diet plan

7 DAY DIET PLAN FOR WEIGHTLOSS

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You can definitely lose 3 to 7 kgs of body weight if you follow this wonderful 7 day diet plan. The beneficial effects of a balanced diet on health and diabetes (blood glucose and glycemic control) are scientifically proven.

Foods contain varying proportions of nutrients (nutrients) needed for the proper functioning of the body. Our modern societies normalize our relationship with food. We eat more and faster, dishes more prepared, forgetting that it is the power that gives us energy and keeps us alive.

diet plan

Follow this 7-days diet plan without any breaks:

DAY-1 DIET PLAN:

diet plan1

-- This is a fruit day. On the first day your body is subject to detoxifying.
 --You consume only fruits this day except banana. Consume water and fibre rich fruits like watermelon, papaya, guava, apple etc. You have to eat only fruits (not juices, vegetables, rice)

BREAKFAST: 8am to 9am : fruit salad + 2 glasses of water.
For sample: A bowl mix of diced watermelon, apple, papaya, orange.

MID SNACKS: 10.30am to 11am: I bowl of fruits + 2 glasses of water.

LUNCH: 12pm to 1.30pm: 1 big bowl of watermelon 1 apple+ 2 glasses of water.

SNACKS: 4pm to 5pm: 1 guava or 1 pomegranate or 1 apple or kiwi or 1 glass of coconut water + 2 glasses of water.

DINNER: 7pm to 8pm: 1 bowl of watermelon + 2 glasses of water (avoid citrus fruits)

NOTE: You can sprinkle spices like black pepper, salt, red chilli powder, cayenne pepper, chat masala.

DAY- 2 DIET PLAN:

diet plan

-This day is veggies day. You have to consume only boiled or raw vegetables. You will get low calories from vegetables than fruits so we will add a little fat that is a spoon of olive oil with boiled potato for breakfast.

BREAKFAST: 8am to 9am: to quick start metabolism you have to intake the following recipe only for breakfast.
Preparation of potato recipe:
Boiled potato- 1 medium
Olive oil- 1 tbsp
Red chilli powder, salt, black pepper powder- for taste
- Cook all of them for 2 to 3 minutes.
-You have to consume 2 glasses of water

SNACKS: 10.30am to 11am: 1 raw carrot + 2 glasses of water

LUNCH: 12pm to 1.30pm: vegetable salad +2 glasses of water
Salad preparation: You can take any vegetable except potato
1 cucumber + 1 cabbage +1 onion+ 1 tomato+ 1 capsicum+ little amount of celery
- You can boil them or you can eat raw
-You can dress this salad with black pepper, chilli powder, salt , chilli sauce, tomato sauce
-But not mayonnaise that is no oil based.

SNACKS: 4pm to 5pm: you can have any vegetables like beetroot , carrot etc + 2 glasses of water.

DINNER: 7pm to 8pm: you can consume the vegetable salad (lunch recipe) + 2 glasses of water.

DAY-3 DIET PLAN:

diet plan

- Now your body starts burning excess pounds. You still have cravings should start to diminish by day-4.
- This day is the combination of fruits + vegetables. (no banana, no potato)

- You have to consume alternately fruits and vegetables salads the entire day.

BREAKFAST: 8am to 9am: fruit salad + 2 glasses of water ( you can have day-1 breakfast recipe )

SNACKS: 10.30am to 11am: 1 fruit or 1 vegetable like carrot + 2 glasses of water.

LUNCH: 12pm to 1.30pm: vegetable salad + 2 glasses of water (you can take day-2 lunch recipe)

EVE SNACKS: 4pm to 5pm: fruit salad + 2 glasses of water

DINNER: 7pm to 8pm: vegetable salad + 2 glasses of water

DAY- 4 DIET PLAN:

diet plan

- This day you have to consume only 6 bananas and 750ml of low fat milk.
- Due to water loss in the first 3 days and to replenish this you have to consume banana + milk.

BREAKFAST: 8am to 9am: 1 large banana + 250ml of milk(1 glass)+ 1 glass of water

SNACK: 10.30am to 11am: 1 banana + 2 glasses of water

LUNCH: 12pm to 1.30pm: 2 bananas + 250ml of milk(1 glass) + 1 glass of water

EVE SNACK: 4pm to 5pm: 1 banana + 2 glasses of water

DINNER: 7pm to 8pm: 1 large banana + 250ml of milk + 1 glass of water

Note: If you bored with this milk and banana you can add this wonderful cabbage soup to your day – 4
Preparation of cabbage soup:
1 cup of cabbage
Onions- 2
Green capsicum- 1
Tomato- 1
2 cups of water
Black pepper, salt - for taste
Preparation: take all the ingredients in a pressure cooker and cook till 3 vessels. Then serve hot.
Remember: On day-4 you should eat 6 bananas(contains potassium) and drink 750 ml of milk(contains calcium) and also 6 to 8 glasses of water.

DAY- 5 DIET PLAN:

diet plan

-Upto now in 4 days you have taken fruits and veggies unlimitedly but now from day- 5 limit starts.
-You have to consume ½ kg to 1kg boneless chicken(non-vegetarians) or 6 boiled eggs(egg eaters) or 250 to 300 grams of low fat paneer(vegetarians) + 6 tomatoes(main item in day-5 which helps in digestion)+ 8 glasses of water.
- You can also drink 1 glass of soda.

BREAKFAST/ LUNCH/ DINNER: A small bowl of paneer recipe or chicken recipe or egg recipe+ 2 glasses of water.

SNACKS: You can consume cabbage soup that is prepared in day-4. + you can also have green, black, jasmine tea without sugars.

Note: You should follow the timings to eat.
-Compulsorily intake of water should be 6 to 8 glasses of water.

Preparation of chicken recipe non vegetarians:
-Remember that you should eat this recipe in small portions for the whole day (breakfast, lunch, dinner)
In a pressure cooker cook the below ingredients up to 5 vessels
Boneless chicken- ½ to 1 kg
Tomatoes- 6
Water- 2 glasses (as required for soup)
Spices- salt, cloves, shajeera, cinnamon, red chilli powder, cardamom, black pepper.

Preparation of egg recipe for vegetarians:
Remember that you should eat this recipe in small portions for the whole day (breakfast, lunch, dinner)
Boiled eggs- 6
Tomatoes- 6
-Cut the tomatoes and eggs into pieces. In a bowl mix the eggs, tomatoes, 1spn powder of (black pepper, cinnamon, cardamom, red chilli powder, cloves), salt. If you want you can cook tomatoes in a pan without oil.

Preparation of paneer recipe for vegetarians:
Remember that you should eat this recipe in small portions for the whole day (breakfast,lunch,dinner)
Paneer- 300 grams- cut into pieces
Tomatoes- 6 cut- cut into pieces
Masala- make powder of cloves, cinnamon, red chilli powder, cardamom, black pepper
Salt to taste

-Mix all the above ingredients in a bowl.
-If you want you can cook in a pan without oil.

DAY-6 DIET PLAN:

diet plan

-- Consume day-5 recipes+ day-2 vegetable salad + 8 glasses of water + 1 glass of soda(optional)+ cabbage soup/black,green teas and black coffee without sugars (optional)

BREAKFAST/LUNCH/DINNER: Eat small bowl of day-5 vegetarian or non vegetarian recipe with day-2 vegetable salad + 2 glasses of water

SNACKS: day- 2 vegetable salad + water

Remember: You should eat this recipe in small portions for the whole day (breakfast,lunch,dinner) by following the timings

DAY-7 DIET PLAN:

diet plan

BREAKFAST: 8am to 9 am: 1bowl of rice brown rice + 1 fruit juice + 1 mixed veg curry

LUNCH: 12 pm to 1 pm: same as breakfast

DINNER: 7pm to 8 pm: same as breakfast

SNACKS: 4 to 5 glasses of water

Preparation of vegetable curry:
Your desired vegetables(boiled) - 1 cup (except potato)
Black chana dal - ¼ th cup
Mushrooms- ¼ th cup
Water- as required for gravy
Celery for dressing
Salt and spices as taken in before diet days
--Cook all of the above in pan with 1 teaspoon of oil.

NOTE:
⦁ You can have cabbage soup in snacks time.
⦁ Avoid alcohol and smoking during this diet plan.
⦁ After completion of 7- days diet take a break of 3 to 4 days and again you can start this diet plan to your targeted weight loss.
⦁ You can take Black coffee, black tea and green tea without sugar unlimitedly anytime in this diet plan

BENEFITS OF THIS DIET PLAN:

  1. This diet prevents problems like obesity, hypertension and arthritis
  2. Maintains the healthy BMI ratio
  3. In this diet you will eat the foods that burn calories
  4. You will get glow in your face
  5. It increases your stamina . You will be very active

Side effects of this diet plan:

  1. During first 3 days you feel cravings, weakness and more sweating. To overcome these side effects you have to drink lots of water (minimum 8 glasses)
  2. During this diet plan you will experience headache and malaise. 
  3. This diet plan may lead to muscle weakness if you skip a few days in between or if you don’t follow complete instructions of diet program.
  4. If you feel very weak then immediately stop this 7 day diet plan.

TO OVERCOME THESE SIDE EFFECTS:

  1. You have to drink minimum of 6 to 8 glasses of water in this diet program.
  2. Follow meditation or basic breathing exercises.
  3. You have to do simple exercise like 15- 20 minutes of walking for best results.
  4. First 3 days are very crucial in this program because you will lose maximum weight or water loss. 
  5. In First 3 days, your body will be prepared for weight loss so follow exact instructions.

WHO CAN FOLLOW THIS DIET:

This diet plan is not suitable for pregnant women and children
This diet plan is not apt for patients like diabetics, bp, under medications.
This diet can be done by the age group of people 18-60.
Avoid during menstrual periods.

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