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It is everyone’s wish to acquire that perfect shape and shed off those extra kilos. Wanting instant results after a workout or after day one of your diet is a very common thing that each of us desire. So, here are a few diet plans for those of us, who are in the marathon to lose weight. Seven dedicated days is all it will take you!
Our laptops are advanced, our phones are faster, and so are the food deliveries. With all these advancements, man is becoming more and more impatient. Everything needs to be quick and effective. So, why should the “D World” be left behind in the race? Why shouldn’t you see immediate results when it comes to achieving a desirable body?
Now that “thin is in”, everyone is looking for the fastest possible way to shed those few extra pounds. Newer and better ways are making their way in the world of dieting every day. If one diet claims to help you lose 20 pounds in a day, another claims to make you skinny in merely 3 days!
Although such fad diets show only temporary results, they are no doubt a very good way to look your best for an upcoming party or wedding. So, if 7 days is all you’ve got on your hands, here is how to reduce weight in 7 days along with important instructions on how to get the best results.
Diet Plan 1 — 1400 Diet Plan
Day 1 »
Breakfast: 1 cup skim milk, 1 scrambled egg, 2 tablespoons prepared salsa, 1 corn tortilla, 3/4 cup grapefruit
Lunch: Lemon chicken, 1 cup brown rice
Snack: 6 ounces carrot sticks, 1/4 cup salsa
Dinner: 1/2 cup cooked brown rice, seared scallops with brandied leeks and mushrooms, 1 cup steamed cauliflower, 1 cup grapes
Day 2 »
Breakfast: 1 cup skim milk, 1 cup Cheerios cereal, 1 sweet lime
Lunch: 1 cup skim milk, 1 whole-wheat bread, salmon salad, crispy potatoes
Dinner: Barbecue pulled chicken, 1 cup skim milk, 3/4 cup steamed green beans, 1/2 cup cooked brown rice, 1 peach (medium)
Snack: Blueberry ice pops
Day 3 »
Breakfast: 1 cup skim milk, egg and salmon sandwich, 1 plum
Lunch: Shrimp and saffron rice, whole-wheat bread
Snack: 8 ounces nonfat lemon yogurt, sweetened with low-calorie sweetener
Dinner: Cauliflower and couscous pilaf, mustard-maple pork tenderloin, 1 cup grapes, 3/4 cup cooked carrots
Day 4 »
Breakfast: 1 tablespoon creamy peanut butter, 1 cup skim milk, 1 tablespoon sugar-free jam, 1 whole-wheat English muffin
Lunch: 1 veggie burger, cucumber and black-eyed pea salad, 1 apricot, 1 whole-wheat roll
Snack: 1 cup popcorn
Dinner: 2/3 cup cooked brown rice, 1 cup steamed spinach
Day 5 »
Breakfast: 1 cup skim milk, 2/3 cup hot oatmeal, 1 tablespoon walnuts, 1 ounce dry fruits
Lunch: 1 cup skim milk, beef stew, 1 whole-wheat pita bread, small, 1 cup watermelon
Snack: 1 apple
Dinner: 1 cup salad, low-calorie salad dressing, 1/2 cup steamed red cabbage, 1 peach
Day 6 »
Breakfast: 1 cup skim milk, 1 banana, 1 cup cornflakes
Lunch: 1 cup tossed salad, salad dressing or vinegar, chicken stir-fry, 1 cup honeydew melon, cooked couscous 1/2 cup
Snack: 1 ounce whole-wheat pretzel
Dinner: 1 cup skim milk, chicken breasts, 1 nectarine, 1/2 cup quinoa
Day 7 »
Breakfast: 1 cup skim milk, 1/2 cup blueberries, 1 whole-wheat muffin, 1 tbsp. peanut butter (unsalted)
Lunch: 1 cup skim milk, sweet potato-turkey hash, 1 cup tossed salad mix, 1/2 cup unsweetened applesauce, 1 tablespoon low-calorie Caesar salad dressing
Snack: 1 Kiwi
Dinner: 1/2 cup brown rice, roasted sprouts and shallots, tuna steaks, 1/2 cup mango
Diet Plan 2 — 1600 calorie diet
Day 1 »
Breakfast: Yogurt and cherry parfait with walnuts and honey
Lunch: Curried chicken and grape salad sandwich on whole-wheat bread
Snack: Corn chips and yogurt-oregano dip
Dinner: Microwavable Mexican meal with black beans
Treat: Biscotti and coffee
Day 2 »
Breakfast: Hot barley cereal with skim milk and almonds
Lunch: Watermelon, arugula, and feta salad with hummus and whole-wheat pita
Dinner: Curried almond-and-cornmeal-crusted trout fillet with tangy grape relish and cabbage-carrot salad
Treat: Ice cream with almonds
Day 3 »
Breakfast: Almond, banana and skim milk smoothie
Lunch: Chunky black bean soup with whole-wheat pasta
Snack: Mocha iced coffee made with skim milk
Dinner: Grilled trout topped with pumpkin seeds, butternut squash, barley pilaf, and broiled cheese portobellos
Treat: Skim milk and a cookie
Day 4 »
Breakfast: Cereal with apples, pumpkin seeds, and skim milk
Lunch: Avocado, kiwifruit, corn and shrimp chopped salad
Snack: Hummus and greens on a whole-wheat pita
Dinner: Pasta with roasted Brussels sprouts, goat cheese, and oregano
Treat: Dark chocolate
Day 5 »
Breakfast: Cereal with grapes, almonds, and skim milk
Lunch: Mushroom or black bean veggie burger with red onions
Snack: Dried cherries and cheese
Dinner: Chicken satay with curry and peanut sauce; vegetable, mushroom and onion kabobs; and barley
Treat: Popcorn and chocolate chips
Day 6 »
Breakfast: Skim latte and whole-wheat toast with peanut butter and pear
Lunch: Black bean burrito with red onions and oregano
Snack: Watermelon cubes
Dinner: Coffee- and oregano-rubbed bison burger with slaw and grapes
Treat: Espresso shake
Day 7 »
Breakfast: Mushroom and scallion scramble wrap with coffee and skim milk
Lunch: Peanut butter and apple sandwich with skim milk
Dinner: Whole-wheat pasta with grilled shrimp and pumpkin-seed pesto
Treat: Frozen fudge bar
Diet Plan 3 — GM Diet Plan
Day 1 »
On the first day, eat only fruits. Melons are highly recommended. Bananas are not to be eaten on this day.
How It Works: By consuming only fruits, you are preparing your body for this seven-day diet plan. On the first day, your body will get all its nutrition only from the fruits you consume.
Day 2 »
On the second day, eat only vegetables. Eat all the vegetables you like — baked, boiled, or raw, whichever way you wish to. Start your day with 1 baked potato. On this day, you can use 1 tsp. of oil.
How It Works: Vegetables will fix the complex carbohydrates. The oil will keep you energized. For the rest of the day, you will be consuming other vegetables that are high in nutrition and fiber with hardly any calories.
Day 3 »
Day three will be a combination of day 1 and 2. Today, you will eat both fruits and vegetables. You can eat them to your heart’s content. However, bananas are still not allowed nor are potatoes.
How It Works: The fruits you consume will provide your body with carbohydrates. Hence, potatoes need not be consumed on this day. This will prepare your system to burn extra calories.
Day 4 »
Your fourth day will consist of bananas and milk. Eat about seven to eight bananas today, along with three glasses of milk.
How It Works: Bananas will make up for the potassium and sodium that have been lacking in your diet for the past three days. They will also satisfy your sweet tooth.
Day 5 »
Today, you can feast over beef. Eat about 20 oz. of beef today and divide it in two portions. Also, make it a point to eat six tomatoes today. You should be drinking a lot of water today.
How It Works: The beef will provide your body with iron and proteins. Tomatoes will help with digestion and are a good source of fiber. Water will clean your system.
Day 6 »
Today, you will eat beef and vegetables (cooked or uncooked). If you do not want beef, you can have chicken breast, or fish instead. If you are a vegetarian, you can opt for soya bean and brown rice.
How It Works: The working is just like the one on day five. You would notice a drop in your weight today.
Day 7 »
This is the last day of your diet. Have fruit juices and vegetables today. Fresh juices are recommended. You can opt for some brown rice, too.
How It Works: Your diet is successfully completed. During these seven days, you have cleaned your system by following the diet.
The Soup Supplement
This soup can be used as a supplement to your diet. It can be consumed at any time of the day in any amount — on day 4. All you have to do is chop 1 head cabbage, 2 green peppers, 2 whole tomatoes (fresh or canned), 1 bunch celery and 6 large onions, mix it in 4 envelopes of Lipton Onion Soup Mix and 28 oz water, and bring to boil. Your soup is ready.
Beverages that can be consumed while on the diet include water, black tea and coffee (without sugar and cream), and fresh fruit juices (only on day 7).
Working out is no compulsion when following a strict diet — you may not have much energy/stamina; however if you wish to, you can just do a few crunches to tone your abs as soon as you wake up. It does make a difference. Try going for a half-hour jog, run, or cycling otherwise. Restrict yourself to cardio exercises since the other forms may be too wearisome to take up.
Maintaining the Weight
Maintaining the lost weight is just as important as losing it. It can be easy to lose weight, but maintaining it is a real challenge. If you dont do the right things, you might end up gaining double the weight that you just lost. So, once you are off the diet, follow these simple tips so that you dont gain the pounds back.
➤ Drink at least 8 glasses of water every day.
➤ Reduce caffeine intake.
➤ Eat more fruits; add bananas and blueberries to your breakfast cereal.
➤ Substitute your soda intake with milk. Milk byproducts, such as yogurt and buttermilk are also a good option.
➤ Beef and pork are high in fat contents. Instead, use meat that is easier to digest, such as chicken and fish.
➤ Cold water fish, such as tuna and salmon are high in content of omega-3 fatty acids. Include them in your meals as much as you can.
➤ Twice a week, have soup and salads for dinner. It gives your digestive system a well-deserved break.
➤ Cut down on your oil intake. Do not fry your food. Instead, try grilling and steaming.
➤ High-fiber content in food helps you stay healthy and keeps you full. Eating fiber-rich foods even as a side dish, will help you keep a tab on the scales.
➤ Regular exercise is the best way to keep not just your weight, but also your health in check. Cardiovascular exercises not only help burn fat, but also keep your body active and strong.
➤ Practicing yoga is also a beneficial way to lose weight.
Simple Ways to Reduce Weight in 7 Days
If you are a foodie and do not want to restrict yourself from eating, here are a few simple changes you can make to see a difference on the scale.
➤ Indulge in food, like eggs, part-skim ricotta cheese, honey, shrimp, dark chocolate, milk, etc. They are very nutritious yet fat-releasing.
➤ Drink a glass of water 15 minutes before every meal.
➤ Have fruits instead of ice cream or chocolates to satisfy your sweet tooth.
➤ Maintain a food diary. People who keep a diary tend to eat lesser than those who dont.
➤ Eat six small meals instead of three big ones.
➤ Take a brisk walk for half an hour to 45 minutes every day.
➤ Stock your kitchen with fruits and vegetables instead of cakes and muffins. So, every time you want to snack, you will do it the healthy way.
➤ Eat more home-cooked meals.
➤ Never miss your breakfast. Having a healthy and nutritious breakfast boosts your metabolism.
➤ Turn that TV off while you eat. It helps the brain to focus and tells your body just how much food it needs.
➤ Have a fruit 30 minutes before a meal. Eating a fruit on an empty stomach will detoxify your system and provide you with a lot of energy. Also, it will make you feel less hungry during meals, thereby helping you to consume lesser calories.
➤ Do not eat late. Finish your last meal before 7 p.m.
➤ Include low-fat, high-protein food in your diet.
➤ Get up and walk around the office every two hours.
➤ Check the labels on food items when you go shopping. Choose the nutritious varieties.
➤ Do not pile up everything on one plate. Serve individual courses — soup first, then salad and finally your meal.
➤ Avoid eating with a large group. That way you will spend lesser time at the table and consume little calories.
➤ Substitute your tea and coffee with green tea.
➤ Sip on warm water throughout the day.
➤ Kick-start your day with a fruit.
➤ Drink a glass of lime water first thing in the morning.
➤ Practice yoga.
➤ Switch to low-fat milk.
➤ Have a handful of nuts instead of a sugary snack.
➤ Exercise at least 30 minutes in a day.
Apart from all this, do not strain your body with too much at once. If you want to achieve a healthy weight loss, give it some time and take it slow. Follow a well-balanced diet plan, exercise regularly, keep yourself well-hydrated, and sleep well. Not only will such lifestyle changes result in weight loss, it will be a long-lasting one too.
Word of Advice
Though these diets have proven to be fruitful for many, experts caution against following these diets regularly, considering the side effects that they possess. You may experience nausea, dizziness, fatigue, loss of hair, etc. Also, it is best that pregnant and lactating women stay away from such diets. You should speak to your dietitian before following any diet for weight loss.
Disclaimer: This article is for informative purposes only and does not in any way attempt to replace the advice offered by a professional dietitian/nutritionist on the subject.