7 Day Diet Plan To Lose 5 Pounds — Losing a few pounds of weight can be difficult. However, if you plan it properly and follow a proper weight loss workout plan this goal is attainable. Take into account weight loss suggestions when planning your workout routine and diet. The tips in this article will tell you your daily calorie intake and show you how to lose 5 pounds in a week with foods high in protein but low in calories so that you have more energy.
7 Day Diet Plan To Lose 5 Pounds
Eating leafy greens and lean proteins like chicken may help you lose weight.
If you’re wondering how to lose 5 pounds in a week, take note: Rapid weight loss is not recommended by any health professional — in fact, it can potentially cause health problems or weight regain.
If weight loss is your goal — whether or not you want to lose 5 pounds in a week — it’s instead recommended to slim down at a safe and sustainable pace of 1 to 2 pounds per week, according to the Mayo Clinic.
Here are tips to help you lose weight without compromising your nutrition or overall wellbeing.
Understanding Weight Loss
There are three main components to successful weight loss, and two of them involve paying attention to the quality of the calories which make up your meal plan, according to the International Sports Sciences Association (ISSA).
Per the ISSA, doing these three things will help you burn fat more efficiently:
- Cut out (or cut down on) the amount of starchy carbohydrates you eat.
- Increase the amount of lean protein you take in.
- Increase the both the intensity and duration of your workouts.
But remember: While following this advice for how to lose 5 pounds in a week may help you melt off a little bit of fat, most of it will be water weight. What’s more, weight loss this extreme is neither safe nor feasible.
In fact, losing weight this quickly can burn through muscle rather than fat, deplete nutrients and may not be sustainable in the long run, according to the Mayo Clinic. Instead, aim to lose weight at that safer rate of 1 to 2 pounds per week.
Daily Calorie Intake
How many calories you should eat every day depends on factors like your age, size, sex and activity level. But in general, cutting 500 to 1,000 calories per day (through eating less and/or moving more) will help you lose weight at the safe pace of 1 to 2 pounds per week, according to the Mayo Clinic.
However, calorie intake should not fall below 1,200 per day for people assigned female at birth or 1,500 per day for people assigned male at birth (unless under doctor supervision), because eating too few calories can deprive you of nutrients, per Harvard Health Publishing.
Don’t Skip Meals
While reducing your calorie intake is an important component of any weight-loss program, that does not mean you should cut out entire meals.
Skipping meals can prompt your body to lower its metabolism and burn less calories in order to conserve energy, per the University of Louisville. It can also lead to eating more high calorie, processed foods later to compensate, which may contribute to weight gain.
What’s more, skimping on meals can cause symptoms like headaches, fatigue and shakiness, according to the University of Louisville.
Tip
Eating every 4 to 6 hours can help keep your energy levels stable (though the best time frame for you may vary based on your health needs and activity level), per the University of Louisville.
Cut Out Starchy Carbs
If those 5 pounds sneaked up on you all at once, the culprit could be water weight, according to Texas A&M University.
Water is necessary for your body to function at its best, but certain circumstances can cause you to retain more water than your body can use, including:
- Too much sodium in your diet
- Too many carbs in your diet
- Hormones
- Underlying medical conditions
If you find you’re retaining more water than usual, talk to your doctor to see if there’s an underlying condition to blame, according to Texas A&M University.
On that note, just as some people have an intolerance for gluten or lactose, so too can the body be intolerant of carbohydrates, per Ohio State University’s Wexner Medical Center.
If you have a carbohydrate intolerance, your body can’t metabolize carbs efficiently. Extra carbs encourage your pancreas to send insulin into your bloodstream, and if there are any carbs left, your liver takes them in and stores them as fat.
Per Wexner Medical Center, carbs to avoid include:
- Refined sugar
- White flour
- Simple grains like white rice
- Fruit juice
- Soda
- Chips, crackers and pretzels
- Baked goods like cake, cookies, donuts
Pile on the Protein
One way to achieve quicker weight loss is to eat more lean protein, according to the Massachusetts Institute of Technology (MIT).
Protein is harder than carbohydrates for your body to digest, so it can keep you feeling full for longer after a meal. Eating a diet that is high in protein also keeps you from losing muscle mass, because your body burns fat instead, per MIT.
A high-protein diet can also help older adults burn fat without losing bone density, according to Wake Forest University. This is important because you do not want to risk causing any damage to your body.
Try adding these lean protein sources to your diet:
- Baked, broiled, grilled or roast chicken
- Fish
- Soy products like tofu or tempeh
- Legumes like lentils and beans
- Nuts
Load Up on Leafy Greens
Can you lose 5 pounds in a week? While it may be possible, that doesn’t mean you should do it — it’s safest to stick to the expert-recommended pace of 1 to 2 pounds of weight loss per week, per the Mayo Clinic.
One way to help you achieve your weight-loss goal is to load your meal plans with fresh, crisp leafy greens and cruciferous vegetables, according to Grand Canyon University (GCU).
Here are some leafy greens to add to your diet:
- Lettuce
- Spinach
- Kale
- Arugula
- Cruciferous vegetables like broccoli, Brussels sprouts, cabbage and cauliflower
Not only are they packed with nutrients, but leafy green vegetables offer a lot of bulk for very few calories, per GCU. This can help keep you feeling full while keeping total calorie intake low. Fiber also aids in healthy digestion, which may help prevent bloating.
Cruciferous vegetables are also loaded with vitamins, antioxidants and fiber, per GCU, ensuring that your low-calorie meal plan is as nutritious as possible.
Keep a Food Journal
Recording what you eat may help keep your diet on track, regardless of whether your goal is to lose 5 pounds in one week. For instance, it can help you identify high-calorie foods you turn to in times of stress so you can steer clear of these snacks, per the Mayo Clinic.
You can also journal about your mood and behaviors to see how they correlate to your eating habits, which will allow you to better address triggers, according to the Mayo Clinic.
Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!
Weight Loss Workout Plan
Exercise is another way to help you lose weight faster, according to Concordia University-Saint Paul. Although activity alone won’t guarantee 5 pounds of weight loss, it can certainly help.
Exercising not only helps you to lose weight, but also supports lung health, lowers blood pressure, burns of belly fat and releases endorphins to help elevate and regulate your mood, according to Cornell University.
While exercising may not have a huge effect on your one-week weight-loss plan, doing both cardio and weight workouts for a full week may help you get into the habit of exercising regularly, which benefit you in the long run.
Types of Cardiovascular Exercises
Cardiovascular exercise can raise your heart rate and burn calories, according to Concordia University. Here are some cardio activities to try:
- Running
- Walking
- Swimming
- Dancing
- Playing a high-intensity sport like tennis or racquetball
Types of Strength Training Exercises
Strength and weight training can also contribute to calorie burn. Here are different types of strength training to consider:
- Bodyweight exercises
- Resistance band exercises
- Suspension exercises
- Dumbbell, kettlebell or barbell workouts
- Strength training machines
- Powerlifting
- Bodybuilding
Help Your Body Hydrate
Another component to your weight loss week is one that many people tend to overlook: Staying hydrated.
In fact, people who have obesity are more likely to be improperly hydrated (while those without obesity are more likely to be more hydrated), according to a July 2016 study in the Annals of Family Medicine.
This may be due to habits like eating fewer water-rich fruits and vegetables or not drinking enough water throughout the day.
While the link between hydration and weight loss needs to be studied more closely in order to draw clear conclusions, the study does note that staying hydrated can help with weight loss.
For instance, people may mistake thirst for hunger and take in more calories than needed, which in turn can sabotage even a short-term, one-week-only weight-loss plan.
How Much Water Should You Drink?
Use this equation to determine how much water you should drink every day:
Body weight (in pounds) ÷ 2 = minimum ounces of water you should drink per day.
How to Lose 5 Pounds in a Week
Losing 5 pounds a week means reducing your food intake by 3500 calories over 7 days, which is unsafe and not recommended
The National Institutes of Health (NIH) and the Centers for Disease Control and Prevention (CDC) recommend aiming to reduce only 1-2 pounds of weight per week for an effective and safe weight loss. Losing more than that is not advised because it may cause more harm than good.
Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. If you weigh 250-pound, you will need to reduce your daily calorie intake to about 1,250 calories per day, an amount that is too low amounting to starvation.
Reducing calorie intake drastically can reduce your weight by 5 pounds a week. However, this weight loss is not just from fat loss.
Our body weight is composed of muscle, water content, and fat, which vary as per our diet, lifestyle, and the physical activities we perform. When rapid weight loss such as losing 5 pounds of weight a week is achieved with a highly calorie-restricted diet, you lose out on the muscle mass and water as well. Without hydrating yourself, you can fall prey to dehydration. Losing on the muscle can make your metabolism slower because metabolism also depends on your muscle mass. A slower metabolism makes it hard for you to lose weight. Your bones may become more porous and brittle.
Rapid weight loss programs are considered unhealthy in the long term because they can make you fatigued, give you headaches, compromise your digestion, and even cause hair loss. You may also develop a medical condition known as gall stones (cholelithiasis), which may need surgery.
Remember, losing a few inches around your waist and hips is more important than weighing less on the scale. The focus should be on building muscle mass as well as losing the excess fat in the body.
Foods High In Protein But Low In Calories
Here are the 10 best high-protein foods that are also low in calories to help your weight loss journey.
Protein is the best option when it comes to weight loss because it makes you feel fuller for much longer. A protein-rich food is also often lower in calories than most foods rich in fat and carbohydrates.
The 10 high-protein foods that are low in calories include:
- Eggs: One egg provides you with seven grams of protein and 85 calories.
- Eggs are cheap and easy sources of improving your protein intake.
- Prefer organic eggs whenever possible since these eggs are certified by the U.S. Food and Drug Administration and are free from antibiotics, vaccines, and hormones.
- The color of eggs does not matter because all have similar nutritional values.
- Wild salmon: Three ounces of wild salmon provides you with 17 grams of protein and 121 calories.
- Although it is high in fats, it contains more of the healthier fats known as unsaturated fats, specifically omega-3 fatty acids.
- Omega-3 fatty acids are best known for their heart-healthy effects.
- Having at least two servings of wild salmon one time a week can help you in your weight loss journey while also providing you with a whole lot of nutrients.
- Chicken: Three ounces of cooked chicken breast contain 142 calories and 26 grams of protein, which is more than half of the day’s recommended protein intake.
- Go for the leaner cuts and roasted or broiled version instead of fried one.
- Greek yogurt: Just seven ounces of Greek yogurt provides you with 20 grams of protein but 150 calories.
- Apart from being rich in proteins, the probiotic content of Greek yogurt is one of the factors that help with weight loss.
- Good bacteria in probiotics can increase your metabolism and help you maintain a healthy weight.
- While buying Greek yogurt, read the label and opt for brands that are sugar-free or low in sugar.
- Beans: Half a cup of beans provides you with 7 to 10 grams of protein and anywhere between 109 and 148 calories (depending on the type of beans).
- Beans are packed not only with proteins but also with vitamins, minerals, fiber, and antioxidants.
- They are one of the best protein-rich options that make you feel full for a longer duration.
- You can easily have them during dinner time with brown rice or add them to other healthier options such as soups and salads.
- Lentils: One cup of lentils provides you with 18 grams of proteins (the protein present in three eggs) and 230 calories.
- Lentils are low in fat and high in fiber and are good at fulfilling your satiety and speeding up your fat loss.
- Eat them with brown rice as sides or add them to soups.
- Artichokes: One medium-sized vegetable replenishes you with 4.2 grams of protein but only 60 calories.
- Artichoke is not only one of the richest vegetable sources of proteins but also high in fiber. One medium artichoke contains 10.3 grams of fiber.
- You can boil and eat it or have it in the form of salad.
- Almonds: One ounce of almonds contains six grams of protein and 164 calories.
- To reap the maximum benefits, have them in the form of a mid-meal snack (combined with other nuts or seeds) or just before hitting the gym.
- Pumpkin seeds: One ounce of pumpkin seeds provides you with nine grams of proteins and 158 calories.
- You can consume them in raw or dry roasted form for your workout.
- Packed with proteins, fiber, healthy fats, and various minerals, they are a good source of energy apart from boosting your weight loss.
- You can easily sprinkle them over salads and soups or add them to muffins, bread, grain dishes, or trail mix.
- Chia seeds: One ounce of chia seeds contains five grams of proteins and 138 calories.
- Chia seeds are a rich source of omega-3 fatty acids.
- They can be easily added to smoothies, salads, and cereals.
Health Benefits of Weight Loss
1. Helps regulate blood sugar and diabetes
Losing weight improves insulin sensitivity in people with type 2 diabetes, says Preeti Pusalkar, a certified clinical nutritionist with Hudson Medical Center, a primary care provider in New York City.
Excess body fat leads to an increase in adipose tissue, which causes inflammation and interferes with the function of insulin — the hormone that helps regulate blood sugar levels.
Weight loss reduces adipose tissue, which allows the body to manage blood sugar more effectively. Plus, you don’t have to lose that much weight to see results. Research has found that just a 5% reduction in body weight improved blood sugar levels in adults.
2. Improved heart health
Losing weight can also improve heart health by reducing pressure on arteries, meaning the heart doesn’t have to work as hard to pump blood through the body. The result is lower blood pressure and low-density lipoprotein (LDL) cholesterol levels — the “bad” kind of cholesterol that can increase your risk of heart disease, Pusalkar says.
And it doesn’t matter if you lose weight through diet and exercise or weight-loss surgery like metabolic surgery — you’ll reap benefits regardless, according to a large 2020 study.
Researchers examined the effects of weight loss surgery on obese patients who either had weight loss surgery or who lost weight through lifestyle changes. The risk of heart disease for the surgical group decreased after a 5% to 10% loss of body weight while the nonsurgical group saw a decrease after losing about 20% of body weight.
3. Decreased risk of stroke
Excess weight can increase blood pressure, and therefore your risk of stroke. This is because high blood pressure puts a strain on your blood vessels, making them stiffer and more likely to cause blood to clot.
“Losing weight helps improve the efficiency of the heart due to less constricted blood vessels,” Pusalkar says.
4. Better sleep
Overweight people are more likely to suffer from sleep apnea — a disorder characterized by disrupted breathing while sleeping. Excess weight can increase fat deposits in your neck, which can obstruct your airways.
If you suffer from sleep apnea, losing weight likely won’t entirely cure the condition. However, losing just 10% to 15% of your body weight can improve sleep quality and reduce the severity of sleep apnea in moderately obese patients, according to the National Sleep Foundation.
5. Improved mobility
Losing weight alleviates pressure on knees and joints, which can improve mobility, Pusalkar says. A large 2012 study of obese adults with type 2 diabetes found as little as a 1% drop in weight cut mobility limitations, such as difficulty walking or climbing stairs, by more than 7%.