juice allowed on day one?

almaz on January 15, 2018:

i think its very hard for me b/c usually i eat much food any ways i will try it

Jess on January 06, 2018:

Today is day 5 for me and I haven’t really lost much weight! Maybe 1 lb. Is this normal? I’ve been following the diet plan and I haven’t eaten anything that is not recommended on this diet plan. I’ve originally wanted to lose up to 5-10 lbs. I’m 4’11 120 lbs. What do you recommend please?

domesy on January 03, 2018:

just started yesterday. felt week and unable to get good continuous sleep all night. also diabetic. any advice?

AyeSha on December 23, 2017:

Can a feeding mothet do this diet?

Waseem on November 06, 2017:

Would you plz Guide me about the alternative common food of watermalon....b/c now a days it is not available

Aubrey on October 24, 2017:

The Watermelon was great, maybe the oranges too. Didn't like pomegranates, so did a grapefruit which was eh. Today was the hardest, but I just kept grabbing fruit when I had a craving. My did had a pizza for lunch....I think I used up all my willpower.

Wonderful detox on October 14, 2017:

Friends and colleagues commented how n how healthy I looked. At one point I went to the loo and my skin was bright and shiny. I lost 4KG in a week. I did 20,000 steps daily and felt wonderful. I did make a banana smoothie on the banana day.

Mary on October 13, 2017:

Hi I was wondering where the soup recipe is for lose 10 pounds in 1 week

Jane on October 11, 2017:

I can't eat pomegranate. What can I substitute?

dezeray garcia on October 09, 2017:

can we do this diet while breastfeeding??

Manda on October 02, 2017:

Started this diet today.I've had a serious headache ever since. Is this normal or this is a bad thing?

Erin K on September 27, 2017:

So, today is Day 4. Got on the scale this morning and had lost 6 pounds already. WOO HOO! (That said, not eating anywhere close to 8 bananas today!). For all the questions, just follow the diet. Follow the suggestions, don't tweak them. It doesn't say nuts are permitted, so they're not. For one week.

Alexander Ellul on September 26, 2017:

Is avocado a fruit or vegetable? Can i have it on day 1 or 2? Is plain muesli and fresh orange juice okay on day 2 and 3? When can i have almonds or other nuts?

Beth on September 26, 2017:

what do you eat for dinner... I'm confused or is it all fruits

Sandhya on September 22, 2017:

Thanks for this website!

Please add weights to Minimum Food Req. 1 watermelon can be a BIG undertaking depending on the size.

Neki on September 16, 2017:

I'm in my second day , first day was a little bit hard because I felt hungry end of the day !

Marie gil on September 05, 2017:

When it says one watermelon does it mean a full sized melon?

Katie on September 03, 2017:

Can not find pomegranate or watermelon in the supermarket as they are out of season. What can I replace these with?

Edward Happer MSc (author) on August 29, 2017:

@keppe Good luck

Keppe on August 29, 2017:

Starting today. Hoping for at least 8 lbs for the week!

Starting weight 162 (total goal weight: 139). The evenings will be the hardest for sure.

Wish me luck!

Michelle on August 20, 2017:

Ok so I did this diet two weeks ago and lost 6 1/4 pounds but found day six and seven needed meat and bread. But I have kept 5 lb off last week and now ready to do it all over again keeping to it. Wish me luck starting weight 11st 10.5 lb. Hoping for a 11 lb loss xx

Heather on August 18, 2017:

Is it ok to do this while breastfeeding?

Stephen on August 14, 2017:

How about spices and herbs? They would go a long way to making the potato, rice, and salad tastier.

Pippa1304 on August 14, 2017:

I started this today! Really craving a proper meal but I think I'll be alright controlling myself as it's only for a week!

I didn't realise how hard it is to eat just fruit, took me an hour to finish breakfast! Going well though, looking forward feeling healthier!

Steve on August 13, 2017:


Can I eat sprouts with this diet plan everyday?

Patricia Scontriano on August 09, 2017:

I feel great. You need to have motivation in order to keep going. One day at a time. I love my fruit and my stationary bicycle.

Sofia on August 02, 2017:

Do I need to eat a whole watermelon

Sylvia Boctor on August 01, 2017:

What about cantaloupe ?

Ummy on July 28, 2017:

I am starting tomorrow please i dont eat banans can you recommend subtitute for banana thanks

BZ on July 25, 2017:

Can I drink a full glass of water with my fruit? Or should I wait an hour before or after I eat?

dgallup on July 20, 2017:

The day went well I don't feel tired or hungry. lets see what day two brings.

Jessica on July 18, 2017:

It's going great so far, I'm on day one and so far I have no cravings and feel full when I get hungry I have another apple or peach.

Lizzy Balquier on July 18, 2017:

I'm not able to get pomegranete so what could I substitute for that?

Rahul Chopda on July 17, 2017:

I have A Back Pain So I Don't Try To Exercise At Home.

Hana ana on July 09, 2017:

Can you tell me all the diet please?

Cecilia on July 07, 2017:

Can I eatany of these on day 1: strawberries, raspberries, apricots, nectarines, plums, pineapple?

Jo on June 18, 2017:

gets a little bit tougher on day 2

gladys foust on June 10, 2017:

where is the receipt for the soup and salad

Jaz on June 10, 2017:

Can you eat Dulce during this diet. It's full of iron type of seaweed?

Pam on June 02, 2017:

What if you have Thyroid disorder? Will this plan need to be changed in any way?

BECCA on May 30, 2017:


JaneB on May 29, 2017:

Just starting

A on May 18, 2017:

Lmao. The part where they say milk is better for u and has less calories than almond milk. What a joke! Exact opposite of the truth!

Caz76 on May 07, 2017:

I am starting the diet tomorrow. Thanks for the diet plan

lexi on May 06, 2017:

is it okay to use lemon juice instead of lemons

Yesenia Torres on April 14, 2017:

Im on Day#1 and i feel great i was energized all day with the fruit i ate. Amazing diet im so excited to keep going!!

Sam on April 14, 2017:

Hey there. Is there something else to follow once the week is done? Also what advice would you give to newly pregnant women wishing to follow this diet

Maryam on April 11, 2017:

Can I have dates on this day?

Jamie on April 02, 2017:

Would you people stop toturing him? Just follow the damn diet plan as laid out as he has said 50 times already. If it's not on the list then guess what? Don't eat it! Lol my good God.

Jena on March 29, 2017:


I'm on my 2nd day :)

Yesterday, i haven't eat watermelon and pomegranate

I only eat Apple , Orange and Tangerine.

Is it ok ?

Shall i start again?

Thank you

Green-Queen on March 20, 2017:

My second week♡

shelby on March 19, 2017:

what if I am lactose intolerant? Any suggestions for the milk day?

Lau on March 14, 2017:

I am on day 1, however, instead of putting the honey in my lemon drink, i put it in my coffee....I feel great, just had fruits for lunch (cheated with a cucumber because I had seen it could replace a fruit (from the GM diet which is very similar but never tried it), then later saw in this comment thread that cucumber is not a replacement). Any recommendations or tips from fellow dieters?

Sherry on March 08, 2017:

I cant take the cabbahe soup at all, it makes me throw up, how can i replace it, can i eat the vegetables raw ??

Melanie on February 28, 2017:

A whole watermelon? Omg

Tina on February 26, 2017:

Can you eat eggs or chicken any of these days?

Edward Happer MSc (author) on February 16, 2017:

@Mimi oat or barley based bread is the best.

Mimi on February 15, 2017:

I started the diet today... Drink is delicious!... I am a sabbath observer and need to eat some sort of bread on Friday and Sat.... What do u recommend- whole wheat, spelt.... Around one serving...

Ayesha on February 13, 2017:

I want to ask u can i take tea instead of coffee?

Ned Phillips on February 11, 2017:

I am on day 2 of this 7 day adventure. Day 1 was pretty great. My starting weight was 166.6 pounds or 75.7 kilograms! I ate lots of watermelon. I was unable to eat 4 apples, as I bought huge honey crisp ones that were so beautiful. I did not exercise, but I will do Slim-in-6 starting today. The boiled potato was a great way to start day 2! I am looking forward to the salads. I plan to be good and keep going. I have been on the road for 3 weeks and it has been brutal!

Thasni on February 08, 2017:

I used tgis diet fir week and lostbonly 2 kg, I'm trying to continue this plan. Will i lose more than 2 kg in my upcoming weeks

tim rogers on January 23, 2017:

This diet worked for me for 3 days, I lost 2.5kgs but wasnt prepared to push through any futher.... Mentally I dropped my bundle a bit but that was from not managing my anxiety I suffer...I thankyou for getting me onto this Haris, only 3 days but it got me into the right path..


Edward Happer MSc (author) on January 19, 2017:

@tim roger skin on is always best.

tim rogers on January 18, 2017:

First day at night was tough, must of been the low blood sugar... Second day now and apart from tiredness, not too bad...

tim rogers on January 17, 2017:

Day 1, lunchtime in Melbourne, going fine only nervous about dinner.. Usually a meat and potato man...

P.S. Apples skin on/off?

Tim Rogers on January 17, 2017:

Day 1, feeling fine... Nervous about fruit for dinner but otherwise A.O.K..

Socrates on January 16, 2017:

Day 1 was actually really tough. At around 3-3:30 I was starving! I ended up having some nuts to help me get through it all. Oh I also decided to add a boiled egg white in the morning because I don't feel there is enough protein in day 1. I didn't eat the amounts of recommended apples or oranges but I did a good variety. I had, in addition to those and the pomegranate, papaya, mango, clementine, 1/2 grapefruit, pineapple and kiwi. Not sure day 1 was a success for me.

Melzawarrener on January 10, 2017:

can I eat avocados on day one?

Edward Happer MSc (author) on January 10, 2017:

@Dianeli tomato as a veggie not with fruits.

Dianeli on January 09, 2017:

For this diet. Can I choose tomatoes as a fruit? Or is it considered a veggie for this diet?

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