When it comes to weight loss, people always want this process to be as quick and effective as possible. However, oftentimes rapid weight loss is unhealthy and can wreak havoc on your body. If you are looking for a 7-day diet meal plan to lose 10 pounds, then this article is exactly what you need. Read on to find out whether it is possible to shed such a number of pounds in such a small period of time. Recommendations for a healthy weight loss are included!
Recommended Weight Loss Pace
Your health should always be at the forefront of your priorities. That is why, before trying to find a 7-day diet plan to lose 10 pounds, first you need to find out how much weight you can safely lose in a week. Experts recommend losing 1-2 pounds (0.45-1 kg) a week. Such a weight loss pace is the most healthy and sustainable.
How To Lose A Pound A Day?
A 7-day meal plan to lose 10 pounds claims to help you shed more than a pound a day. But is it really possible? The answer is a big fat no. You can see it for yourself using simple math. In general, an average adult woman usually consumes 1600 to 2000 calories a day, while adult men eat anywhere from 2,000 to 3,000 calories per day. One pound of fat equals 3500 calories, so to lose one pound a day you need to burn 3500 calories a day, which is almost twice as much as provided by a diet of an average woman and more than a daily caloric intake of an average man. So, basically burning 3500 calories a day is impossible, because then you would have to starve all day and you would still have 1000-500 calories left to burn.
Can You Really Lose 10 Pounds In A Week?
If your goal is to find a 7-day diet plan to lose 10 pounds, then you may be disappointed to find out that you can’t lose 10 pounds in a week. To successfully lose weight you need to cut your daily caloric intake by 500-1,000 calories. This will add up to 3500-7000 calories a week. This means a calorie deficit of no less than 1,200 a day in women or 1,500 a day in men. Even if you cut more calories, which is unhealthy and dangerous, you would still only be able to shed about 3-5 pounds a week. However, such a very-low-calorie diet must be done under strict medical supervision.
How to Lose 10 Pounds Fast?
If you are still wondering how to lose 10 pounds fast, you may find the following recommendations helpful and effective. They will promote a safe weight loss that may take some time but will bring sustainable and healthy results.
Tips On How To Lose Weight In A Healthy Way
- Create a caloric deficit. This ruleis considered a major staple of any weight loss program. To slim down you need to burn more calories than you consume, in other words, create a caloric deficit. If your body doesn’t get enough calories from food, it begins to use the deposited fat as an energy source, leading to weight loss.
- Increase your level of physical activity. Working out more is the way to go if you want to slim down. Not only the process of exercising burns calories (depending on the workout, its intensity, and how much you weigh, you can lose 180 to 733 calories in 30 minutes), but it also increases your muscle mass, which adds to your resting metabolism, making you burn more calories even when you don’t do anything.
- Follow a healthy diet. A balanced diet that creates a caloric deficit is your key to success in weight loss. Make sure that your diet includes plenty of nutrient-dense foods and healthy components. Eat lots of fruits and vegetables, whole grains, proteins from lean meats, fish and eggs, and healthy fats from nuts, olive oil, avocados, fatty fish, whole eggs, and chia seed. Avoid sugary foods and beverages, refined carbs, alcohol, and unhealthy fats.
A 7-Day Diet Plan for Weight Loss Sample
Please note that this is a 1-day sample of a 7-day diet meal plan to lose 10 pounds in a healthy way over a period of time i.e, a month and a half to two months.
Meal 1 – Egg and avocado toast
2 slices protein bread, 1/2 medium-sized avocado, 1 large scrambled egg, salt and chili flakes to taste
Calories: 431. Fats: 21 g, Proteins: 22 g, Carbs: 43 g
Meal 2 – Chicken Avocado Black Bean Salad
3 tbsp olive oil, 1/2 kg boneless skinless chicken breast, 1 tbsp cumin, 1 tbsp chili powder, 4 cloves garlic, 425 g black beans, salt, and freshly ground black pepper, to taste
2 cups cherry tomatoes, 2 green onions, 2 medium-sized avocados, 1/3 cup fresh cilantro, 4 tbsp lime juice, 2 tbsp apple cider vinegar, 2 tsp agave, a pinch of cayenne pepper
Calories: 676. Fats: 27 g, Proteins: 56 g, Carbs: 55 g
Meal 3 – Mexican bean soup with guacamole
2 tsp rapeseed oil, 1 large onion, 1 red pepper, 2 garlic cloves, 2 tsp mild chili powder, 1 tsp ground coriander, 1 tsp ground cumin, 400 g can chopped tomatoes, 400 g can black beans, 1 tsp vegetable bouillon powder, 1 small avocado, handful chopped coriander, 1 lime, juiced
This recipe makes 2 servings.
Calories for one serving: 391. Fats: 15 g, Proteins: 15 g, Carbs: 38 g
Total Intake for the Day: Calories: 1498. Fats: 63 g, Proteins: 93 g, Carbs: 136 g
Conclusion
If you are looking for a 7-day diet plan to lose 10 pounds, then it is better to reconsider your goals, since it is impossible. Instead of trying to lose weight rapidly, try to stick to a healthy diet and a regular workout plan which together will create an adequate caloric deficit, helping you lose the recommended 1-2 pounds a week. Such a weight loss approach is approved by experts and will guarantee long-term results. Our 1-day sample menu is the starting point of your 7-day diet plan to lose 10 pounds. Make sure to take our tips into consideration when planning out your meals for the rest of the week. Remember that before starting any new nutritional or workout plan, it is highly encouraged that you consult a specialist.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!