7 days diet plan to lose 5 kg

Losing weight has become an increasingly important part of a busy life. Losing weight is a goal that has become a part of many people’s lives. However, losing 5 kg in a week is incredibly challenging. It requires a lot of discipline, dedication, and proper guidance. We will give you a detailed 7 Days to lose 5 kg! that includes diet, exercise and lifestyle changes. Be aware that losing this much weight so quickly can be physically demanding. It might not be suitable for everyone. There for, it is necessary to consult a nutritionist before starting this plan.

How to process a 7 days diet plan to lose 5 kg

To 7 days to lose 5 kg!, you need to reduce the calorie deficit, increase physical activity and remove excess water (water weight) from the body. The scheme covers the following key aspects:

• Low-Calorie Diet: In these 7 days to lose 5 kg!, you have to eat a very low-calorie and nutrient-rich diet.
• Exercise: Do cardio and strength training daily.
• Hydration: You need to drink 4 to 7 liters of water to keep your body hydrated.
• Lifestyle changes: You need to get enough sleep of 8 hours and stay stress-free and stress-free in your daily lifestyle.

which food avoid unhealthy foods for 7 days diet plan to lose 5 kg.

Day 1: Preparation and Detox for 7 days to loss 5 kg

First, on the first day, your body will detox and prepare for the weight loss process. On this day our only focus will be on removing excess water and toxins from your body, It is advisable to eat fruits on the first day. Favorite fruits include watermelon and muskmelon. Aim to drink 8 to 10 glasses of water throughout the day. Avoid fruits with starchy carbohydrates like bananas as the body undergoes detoxification on this day. Stick to a diet consisting of fruits and water only. A sample meal plan for the day is as follows:

• Food:
  • Breakfast: Today you have a glass of warm water with lemon and honey in it, (0 calories), and half an hour later a bowl of oats with almond milk and any berries, (200 calories). with You have to take a medium size apple. (80 calories).
  • Lunch: You should have any vegetable soup (broccoli, carrots, tomatoes, spinach) and a small bread, (250 calories).
  • Evening snack: In the evening you have to drink a cup of herbal tea. And take 10 almonds soaked in water in the evening breakfast. (100 calories).
  • Dinner: You can have any steamed vegetables (broccoli, zucchini, spinach) and grilled chicken if you are eating non-veg. (100 grams) (300 calories).
    • Total Calories: You should eat about 930 calories today.
• Exercise:
  • Today you should walk briskly for 30 minutes so that you will (burn 150-200 calories).
  • you should do 15 minutes of yoga especially Surya Namaskar which is very important to make your body flexible.
  • You will also have to do 10 minutes of stretching.
    • NOTE: you should drink 5-7 litters of water a day during this whole day so that all the impurities in your body will start coming out through urine and sweat. and You need 8 hours of sleep.

Avoid these sugary, Processed Foods and Freed Foods If You Want 7 days diet plan to lose 5 kg

Day 2: Calorie reduction and cardio

On the second day, the focus is on easily digestible foods for gastrointestinal comfort. In this it is necessary to consume only vegetables. Avoid high glycemic index vegetables like corn or green peas and choose cooking techniques without oil or with minimal amounts of oil, ghee or butter. Here is a rough meal plan for day 2 of the 7-day diet plan to lose 5 kg vegetarian. Today you have to reduce the deficit of calorie-rich foods from your diet on this day. and increasing fat burning through cardio exercise.

• Diet:
  • Breakfast: Today you have to take two boiled eggs but take the inside of the egg and take the egg white, and also have a cup of herbal tea, (70 calories). Today you are to have a small pear, (80 calories).
  • Lunch: Today you have to take boiled chicken (100 grams), and any boiled vegetables, (200 grams) (250 calories).
  • Evening snack: And you have to have a glass of coconut water too but if you get gas from coconut water then you have to add lemon to it so that you don’t get gas problem (50 calories).
  • Dinner: And dinner is to have grilled fish (100 grams) and any vegetable salad, (200 calories).
    • Total Calories: So your deficit for today will be around 750 calories,

• Exercise:
  • You should also do 45 minutes of cardio (running, cycling or jumping jacks) today (burn 300-400 calories).
  • You can also do a 15 minute body weight workout (squats, push-ups, plank).
  • 10 minutes of meditation to reduce the stress you have during the day.
    • NOTE: And yes you should keep drinking water by remembering to drink water every 2 hours, And you should use less salt in your food because it increases water retention.

Day 3: Protein-based diet

On the third day, it is advised to include a variety of fruits and vegetables in each meal. This not only keeps the stomach satisfied but also helps curb cravings. The rule of thumb is to prepare vegetables with minimal or no oil and avoid corn, peas or carrots. Here’s an example meal plan for the day: You should increase protein intake to keep muscle and lose fat.

• Diet:
  • Breakfast: Today you should have Greek yogurt. And (100 grams) to take any berries, (150 calories). And 10 almonds soaked in water at night are to be eaten for breakfast, (70 calories).
  • Lunch: In the afternoon you should eat grilled chicken (150 grams), any vegetable salad, (250 calories).
  • Evening breakfast: And now in the evening you have to have a boiled egg but only egg white, (70 calories).
  • Dinner: In dinner you should have boiled fish and (100 grams), boiled any vegetables, (200 grams) (250 calories).
    • Total Calories: So today you will eat about 790 calories.

• Exercise:
  • Today you have to do 30 minutes of HIT (High-Intensity Interval Training), (burn 350th-450th calories).
  • Also do 15 minutes of strength training (lunges).
    • NOTE: Also do 15 minutes of strength training (lunges). you have to use less oil in your food. And you have to drink 4 liters of water throughout the day.

Day 4: Metabolism Boost

By the fourth day, your body has adjusted to adequate amounts of fruit sugar and plant fiber, resulting in a stable appetite that doesn’t react to the taste of bananas. During this phase, you’ll lean more on liquids for sustenance, getting energy from milkshakes and soups. The only rule is to avoid adding honey, sugar or sweeteners to milk. You need to incorporate more intense exercise and a nutritious diet into your diet to boost your body’s metabolism. Here is a sample meal plan for Day 4:

• Diet:
  • Breakfast: Today you have to drink a glass of warm water with lemon and honey in it, and almond milk with oats, (200 calories). Today you have to take any one of the seasonable fruits, (80 calories).
  • Lunch: You have to have boiled chicken for lunch. (100 grams), and any vegetable soup is to drink. Like tomatoes. Broccoli. Carrot etc. (250 calories).
  • Evening breakfast: In the evening breakfast you should have a cup of herbal tea, (0 calories).
  • Dinner: In dinner you have to have grilled cheese, (100 grams), and any vegetable salad, (250 calories).
    • Total Calories: So today you will have approximately 780 calories.

• Exercise:
  • Today you have to do 45 minutes of cardio. Including running or cycling, (400 calorie burn).
  • And you should do 15 minutes of yoga or stretching.
    • NOTE: You should increase the amount of green vegetables in your diet.
    • Keep drinking herbal tea throughout your day.
    • And it is very important for you to get 7-8 hours of sleep daily,

Lose 5 kg in just 7 days! for Day 5: Detox and Recovery

You need to detox your body and relax the muscles.

• diet:
  • Breakfast: Today you should have a detox smoothie, like spinach, banana, almond milk (150 calories).
    You should have a small orange for breakfast (60 calories).
  • Lunch: For lunch you should have any vegetable soup and a small bread. (250 calories).
  • Evening snack: Have a coconut water in the evening snack If you have gas problem from coconut water, you can drink it with lemon to avoid gas, (50 calories).
  • Dinner: In today’s dinner you have to have any boiled vegetables (200 grams), and grilled chicken, (100 grams) (300 calories).
    • Total Calories: Today’s will be approximately 810 calories.

• Exercise:
  • Today you should walk for 30 minutes or do some light exercise. (burn 150 calories).
  • And you have to do 15 minutes of light yoga.
    • NOTE: Drink 4 liters of water as needed to keep the body hydrated throughout the day.
    • You should include fiber rich vegetables in your diet,
    • You should do light meditation for 15 minutes while sleeping at night.

Day 6: Fat Burning

Your goal should be intense exercise and a low calorie diet to increase fat burning only.

• diet:
  • Breakfast: Today you have to take two boiled eggs with the white part, take out the yellow part inside the egg and take herbal tea. (70 calories). Have a small apple for breakfast in the morning. (80 calories).
  • Lunch: For lunch you should have grilled chicken (100 grams), any vegetable salad, (250 calories).
  • Evening snack: In the evening snack you should take 10 almonds soaked in water, (70 calories).
  • Dinner: You have to have boiled fish and (100 grams), any boiled vegetables, (200 grams) (250 calories) in dinner.
    • Total Calories: So yours for today will be around 720 calories.

• Exercise:
  • Today you are to do 45 minutes of HIT high-intensity interval training. (burn 400th-500th calories).
  • And you also have to do 15 minutes of high strength training.
    • NOTE: You have to add spices to your food. Adding spices (like turmeric, ginger, coriander, cumin) will increase your metabolism.
    • You have to drink herbal tea throughout the day.
    • And to have 7 to 8 hours of sleep in your whole day.

Day 7: Final push

And now on this last day of yours, you will maximize your efforts and keep your body hydrated so you will lose 5 kg.

• Diet:
  • Breakfast: Today you have to have Greek yogurt and any berries (100 grams) for breakfast. (150 calories).
    And you have to take a small orange or any seasonable fruit. (60 calories).
  • Lunch: In today’s meal you can have any vegetable soup like broccoli, carrots, spinach, tomatoes you like, and grilled chicken too. (100 grams) (250 calories).
  • Evening breakfast: You should have herbal tea in evening breakfast (0 calories).
  • Dinner: You should have any boiled vegetables in dinner and along with (200 grams), grilled fish. (100 grams) (250 calories).
    • Total Calories: So calories will be around 710 calories today.

• Exercise:
  • Today you have to do 60 minutes of cardio. (500 calorie burn).
  • And you have to do 15 minutes of yoga.
    • NOTE: Today you can check your weight and evaluate your progress.
    • You should keep your water intake more than 4 liters in your daily routine.
    • You have to make a healthy routine for the following days to lose weight.

Important note:

Tips for weight loss after completing this 7 days diet plan to lose 5 kg for weight:

• Stick to a balanced diet.
• Reduce your intake of processed, high-calorie foods.
• Avoid overeating by practicing part control.
• Stay adequately hydrated by drinking enough water every day.
• Engage in moderate-intensity aerobic exercise for at least 120-150 minutes per week.
• Incorporate strength training workouts into your routine.
• Monitor your weight on a weekly or monthly basis to track changes.
• Keep a food diary and log your physical activity to stay accountable.

• Safety: So you know that 7 days to lose 5 kg!, is mostly water weight and involves some fat loss. This plan is not for long-term weight loss.
• Doctor’s advice: And yes, if you have any health problem, consult a doctor. It is necessary to do this before starting this plan.
• Sustainability: If you want to keep your weight loss, even after completing this plan, you will have to continue with a balanced diet and regular exercise. Otherwise, you will start gaining weight.

So you know that 7 days diet plan to lose 5 kg is a big challenge, but it is possible with the right diet, exercise and lifestyle changes. The day by day plan given in this blog will help you reach your goal. Remember, your health is most important, so always take a safe and balanced approach.