While quick weight loss can be tempting, health and sustainability must take priority. Severe dietary status rarely retains the essence of good health, leading to nutrient deficiencies, loss of muscle mass, and a vicious circle of weight regain. Here’s a 7-day program that combines a calorie deficit with nutrient-dense foods to safely jumpstart weight loss:
Plan Guidelines
Daily caloric intake: 1200-1500 calories (adjust as per requirements).
High protein: Taking enough protein to preserve muscle mass and to stay full.
Low carb: Emphasis on non-starch vegetables.
Hydration: Drink 2-3 liters of water every day.
No processed foods: Avoid sugar, fried foods, and refined carbs.
Sample 7-Day Fast Weight Loss Diet Plan
Day 1
Breakfast: 2 boiled eggs and a half avocado with black tea or coffee.
Snack: 10 almonds
Lunch: A grilled chicken salad with leafy greens, cucumber plus olive oil dress.
Snack: One small apple.
Dinner: Steamed salmon (120g) plus sautéed broccolis and spinach.
Day2
Breakfast: 1 cup plain Greek yogurt plus 1 tablespoon chia seeds and a few berries.
Snack: One cucumber with salt and lemon.
Lunch: Grilled turkey breast with half a cup of quinoa and mixed greens.
Snack: 1 boiled egg.
Dinner: Zucchini noodles in marinara sauce topped with lean ground turkey.
Day-3
Breakfast: Protein smoothie (spinach, unsweetened almond milk, protein powder, 1/2 banana).
Snack: Small handful of walnuts.
Lunch: Tuna salad(canned tuna in water, celery, olive oil, and lemon) + 1 sweet potato, small.
Snack: 1 tbsp hummus with carrot sticks.
Dinner: Grilled chicken breast + roasted asparagus.
Day-4
Breakfast: 2 scrambled eggs + sautéed spinach + slice whole-wheat toast.
Snack: Small handful of sunflower seeds.
Lunch: Stir-fried tofu with bok choy and bell peppers.
Snack: Cucumber slices with a sprinkle of chili powder – 1 cup.
Dinner: Grilled shrimp + cauliflower rice
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Day-5
Breakfast: 1 boiled egg + 1/2 avocado + herbal tea.
Snack: A handful of blueberries.
Lunch: Grilled salmon + arugula salad with olive oil and lemon.
Snack: 1 small pear.
Dinner: Lean beef patty (no bun) + steamed broccoli.
Day-6
Breakfast: Omelet with 2 eggs, tomatoes, and mushrooms.
Snack: Small handful mixed nuts.
Lunch: Chicken lettuce wraps (chicken, avocado, and vegetables wrapped in lettuce).
Snack: Celery sticks with almond butter.
Dinner: Grilled fish + roasted Brussel sprouts.
Day-7
Breakfast: Smoothie (protein powder, spinach, almond milk, and 1 tbsp flaxseed).
Snack: 1 boiled egg.
Lunch: Turkey breast + mixed greens + balsamic dressing.
Snack: 1 small orange.
Dinner: Baked chicken thigh with skin removed + roasted zucchini and eggplant.
Adding the Ordinary
Exercise: Work out each day (30-45 minutes of cardio or strength training).
Sleep: Get proper sleep with an aim to do 7-9 hours of quality sleep that supports a stable metabolism.
Track Progress: Track food and weight every day.
Warning: This plan is for short-term use and not meant to be a sustainable long-term approach. You must contact a healthcare provider prior to starting any extreme dietary changes, particularly if you have already existing conditions. After 7 days, switch to a balanced yet realistic diet in order to maintain results.
