Diet Plan For 5 Days : The Ultimate Diet is a complete diet plan that will change your body and your life. This diet plan is written by a doctor and a nutritionist. They’ve combined their passion for weight loss and good health to create the ultimate 5-day diet plan. By combining nutrition, detox and exercise you’ll finally achieve an irresistible body in 5 days!
What Is The 5-Day Diet?
How fast can you shed off a significant weight? This is a concern for every person aiming to shed some weight. Some opting for a quick fix instead of paying attention to the long-term impact of the routine that they follow. So, where does the 5 day diet fall? Find out if this trending eating plan will make the weighing scale flip in your favor and whether it is a healthy recommended diet.
Can you lose weight in 5 days? You must have come across the 5 day weight loss diet because its popularity has spread widely lately. Find out everything there is to know about the 5 day diet, including what and when to eat, its effectiveness, pros, and cons.
Also referred to as “The Fast Diet” or “5:2 diet”, this intermittent fasting eating plan involves eating a standard number of calories for 5 days a week, then restricting calorie intake to about 500-600 a day for the other 2 days. Here, the focus is not on which food you eat, but on when you should eat them. It was made known by a British doctor and journalist, Michael Mosley.
How Does It Work?
Ideal calorie intake is determined by several factors, such as age, gender, and physical activity. For instance, adult women and men should consume 1600-2400 calories and 2000-3000 calories a day, respectively. This amount should not go below 1200 calories. When following this diet, your calorie intake should be optimum for the 5 days. However, for the other 2 days, you cut this intake by a quarter, i.e., 500-600 calories.
The 5 days do not have to be consecutive. You can choose any two days of the week, so long as there is at least one non-fasting in between. It means that the 2 fasting days should be non-consecutive . For instance, you can fast on Mondays and Thursdays by taking 2-3 small meals and then eating healthy for the other days.
Weight Loss Diet Chart To Lose Weight In 5 Days
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Here is a sample diet plan to lose 5kgs in 5 days. You can consult an expert and adapt it to your body’s needs and your lifestyle requirements.
Day 1
Breakfast: Make sure that your total breakfast calorie count is 250. Start with lemon detox water and then have two boiled or poached eggs or a bowl of chickpea salad.
Lunch: Your lunch should have approximately 300 calories or less. You can have lentils (without tadka) along with brown rice and some green salad.
Snacks: One medium apple or orange or any other fruit of your choice.
Dinner: Dinner should be the lightest meal of the day. Include one cup of brown rice with 3/4 cup of boiled chicken along with a green salad. Finish it with one cup of chamomile tea.
Day 2
Breakfast: Begin your day with chia seed detox water and then have steel-cut oats with skimmed milk.
Lunch: Have a bowl of mixed fruits such as berries and oranges with one cup of green tea.
Snack: One cup of green tea with one boiled egg without yolk or two multi-grain crackers.
Dinner: One cup of spinach and broccoli soup with one slice of multi-grain toasted bread.
Day 3
Breakfast: Have cinnamon detox water. For breakfast, include one cup of poha with herbs and one cup of green tea.
Lunch: Include one bowl of chicken soup with shredded chicken. If you want a vegetarian option, you can eat baked mushrooms with a little bit of cheddar cheese on a bed of half a cup of rice.
Snacks: A veg sandwich with cucumbers and tomatoes with a drizzle of olive oil.
Dinner: Half small-sized baked fish or half a cup of grilled tofu with one cup of brown rice.
Day 4
Breakfast: Start with lemon detox water and then for breakfast, have a bowl of porridge made from around 75g oats without milk.
Lunch: A bowl of soup made with chicken or tofu, cabbage, spinach and broccoli.
Snack: A bowl of pineapple and one cup of green tea.
Dinner: Yellow lentil dal without tadka or boiled chicken with baby spinach that you can eat with two multi-grain rotis or one cup of brown rice and green salad.
Day 5
Breakfast: Start your morning with lemon and honey in hot water. For breakfast, have a bowl of oatmeal without milk.
Lunch: Take one cup of Greek yoghurt with mixed berries and chopped nuts.
Snacks: One bowl of papaya and one cup of green tea.
Dinner: Take one cup of egg curry made with one tablespoon of oil and two boiled eggs with one cup of brown rice. Your vegetarian option can be khichdi made with black lentils and brown rice.
The 5-Day Apple Diet Plan
The 5-day apple diet requires the dieters to eat only apples and fluid on day one. For the rest of the four days, the dieters will be allowed to eat mostly apples along with other nutrition-dense foods but not exceeding 1200 calories per day.
1. Day One
| Breakfast | 2 apples |
| Lunch | 1 apple |
| Dinner | 3 apples |
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Why This Works
Breakfast, lunch, and dinner should consist of apples and only apples, amounting to around 1.5 kilograms. Apples are rich in vitamins, minerals, phytonutrients, and dietary fiber. These nutrients are essential for maintaining proper body fat percentage, good cardiovascular health, and improved brain function, and preventing diabetes, Alzheimer’s, and GI tract irritation. Drink enough detox water and water to keep yourself hydrated throughout the day.
2. Day Two
| Breakfast | 1 apple and a glass of skim milk or soy milk (if gluten sensitive) |
| Lunch | An apple and greens salad with two carrots and half a beetroot is ideal. Make a light salad dressing with mint leaves, Dijon mustard, olive oil, salt, and pepper. |
| Dinner | 2 apples |
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Why This Works
On day two, eat apples along with a healthy vegetarian lunch. This will help you to get other essential nutrients from the veggies. Olive oil is a rich source of good fats that will help retain the cell membrane integrity. Make sure to keep sipping on detox water and drink a good amount of water throughout the day.
3. Day Three
| Breakfast | 1 apple + 1 slice multigrain bread+ scrambled eggs |
| Lunch | 1 apple+ Bengal gram salad with cucumber, tomato, onion, mint leaves, salt, and pepper. |
| Evening Snack | 1 cup low-fat yogurt |
| Dinner | Options:1 apple+ turkey bacon, carrots, and broccoli salad1 apple+ lentil soup |
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Why This Works
This day can be called as protein day. Proteins are the building blocks of our bodies. Therefore, start your day with a good protein source like scrambled eggs (use one whole egg). If you are a vegetarian, you may have a glass of milk instead of eggs. Bengal gram is rich in protein and will help you feel full for a longer time. Yogurt will help with digestion. For dinner, eat a good source of protein and 1 apple. For two days you ate mostly apples, your body does not have enough energy for digestion and metabolism. So, do not eat too much food. Fill yourself up with water and detox drinks.
4. Day Four
| Breakfast | 1 apple + kale smoothie |
| Lunch | Options:1 apple+ grilled veggies1 apple+ vegetable clear soup |
| Post Lunch | 1 small bowl watermelon or 1 orange |
| Evening Snack | 1 cup green tea |
| Dinner | Options:1 apple + vegetarian lettuce wrap1 apple+ beetroot and celery smoothie |
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Why This Works
Start your day with an apple and kale smoothie. Kale helps you lose weight and makes you full for a longer time. The vegetarian lunch will help you get all the essential nutrients from the different types of veggies. Include a lot of green leafy and colorful veggies. On this day, take a post-lunch snack break. Have a glass of fresh fruit juice or any whole fruit. For your evening snack, green/black/white tea is highly recommended as it contains antioxidants and will help your body flush all the toxins out. Have a vegetarian dinner along with an apple. This will soothe your digestive system.
5. Day Five
| Breakfast | Options:1 apple+ 1 boiled egg1 apple + boiled bottle gourd juice |
| Lunch | Options:1 apple+ grilled veggies1 apple+ vegetable clear soup |
| Post Lunch | 2 almonds or 1 peach |
| Evening Snack | 1 cup green tea + 1 digestive biscuit |
| Dinner | 1 apple+ baked fish and asparagus1 apple+ kidney beans chili with capsicum |
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Why This Works
On this day, dieters will be allowed to eat fruits, veggies, good fats, good carbs, and proteins. This will help to revive your body from the low-calorie diet you had been following for the past few days. As you have followed a step-by-step procedure of introducing all the foods that you want the body to metabolize, on the last day, when you eat a complex amalgamation of foods, your metabolism will stay active and help burn the calories without making you feel weak.
Foods To Eat During The Apple Diet
Fruits & Veggies – Seasonal fruits, local fruits, green leafy veggies, and colored vegetables.
Proteins – Chicken without skin, fish, eggs, lean cuts of turkey and beef, tofu, mushrooms, and soy chunks.
Dairy – Low-fat milk, low-fat yogurt, and cheese (in limited amounts).
Herbs & Spices – coriander leaves, mint leaves, rosemary, thyme, dill, fennel, rose petals, ginger, garlic and onion powder, coriander and cumin powder, turmeric, chili powder, garam masala, fenugreek, mustard seeds, etc.
Bread & Biscuits – multigrain or wholegrain bread and biscuits.
Fats & Oils – Olive oil, rice bran oil, canola oil, ghee, and mustard oil. All in limited amounts.
Beverages- Fresh fruit juices, fresh tender coconut water, buttermilk, detox drinks, fresh vegetable juices, and smoothies.
Foods To Avoid
Fats & Oils – Lard, butter, coconut oil, mayonnaise, and dalda.
Beverages – Packaged fruit juices, packaged coconut water, carbonated drinks, and alcohol.
Proteins – Chicken with skin, processed meat, beef, and pork.
Dairy – Cream cheese or cheese in excess amounts, full-fat milk, and full-fat yogurt.