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How to Lose Weight in a Week? 7 Day Diet Plan

Before we sink into the article of rapid weight loss in one week and confuse our brain cells thinking it an impossible mission of life, we must go through a rational thinking of British philosopher and scholar named William of Ockham whose only suggestion to reduce weight was ‘Keep it simple, stupid’. As far as reality to such task of “How to Lose Weight in a Week?” or 7 days is concerned, we must know that it is no rocket science at all.  To drop pounds fast for shedding off extra fat from your body, all you have to do is follow the tested tips to lose weight fast in one week.
So the question which must be answered is you are fat not just because you eat too much or you consume lots of junk food. Being over-weight cannot be just blamed to genetics or overeating, it may occur due to several following reasons:

  • Least working of Leptin hormone which is responsible for sending signals to our brain that intake of food when you are full.
  • Intake of glucose or sugar
  • Intake of extra carbohydrates in our diet that it is required for average person.
  • Side effects of certain medications of diabetes, antidepressants, antipsychotics, and other pharmaceutical drugs that can cause increase in weight
  • Overeating of fried food or rich in dairy products
  • Frequency of eating food i.e. big plates 3 times a day despite of having small meals 4-5 times.
  • Psychological factors of stress, social pressure and sadness.
  • Diseases of hypothyroidism, insulin resistance, polycystic ovary syndrome.

How to Lose Weight in a Week? (Powerful Weight Loss Plan)

Alright, so now we are pretty much aware of reasons of over-weight, we will now dive into 7 day diet plan which can be trusted to lose weight in a week. The following 7 day diet plan is not strict military diet or weight loss plan which will make you starve for rest of 7 days….

To lose one pound, you are suppose to cut off 3500 calories for shedding off one pound. So here we are with a diet plan of 1200 calories a day, which is promising to lose 5-10 pounds depending on your body mass.

Day 1 (Monday)

Day one is your first day to walk on the path of losing weight in one week, so get up with full enthusiasm and feel determined to consult specific meal plan.


First of all, do not forget to drink a glass of warm water and half lemon on empty stomach.

How to Lose Weight in a Week with lemon and water

Egg and Vegetable Sandwich For Breakfast:
Containing almost 400 calories altogether, it is a complete blend of protein, fiber and vitamin C. All it will require is egg whites, avocado, and red bell peppers for a savor.

  • 1 Sandwich contains: 371 calories
  • 30.9 g protein
  • 13.1 g fat
  • 637 mg sodium
  • 36.4 g carbohydrates
  • 6.8 g sugar
  • 10.9 g fiber

Egg and Vegetable Sandwich For Breakfast to lose weight


Green Salad and Chickpea
A real meal that contains kalamata olives and feta to pepitas and chickpeas, a real dish of nutrition importance is this blend of proteins. It contains almost 400 calories altogether combining 19 g fat (4 g saturated fat), 823 mg sodium, 42 g carbs, 10 g fiber, 4 g sugar, 13 g protein (calculated with 1 cup each chickpeas and cooked farro, ¼ cup each feta, kalamata olives, pumpkin seeds, and 4 Tbsp for dressing).

Green Salad and Chickpea to lose weight fast


McDonald’s hamburger and low-fat ice-cream

Yes! You read right! The first day of your 7 day diet plan includes a burger, whose calories is just 250 and you are not supposed to miss the desert too which is a a vanilla reduced-fat ice cream cone of 150 calories.
Total calories: 415
Rest of the items include in day one is to drink at least 8 glass of warm water and 4 times green tea without sugar.

McDonald hamburger and low fat ice cream to lose weight

Day 2 (Tuesday)

So the second day is going to be your fruit day, after having sandwiches and burger, which will make you feel motivated throughout your week. In the second day, you are supposed to eat fresh fruits, and keep in mind, do not drink fresh juices which will just break the calories bank.

fresh fruits to lose weight in a week



Again as day 1, you are required one glass of warm water and half a lemon in it, on your empty stomach. This will just keep you hydrated and motivated throughout the day, playing with your mind that you are really up to something important for your body. To reduce weight fast, it is really essential for your mind to collaborate with your body as well, making you feel contented to reach your goal without getting low for daily life chores.
As its been told, Tuesday is your fruit day, in breakfast you are allowed to eat as much fruit as you can, making mind of 400 calorie breakfast, that can include 1 apple, a bowl of cherries, grapes, and grapefruit as well. Excluding all such fresh and energetic fruits, do not skip to drink a glass of milk as well after 20 minutes or so, making your stomach full to reduce weight fast in 7 days.


Again you must eat plenty of fruits except bananas, as they contain very high calories.

no eat banana to lose weight fast in a week


Make a large bowl of fruit salad of your favorite fruits and sprinkle salt, black pepper and few drops of olive oil to keep it savory.

On your second day, make your not to skip plenty of water and green tea as well in order to rapid weight loss.

how to lose weight in a week with green tea

Day 3 (Wednesday)

Wednesday would be day of vegetables, which can be taken in raw forms or boiled too, but yes do not fry or use oils in your 7 day diet plan.

use raw vegetables to lose weight in a week


Start your day drinking warm water and lemon. Then 10 minutes later, boil a potato to eat with black salt and you can have coffee with it too.


During lunch, make your favorite vegetable salad, in the medium sized bowl; you are supposed to make it a 600 meal by adding handful boiled and shredded chicken. Sprinkle spices, lemon and lots of green salad leaves to make it happening. (Do not add more than one boiled potato).


You dinner must be heavy as your lunch in your 7 day diet plan, as the motto of your mission is to lose weight fast in one week. So it would be your profit by making your body loses more calories than consuming extra calories at night, which would need a lot of time to digest. So the dinner would be a small bowl of yogurt, boiled green peas, 1 potato and green chilies.
Do not forget to drink lemon water at night.

Day 4 (Thursday)

The fourth day in your 7 day diet plan is going to be magical for you as like Monday. It includes a proper meal of egg and veggie sandwiches and roasted chicken piece after having raw fruits and vegetables for 2 last days.


The breakfast has to be a real treat in journey of rapid weight loss in one week. Start your day having a big sandwich of 2 boiled eggs, tomatoes, salad leaf wrapped up in two toasted brown break pieces. You can have garlic ketchup just 2 table spoon (of 30 calories). The breakfast altogether counts 400 calories in total.

sandwich of 2 boiled eggs, tomatoes, salad leaf for weight loss



For the lunch, you have to make a little effort making Spiced Chicken Pitas. For which you are needed to rub chicken breast into spices and fry it in 1 table spoon of olive oil. All it requires then is just to wrap in whole-wheat pitas along with fresh vegetables and a savory yogurt sauce.

Spiced Chicken Pitas to lose weight in 7 days


In dinner, you can have small pizza of 4 slices. And ketchup or sauce, not more than 2 table spoon. Make sure it is thin-crusted pizza.

pizza for weight loss fast

Day 5 (Friday)

Friday is here to again remind you about your important mission of 7 day diet plan for quick weight loss. And this day is going to be a combination of vegetables and fruits. You are just required to eat as much fruit and vegetables as you can to keep your stomach full. Keeping in mind, you are following a 1200-calories diet.

fruit and vegetables for losing weight in a week

Day 6 (Saturday)

In your 7 day diet plan to rapid weight loss, Saturday is your soup day to shed off extra calories for losing more and more pounds.
All you need is to prepare vegetable soup and drink it 5 times a day, medium bowl for keeping you full during 7 day diet plan for quick weight loss. Before making soup, you need the following tips to keep in mind.

      • This is going to be a magic soup i.e. Cabbage soup.
      • You can follow the recipe of cabbage soup.
      • Make sure not to use corn flour or black soya sauce in it.

cabbage soup for fast weight loss

Day 7 (Sunday)

The last day of your 7 day diet plan will make you satisfied, as you will surely feel fresh and energetic.


Have 2 boiled eggs, sprinkling black pepper and salt. Do not forget a cup of coffee along with 2 slices of brown bread.

boiled eggs, sprinkling black pepper and salt to lose weight fast


Get ready to give your body and taste bud an ocean of flavor in this mission to lose weight fast in one week.
You lunch includes chicken soup with wrapped roll of barbecue chicken. All you need is just smoked chicken of 250g, coleslaw, 2 tablespoons of ketchup and 1 pita roti. Altogether it makes 600 calories lunch. (Do not use mayonnaise or cheese to make it crash your 7 day diet plan for quick weight loss)

wrapped roll of barbecue chicken for weight loss


Dinner should be simple and full of healthy calories. It includes a bowl of fruit salad and a small bowl of yogurt. You can add fruits of your choice, making it a bowl of 400 calories, excluding banana.
Finally your 7 day diet plan ends here; we bet you that following such simple and tested diet plan, you will surely lose 10 pounds a week. Losing weight is not any rocket science; it is just game of cutting off calories. More calories you cut more weight you lose.

fruit salad for rapid weight loss

How to Lose Weight in a Week? (8 Powerful Tips)

To lose weight fast in a week, one must not ignore the golden rules of such cute diet plans.

    1. Always start a day with a glass of warm water and lemon on empty stomach. It will keep you hydrated and in mood to follow your mission.
    2. Drink plenty of water, at least 10-12 glasses a day.
    3. To make water happening, you can add half a lemon in it
    4. Make sure to use plenty of green tea in your diet, at least 3-4 times a day.
    5. Skip sugar and oils.
    6. For snacks, you can have a handful of walnuts or almonds. Not any other dried fruits.
    7. You can only have snack of evening, making it not more than 150 calories.
    8. Be active and fresh without losing hope and determination for losing weight.

Read More Weight Loss Tips:

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