7 Days Diet Plan to Lose 5 kg
Do you want to lose weight quickly and safely? Are you looking for a diet plan that is easy to follow and doesn’t require any fancy ingredients?
If you answered yes to any of these questions, then you’ve come to the right place. Our 7-day diet plan is perfect for anyone looking to lose weight quickly and safely.
Consistency is key! Don’t get discouraged by slow progress. Celebrate small victories, and gradually increase exercise intensity as you get fitter.
7-day diet plan to lose 5 kg
Day 1 of losing 5kg in 7 days
- Breakfast: Greek yogurt with berries and a sprinkle of granola
- Mid-Morning Snacks
- Lunch: rilled chicken salad with whole-wheat pita bread
- Evening Snacks
- Dinner: Baked cod with roasted sweet potato and broccoli
- Exercise: Cardio kickstart, such as jumping jacks, high knees, or a mini dance party in your living room
Day 2 of losing 5kg in 7 days
- Breakfast: Whole-wheat toast with scrambled eggs and spinach
- Mid-Morning Snacks
- Lunch: Lentil soup with a side salad
- Evening Snacks
- Dinner: Turkey chili with a dollop of Greek yogurt and whole-wheat crackers
- Exercise: Strength training, including bodyweight exercises like squats, lunges, push-ups, and planks
Day 3 of losing 5kg in 7 days
- Breakfast: Oatmeal with nuts and a drizzle of honey
- Mid-Morning Snacks
- Lunch: Salmon with roasted vegetables and brown rice
- Evening Snacks
- Dinner: Chicken stir-fry with brown rice and mixed vegetables
- Exercise: Yoga for flexibility, focusing on stretches that work the whole body
Day 4 of losing 5kg in 7 days
- Breakfast: Greek yogurt with berries and a sprinkle of granola
- Mid-Morning Snacks
- Lunch: Grilled chicken salad with whole-wheat pita bread
- Evening Snacks
- Dinner: Baked cod with roasted sweet potato and broccoli
- Exercise: HIIT (High-Intensity Interval Training), incorporating short, intense bursts of exercise followed by brief rests
Day 5 of losing 5kg in 7 days
- Breakfast: Whole-wheat toast with scrambled eggs and spinach
- Mid-Morning Snacks
- Lunch: Lentil soup with a side salad
- Evening Snacks
- Dinner: Turkey chili with a dollop of Greek yogurt and whole-wheat crackers
- Exercise: Active rest day, including a leisurely walk, light stretching, or a restorative yoga session
Day 6 of losing 5kg in 7 days
- Breakfast: Oatmeal with nuts and a drizzle of honey
- Mid-Morning Snacks
- Lunch: Salmon with roasted vegetables and brown rice
- Evening Snacks
- Dinner: Chicken stir-fry with brown rice and mixed vegetables
- Exercise: Total body workout, engaging multiple muscle groups with exercises like planking, kettlebell swings, and burpees
Day 7 of losing 5kg in 7 days
- Breakfast: Smoothie with protein powder, banana, spinach, and almond milk
- Mid-Morning Snacks
- Lunch: Tuna salad sandwich on whole-wheat bread with a side salad
- Evening Snacks
- Dinner: Vegetarian chili with quinoa and a side salad
- Exercise: Cardio blast, such as a fun dance session, cycling session on a stationary bike, or a brisk walk in your neighbourhood.
Points to Remember
Timing:
- Breakfast: 7:00 AM
- Mid-Morning Snack: 10:00 AM
- Lunch: 1:00 PM
- Evening Snacks: 3:00 PM
- Dinner: 7:00 PM (4 hours before sleep)
Mid-Morning Snacks
- Apple slices with almond butter
- Handful of mixed nuts and berries
- Carrot sticks with hummus
Evening Snacks
- Cottage cheese with chopped fruits
- Greek yogurt with a sprinkle of chia seeds
- Edamame pods
Hydration is Key: Aim for 2-3 liters of water daily.
Colorful Plate: Include fruits and vegetables in every meal for essential vitamins and fiber.
Mindful Munching: Eat slowly, savor your food, and stop when comfortably full.
Focus on Movement: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Brisk walking, swimming, cycling, or dancing are all great options.
Bonus Tips:
- Cook More at Home: This gives you control over ingredients and portion sizes.
- Read Food Labels: Be mindful of hidden sugars and unhealthy fats.
- Get Enough Sleep: Aim for 7-8 hours of sleep nightly for optimal weight management.
NOTE: CONSULT A HEALTHCARE PROFESSIONAL OR NUTRITIONIST BEFORE STARTING ANY WEIGHT LOSS PLAN TO ENSURE IT IS SAFE AND SUITABLE FOR YOUR INDIVIDUAL NEEDS.
Facts About Obesity
Global Burden Due to Obesity
- According to the World Health Organization (WHO), in 2022, over 16% of adults worldwide were classified as obese [WHO Obesity Factsheet].
- This translates to 890 million adults living with obesity.
- The prevalence of obesity has more than doubled since 1990 [WHO Obesity Factsheet].
Health Impact Due to Obesity
- Obesity is a major risk factor for several chronic diseases, including:
- Heart disease
- Stroke
- Type 2 diabetes
- Certain cancers [CDC Adult Obesity Facts]
- Obesity-related conditions are the leading causes of preventable death.
Societal Impact Due to Obesity
- The annual medical cost of obesity in the United States is estimated at nearly $173 billion [CDC Adult Obesity Facts].
- Obesity can also affect quality of life and limit mobility.
Conclusion
Losing weight is not an easy task, and it requires dedication and hard work. However, with the right diet plan and a positive mindset, you can achieve your weight loss goals. Our 7-day diet plan has been designed by a healthcare specialist and nutritionist to help you lose 5 kg in just one week. It is a simple, easy-to-follow plan that doesn’t require any fancy ingredients or complicated recipes.
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