You may follow a 10-day diet plan to lose weight or just to improve your eating habits. The best 10-day plans help you establish healthy eating and exercise habits you can maintain long-term. If you have health concerns, speak with a doctor or nutritionist about a scientifically supported healthy diet that will help you reach your goals.
No-fad Diet
The American Heart Association has designed the No-fad Diet which includes recommendations for lifestyle changes to improve your cardiovascular health and help you fight certain diseases. Restricting yourself to between 1,500 to 2,000 calories on this healthy diet will help you lose up to 3 lbs. in 10 days. Eat on the lower end of this spectrum if you are female, small in stature, older or sedentary. In general, healthy adults can consume six to eight servings of whole grains, four servings of vegetables, four servings of fruit, two or three servings of nonfat dairy foods, 6 oz. of cooked lean meat or fish, one serving of legumes, and two or three servings of healthy fat per day.
Exercise
Include daily workouts on your 10-day diet to accelerate calorie-burning and get you in shape fast. Devote at least 30 minutes daily to moderate to intense cardiovascular activity such as digging in the garden, climbing stairs, race-walking, skipping rope, calisthenics, jogging, cycling, swimming, dancing or running. Over the course of your 10-day plan, incorporate at least four sessions of strength-training, either using tools like weights or bands or doing exercises such as lunges, pullups, pushups, crunches and squats.
Behavior Modification
Change your behaviors around eating and exercising to help you attain your goals on your 10-day diet. If you eat when you get overwhelmed or angry, teach yourself to pause, breathe deeply and relax. Do a round of yoga sun salutations, write in a journal, drink water, go for a walk, do tai chi or do a guided visualization to remove yourself from environmental stressors. When you snack, do so mindfully. Put down your book or laptop and pay attention to the food you eat. Chew your bites thoroughly. Drink water between bites to give yourself time to feel full.
Jump Start
Some people follow short-term diet plans under the supervision of their doctor or a nutritionist. In these cases, they require a special diet for one to two weeks, typically to jump start weight loss due to a medical condition or to prepare for surgery. A jump start diet is extremely low in calories and does not provide sufficient energy or nutrients to follow long-term. People may lose 10 lbs. in two weeks on this type of plan, and then rotate to a more sensible diet that has them lose weight at a rate of 2 lbs. per week.
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