Lose 10 Pounds in a Week: Day One

Updated on January 6, 2017
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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 everyday 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

Choose Fruits With Low Sugar Content.

These include watermelon, raspberries, blackberries, and strawberries.

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.

Fruit juice is not allowed today!

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.

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.

Fruit and Healthy Weight Loss

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.

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 50mg 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? 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.

Join Our Community!

How is it going? Are you finished with day one?

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    • profile image

      Maxine 4 hours ago

      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.

    • profile image

      Zizi 28 hours ago

      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...

    • profile image

      Lin65blue 13 days ago

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

    • profile image

      Princella08 6 weeks ago

      Can you have a protein shake on this diet?

    • profile image

      Razeeb 7 weeks ago

      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.

    • profile image

      Susan 3 months ago

      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 profile image

      chestnutslippers 3 months ago

      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.

    • profile image

      ideliza 3 months ago

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

    • profile image

      Marie 3 months ago

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

    • Bilaras profile image

      Edward Happer MSc 3 months ago

      avocados on fruit days

    • profile image

      lynmarie1111 3 months ago

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

    • Bilaras profile image

      Edward Happer MSc 4 months ago

      @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.

    • profile image

      reachteresa 4 months ago

      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.

    • profile image

      Victoria Brogdon 5 months ago

      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

    • profile image

      Clyde 5 months ago

      Is tomato juice allowed on day one?

    • profile image

      almaz 5 months ago

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

    • profile image

      Jess 5 months ago

      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?

    • profile image

      domesy 5 months ago

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

    • profile image

      AyeSha 5 months ago

      Can a feeding mothet do this diet?

    • profile image

      Waseem 7 months ago

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

    • profile image

      Aubrey 7 months ago

      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.

    • profile image

      Wonderful detox 8 months ago

      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.

    • profile image

      Mary 8 months ago

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

    • profile image

      Jane 8 months ago

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

    • profile image

      dezeray garcia 8 months ago

      can we do this diet while breastfeeding??

    • profile image

      Manda 8 months ago

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

    • profile image

      Erin K 8 months ago

      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.

    • profile image

      Alexander Ellul 8 months ago

      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?

    • profile image

      Beth 8 months ago

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

    • profile image

      Sandhya 9 months ago

      Thanks for this website!

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

    • profile image

      Neki 9 months ago

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

    • profile image

      Marie gil 9 months ago

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

    • profile image

      Katie 9 months ago

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

    • Bilaras profile image

      Edward Happer MSc 9 months ago

      @keppe Good luck

    • profile image

      Keppe 9 months ago

      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!

    • profile image

      Michelle 10 months ago

      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

    • profile image

      Heather 10 months ago

      Is it ok to do this while breastfeeding?

    • profile image

      Stephen 10 months ago

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

    • profile image

      Pippa1304 10 months ago

      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!

    • profile image

      Steve 10 months ago


      Can I eat sprouts with this diet plan everyday?

    • profile image

      Patricia Scontriano 10 months ago

      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.

    • profile image

      Sofia 10 months ago

      Do I need to eat a whole watermelon

    • profile image

      Sylvia Boctor 10 months ago

      What about cantaloupe ?

    • profile image

      Ummy 10 months ago

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

    • profile image

      BZ 10 months ago

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

    • profile image

      dgallup 11 months ago

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

    • profile image

      Jessica 11 months ago

      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.

    • profile image

      Lizzy Balquier 11 months ago

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

    • profile image

      Rahul Chopda 11 months ago

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

    • profile image

      Hana ana 11 months ago

      Can you tell me all the diet please?

    • profile image

      Cecilia 11 months ago

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

    • profile image

      Jo 12 months ago

      gets a little bit tougher on day 2

    • profile image

      gladys foust 12 months ago

      where is the receipt for the soup and salad

    • profile image

      Jaz 12 months ago

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

    • profile image

      Pam 12 months ago

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

    • profile image

      BECCA 12 months ago


    • profile image

      JaneB 12 months ago

      Just starting

    • profile image

      13 months ago

      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!

    • profile image

      Caz76 13 months ago

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

    • profile image

      lexi 13 months ago

      is it okay to use lemon juice instead of lemons

    • profile image

      Yesenia Torres 14 months ago

      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!!

    • profile image

      Sam 14 months ago

      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

    • profile image

      Maryam 14 months ago

      Can I have dates on this day?

    • profile image

      Jamie 14 months ago

      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.

    • profile image

      Jena 14 months ago


      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

    • profile image

      Green-Queen 15 months ago

      My second week♡

    • profile image

      shelby 15 months ago

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

    • profile image

      Lau 15 months ago

      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?

    • profile image

      Sherry 15 months ago

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

    • profile image

      Melanie 15 months ago

      A whole watermelon? Omg

    • profile image

      Tina 15 months ago

      Can you eat eggs or chicken any of these days?

    • Bilaras profile image

      Edward Happer MSc 16 months ago

      @Mimi oat or barley based bread is the best.

    • profile image

      Mimi 16 months ago

      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...

    • profile image

      Ayesha 16 months ago

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

    • profile image

      Ned Phillips 16 months ago

      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!

    • profile image

      Thasni 16 months ago

      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 profile image

      tim rogers 17 months ago

      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..


    • Bilaras profile image

      Edward Happer MSc 17 months ago

      @tim roger skin on is always best.

    • tim rogers profile image

      tim rogers 17 months ago

      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 profile image

      tim rogers 17 months ago

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

      P.S. Apples skin on/off?

    • profile image

      Tim Rogers 17 months ago

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

    • profile image

      Socrates 17 months ago

      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.

    • profile image

      Melzawarrener 17 months ago

      can I eat avocados on day one?

    • Bilaras profile image

      Edward Happer MSc 17 months ago

      @Dianeli tomato as a veggie not with fruits.

    • profile image

      Dianeli 17 months ago

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

    • profile image

      Linda 17 months ago

      The diet plan says 1 watermelon, how many strawberries can we have to replace the 1 watermelon ?

    • Bilaras profile image

      Edward Happer MSc 17 months ago

      @Alex Dan if you had cheat session after a workout session than its no that bad. This diet works well with light or moderate exercise routine even if you cheat a little.

    • Alex Dan profile image

      Alex Dan 17 months ago

      Oh dear, I cheated on day 1 with a slice of toast and Cashew nut butter but I was so hungry after exercising at midday. Going to start again tomorrow having read that I can have avocado on fruit days. Wish I had read that before I launched into my slice of toast! Other than the first fruit day it looks very manageable. Lets hope I can make it through day one tomorrow and thanks for adding the diet.

    • Bilaras profile image

      Edward Happer MSc 17 months ago

      You need to go to main articles "Lose 10 Pounds in a Week: 7 Day Diet Plan" it has all seven links

    • Bilaras profile image

      Edward Happer MSc 17 months ago

      @Edd2 i respond to as many questions as i can but there are just too many emails, comments and facebook messages ... so i try answer the important ones.

    • profile image

      i only see what to eat for day one and not the other days? 17 months ago

      I now see day 2 but where is day 3 4 5 6 and 7?

    • profile image

      Edd2 17 months ago

      Hi. Im new.

      Unfortunately it looks like you have not responded to anyone since " Haris

      4 years ago from Earth"

      Is that your normal reply time or have I got some settings wrong?

      Please forgive if I have.

      Kind regards


    • profile image

      Srikar 17 months ago

      I am planning to follow this diet for the first week of every month and eating normally during the rest of the month, if I repeat the same for a period of 6 months and exercise for minimum of 30 minutes everyday will I put down 60 lbs ?

    • profile image

      Evah 17 months ago

      Had my first day and looking forward to my second one.

    • profile image

      harshal 18 months ago

      do u mean 1 whole watermelon

    • profile image

      samira 18 months ago

      I am in day one, I feel good I ate a lot of fruit which I love very much. I hope is fine to eat: 2 Apple 2 oranges 1kg watermelon 1 grapefruit 1 pomegranate.

    • profile image

      Nadd 18 months ago

      I've tried different diets , I exercised but my weight doesn't change. I am not fat but those few pounds are bothering me. Is it related to my metabolism or its just the last few pounds are stubborn? And would this diet plan work for me?

    • Bilaras profile image

      Edward Happer MSc 18 months ago

      @Ili yes people with thyroid issues can follow this diet.

    • profile image

      Ili 18 months ago


      This plan is suitable for those who having a thyroid body type?

    • Bilaras profile image

      Edward Happer MSc 18 months ago

      @Yasmeen Moustafa yes you can do that add some oranges and pomegranate too.


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