Lose 10 Pounds in a Week: 7 Day Diet Plan

This diet plan was created by a registered dietitian and nutritionist. It is based on whole food nutrition and all you need to do is consume fresh food on daily basis.

This expert owns a nutrition clinic where she gives advices on healthy eating and exercises to families to help young children maximize their growth and health potential.

Moreover, she explains that weight-loss pills are unhealthy and can lead to diarrhea, nausea and other health conditions.

If you follow this plan regularly, you will lose 10-15 pounds. All you need to do is control your food intake.

Weight Yourself Now, Then Wait a Week

The first and most important rule: Stay away from the scale for the week. Do not weigh yourself for the seven days of the diet. Instead, you should focus on how much better you feel rather than on the number of pounds you lose. At the seventh day you can step on the scale and see how many pounds you have lost.

Seven Day Diet: Follow These Links for Each Day`s Instructions

Day One

Consume any kind of fruit, except bananas. You can eat apples, watermelon and citrus fruits.

Day Two

Consume any kind of vegetables, raw or boiled. You can eat them in a salad, or boiled with salt and pepper.

Day Three

Combine fruits and vegetables, raw or boiled.

Day Four

You should consume milk, bananas, and low-cal soup. This can be a tough day since it is the middle of the diet program.

Day Five

Combine rice, fruits and vegetables. You are almost at the end of the diet and you can already feel that you have lost some weight. Here you should include tomatoes since they have a crucial role in the fat-burning process.

Day Six

Consume vegetables and rice along with the salads and soup that you made on days two and four.

Day Seven

Continue eating rice with vegetables, salad and soup. Maintain a healthy food routine.

Eat Only Fresh Food

Here are some things you should consider:

Has your doctor recommended that you lose a few pounds for cardiovascular health?
Do you have problems with high blood pressure?
Do you have joint pain due to 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)

In order to calculate your BMI, you will have to know your height (in meters or inches) and your weight (in kilograms or pounds). Divide the weight by your height.
Metric: BMI= Weight (Kg)/Height (m)2
American BMI= Weight (lb)/Height (inches)2×703

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