The fascination with television shows in which contestants must lose weight extends to real life as well. Losing and keeping off weight, is a daily struggle for many people. Diet fads and trends change constantly, and it can be frustrating to know what works for you and your body type. A seven-day diet plan can improve energy levels and safely maintain your weight or help you lose 1 to 2 lbs. when combined with activity. This involves eliminating all unhealthy foods from the diet and adding foods that encourage increased metabolism and weight loss for seven days. Consult your doctor before beginning any diet plan.
Step 1
See your doctor about your weight concerns. If your weight has increased excessively in a short time, your doctor can determine if an underlying health problem such as excess insulin production, diabetes or thyroid imbalance is contributing to your weight gain. If it is safe for you to start a seven-day diet plan, consult a dietitian about a healthy meal plan for weight loss.
Step 2
Make a meal plan for the week including snacks and drinks. Shop for all the food items needed. Use the Mayo Clinic Healthy Weight Pyramid to select food items. Choose sample menus to form your own for each day of the week.
Step 3
Eat a healthy breakfast each day. This meal should be filling and contain protein to improve metabolism and energy levels. A sample breakfast menu for weight loss includes herbal or breakfast tea, low-fat milk, unprocessed oatmeal porridge sweetened with fruit, dates or prunes, a piece of rye bread drizzled with olive oil or a bran muffin, and an orange or grapefruit. Avoid bagels and wheat bread, which contain higher calories and simple carbohydrates.
Step 4
Add lean protein to your lunch and dinner meal plans. For example, eat grilled fish or chicken with a salad and homemade olive oil vinaigrette. Eat slow-digesting grains or carbohydrates instead of rice, pasta and wheat breads. These include barley, lentils, beans and quinoa. Drink water instead of juice or alcoholic beverages. If possible, begin the meal with a homemade soup such as lentil soup to curb your appetite. Have fruit for dessert to avoid cravings for sweets.
Step 5
Plan snack foods in your seven-day diet plan to avoid adding calories from unhealthy snacks. For example, eat raw vegetables, raw fruit with plain, unsweetened yogurt and loose granola or a mixture of nuts and dried fruit. Avoid processed snacks and granola bars, which are often high in calories and sugars. Drink herbal tea such as green or jasmine tea, and avoid lattes, milkshakes and other calorie-laden drinks.
Tips and Warnings
- A seven-day diet plan can help shed a few pounds you have gained or help you maintain your weight. Eating healthy with a weekly diet plan can also improve energy levels and overall health over time. Take the time to prepare your simple meals at home, as these contain fewer additives and hidden fats than store-bought processed foods. You may be encouraged to continue your healthy, balanced diet after the week is over.
- A healthy diet plan must contain all the necessary nutrients and calories for healthy body function. Remember some fats such as olive and vegetable oils are healthy and good for the body. Eliminating calories excessively to lose weight can result in binge eating or gaining the weight back quickly once you give in to hunger. Losing weight too quickly can also cause potentially serious health problems. Talk to your doctor before embarking on a stringent diet plan.
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