Lose 10 Pounds in a Week: 7 Day Diet Plan

Updated on June 19, 2018
Bilaras profile image

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

Expert Advice for Weight Loss

I discovered this diet plan when I needed to lose weight quickly. I had a fitness exam and needed to lose five pounds, but I wanted a healthy weight-loss plan, not one that would tell me to starve myself. This plan worked for me, and if you want to lose ten pounds in a week, you have come to the right place.

I am a registered dietitian and nutritionist. My focus is to promote whole food nutrition, so you will not find any weight-loss medicines or supplements in this diet plan. The only things you need to lose weight are healthy, fresh food from your local market. I own a nutrition clinic where I provide healthy eating and exercise counseling to families to help young children maximise their growth and health potential. I know all about the weight-loss pills on the market. Most of them are unhealthy and cause nausea, diarrhea, and other serious symptoms.

Follow this plan carefully and you will likely lose 10-15 pounds. This diet is healthy. It is all about losing weight by controlling your food intake. You will lose weight and also notice some positive effects on your skin and digestive system.

Lose 10 Pounds in a Week

Overview of Allowed Foods
Day One: Eat only low-sugar fruit today. No bananas! Choose apples, pomegranates, and any citrus you like. Drink 12 glasses of water.
Day Two: Vegetables only. Start the day with a boiled potato. Eat the salads of your choice, plus drink 12 glasses of water.
Day Three: You're allowed both fruit and vegetables today. No potatoes or bananas. Drink 12 glasses of water.
Day Four: Eat eight whole bananas today. Make and eat today's basic vegetable soup recipe. Drink three glasses of milk. Also, drink 12 glasses of water.
Day Five: Eat six small tomatoes today plus a serving of plain, boiled rice. You can also have more vegetable soup, apples, oranges, and grapefruit. Drink at least 10 glasses of water
Day Six: Eat a small serving of rice. You can have vegetable soup three times. Drink at least 10 glasses of water.
Day Seven: Eat a small serving of rice. You can have vegetable soup and vegetable salad today. Drink at least 10 glasses of water, plus fruit juice if desired.

The Seven Day Diet Plan: Menus and Expert Weight-Loss Advice

Weigh Yourself Now, Then Wait a Week

One very important rule: Put your scale away for the week. That's right. I don't want you to weigh yourself for the entire seven days of the diet. The reason for this is to focus on how much better you feel rather than on the number of pounds you lose. At day seven you can pull out your scale and step aboard to see how many pounds have come off.

On day one you can eat any kind of fruit except bananas.
On day one you can eat any kind of fruit except bananas.

Eat Only Fresh Food!

On the second day, eat all the vegetables you want.
On the second day, eat all the vegetables you want.

On the second day of the diet, eat any type of vegetable you want, as much as you want. You can eat them either raw, in a salad, or boiled with salt and pepper.

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 posted. 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 Day One.

  • Why do people get different results with this diet plan? Medical conditions can play a big role in weight gain or loss. It is important to understand any medical conditions you may have before going on a diet. Many different issues can lead to abnormal weight gain, including thyroid issues. If this is a concern for you, read this article on hypothyroidism and its effect on weight. Mental health issues can also lead to weight gain or loss. If you struggle with anxiety, you may experience abnormal weight gain. Make sure to ask your doctor for advice about how to manage the anxiety without over-eating.
  • I am hungry and light-headed before bed. What should I do? Eat some fruit before bed, take a five-minute walk, sit down for about ten minutes, and then go to bed.
  • Is alcohol allowed on this diet? No.
  • Can I continue the diet after the first week is over? Yes, you can continue for two weeks. Then take a break for a few days and continue again for another two weeks if you want.
  • Is chewing gum allowed? Yes, sugar-free gum is allowed.
  • I am on day four and I am very discouraged. I don't feel as if I am losing any weight at all. I encourage you to complete the seven days. Don't be too disappointed if you don't lose all ten pounds. Everybody and metabolism is different. Do be careful, however, to follow the diet exactly. Don't eat less food than is recommended in your effort to lose weight as that will throw off the diet's chemistry.
  • Can I substitute anything for rice? Yes, you can have a potato, quinoa, or millet instead of rice.
  • I messed up on day two. Should I go back to the day one menu or can I just repeat day two again? If you mess up or cheat a little, just repeat the day and continue on from there.
  • I am fasting for Ramadan. Can I do this diet? Yes, but you will have to spread your meals out. Drink cold water at 4 a.m. Wait 15 to 20 minutes and eat a big meal with the foods on that day's menu. Then at 7 p.m. when you can break your fast, drink another glass of cold water and wait 15 to 20 minutes. Eat another meal. Repeat through the evening, eating small meals until bedtime.
  • Can I substitute store-bought low-calorie soup for the homemade soup? No, it is best if you make it yourself fresh for the day you will eat it.
  • Can I eat less than the recommended amount? Yes, only if you feel satisfied with less food. Do not starve yourself. It will add an unwanted stress to your mind and when people get stressed they adopt bad eating habits, like more frequent meals and large portion sizes (1).
  • Where is the soup recipe? Yes, soup recipe is on day four article but you can always add your own healthy ingredients to make it tastier. Just stay away from heavy oil drizzles and premixed store formulas. Bone broth can also be added to this soup, provided it’s homemade.
  • So how does the diet work? High trans fat diets cause obesity and other health issues (2). Fat deposits under your skin make you grow in size and weight. To lose weight you need to cut back on fatty, high-calorie foods. Some so-called health experts recommend cutting down on all types of carbohydrates, which I believe is the big mistake. Not all carbohydrates are bad and this diet plan has plenty of carbs. When you cut down fats with carbs, you restrict yourself from almost al satisfying foods, which leads to starving, feeling stressed all the time, and not being able to carry out daily life activities. So to lose weight, you just need to limit your calorie intake or adopt a calorie-deficit diet.
  • How do I keep weight off? Increase fruits and vegetables in your diet. You will end up eating fewer calories which is a key strategy for weight loss and maintenance.
  • Why am I gaining weight? There are few factors that cause weight gain, but the top two on my list are poor food choices and very limited physical activity. Eat healthy, well-balanced food and stay active. Incorporate a light workout routine to keep your weight in check.

You are allowed to drink green tea (above).
You are allowed to drink green tea (above).

Allowed Beverages

In addition to water, you're allowed to drink:

  • Green tea: Contains polyphenols, which are powerful antioxidents (5,6)
  • Coffee with or without milk
  • Lemonade (recipe on the dedicated page for day three of this diet)

Do You Need to Lose Weight?

This question is a personal one and ultimately the answer depends upon your health and how you feel. Some things to consider are:

  • Has you doctor recommended that you lose a few pounds for cardiovascular health?
  • Do you have high blood pressure?
  • Are you experiencing any joint pain as a result of carrying excess weight?
  • Are you light-framed or heavy-framed and what is your height?
  • What is your body-mass index (BMI)?

Height and Healthy Weight Chart for Women (Weight in Pounds)

Height (Feet Inches)
Small Frame
Medium Frame
Large Frame
4' 10"
102-111
109-121
118-131
4' 11"
103-113
111-123
120-134
5' 0"
104-115
113-126
122-137
5' 1"
106-118
115-129
125-140
5' 2"
108-121
118-132
128-143
5' 3"
111-124
121-135
131-147
5' 4"
114-127
124-138
134-151
5' 5"
117-130
127-141
137-155
5' 6"
120-133
130-144
140-159
5' 7"
123-136
133-147
143-163
5' 8"
126-139
136-150
146-167
5' 9"
129-142
139-153
149-170
5' 10"
132-145
142-156
152-173
5' 11"
135-148
145-159
155-176
6' 0"
138-151
148-162
158-179

Height and Healthy Weight Chart for Men (Weight in Pounds)

Height
Small Frame
Medium Frame
Large Frame
5' 2"
128-134
131-141
138-150
5' 3"
130-136
133-143
140-153
5' 4"
132-138
135-145
142-156
5' 5"
134-140
137-148
144-160
5' 6"
136-142
139-151
146-164
5' 7"
138-145
142-154
149-168
5' 8"
140-148
145-157
152-172
5' 9"
142-151
148-160
155-176
5' 10"
144-154
151-163
158-180
5' 11"
146-157
154-166
161-184
6' 0"
149-160
157-170
164-188
6' 1"
152-164
160-174
168-192
6' 2"
155-168
164-178
172-197
6' 3"
158-172
167-182
176-202
6' 4"
162-176
171-187
181-207

How to Calculate Your Body Mass Index (BMI)

Your BMI is a value derived from your body weight and height. It is a way of quantifying the amount of tissue mass (muscle, fat, and bone) in your body.

  • To calculate your BMI, you will need to know your height (in meters or inches) and your weight (in kilograms or pounds). You will divide your weight by your height.
  • Metric: BMI = Weight (Kg)/Height (m)2
  • American: BMI = Weight (lb)/Height (inches)2 x 703

Results:

  • 18.5 or under: Underweight
  • 18.5-24.9: Normal
  • 25-29.9: Overweight
  • 30 or above: Obese

Day one of this seven day plan features all types of fruit except bananas.
Day one of this seven day plan features all types of fruit except bananas.

Join Our Community!

Will you try this diet to lose ten pounds in a week?

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Comments

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    • profile image

      Gai Dawson 

      7 days ago

      Starting today

    • profile image

      yusra 

      2 weeks ago

      i want to start this ..does it really work?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      3 weeks ago

      @Mayumi Sariputra oats are good but processed soups are not a good option. Go for homemade soups.

    • profile image

      TB 

      4 weeks ago

      This diet ALWAYS works for me when I'm in a crunch for an event! I absolutely love it and it's so easy and do-able!

    • profile image

      Mayumi Sariputra 

      4 weeks ago

      Can i substitute the soup with knor or maggie soup readymade soup or maybe oats because i cant find all the ingredients

    • marypatric profile image

      marypatric 

      7 weeks ago from usa

      I think it is an awesome post for all health food eater.

    • profile image

      Vasiti 

      7 weeks ago

      I tried this diet before...it works..i lost the 10kg weight and my skin really improved alot.. cleared up..also i felt light and fresh...tried it last year..will do it again...

    • profile image

      Shardae 

      7 weeks ago

      Can I substitute watermelon for bananas? I am allergic to bananas

    • profile image

      Beverly Drain 

      8 weeks ago

      I already lost 24Ibs since last year and I cut out all red meats bacon sasuages , deserts only cream and splendid in coffee I drimk 8 8 ounces of water daily. I walk 3 to 5 miles per day and I am 60 I take no meds just vitamins , and I get my wellness checkups yearly.

    • profile image

      Jody Clark 

      2 months ago

      Can I workout on this diet plan?

    • profile image

      ngamngams 

      2 months ago

      i want to exact time table of diet

    • profile image

      Irene Burton 

      2 months ago

      Soup Instructions

      Heat 2 tablespoons of olive oil in a large pot over medium heat.

      Add celery, onions, bell peppers, and carrots.

      Saute until slightly tender.

      Stir in garlic.

      Pour in chicken broth.

      Stir in tomatoes and cabbage.

      Bring to a boil and then reduce heat.

      I also use this as the 7 day cabbage soup diet

    • profile image

      tbtimm@hotmail.com 

      2 months ago

      I have 10-15 pounds to lose & need help!

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      3 months ago

      period irregularities were never reported while on this diet

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      3 months ago

      Follow the day 4 article . All links are given above.

    • profile image

      Phil 

      3 months ago

      Need soup recipe

    • profile image

      eRIN newcomb 

      3 months ago

      Can I still do this while on my period?

    • profile image

      MARWA Salem 

      3 months ago

      are olives allowed in vegetables day? and can I eat vegetables soup in day 2???

    • profile image

      Shonda 

      3 months ago

      Can I substitute something for the bananas and tomatoes? I don't like either.

    • profile image

      anya 

      3 months ago

      well i am on day 3 and already lost 4 pounds! i eat less than recommended because i simply can't eat so many fruits and veggies, but at the same time i am not hungry at all.

    • wpcooper profile image

      Finn Liam Cooper 

      3 months ago from Los Angeles

      Well it looks like it might make a lot of sense. 7 pounds in one week sounds extreme, although sometimes my weight fluctuates daily.

      I don't know if I could give up meat or filling foods and just drink water and eat air.....but it is a nice article.

    • profile image

      Darlene 

      3 months ago

      I'm allergic to tomatoes, what can I substitute that will be similar enough to give the same results?

    • profile image

      Mary 

      3 months ago

      What about dried fruits? are they allowed?

    • profile image

      Mary 

      3 months ago

      Now I'm at day 1, I searched and understood that raisin and date are in the category of fruits. Are we allowed to eat some of them?

    • profile image

      Jfhdjsoslmdjcn 

      3 months ago

      This is ok i guess?

    • profile image

      Mrsjhangir 

      4 months ago

      I want to start anyone join???

    • profile image

      Mike 

      4 months ago

      Can I eat frozen food? I know it mentions fresh but some of the vegetables are different to find "fresh" in my area.

    • profile image

      mano 

      4 months ago

      can i drink milk on daily basis along with this diet plan? as i have to nurse my little one... plz help me out whether this plan works or not with this change

    • profile image

      Harshita chouhan 

      4 months ago

      This is fabulous diet plan I hope that u bring more videos related to this. Thanks a lot.

    • profile image

      Manal 

      5 months ago

      Can I substitute banana with other fruit ? I am allergic to banana

    • profile image

      Rose 

      5 months ago

      Can I follow this diet while breast feeding??? I gain a lot of weight because I'm always hungry what should I do? Thanks

    • profile image

      Stella Adamou 

      5 months ago

      Hi! Can we have avocado on day 1??

    • profile image

      Craig 

      5 months ago

      I followed this religiously and exercised my tail off. Only lost 6 pounds.

    • profile image

      Nana 

      5 months ago

      Can we use spices?

    • profile image

      Deb 

      5 months ago

      what kind of dressing is allowed on the salads? and where is the soup recipe?

    • profile image

      Mommy 

      5 months ago

      Can i follow this diet while breastfeeding?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      5 months ago

      lost of people and i am here to help

    • profile image

      Kat0402 

      6 months ago

      Anybody doing this now?

    • profile image

      JANOO 

      6 months ago

      CAN I EAT MUSKMELON N WATERMELON?

    • profile image

      Wendi 

      6 months ago

      Can you have any type of dressing on the salad of veggies?even just vinegar of some sort?

    • profile image

      Chloe4444 

      6 months ago

      I am just finishing day 4!! Feeling good, can see the weight dropping off already!

      Feeling very healthy!! Looking at Foods so differently and realising how little care I look in eating the right foods prior!! Well on my way to 10pounds loss! Thank you!!

    • profile image

      shaun@shaunann.com 

      6 months ago

      ready. Need soup recipe?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      6 months ago

      Maintaining a healthy balanced diet will keep this weight off. Add a daily brisk walk of 30 mins to your daily routine.

    • profile image

      Chinny 

      6 months ago

      Will my previous weight come back after I finish this diet? What can I do to maintain my weight after this?

    • profile image

      Brenda 

      6 months ago

      What can I eat in place of the bananas

    • profile image

      MaryBeth 

      6 months ago

      How do I know if I'm small, medium or large frame?

    • profile image

      Juwan 

      6 months ago

      Can I eat mushrooms as vegetables?

    • profile image

      Zeena 

      6 months ago

      I am on day 3 today, I ate some fava beans as part of vegetables is that ok??

    • profile image

      Sophia Spencer 

      6 months ago

      i am going to do this diet

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      7 months ago

      I am currently busy with my other projects and cannot reply to all comments. Most of the questions have already been answered in previous conversations.

    • profile image

      jen56colloton 

      7 months ago

      Curious as to why the majority of the questions asked about the diet are not answered?

    • profile image

      Richu 

      7 months ago

      Can I work out while taking the diet?

    • profile image

      Nkechi Njoku 

      7 months ago

      My baby is 4 months can I do the diet please reply I need answer

    • profile image

      Usha 

      7 months ago

      Successfully going thru second day with lot of veggies. Msg ur progress of my third day .....

    • profile image

      jen56colloton 

      7 months ago

      What can be eaten instead of bananas on Day Four ?

    • profile image

      Carrie 

      7 months ago

      I got to day two and developed and severe headache and nausea. This was terrible. I had to stop. I will never look at a cabbage salad again.

    • profile image

      Jenni 

      7 months ago

      Starting my diet tomorrow!!! So excited

    • profile image

      Usha 

      7 months ago

      Hi. I am planning to start this diet tomorrow wish me good luck

    • profile image

      Kay 

      7 months ago

      Hi. Is peanut butter fattening or good for dieting?

    • profile image

      Lisha 

      8 months ago

      I really do not like bananas, can I substitute it for anything else?

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      8 months ago

      yes you can take sweetener with your coffee

    • profile image

      Mary Ann 

      8 months ago

      Bananas make me gag. Can I substitute another fruit?

    • profile image

      Tanz 

      8 months ago

      Hey my day 3 today .. very low energy but trying to stick to the diet .. will keep u guys posted

    • profile image

      Mickogee 

      8 months ago

      Can you have a sweetner with your coffee?

    • profile image

      Omar 

      8 months ago

      Hi

      Can i use my whey protein during this diet plan?

    • profile image

      Keppe 

      8 months ago

      Karla, are you done with the week? How did it go overall?

      I'm starting tomorrow.

    • profile image

      Karla 

      8 months ago

      I am on the 3rd day and have lost 4 lbs already. I have been doing 30 minutes of fast walking each day with it. I feel great. When you cut out the processed junk, the weight comes off!

    • profile image

      Andrea 

      8 months ago

      Where can I find soup recipe ?

    • profile image

      Char 

      8 months ago

      Can I use boiled soup,I don’t like salad

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      8 months ago

      yes eat sweet potato with vegetables

    • profile image

      celia turakira 

      8 months ago

      can I continue with my exercise program me while on this seven diet plan?

    • profile image

      Debra Boynton 

      8 months ago

      Can I have sweet potato

    • profile image

      David 

      9 months ago

      Does this even work, 1-2 pounds a day dosent sound right?

    • profile image

      Jinie 

      9 months ago

      Can i eat Oats duaring this?

    • profile image

      Heather 

      9 months ago

      Any good recommendations to substitute watermelon or any melons for that matter. I can't stand melon.

    • profile image

      MAriela 

      9 months ago

      On day 4 I got constipation,

      I just have 6 bananas

    • profile image

      Joiee 

      9 months ago

      Hello, doing this and need the veggie soup recipe please.

    • profile image

      ashley 

      9 months ago

      can you put salsa on your salads since its just lemon and salt and veggies

    • profile image

      Ashley 

      9 months ago

      can you add any other seasoning besides salt and pepper such as cayenne garlic powder or onion powder chili powder etc.

    • profile image

      Mariela 

      9 months ago

      I’m making this. Today is my second day of the died and I feel great. Just missing protein like chicken. But I put myself to do it and I will do it with God help. I’m hoping to lose a least 5 pount or little more. I haven’t waited myself but I feel good just kind of wierd. Today I have just vegetables and at the end of the day I didn’t want to eat them I just was so full. I didn’t eat much but I just thought it was enough for today.

      I have a question?

      Can a drink tee with Honey or without? Also the tee has to be decaf or doesn’t matter?

      Thansk

    • Bilaras profile imageAUTHOR

      Edward Happer MSc 

      9 months ago

      Avoid packaged, sugar coated nuts or energy bars.

    • profile image

      Yvonne Magdalene Cunningham 

      9 months ago

      Are you allowed nuts and seeds

    • profile image

      sam 

      9 months ago

      I'll be starting this diet today! will post my day by day review! good luck to everyone. ive got to lose 10 pounds for my pt test!

    • profile image

      Michell 

      9 months ago

      I always try to follow this diet but kinda give up during the middle. This time i want to lose 20lbs so my goal is to follow this diet plan for 2 weeks!!! Wish me luck

    • profile image

      Bre 

      9 months ago

      I am so ready to try this!! Anyone eles?!

    • profile image

      Liv 

      9 months ago

      I came across this yesterday and decided to give it a try. Today is Day 1.

      I started eating better and exercising over the last 3 weeks so I feel okay so far. I always struggle with being consistent but I will try my best to make it to the end!

    • profile image

      Ruth 

      9 months ago

      I am pregnant....can I do this diet?

    • profile image

      Lin H. 

      10 months ago

      I'm on day 6 and go for yearly checkup tomorrow ! Question ...if I continue for week 2 do I start on Day 1 again ?

    • profile image

      Princy 

      10 months ago

      Iam starting tomorrow anyone who wants to start tomorrow as well for us to encourage each other

    • profile image

      Sujal 

      10 months ago

      Can u people substitute tomatoes with anythingelse???

    • profile image

      slimIn2018 

      10 months ago

      will be starting tomorrow

    • profile image

      Ritah Mak 

      10 months ago

      Anyone wishing to start we do it together

    • profile image

      Laura M 

      10 months ago

      What can I substitute the bananas with? I am allergic to bananas.

    • profile image

      Allison 

      10 months ago

      Terrible diet idea, basically starving individuals of any protein or healthy fats for 7 days... Both of which you need to maintain health, yoyo diets aren't long term solutions

    • profile image

      Evelyn Tolliver 

      10 months ago

      Can I switch days? Have an event on day 4. I can eat just fruit and veggies, but not bananas and milk.

    • profile image

      Jane 

      10 months ago

      Can you substitute tomato's for something else?

    • profile image

      Leeza 

      10 months ago

      I'm on day 2 and it says I can have broccoli, can I also have cauliflower?

    • profile image

      Anna 

      10 months ago

      On day three. I cant wait to weigh myself after day 7

    • profile image

      Keppe 

      10 months ago

      Hi Kellie,

      I'm starting today the 2nd as well! I work out too and am planning to continue it through this week-long challenge.

    • profile image

      Bridget 

      10 months ago

      Can i use any vegetable soup . I make my own , roast red pepper and sweet potato, with onions, garlic and a little chilli to give a kick. There is no fat in this.

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