Normally, Quick weight loss diet plans are not recommendable and your best bet is to aim for weight loss of approx. 3 – 5 kgs per week. But, many people lose patience effortlessly and need to get instant results at once. If People want to lose weight 3 to 5 kgs in 7 days. So we have a best healthy diet plan. Here’s a customized diet plan that doesn’t include hunger. In addition, it helps you to lose 3-5 kgs in 7 days, it also promises to recover your skin and digestive system.
Table of Contents
QUICK WEIGHT LOSS 7 DAY GUIDE
What to do:
- For the quick weight loss diet plan that is to work, follow the seven-day plan
- Exercise every day or you can choose anyone like cycling, walking, jogging, dancing, swimming.
- Always make fresh juice and drink it fresh.
- Drink water half an hour before meals.
- Drink water as much as you can. It should be 3-4 liter.
- Eat food slowly and chew it well (As per giving diet plan)
- If you’re not feeling hungry, don’t eat.
- Eat protein, fat, vegetables.
- Get a good night’s sleep.
7 Days Diet chart for Weight loss:
What to eat:
Day 1 plan:
Breakfast (8:00-9:00 AM)
- A regular sized apple with a glass of water
Mid-Morning (10:00-11:00 AM)
- 1 bowl raw Papaya or Kiwi + 2 glasses of water.
Lunch (12:00-1:00 PM)
- 1 bowl of Watermelon + 2 glasses of water.
Afternoon (4:00-5:00 PM)
- 1 bowl of raw Papaya or Oranges + 2 glasses of water.
- 1 glass Coconut water
Dinner (7:00-8:00 PM)
- 1 bowl of Water Melon or Oranges + 2 glasses of water.
Day 2 plan:
Breakfast (8:00-9:00 AM)
- 1 cup boiled potato (with ghee, olive oil or butter) and 2 glasses of water
Mid-Morning (10:00-11:00 AM)
- 1 bowl of cabbage or red lettuce (raw) and 1-2 glasses of water
Lunch (12:00-1:00 PM)
- 1 cucumber, 1 tomato and ½ boiled beet and 2 glasses of water
Afternoon (4:00-5:00 PM)
- 2 tomatoes or 1 cup cherry tomatoes and 2 glasses of water
Dinner (7:00-8:00 PM)
- Boiled cauliflower (broccoli)and asparagus with salt and spices and 2 glasses of water
Day 3 plan:
Breakfast (8:00-9:00 AM)
- 1 apple and 1-2 glasses of water or 1 cup of diced melon and 2 glasses of water
Mid-Morning (10:00-11:00 AM)
- 1 bowl of cantaloupe mixed with papaya and 2 glasses of water
Lunch (12:00-1:00 PM)
- 1 bowl of mixed cucumber, lettuce and tomato with ½ boiled beet and 2 glasses of water
Afternoon (4:00-5:00 PM)
- 1 orange or ripe mango and 2 glasses of water
Dinner (7:00-8:00 PM)
- 1 bowl of boiled cauliflower (broccoli), fresh greens and raw papaya and 2 glasses of water
Day 4 plan:
Breakfast (8:00-9:00 AM)
- Two large banana with a glass of warm milk
Mid-Morning (10:00-11:00 AM)
- A banana shake (use one banana). Half a teaspoon of honey can be added as a sweetener
Lunch (12:00-1:00 PM)
- A bowl of mix vegetable soup.
Afternoon (4:00-5:00 PM)
- Two medium to small bananas
Dinner (7:00-8:00 PM)
- Two large bananas and a glass of milk
Day 5 plan:
Breakfast (8:00-9:00 AM)
- A few small tomatoes with seasonable kidney beans only boiled and two glasses of water
Mid-Morning (10:00-11:00 AM)
- A cup of yogurt and two glasses of water
Lunch (12:00-1:00 PM)
- A bowl of cooked brown rice/chicken breast/fish with two tomatoes and two glasses of water
Afternoon (4:00-5:00 PM)
- A salad with onions, and sprouts with two glasses of water
- An apple and a pear
Dinner (7:00-8:00 PM)
- Mix vegetable soup and banana shake
Day 6 plan:
Breakfast (8:00-9:00 AM)
- A bowl of mix boiled vegetables and two glasses of water
Mid-Morning (10:00-11:00 AM)
- A bowl of boiled kidney beans with tomatoes and add spices and two glasses of water
Lunch (12:00-1:00 PM)
- A bowl of brown rice/chicken breast/fish with mix vegetable soup and two glasses of water
Afternoon (4:00-5:00 PM)
- 3-4 baby carrots and a glass of water
- A bowl of mix vegetables soup and a glass of water
Dinner (7:00-8:00 PM)
- A bowl of boiled vegetables with a glass of water
Day 7 plan:
Breakfast (8:00-9:00 AM)
- A mix vegetable salad in a small bowl and a glass of apple or orange juice
Mid-Morning (10:00-11:00 AM)
- A bowl of mix vegetables soup and a small portion of carrot sticks with a glass of water
Lunch (12:00-1:00 PM)
- A cup of brown rice, a bowl of boiled vegetables, and two glasses of water
Afternoon (4:00-5:00 PM)
- A few carrots and a glass of kiwi juice
- A mix vegetable salad and two glasses of water
Dinner (7:00-8:00 PM)
- A bowl of mix vegetable soup and two glasses of water
Foods to Avoid:
- Vegetables – Potato and sweet potato.
- Fruits – Mango, Banana, Cherry, and Pear.
- Protein – Avoid all types of meat (Non-veg) such as beef, turkey, chicken, pork, fish and lentils, beans, soy, and mushrooms.
- Fats & Oils – Lard, butter, margarine, and safflower oil.
- Carbs – White rice, bread, and processed foods.
- Dairy – Full fat milk, full-fat yogurt, frozen yogurt, ice cream, and cheese.
- Beverages – Alcohol, soda, sweetened drinks, and packaged fruit juices.
If you’re not pleased with the diet plan, you can pick for these planned substitutes in the next section.
Substitutes
Vegetable salad – Sprout salad
Apple juice – Cucumber juice
Orange juice – Grapefruit juice
Carrot – Beetroot
Brown rice – Quinoa or cracked wheat
Kiwi – Plum
Finally, burn the fat by doing the listed exercises in 7 Days
Exercises
You can do these exercises in the early morning or in the evening with an empty stomach.
- Arms circles – 1 set of 10 reps (clockwise and anticlockwise)
- Wrist rotation – 1 set of 10 reps (clockwise and anticlockwise)
- Shoulder rotation – 1 set of 10 reps (clockwise and anticlockwise)
- Neck rotation – 1 set of 10 reps (clockwise and anticlockwise)
- Surya Namaskar
- Sit-ups – 1 set of 10 reps
- Move legs cycling in air – 2 sets of 10 reps (click here to shed fat from thigh)
- Crunches bicycle – 2 sets of 10 reps
- Squats – 2 sets of 5 reps
- Face exercise
