Here is a 7-day weight loss meal plan which is designed to provide an overall healthy-eating program. It is combined with nutrient rich foods, including whole grains, lean meats, plenty of fresh fruits and vegetables, low-fat dairy product and adequate amount of water.
On the first day of your diet, concentrate only on fruits. You can consume all your favorite fruits, but avoid bananas.
Why you should avoid banana? Because banana contains high sugar contents. A large banana has more than 16.5 g of sugar, which is a mixture of sucrose, glucose and fructose.
Try to eat juicy fruit like watermelon, ripe papaya, pineapple, mango, orange etc.
Day two is your vegetable day. You can eat all the fresh, raw, or cooked vegetables of your choice. But don’t eat fruits that day. It’s highly recommended to eat green leafy veggies but stay away from starch contained like corn, legumes, dry beans and peas.
You may prepare mix vegetable soup without spices. In addition, you may season the soup with little lemon juice, pepper or salt for flavor.
Cabbage soup is the most effective short-term weight loss diet remedy. It’s a low fat, highly fibered diet. As It has negative calorie ingredient, so your body needs more calories to digest the cabbage than it provides.
Note: “Don’t forget to drink atleast 2-liters of water daily.”
You’d fruits on the 1st day of the diet. And the 2nd day was for vegetables. So on the third day, combine both. Eat plenty of fruits and vegetables as you can.
But again, avoid starchy vegetables and bananas and drink lots of water.
If you maintain this strict diet, then on the Third day you may find bit loss in excess fat (keen observation needed to notice its effect).
I know you craved so much without carbs these three days. But don’t be panic, dietitians usually recommend to have more bananas and milk for the fourth day, only to meet the deficiency of nutrients.
So, eat banana like a hungry eater. But don’t eat dozens & dozens of banana by overwhelming with joy. You can have maximum of 8 bananas on this day. You can also drink skim milk as much as you can (at least 3 glasses). It’ll fulfill the need of calcium to support your bone health. Studies shows that adding calcium to your diet may increase the amount of weight loss you experience.
Mix up the day fourth with mixed veg soup, bananas, and skim milk. You’ll definitely feel good.
Oh! what a relief! Now you can add meat to your diet. Meat can be beef, chicken, lamb, mutton, etc.Today, you can eat up to 12 ounces of beef or chicken. But don’t eat them all alone… Add some fresh vegetables (tomato, bottle gourd, pumpkin, papaya, etc.) to cook the meat. And avoid oil and spice.
Note: If you are a complete vegetarian, place the meat with paneer, mushroom or soyachunks.
That’s all for day Five!
On the day six, you can eat vegetables and meat together as plenty as you want. But don’t forget to continue pouring the water into your system. Drinking 6-8 glasses of water, is the minimum body recommendation.
At the end of your meal plan, you can fulfill your stomach with rice, veggies and unsweetened fruit juice.
Once the diet is over, you can observe a significant amount of weight loss in your body.
Keep in mind:
- Stay away from fast food ( burger, pizza, oily and fried foods, etc.)
- Drink at least 2 liters of water daily.
- Follow the diet chart and at the same time carry on with your daily work .
- Get plenty of sleep (at least 8 hrs.)
- Avoid alcohol, fruit juices, soda, sugary snacks and refined carbohydrates for at least 7 days while you are in a diet plan.
- You can have tea or coffee without sugar and milk.
- Last but not the least, eat light food on every 2 hours. With this action, you can control your appetite from excess hungriness.
If you follow the above diet chart obediently, you will definitely lose 3 to 4 kgs after 7th day.