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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    • Bilaras profile image
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      Edward Happer MSc 5 days 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 days ago

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

    • profile image

      Richu 7 days ago

      Can I work out while taking the diet?

    • profile image

      Nkechi Njoku 7 days ago

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

    • profile image

      Usha 8 days ago

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

    • profile image

      jen56colloton 8 days ago

      What can be eaten instead of bananas on Day Four ?

    • profile image

      Carrie 8 days 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 9 days ago

      Starting my diet tomorrow!!! So excited

    • profile image

      Usha 9 days ago

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

    • profile image

      Kay 10 days ago

      Hi. Is peanut butter fattening or good for dieting?

    • profile image

      Lisha 3 weeks ago

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

    • Bilaras profile image
      Author

      Edward Happer MSc 3 weeks ago

      yes you can take sweetener with your coffee

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      Mary Ann 4 weeks ago

      Bananas make me gag. Can I substitute another fruit?

    • profile image

      Tanz 4 weeks ago

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

    • profile image

      Mickogee 4 weeks ago

      Can you have a sweetner with your coffee?

    • profile image

      Omar 4 weeks ago

      Hi

      Can i use my whey protein during this diet plan?

    • profile image

      Keppe 5 weeks ago

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

      I'm starting tomorrow.

    • profile image

      Karla 6 weeks 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 6 weeks ago

      Where can I find soup recipe ?

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      Char 6 weeks ago

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

    • Bilaras profile image
      Author

      Edward Happer MSc 7 weeks ago

      yes eat sweet potato with vegetables

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      celia turakira 7 weeks ago

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

    • profile image

      Debra Boynton 7 weeks ago

      Can I have sweet potato

    • profile image

      David 7 weeks ago

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

    • profile image

      Jinie 8 weeks ago

      Can i eat Oats duaring this?

    • profile image

      Heather 2 months ago

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

    • profile image

      MAriela 2 months ago

      On day 4 I got constipation,

      I just have 6 bananas

    • profile image

      Joiee 2 months ago

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

    • profile image

      ashley 2 months ago

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

    • profile image

      Ashley 2 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 2 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 image
      Author

      Edward Happer MSc 2 months ago

      Avoid packaged, sugar coated nuts or energy bars.

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      Yvonne Magdalene Cunningham 2 months ago

      Are you allowed nuts and seeds

    • profile image

      sam 2 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 2 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 2 months ago

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

    • profile image

      Liv 2 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!

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      Ruth 2 months ago

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

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      Lin H. 2 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 2 months ago

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

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      Sujal 2 months ago

      Can u people substitute tomatoes with anythingelse???

    • profile image

      slimIn2018 2 months ago

      will be starting tomorrow

    • profile image

      Ritah Mak 3 months ago

      Anyone wishing to start we do it together

    • profile image

      Laura M 3 months ago

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

    • profile image

      Allison 3 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 3 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 3 months ago

      Can you substitute tomato's for something else?

    • profile image

      Leeza 3 months ago

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

    • profile image

      Anna 3 months ago

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

    • profile image

      Keppe 3 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 3 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.

    • profile image

      Kellie 3 months ago

      I'm planning to start tomorrow, Jan 2nd! Is it ok to workout each day? I do a vigorous 30 minute workout normally.

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      SP 3 months ago

      Can I do this while breastfeeding my 6- month-old? She is not totally depending on my milk as I started her on solids recently.

      Please advise if I can start this diet.

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      Sarah 3 months ago

      I don’t have soup what can I substitute it with?

    • profile image

      Anna 3 months ago

      Planning to start on 2nd January 2018

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      Martha 3 months ago

      Day 3 today. Wow! Eating fruits or vegetables alone for the entire day was not easy for me. I have four kids, their eating whatever in front of me .But I managed.

    • profile image

      Fre 3 months ago

      Hi, I've decided to give it a try. Is there anyone starting today?

    • profile image

      mike 3 months ago

      Congrats Martha on starting this. You'll likely have emotional ups and downs this week. Trust me, stick to this diet, don't cheat or stray and at the end of the week you'll be soooo happy you stuck with it (and I can't stress this enough, don't look at the scale until the end of the week! Scales LIE on a daily basis!!). My wife was unhappy for 4/7 days and said she wouldn't do it again. Then she looked at her results 6lbs down and decided it was worth it and she's looking forward to doing it again very soon. Stick with it!!!

    • profile image

      Martha 3 months ago

      Hi

      So excite!! Just started today.

    • profile image

      mike 3 months ago

      Guess they didn't like my first review: it's a good diet, lost 9 lbs without doing any exercising. Just follow the plan very closely and you're going to shed the pounds. I'll do this again in about a month with some slight modifications (going to add egg whites for protein).

    • profile image

      Mike 3 months ago

      My review: Went through it all, followed it very strictly but without exercising due to injury. I didn't look at the scale until day 8, which I HIGHLY recommend. Looking at it beforehand is nonsensical. Weight fluctuates all the time and the reading won't be accurate from day to day. Give yourself the week to focus on food, not weight.

      Anyway, I lost 9lbs, wife lost 5.8lbs. Diet certainly works to lose that weight quickly. I highly recommend people stop looking for substitutes and just get through the week. It's 7 days, that's all.

      Having said that, I found myself greatly losing energy by day 5, even being antisocial. I would do this again, and probably will. But I'd have to be picky about when I do this, not around social events. I went to a party during this and felt horribly antisocial and rude; couldn't drink anything. That really sucked and I probably came off as very rude. Key is to be prepared before doing it. Get a big variety of fruits and veggies; and better to do when your favorites are in season.

      I personally will add egg whites to every day the next time I do this. I know that will throw things off a bit; but I could tell I was protein starved and I'd rather be in a better mood over the 7 days even if that means I only lose 5-7lbs as opposed to 9.

      And to those asking "does the weight stay off?" If you're asking this question you have the wrong attitude. It never stays off unless you make it stay off. There's no miracle for health; just discipline and work.

      Thanks for the diet; it's a great "wedding diet" or "seeing old friends diet". It works!

    • profile image

      Mike 3 months ago

      On Day 7, haven't weighed myself all week so looking forward to tomorrow. I'll post tomorrow a sorta 'review' on my experience and success/failures

    • kshaffer20 profile image

      kshaffer20 5 months ago

      For days 5-7 can I use brown rice?

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      5 months ago

      Can I have yoghurt in this diet

    • profile image

      Keppe 5 months ago

      Monday morning start for me tomorrow. Post if you want to join me. Plan is to do two back-to-back weeks to feel great on my bday. Good luck to all on the diet!

    • profile image

      Ellie 5 months ago

      I'm on day two. I roasted a cauliflower in the oven, can I count 1/2 of that as lunch?

    • profile image

      Barb 5 months ago

      Day 4 and I am dragging :(

    • profile image

      Dania dee 5 months ago

      Can I eat chestnut it’s a kind of fruit

    • profile image

      Barb 5 months ago

      I need to lose more than 10 but I need to lose about 10 for my sons wedding. Will start tomorrow.

    • profile image

      Maryann 5 months ago

      I'm gonna do this right now

    • profile image

      maria 5 months ago

      I will start tomorrow

    • profile image

      Toni 5 months ago

      Are not supposed to eat anything else besides what is on the meal plan? Like day one only fruit no meat or anything?

    • profile image

      Meagan 6 months ago

      I cannot stomach tomatos - what can we substitute them for?

    • profile image

      User 6 months ago

      Of course everyone change it up a little it's ok not to stay spot on ( I didn't) lol lost over 15 lbs in a week

    • Drsurgeon profile image

      Dr Ram Kulkarni 6 months ago from Islampur

      I am regular athlete and run 3-4 marathons in a year .I do cycling for 45 kms and run appx.25-30kms in week.My height is 5.5 feets and weight is 69.3 kg.I want to reduce weight by 5 kgs.But I need protein.Is it permissible ti take some protein during these 7 days of diet plan?

    • profile image

      Kika 6 months ago

      Starting tommorrow, so excited Anyone WHO wants to Join?

    • profile image

      Alexander Ellul 6 months ago

      When can l have roasted almonds beans and barley?

    • profile image

      Hirut 6 months ago

      can I drink coffee with sweetener and diet soda???

    • profile image

      Crestina 6 months ago

      Is there no protein in this diet plan or am understanding this incorrectly?

    • profile image

      MB 6 months ago

      Allergic to tomato, is there a substitute?

    • profile image

      Shiva kumar veeramalla 6 months ago

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

    • profile image

      AG 7 months 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

      Pairman bazai 7 months ago

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

    • profile image

      Yeya 7 months ago

      Can i eat oatmeal?

    • profile image

      Kelsie 7 months ago

      So do we not eat any meat?

    • profile image

      Joe 7 months ago

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

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      james 7 months ago

      am I allowed to eat non oiled nuts?

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      robie crow 7 months 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 7 months ago

      Wheres the soup and salad recipe?

    • profile image

      Deluwiel 7 months 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 Happer MSc 7 months ago

      @barbie only when your body lacks glucose.

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      Barbie 7 months 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 8 months ago

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

    • profile image

      Jen 8 months ago

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

    • profile image

      Brindha 8 months ago

      Hi

      Can i hv jackfruit and cherry in day 1?

      Thq

    • profile image

      Porche 8 months 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 8 months 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 8 months ago

      Can i still drink apple cider vinegar on this plan?

    • profile image

      Shantivia 8 months ago

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

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      Brian 8 months 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.

    working