Isn’t it fascinating to hear that you can lose those extra pounds in just 7 days? To be realistic, it is not possible to shed more than 1-2 pounds a week and if you do, it will affect your overall health in an adverse way. It is always better to have a slow weight loss process. 7 days weight loss can be possible if you are strict and determined enough. People tend to lose their motivation and determination as the 7 days weight loss diet plan is hard and requires a big deal of determination. People nowadays, are enthralled towards quick results because this generation Z have less span of attention and patience. The more the quick result, the happy the generation Z.
People are way too concerned about losing those extra pounds. Even if they are in their normal BMI, they still feel to lose some more inches here and there. While, men are more into working out and building muscles and maintaining a healthy weight, women are on a different level, they just want to lose weight and have a perfect shoulder-waist and hip ratio or be size 0.
Most of them have a misconception that if they starve themselves or follow a crash diet, they are going to lose weight. Yes, initially you are going to lose weight drastically but eventually you will start gaining them all back as and when you start to follow your normal diet. That is because, when you are not eating right, you are going to lose muscles and that will affect your metabolism severely leading to massive weight gain in the long run.
Thus, maintaining a healthy weight and losing fat is only possible if people watch what they eat, when they eat without following any kind of crash diet and exercise on a regular basis.
Most of us try to lose weight in a way which will never help us shed those pounds we wanna lose. We also tend to not know that our bodies are different. Bodies differ in type and metabolism and thus not all diets suit everyone. Most of the people have their marginal weight which even if they reduce by following some kind of strict diet and vigorous exercise, they will surely get back to that same weight after they stop following the weight loss diet they used to follow. Weight Loss Diets are diets which basically help you to lose weight. In majority of the cases, people have poor diets and thus 1 out of 8 people are obese in the world. Poor diet, sedentary life, inadequate sleep, and eating habits have taken a toll nowadays. Weight Loss diet is basically a diet consisting of complete food enriched with nutrients which tend to make us feel satiety and satisfied. As mentioned earlier, weight loss diets will vary from body to body, not everyone will gain results from a generalized weight loss diet plan. 7 Days Weight loss diet plans may either be given by the dieticians or it can also be figured out by the person themself. 7 Days Weight loss diet plan should preferably include all the vitamins, minerals, carbohydrates, fat, protein, and other nutrients in a balanced form. By Balanced form, I mean everything in limit. For Instance, as nuts and dry fruits are rich in fiber and good fat, and increase metabolism, it doesn’t mean to have them in excess as they will lead to weight gain if eaten in excess.
Now, let’s delve into the very basics of weight loss. Weight loss generally occurs when people consume fewer calories than the body expends. In other words, if you are eating less calories than your body expend, you are basically into a calorie deficit diet, which promotes the body to burn the stored and excess fat for energy which will eventually lead to weight loss over time.
Some of the other points to lose weight in 7 days weight loss diet are enumerated below as follows-
· Calorie Deficit- Yes, if you are eating less calories than you used to consume, you are definitely going to shed those extra pounds from your body irrespective of your body type, metabolism and age. For Instance, if you used to have 1500 calories a day, reduce only 500 calories out of that 1500 making it 1000 calories. This will eventually reduce the overall calorie consumption and result in a calorie deficit diet which will help in losing weight.
· Nutrient Compactness- Nutrients are very essential for your body if you don’t want to die malnutritious. A Balanced weight loss diet must include all the required nutrients which will lead to sustained weight-loss. Unnutritional diet will make you lose all your muscle, thereby reducing your weight drastically but with time, you will gain all of them back. Therefore, aiming for nutrient dense foods that will provide essential vitamins, minerals, protein and fiber. In a weight loss diet, it is very important to limit the consumption of empty calories like sugary drinks and deep-fried snacks.
· Sustainability- Follow a diet with which you can stick to long-term. Thus, never include any kind of weight loss diet which you will never be able to follow for a long time. Always remember, sustainability is the key, the more the weight loss diet is sustainable or can be followed over a long time period, the more it is effective.
· Healthy gut- A healthy gut will enhance the weight loss process. Thus, weight loss diets should include such food which will improve gut health. This kind of weight loss diet will include Yogurt, Kefir (Dairy and Non-Diary), Kimchi, Sour cream, Cottage Cheese, aged cheese, etc. They naturally contain some probiotics or good bacteria for a healthy gut. They may have some amount of good bacteria, but they may not be enough to make the gut healthy, thus some of the probiotics available in the market could be taken as supplements.
· Lifestyle Changes- Effective weight loss diets often focus on improving the lifestyle of the people. Weight loss diets won’t help you to shed those pounds if not combined with a good lifestyle. Lifestyle like- Bad sleep schedule, long eating windows, skipping meals and binging when you eat, etc will definitely not let you lose weight. Weight loss diets will only work when combined with a proper lifestyle which includes regular workouts, 8 hours of sleep, meditation, eating small meals frequently and living stress-free. Including all these habits with meal planning, portion control will get you closer to your weight loss goals.
Some of the tips for Rapid Weight-Loss Diet success are-
· Stay Hydrated- The most important aspect of the weight loss process is to keep yourself hydrated. Drink enough water (at least 3-4 liters a day) which will help you to release toxins from your body resulting in maintaining a healthy gut. And if your gut is healthy, you will get speedy results in your weight loss.
· Mindful Eating- As mentioned earlier, watch what you eat. Eating less but high caloric food will not help you to lose weight but will definitely make you gain more eventually. For instance, even if you eat fast food once or twice a day, than eating healthy and nutritious food will not help you be in calorie deficit diet and thus will not let you lose weight. This also does not mean to overeat those healthy food because that will also lead to increase in your total calorie intake. Also, eat peacefully and chew your food properly. Quick eating will make you feel hungry soon and thus you will snack more which is increase your overall calorie intake.
· Regular Exercise and working out- Including exercise as a part of your everyday routine will ease your weight loss process. Leading a sedentary life will not help you to lose weight even if you are on a weight loss diet. The weight loss diet should be paired with regular working out. Even a 30 minutes’ walk will do wonders in your weight loss journey.
· Seeking professional help- Some people don’t get the motivation to work out or follow a weight loss diet when they don’t see visible results, and visible results come after being consistent for a long time (Maybe a year or two) which is somewhat demotivating for most of the people. Those people who find it difficult to maintain a weight loss regime can seek possible help from any fitness institute or gymnasium which offers weight loss assistance. For Instance, Cult Boot Camp provides group weight loss boot camp with a small group of people working out together in a fun manner. They also provide personal assistance and trainers who will look over the client’s weight loss progress. They also provide customized weight loss diets to the clients and look over them online via WhatsApp which makes them motivated to lose weight in an interesting way.
Popular 7 Days Weight Loss Diet Plans-
Following this particular 7 days weight loss plan will help you to lose some pounds within a week. Although the result will differ from person to person, some of them will reduce 1-2 kilograms within the week and some of them will shed only a few 0.5-1 kilograms over the week. But all in all, people following this very diet will tend to get some result in a week of time. This 7 days weight loss diet will tend to kick start the metabolism as well which will help to burn fat even more effectively.
Day-1 of the 7 days weight loss diet plan- Detox Day
Breakfast- Green Smoothie (Spinach, Banana and Milk or any kind of vegan milk)
Snack- Apple Slices with Almond or Peanut Butter
Lunch- Grilled chicken salad with mixed green veggies
Snack- Greek Yogurt with Honey
Dinner- Baked Fish or any lean meat with mixed salad
Day-2 of the 7 days weight loss diet plan- Low-Carb Day
Breakfast- Upma made with semolina and veggies
Snack- A handful of mixed nuts or dry fruits
Lunch- 2 rotis with a side of chicken curry and salad
Snack- A cup of green tea with 2 Marie Biscuits
Dinner- Vegetable pulao with raita
Day-3 of the 7 days weight loss diet plan- High Fiber Day
Breakfast- Oatmeal with sliced bananas and honey.
Snack- Carrot sticks and cucumber slices
Lunch- 50 grams of white or brown rice with a side of chicken curry and green salad
Snack- Black tea with 2 whole grain crackers
Dinner- Lentil soup with green salad or 30 grams of curd rice.
Day-4 of the 7 days weight loss diet plan- Protein-packed Day
Breakfast- Protein smoothie (Whey Protein, berries, milk or any kind of vegan milk)
Snack- Hard-Boiled eggs (2)
Lunch- Grilled paneer with steamed vegetables like broccolis, carrots, beans, etc
Snack- Chocolate protein bar
Dinner- Grilled fish with roasted or air fried veggies
Day-5 of the 7 days weight loss diet plan- Balanced Day
Breakfast- Poha with peanuts, lentils and veggies
Snack- A glass of freshly prepared fruit juice or any milk shake
Lunch- 2 rotis with a side of Bhindi masala and egg curry with green salad
Snack- A cup of roasted chana or bhel puri with veggies, potato and masalas
Dinner- Grilled chicken with side of salad or protein Dalia with chicken and egg
Day-6 of the 7 days weight loss diet plan- Light meal day
Breakfast- Dosa with mint chutney or coconut chutney
Snack- A small bowl of yogurt
Lunch- 2 rotis or 50 grams of brown rice with a side of vegetable sabji and salad
Snack- A cup of herbal tea with 2 Marie Biscuits
Dinner- Brown rice with stir-fried or air-fried veggies.
Day-7 of the 7 days weight loss diet plan- Cheat day
Enjoy meals of your choice but try to keep the portion sizes reasonable. This will again kick start your metabolism.
Readers, please do consult with a healthcare professional before starting any kind of 7 day weight loss diet plans as people with underlying diseases may face problems if they follow such a 7 days weight loss diet. People who are pregnant, have diabetes and other kind of lifestyle diseases should always consult their doctors before starting the 7 days weight loss diet.
Also remember, sustainable weight loss requires a combination of healthy eating, regular physical activities and lifestyle changes. All of these combined will help you to reduce your weight in a week.
FAQs-
What is a 7 days weight loss diet?
A- It is short-term plan designed to help individuals to kickstart their weight loss journey by following a specific 7 days weight loss diet.
How does a 7 days weight loss diet work?
A- It typically focuses on reducing the overall calorie intake of the individuals and thus leading to a calorie deficit diet which make the individuals lose weight in 7 days.
Is a 7 day weight loss diet safe?
A- It is generally safe for most individuals as it includes a balanced diet with enough nutrients, but it is always wise to consult with a professional healthcare professional before starting this 7 days weight loss diet.
What foods are typically included in a 7 days weight loss diet?
A- It includes all the nutrient rich food with protein, carb, vitamins, minerals and fat which provides a balanced 7 days weight loss diet.
Can I exercise on a 7 day weight loss diet?
A- Yes, exercising while being on the 7 days weight loss diet will help you to lose pounds with ease within a week’s time.