7 Day Diet Plan for Weight Loss - Follow Instructions Carefully

7 Days Diet Plan for Weight Loss

Medically Reviewed by Dr. Rajeshwari Panda

Written by Shivani Arora, last updated on 18 February 2023| min read

Quick Summary

Here are three tips for losing weight:

Eat a healthy diet that is rich in fruits, vegetables, and whole grains.
Exercise regularly, at least 30 minutes most days of the week.
Make gradual changes to your lifestyle and don't give up.

Table of Contents

What is a Diet Plan?
7 day diet chart for weight loss
Benefits of a 7 day Diet Plan
Do's and Don'ts
Takeaway
Frequently Asked Questions
References

What is a Diet Plan?

A diet plan is a guide that outlines the specific types and quantities of food that a person should eat to achieve a particular health or weight loss goal. Diet plans are often based on an individual's age, weight, height, sex and physical activity level. They may also consider any health conditions or dietary restrictions a person may have.

7 day diet chart for weight loss

Here is a standard 7 day diet plan for weight loss Indian way for males and females. You can follow this for a week and see visible improvements. Remember that exercising along with following a diet chart is equally important.

Day 1

Meal	Food
Breakfast	Upma with vegetables
Mid-morning snack	Apple slices with peanut butter
Lunch	Chicken biryani with raita and salad or Sabzi with 2 chapattis
Mid-afternoon snack	Roasted chickpeas
Dinner	Vegetable korma with roti

Day 2

Meal	Food
Breakfast	Masala oats with vegetables
Mid-morning snack	Banana smoothie with milk and almonds
Lunch	Grilled chicken with quinoa and salad
Mid-afternoon snack	Boiled eggs with whole grain crackers
Dinner	Dal makhani with rice and steamed vegetables

Day 3

Meal	Food
Breakfast	Idli with sambar and chutney
Mid-morning snack	Coconut water
Lunch	Paneer tikka masala with naan and salad
Mid-afternoon snack	Carrot and cucumber sticks with hummus
Dinner	Chicken curry with brown rice and steamed broccoli

Day 4

Meal	Food
Breakfast	Poha with vegetables
Mid-morning snack	Whole grain biscuits with peanut butter
Lunch	Grilled fish with quinoa and steamed vegetables
Mid-afternoon snack	Roasted almonds
Dinner	Vegetable pulao with raita

Day 5

Meal	Food
Breakfast	Whole grain paratha with boiled eggs
Mid-morning snack	Watermelon slices
Lunch	Chicken and vegetable soup with whole grain bread
Mid-afternoon snack	Boiled chickpeas with spices
Dinner	Grilled tofu with brown rice and steamed broccoli

Day 6

Meal	Food
Breakfast	Dosa with sambar and chutney
Mid-morning snack	Mango smoothie with yogurt and honey
Lunch	Grilled lamb chops with quinoa and steamed vegetables
Mid-afternoon snack	Roasted pumpkin seeds
Dinner	Vegetable biryani with raita

Day 7

Meal	Food
Breakfast	Whole grain toast with scrambled eggs and tomato
Mid-morning snack	Orange slices
Lunch	Grilled chicken with quinoa and steamed broccoli
Mid-afternoon snack	Apple slices with peanut butter
Dinner	Vegetable korma with roti and raita

You can also download the above 7 day diet chart for weight loss in the form of a 7 day diet plan for weight loss pdf.

Benefits of a 7 day Diet Plan

There are several potential benefits to following a 7 day Diet Plan for weight loss:

Weight loss: A well-designed 7 day Diet Plan for weight loss can help you lose weight by reducing your caloric intake and increasing your physical activity.
Improved health: Losing weight can improve your overall health, including your blood pressure, cholesterol, and blood sugar levels.
Increased energy: As you lose weight and become more physically active, you may have more power and feel more alert and energised.
Improved self-esteem: Losing weight and improving your health can boost your self-esteem and confidence.
Reduced risk of chronic diseases: Losing weight can help reduce your risk of developing chronic diseases such as heart disease, diabetes, and certain cancers.

Do's and Don'ts

Here are some do's and don'ts to consider while following 7 day Diet Plan for weight loss:

Do's

Eat a variety of healthy, nutrient-dense foods. This may include fruits, vegetables, whole grains, lean proteins, and healthy fats, which will be a part of a 7 day diet chart for weight loss.
Drink plenty of water. Aim for at least 8-10 ounces of water daily to stay hydrated and support weight loss.
Incorporate physical activity into your daily routine. Aim for at least 150-180 minutes of moderate-intensity exercise per week or 75-90 minutes of vigorous-intensity activity.
Plan your meals and snacks. This can help you stay on the weight loss track and make healthier food choices.
Seek support from friends, family, or a support group. Having a solid support system with you can help you stay motivated and focused on your weight loss goals.

Don'ts

Make sure to eat all meals. Skipping meals can lead to overeating later during the day and may undermine your weight loss efforts.
Don't cut out entire food groups. While it may be necessary to limit certain foods, it is essential to include a variety of nutrient-dense foods from all the food groups in your diet.
Don't Refrain from relying on fad diets or quick fixes. These diets are often not sustainable and may not provide the nutrients your body needs.
Don't compare yourself to others. Weight loss is a personal journey; it is essential to focus on your progress and not compare yourself to others.
Keep going. Losing weight takes time and can be challenging at times. It is essential to be patient and consistent and seek help if needed.

Takeaway

The above blog gave us a clear idea about a 7 day diet chart for weight loss. If you follow this diet chart religiously, you can see visible changes in your body very soon. But always remember not to starve yourself and eat healthily.

It is important to remember that every individual is different and what may work for one person may not work for the other. It is a good idea to consult a registered dietitian or a healthcare professional before starting any new diet plan to ensure that it is safe and appropriate for your individual needs.

You can contact the experts at HexaHealth for their valuable advice to kickstart your weight loss journey!

Frequently Asked Questions

How can I lose weight in 7 days at home?

Here are the main steps you can take to try and lose weight by following a 7 day diet plan for weight loss: reduce your calorie intake, increase physical activity, drink plenty of water, eat more protein and fibre, try a low-carb diet, and avoid sugary drinks and snacks. Keep in mind that losing weight in a short period of time may not be safe or sustainable for everyone, and it's always a good idea to speak with a healthcare provider before starting any new diet or exercise program.

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How many kg can I lose in 7 days?

It's not possible to accurately predict how much weight you can lose in 7 days, as many factors can affect weight loss, including your age, gender, weight, height, and activity level. It is safe to aim to lose about 1-2 pounds (0.5-1 kg) per week. It is reasonable to expect to lose about 0.5-1 kg in 7 days. You can follow the 7 day diet chart for weight loss to lose weight in a week.

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Does drinking lemon water burn belly fat?

Lemon water may have some indirect weight loss benefits. For example, lemon water can help to increase hydration, which can help to support weight loss. Additionally, because lemon water is low in calories and can help to reduce appetite, it may be helpful as a low-calorie substitute for higher-calorie beverages.

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What is a good protein breakfast to lose weight?

Protein is an essential nutrient for weight loss, as it can help to reduce appetite, increase fullness, and preserve muscle mass during weight loss. You can also follow a 7 day protein diet plan for weight loss which will help you lose weight. Some good high-protein breakfast options include Greek yoghurt with berries and nuts, egg and avocado toast, overnight oats with chia seeds, a protein smoothie, and a turkey and cheese wrap. Remember to pay attention to the portion sizes and choose protein sources that are nutrient-dense and lower in saturated fat and calories.

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Which drink is best for weight loss?

Water, green tea, black coffee, and apple cider vinegar may all help support weight loss goals, but they should be part of a well-rounded, calorie-controlled diet and regular physical activity plan.

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What vitamins are good for losing belly fat?

Getting enough of certain vitamins and minerals can help support overall health and weight loss efforts. Vitamin D, and B vitamins, such as B6 and B12, Iron and Magnesium, may also help with weight loss. It is important to note that a flat stomach 7 day diet plan for weight loss is not recommended since it can cause other health problems!

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How can I lose 5 kg in 7 days?

It is not recommended to try and lose 5 kg in just 7 days as this is not a healthy or sustainable rate of weight loss. To lose weight healthily, it's important to aim for slow and steady weight loss. A well-balanced diet rich in fruits, vegetables, lean proteins, healthy fats, and plenty of fibre and water can help support weight loss efforts. Regular physical activity and sufficient sleep can also support weight loss.

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How to lose face fat?

It's not possible to target fat loss to specific areas of the body, such as the face. A well-balanced diet, regular physical activity, and sufficient sleep can help you lose fat from all over your body, including your face. Facial exercises may help to tone and strengthen the muscles in your face, but they will not directly cause fat loss.

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How can I lose 10kg in a week without exercise?

It is not safe or healthy to try to lose 10 kg in a week without exercise. Rapid weight loss can lead to the loss of muscle mass, decreased metabolism, and other health issues. It's important to aim for slow and steady weight loss, which is more likely to be sustainable in the long term.

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How to lose tummy fat?

To reduce tummy fat, focus on a healthy diet and regular physical activity, including high-intensity interval training, staying hydrated, practising stress management, and getting enough sleep. It's not possible to spot and reduce fat in just one area of the body, so to lose fat, create an overall calorie deficit by burning more calories than you consume.

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