7 Day diet plan for weight loss
Overview: Lots of us feel that they don’t have to win the battle with themselves and drop the pounds they wish they dropped because you’re not challenging anyone and it’s kind of a goal just for you. However, your dreams are more important than that of others, so get the self-motivation to lose weight fast for yourself and not for others.
You can commit to a weight loss plan or a diet plan and exercise program to enhance your results, once you commit, you’ll see the results you thought wasn’t achievable. Now, picture committing only for 7 days and lose 7-10 pounds! Won’t that be a strong motivation to lose more and keep on dropping pounds?
In this article we’ll talk about the 7 day diet benefits for weight loss, an example of a day on the 7 day diet menu and the best part is the 7 days protein diet menu plan for weight loss (weight reduce).
7 days diet menu plan for weight loss
No deprivation is our motto in this diet, you’ll have a healthy eating regime; eating 3 meals, two low-calorie snacks, drink low-calorie drinks, like; tea, black coffee, water. I want you to enjoy a well-balanced diet of 30 percent proteins, 45 percent healthy carbohydrates and 25 percent fats – the healthy fats that don’t get stored.
Our tip for a speedy motivated weight loss with the 7-day diet plan, add 60 – 90 minutes of exercise and do it four times weekly.
Get inspired, motivated, and ready and start dropping pounds to fit in that piece of clothes you’ve always wanted to wear!
7 Day diet Plan - The 7 Days Diet Menu Plan To Reduce 10 Pounds:
This is an example of a day of 7 day diet plan menu:
Breakfast:
1/2 cup scrambled egg whites ( add 1 teaspoon olive oil, 1 teaspoon grated Parmesan, 1/2 cup cherry tomatoes, and 1 teaspoon chopped basil)
1/2 cup blueberries
1 slice whole-grain toast
1 cup milk (skimmed or zero fat)
Snack:
1/2 cup Greek yogurt (fat-free) topped with some strawberries slices.
Lunch:
Make a salad with 4 ounces of chicken breast ( grilled and chopped), 1 tablespoon of cheddar ( low-fat and shredded), diced grilled vegetables ( 1/4 cup diced zucchini, 2 tablespoons of onions & 1/2 cup of bell pepper), 1 tablespoon low-fat vinaigrette & 1 teaspoon chopped cilantro.
Snack:
6 baby carrots & 2 tablespoons hummus.
Dinner:
1 cup of rice & add 1 tablespoon toasted almonds
4 ounces grilled salmon
1 cup baby spinach – wilted – with 1 teaspoon of each grated Parmesan, olive oil, and balsamic vinegar
1/2 cup cantaloupe – diced – topped with 1 teaspoon chopped walnuts & 1/2 cup raspberry sorbet.
7 Day Protein Diet Plan For Weight Loss:
7 day diet plan
The 7 day diet protein could be the best solution for you, especially when you’re a protein fan. If you are the kind of person who loves eggs, chicken, fish, and meat in all its kinds, then, this is the diet for you. Lean protein is a prominent source of nourishment to help you feel satisfied and full to stop overeating .
7 Day diet Plan - Benefits of a 7 Day Protein Diet:
Weight loss can easily be promoted by high promoted by eating a high protein diet and cause fat loss along with balanced blood lipid levels. The best thing about proteins – this is what makes it amazingly effective – is that it makes you feel full; your tummy won’t get hungry quickly, nor will have to starve yourself. It provides amazing control for your appetite throughout the entire day.
The Advised Dietary amounts for protein is 0.8 grams for each kilogram of your weight, however, for your weight loss, we recommend a higher amount of protein which is 1.2 – 1.4 grams for each kilogram and, of course, with limiting the calories of fat and carbs.
For a 150 pound female, this would be approximately 80 grams of protein daily. For a 180 pound male, this would be approximately 114 grams of protein per day.
Breakfast Menu
I want to recommend for you some breakfast ideas, high in protein and the first delicious option popping up in my head is 6 ounces of Greek yogurt (18 grams of protein), this is better than a regular cup of yogurt (11 grams of protein).
Adding to that, a tablespoon of peanut butter (¹) (7 grams of protein), 1 cup of low-fat milk (8 grams of protein) or if you don’t to drink milk because you’re having yogurt already, you can replace it with eggs (6 grams of high-quality protein per egg).
You can add your own flavors or, be more clear, fruits to your yogurt like fresh berries. Cook 2 eggs to make a total 30 grams of protein. If you want a higher protein meal, go ahead and add 1-2 tablespoons of peanut butter – smooth or crunchy -to a whole-grain toast.
Lunch Ideas
All meats are high in protein. The size of a deck of cards (3-ounce serving) is a regular serving of meat. 3 ounces of skinless chicken will provide 28 grams of protein, while a delicious steak will provide 26 grams, a serving of turkey has 25, or pork has 22 grams, and ham has 14 grams of proteins.
Many beans are similarly high in protein. A one-half-cup portion of pinto beans (²) will provide 11 grams of protein, while, black beans have around 8 and chickpeas have about 7.
A good serving of chicken along with some colored vegetables and a side dish of hummus has approximately 34 grams of protein. If you want to add more protein for muscle building, add a 4-ounce serving of cottage cheese (an extra 14 grams of protein in your meal).
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| Image Credit: pixabay.com |
Dinner and Snacks:
Seafood or fish is high in proteins but, the best advantage is that it has lower calories than meat. For instance, if we compared a 3-ounce serving of tuna, you’ll find 22 grams of protein and 99 calories, then a 3-ounce serving of pork has an equal 22 grams of protein but 122 calories.
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| Image Credit: pixabay.com |
7 Day diet Plan - Conclusion:
We’ve covered all the basic ideas on the 7 day diet plan and most important its benefits for your health and weight loss journey. Those who followed a 7 day diet plan of proteins kept ongoing, not because they lost a lot of weight, because of the amazing mental and physical benefits they earned.
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7 Day diet plan for weight loss
Reviewed by Arvind Health Tips
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Reviewed by Arvind Health Tips
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