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Lose 10 Pounds in a Week: 7 Day Diet Plan

Updated on June 20, 2017
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Haris 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 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 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. Every body 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 more tasty. 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 makes 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 you 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 less calories which is key strategy for weight loss and maintenance.

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.

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    • profile image

      MB 25 hours ago

      Allergic to tomato, is there a substitute?

    • profile image

      Shiva kumar veeramalla 35 hours ago

      Hi sir I'm in navarathri pooja fasting without rice how can I plan for perfect diet

    • profile image

      AG 4 days ago

      I Love this diet!! I have done it several times now! Everytime I start I lose 5 pounds in the first week!! Today I weighed in and lost 5 pounds, I am starting week2 for a bit more weightloss.

      I always struggle with Day 3 salad, any advice on how to make it more bearable?

    • profile image

      Cheyanne 4 days ago

      I followed this diet to a T and gained two pounds. Why?

    • profile image

      Pairman bazai 8 days ago

      I am gonna start a diet plan for the very first time in my life, will it help or not?

    • profile image

      Yeya 9 days ago

      Can i eat oatmeal?

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      Kelsie 9 days ago

      So do we not eat any meat?

    • profile image

      Joe 10 days ago

      I don't drink milk. What should I drink instead

    • profile image

      james 11 days ago

      am I allowed to eat non oiled nuts?

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      robie crow 2 weeks ago

      Hello there, first of all, thankyou for making me hopeful again! I just lost 4kg within 4 days. is that a good sigh or is it bad for health? I havn't done any sports during this days, i just followed your diet excatly. But now, I'm worried about the Jojo effect that could cause after the two weeks dietterm. what am i supposed to eat after the two weeks diet, so i won't gain weight anmore?

    • profile image

      Jen 2 weeks ago

      Wheres the soup and salad recipe?

    • profile image

      Deluwiel 3 weeks ago

      halfway thru day one - that's a lot of fruit!!! Will finish it up for dinner this evening. Really want to drop some pounds for a wedding next weekend. I think this will do it; just concerned about lack of protein.

    • Bilaras profile image
      Author

      Edward Harris MSc 3 weeks ago from Earth

      @barbie only when your body lacks glucose.

    • profile image

      Barbie 3 weeks ago

      so no protien is to be eaten i was told protein helps burn fat i see no protein in this 7 day diet

    • profile image

      Lisa 4 weeks ago

      I dont like bananas...can i replace them with something else?

    • profile image

      Jen 4 weeks ago

      Is there a nme for this diet? I need the app and can't find it.

    • profile image

      Brindha 5 weeks ago

      Hi

      Can i hv jackfruit and cherry in day 1?

      Thq

    • profile image

      Porche 5 weeks ago

      I would like to follow diet programe starting next week. I gained a lot of weight from pregnancy. I am now on 7th week after C section, will that be fine for me

    • profile image

      mimsical 5 weeks ago

      I'm in my third week now and come down a whole dress size. I haven't weighed myself though...but I have lost about 14lbs (1 stone) so far for sure as I know a certain pair of trousers only fit me at a certain weight. I am sure I could have lost more with exercise but didn't do any. I am just happy the weight started shifting after a year of 'thinking about it'. I love this diet.

    • profile image

      Sana 5 weeks ago

      Can i still drink apple cider vinegar on this plan?

    • profile image

      Shantivia 5 weeks ago

      Think I'm going to try this next week. It calls for creativity

    • profile image

      Brian 5 weeks ago

      Harris, thanks for the diet. I have done it 3 times and been successful every time. I am in the military and have used diet prior to PT test and it works well.

    • profile image

      Stuart 5 weeks ago

      Can you have potato in the veg soup ?

    • profile image

      Juhi 6 weeks ago

      Can papaya be added to fruits??

    • profile image

      Tim 6 weeks ago

      Tried this diet. Stuck with it but did change up soups and salads recipes. After 7 days I weighed in 15.2lbs lighter. Worked for me and I had a bum Achilles and didn't do the exercises that were recommended.

    • profile image

      Miss thang 6 weeks ago

      Starting diet tomorrow!

    • profile image

      Miss thang 6 weeks ago

      I'm a dancer and I need to stay fit!

    • profile image

      Anonymous 6 weeks ago

      Does this actually work? I'm starting tomorrow! I hope thiamine works and does anyone know where the soup recipe is?

    • profile image

      Bundle 6 weeks ago

      Good morning.

      Starting today, weighing in at 12st 0.1lb 3/4 oz I'm 5 ft 5 inch. Hoping for a 10 lb lose for my first holiday abroad in 7 years. Bikini here I come ☺

    • profile image

      mimsical 7 weeks ago

      Started yesterday and feel that I have lost weight - about 2lbs over 2 days I would say. Hopefully another gone by tomorrow. Stuck to day 1 - fruits and day 2 veggies/salad today with 12 glasses of water - but my mum added Quorn pieces to my boiled vegetables this evening. She assumed this was 'veg'...I looked it up and it is low cal, made from a fungus of some sort but does contain egg white. Was this a massive no-no?? Ugh.

    • profile image

      Jena 7 weeks ago

      I'm pregnant in my 4th week

      Can I do this plan ?

    • profile image

      Mehar un Nisa 7 weeks ago

      I am very fond of black tea with sugar. Can I take one cup of tea daily?

    • profile image

      NALINI D 7 weeks ago

      I am ready for this. I am going on a vacation in a week and also my birthday. Tired of feeling overweight and unattractive.

    • profile image

      Nadine 7 weeks ago

      What no protein, meat etc?

    • profile image

      kb0sire8@gmail.com 8 weeks ago

      i feel hungry a lot how can i go about it

    • profile image

      Kerwin 8 weeks ago

      Can vinegar be used on the salad and veggies to give flavor? No oil just vinegar?

    • profile image

      Cathy 2 months ago

      I did this 7 day diet a few weeks ago and I did lose 10 pounds. I could not eat all of the vegetables it called for. I liked the vegetable/fruit salad and the diet soup. I am going to try again.

    • profile image

      Zoe 2 months ago

      I ate some chocolate shortbread on day 6. Is the diet ruined now?

    • profile image

      Keppe 2 months ago

      Hi Jessica - are you starting today?

    • profile image

      Jessica J Johnson 2 months ago

      Ex cited to start

    • profile image

      Takel 2 months ago

      What can you replace tomatoes with

    • profile image

      harriet 2 months ago

      What can i replace the soup with? as i am not a fan of soup

    • profile image

      Keppe 2 months ago

      Day 1 is today. Starting weight: 162.8

      Ready to say goodbye to the 160's!

    • profile image

      Keppe 2 months ago

      I'm starting this tomorrow - excited! Anyone want to join me? I could use some accountabiliy.

      Impressive results, Floetry113!

    • profile image

      Val 2 months ago

      I didn't see the soup recipe. Can someone please help?

    • profile image

      Floetry113 2 months ago

      So.. I lost 19lbs to date. Took me a little longer (6 weeks) because I didn't follow it to the T. I am now working on my next 19lbs which will put me at exactly 200lbs. Good luck all..... Oh I am now challenging myself to go to the gym for 30 days straight. So excited!!!!!

    • profile image

      Sharon 2 months ago

      I mean can you have sugar free

      squash in the 12 glasses of water

    • profile image

      Sharon 2 months ago

      Can you use squish with 12 glasses of water

    • profile image

      Ranee 2 months ago

      Do you eat the whole watermelon or just a slice ??

    • profile image

      SMK 2 months ago

      when you say low sugar fruits do you mean low calorie fruits because the fruits you recommend are high sugar fruits

    • profile image

      Lea Schwartz 2 months ago

      I'm at a picnic and the only thing that fits day one is watermelon. Something is close is apple sauce. It that allowed?

    • profile image

      Deepika 2 months ago

      I lost only 2 pound in 1 week :( tried to do it next week, but I was starving :( how to deal with this... and why I havent lost as much as others ?

    • profile image

      Cindy 2 months ago

      How much is a glass of milk?

    • profile image

      MELISSA 2 months ago

      I lost 8 pounds in week one. I have started another week. Will post result again.

    • profile image

      Sarah Rushworth 2 months ago

      I have IBS and all the fruit in day one is giving me stomach problems and in feeling very lethargic any suggestions for day 2

    • profile image

      Sandra Oneill 2 months ago

      Can you drink homemade ice tea and hot black tea on this diet?

    • profile image

      rssc 3 months ago

      Can I continue to exercise (45minutes of HIIT 5-6x a week) and/or take protein powder on this diet?

    • profile image

      chelsea 3 months ago

      im on day three and i feel like i wanna throw up, my visions are blurry and i cannot balance myself. i have no energy at all i almost passed out. i dont think this is a really good diet plan for somepeople

    • profile image

      Fizah khalid 3 months ago

      I also have to lose approx 11 pounds for my medical test and i have 2 weeks for it. Im doing excercise and eating right but nothing is working ? Can anyone assure me that this diet will work or otherwise i cant risk it with the time i have. Please. Ps i am also fasting as im a muslim.

    • profile image

      TS 3 months ago

      Day 3 and loving the fruit/ veggie salad. But how much is a "glass of water" ?

    • profile image

      Alfoncina 3 months ago

      This is great I will like to do it...woow

    • profile image

      M. 3 months ago

      Is it okay not to drink Lemonade ? and can I eat any kind of vegetables or fruits?

    • profile image

      megan 3 months ago

      losing the pounds is great, but has anyone noticed a difference in their body? looking to do this, but worried it won't work.

    • profile image

      Julie 3 months ago

      I'm desperate to shed the pounds but I have a thyroid problem - dangerously under active so taking a lot of thyroxine. Also I have a serious heart problem (42 tablets appx per day). My physical abilities are a complete no no!! I so need some drastic assistance to get rid of the "excess baggage" I carry about each & every day,, it's making me so depressed on a daily basis. I hope you can help me!

    • profile image

      Floetry113 3 months ago

      So I completed the 7 days.. I feel great, not because I made it through, because this is only the beginning, but because I lost 6 pounds!! Let me just say I did mess up a couple of days, day 4 I ate green and ripe bananas, day 5 I ate croutons and used a vinegarette dressing on my salad, and day 7 I ate..... Ok lol. I exercised only 1 day the entire week!!! Ok now that I'm done confessing

    • profile image

      Andrea 3 months ago

      Can I drink chai tea instead of green tea? No milk or sugar just chai tea from whole leaves

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      Cathy 3 months ago

      About day 4, I am from the Islands (Bahamas), Can we eat green bananas as opposed to ripe bananas???

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      Andisiwe Sidlayi 3 months ago

      This is right but same times this diet make the same weight

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      jacqueline 3 months ago

      Can't find soup recipe

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      Joleen Castillo 3 months ago

      Once you get to week 3 i would begin to incorporate versatility of foods. Yes to the beetroot and mushrooms, potatoes of course in moderation. The idea of the diet is to yes shed lbs but

      most importantly to create healthy living through healthy eating. You will become accustomed to the eating patterns and will develope a taste for food that is clean and have a less desire for food that does nothing ood for your body. I do believe you should take a day off to enjoy a treat it gives you insentive to keep going with proper eating. Yes exercise too! Energy, great digestive system, radiant skin and a great feeling and looking body what's not to motivate you about that ?!

    • profile image

      4 months ago

      I'm student and I have final exams in the current month.

      Is this safe for me?

      Will it affect my studying and exams?

    • profile image

      Anna 4 months ago

      Anyone got a reply??

    • profile image

      Kathy 4 months ago

      Im in day 2 and i was wondering if mushrooms and beetroot are allowed. Also how many potatoes can i eat?

    • profile image

      Debra 4 months ago

      Well, I lost 6lbs total. I cheated over the weekend and had cheeseburg and chicken wings. So I guess that's not bad. I worked out 5 days for 45 min. I'm starting over again today.

    • profile image

      micaela 4 months ago

      do I work out along with this diet ? is it recommended to

    • profile image

      None 4 months ago

      Do the pounds really stay off?

    • profile image

      Net 4 months ago

      On day 6 and as I don't know if or how much I have lost, I do feel a bit different. One thing that has surprised me is I normally need a lot of protein, but for some reason, I haven't been crashing like I normally would on lower protein diets. Not sure if the honey lemon drink in the morning is a huge part of that, but so far, I am impressed. Looking forward to the weigh in to see what the results are. I wanted to do this for three weeks straight, but seeing that maybe that isn't a good idea??? Any one have more info on this idea and what should I do on the off weeks to keep the momentum going? I am now incorporating exercise in the mix.

    • profile image

      Debra 4 months ago

      I meant Halo on that last comment. For a great tip ...Salsa is made of all veggies. It's great cooked with zuchinni!

    • profile image

      Debra 4 months ago

      Day 3, lost 4lbs! So excited! I just had a handful of walnuts and a hall for breakfast. Are walnuts okay to have?

    • profile image

      Debra 4 months ago

      Day 2, already missing meat, but most 2lbs already. Going to stick with it.

    • profile image

      Joni 4 months ago

      I get gastric on the first day because I can't eat fruits in the morning. Can I substitute veg soup instead?

    • profile image

      Joleen Castillo 4 months ago

      Best way to keep weight off is to first of all make it a way of life mentally. Just as you make a pot of coffee each morning so prepare your food and beverages for your day. Plenty of water, hot broth makes you also feel full. Be creative in your veggie and fruit intake boil, raw, blend. Always have a snack ready for moments of extreme hunger. I have 4 children under 7 and i take care of 3 adults as well so nights are long and tiring but myself and others can see a difference even in my skin from this pattern of eating. Like the saying goes most of what we need, often comes to us but most of what we truly want we must go out and Get! Once you begin this way of life and practice it as a culture you feel so good that to look back in your past just seems depressing. We want good things for us and in us! Be passionate about it!

    • profile image

      Swaleha 4 months ago

      How to continue these type of diets to maintain ourself?

    • Matty Fernandez profile image

      Matty Fernandez 4 months ago from Passaic, NJ

      Very informative. I don't think I can handle this diet past three days, but it's a good starting point.

    • profile image

      Joleen Castillo 4 months ago

      I did it. It works. The more you follow the instructions spot on the more it works. If you want results and to feel better internally and look better externally follow this diet correctly.

    • profile image

      Kylie 4 months ago

      Is there a certain time that I should stop eating? I assume it would be around 8 but I am a student and have to stay up late studying. What is the cut off time you recommend stop eating?

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      LY 4 months ago

      Can I have buckwheat instead rice?

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      Courtney 4 months ago

      Can you eat carrots on vegetable days?

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      Marion 5 months ago

      Day one was great and not hard at all. I did eat all day and not just at meal times

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      Sarah A 5 months ago

      Day one! Going strong

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      Sinead 5 months ago

      I am allergic to bananas what can I do for day 4?

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      ysharitha 5 months ago

      Hi, I have started the diet and today is my 5th day. I m doing pretty well actually. I havent wieghed myself, but i feel light. I do suryanamaskar in the morning and workout any kind of muscle group in the evening. i am getting severe body aches since two days and unable to bear them, what should I do??

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      Felizia 5 months ago

      Then should i start from the begining ???

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      Felizia 5 months ago

      And yah i Also ate potatoes

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      Felizia 5 months ago

      Hi i lose 1 kg in the second day . And Then in the 3rd day it became like usual(+1kg). Is it because i ate red beans and dragon fruit at night???

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      Felizia 5 months ago

      In day 2, i lost 1 kg (55kg)but the problem is in day 3 when i Weight it again in the next day it became 56 again .. is it because i ate a fruit(dragon fruit) and a Red beans at night?

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      kAREN 5 months ago

      I do not eat tomatoes, is there a substitute?

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      Abbey 5 months ago

      Pomegranates are out of season and I've tried 4 different grocery stores what can I do instead?

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      Bri 5 months ago

      Does anyone know how many times we can eat a day! Or how often?

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      Chifah 5 months ago

      I dont like milk on its own, is there a substitute