7 Day Diet Plan for Weight Loss

When following a 7 days diet plan for weight loss, it’s important to stick to whole, nutrient-dense foods to ensure you’re getting all the necessary vitamins and minerals. People often ask, how to lose weight in 7 days? Well, if you want to curate a 7 days diet plan for losing weight for yourself, make sure to include these essential nutrients:-

1. Protein

Protein is an extremely essential macronutrient. It is formed from Amino acids and it primarily helps to build and repair cells in the body. The nutritional value of Protein is often measured by the amount of Amino acids it contains. For example, animal products such as Chicken, Fish or Dairy Products usually have all essential amino acids and hence, are considered complete sources of protein. On the other hand, plant-based protein such as lentils, beans and nuts may lack one of the essential amino acids and hence, are considered incomplete sources of protein. 

Nonetheless, some of the sources of protein that you can consider adding to your 7 days fat loss diet plan are lean meats, fish and sea foods, dairy products, eggs, lentils and legumes. 

2. Vitamins and Minerals 

Including Vitamins and Minerals in your daily meals can help fight infections, heal wounds, regulate hormones and make bones stronger. Hence, it is safe to say that the secret to a healthy body is the consumption of Vitamins and minerals in sufficient quantities. These micronutrients are needed by the body in small quantities. There are a variety of vitamins and minerals that contribute to different bodily functions.

Hence, including vitamin and mineral-rich foods such as leafy greens, fruits, whole grains etc in your 7 days fat loss diet plan can be a good addition to your healthy habits.

3. Fats

Fats, commonly referred to as dietary fats or lipids, are critical for overall health and well-being and are an important component of a balanced diet. Including fats in your diet, in adequate quantities, can help you with nutrient absorption, hormone production, brain health and maintaining cell structure.

If you too want to add healthy fat sources to your 7 days fat loss diet plan, you can consider including nuts, peanut butter, fatty fish, tofu, flax seeds, olives and the like.

4. Carbohydrates

A healthy diet must contain a variety of macronutrients, and carbohydrates are one of them. Along with protein and fat, they are one of the body’s three main sources of energy. Carbohydrates are crucial for general health and well-being because they provide key nutrients and act as a vital fuel source for many bodily processes.

Apart from being a great energy source, carbohydrates (if eaten in moderation) also help with improving brain function, weight management and boosting athletic performance.

If you’d want to include Carbohydrates in your 7 days fat loss diet plan, you can consider adding Whole grains, Legumes, Starchy vegetables, fruits, dairy products, honey and the like.

List of Must-Include Foods In your 7 Days Diet Plan

A 7 days diet plan for weight loss may include a variety of meals, such as lean meats, vegetables, fruits, and whole grains. Here’s a list of foods that you must include in your 7 days diet plan for losing weight. Include these food items in your diet plan and get to know how to lose weight in 7 days.

1.  Fruits 

Fruits are often an ignored aspect of a balanced diet. However, having a diet rich in fruits can have innumerable health benefits and provide you with the essential micronutrients required by the body on a day-to-day basis. Eating fruits like Blueberries, Apples, Strawberries, Dried plums, Grapes and Bananas can not only help in weight loss, but can also improve digestion, reduce inflammation, control high cholesterol and strengthen your bones.

Hence, it is very essential to add these fruits to your 7 days fat loss diet plan.

2.  Vegetables

Vegetables are a rather obvious choice when it comes to having healthy meals. Given their countless health benefits, having leafy greens and non-starchy vegetables not only promotes weight loss but their low glycemic loads prevent blood sugar spikes too. So, make sure to eat vegetables like Spinach, Broccoli, Green Peas and Sweet Potatoes as part of your 7days weight loss diet plan.

3. Whole Grains 

Choosing to consume Whole grains instead of refined grains is one of the best pieces of health advice you should follow if you’re following a weight loss diet. Whole grains are packed with nutrients like B vitamins, iron, copper, zinc, magnesium, antioxidants and fiber which prevents a blood sugar hike in the body while also lowering cholesterol levels. However, choosing the right kind of whole grains is the critical part. Make sure to consume whole grains in their whole forms such as Brown rice, Oats, Barley, Corn etc as they are packed with nutrition without any additional ingredients.

4. Dairy products

Nonfat dairy foods appear to deliver higher satiety per calorie than other foods, which means they’ll help you full up on fewer calories because of their low-calorie density and high protein content. Additionally, it makes sense to incorporate a reasonable amount of calcium-rich foods in a weight-loss diet because people, especially women, tend to lose bone when they diet. However, this does not imply that full-fat dairy products with added sugar are good additions to a diet for weight loss. Make sure to include only low-fat dairy products in your 7 days fat loss diet plan in moderation.

5. Eggs 

Eggs are one of the healthiest options one can opt for while on a weight loss diet. Being low in calories and high in protein, eggs make you feel full on a weight-loss diet. Given the versatility of eggs, they can be made into very interesting recipes. They are also great to boost your metabolism and hence, an amazing ingredient to start your day with.

6. Lean Meats 

A wholesome weight loss diet might include lean meats. The goal is to consume lean meats that are richer in protein and lower in saturated fat. However, you might want to avoid processed meat because saturated fat and salt levels are high in processed meats. Consuming a lot of processed meats can therefore result in colon cancer. Additionally, type 2 diabetes, heart disease, and stroke deaths can be brought on by high sodium intake from processed meats.

Nonetheless, Protein, vitamins, and minerals like B12 are also found in meat. Consider having meats like skinless chicken breast, Salmon, Tuna and Turkey because they have fewer calories and more protein than other meats, making them excellent for weight loss.

7. Fish and Shellfish

Fish is a protein-rich, carb-free food that is high in B vitamins, potassium, and selenium. Moreover, Omega-3 fats found abundantly in salmon, sardines, mackerel, albacore tuna, and other fatty fish, have been reported to lower HbA1C levels.

List of Must-Avoid Foods In your 7 Days Diet Plan

Here’s a list of foods that you must avoid in your 7 days diet plan for losing weight.

1.  Sugary beverages

Sugary drinks rank last on the list of ‘beverages that are beneficial for our health’ because they are so high in calories and almost devoid of other nutrients. According to a study, those who consume sugary drinks do not feel as satisfied as those who consume the same number of calories from solid food, and they also do not appear to reduce their overall calorie intake to make up for the high-calorie content of these drinks. 150 calories (almost all of them from added sugar) are included in a typical can of fruit punch or soda. You could put on up to 5 pounds in a year if you drank just one of these sugary beverages every day without reducing your calorie intake elsewhere.

2. Baked foods

Baked goods such as Cakes, cookies, and pastries are all high in calories and sugar. These high-calorie items are not very filling, which means that you can feel hungry again very soon after eating them. So if you’re attempting to lose weight, try consuming these meals in moderation and including them only sometimes in a well-balanced diet. Instead, you could try eating things like dark chocolate, berries, trail mix or chia pudding to satisfy your sweet cravings.

3. Fried foods 

Through a number of major risk factors like obesity, high blood pressure, and high cholesterol, fried meals may affect the likelihood of developing these diseases. Fast food establishments frequently use hydrogenated oils, which are high in trans fats, to cook their fried meals. These oils are popular in restaurants because they give meals a pleasing flavour and crunch. However, they are bad for you. Trans fats increase the levels of bad (LDL) cholesterol, decrease the levels of good (HDL) cholesterol, increase the risk of heart disease and are not weight loss friendly.

4.  Processed foods 

Processed foods often include a lot of refined carbs.

High fructose corn syrup and additional sugars are frequently found in processed foods. Although added sugar is high in calories, it lacks critical elements. Any diet must contain carbohydrates as a necessary ingredient. However, whole-food carbohydrates are much better for your health than refined carbohydrates.

Refined or simple carbohydrates are broken down by the body, causing a surge in blood sugar and insulin levels. Hence, consuming refined carbohydrates is associated with an increased risk of diabetes because they frequently cause blood sugar to rise and fall.

5. Processed Meat

Unfortunately, processed meat is high in unhealthy fats that cause weight gain. Hence, try to limit your intake of processed meat to prevent gaining weight. If you want to lose weight quickly, add a quick fitness regimen to your daily plan along with raising your calorie burn while decreasing your calorie intake if you want to lose those extra kilos.

6. Starchy Vegetables and High Carb Fruits

When following a ketogenic diet, you should avoid eating too many starchy vegetables because they include more digestible carbohydrates than fiber. These include beets, corn, potatoes, and sweet potatoes. Moreover, limit high-sugar fruits as well, which have more carbohydrates and cause your blood sugar to rise more quickly.