How Overweight People Can Lose 5 Pounds in 7 Days Without Giving Up Delicious Food

Admit it…you’ve wondered how do those people on TV and magazines lose weight so fast?

It must be money, right? They were able to afford weight loss surgery and undergone specialized programs, like the gastric sleeve diet. They must have hired trainers to whip them into shape and buy those expensive healthy food.

Maybe it’s in their genes. Some people were lucky enough to be born with fast metabolism. Or maybe it’s the gym they’re enrolled in or the supportive friends they have around them.

Yes, all these can help lose weight fast.

<However, the real reason is more simple. These people were able to lose weight fast was because of one thing: they changed their diet.

Grilled Salmon
Grilled Salmon

Now, you hear that a lot. I know.

You dread the word die-yet (diet). Because it immediately means restrictions, do’s and don’ts.

But what if you actually liked your diet? Wouldn’t losing weight become easier?

If you say yes, then great. That’s exactly what you’ll learn.

These personalities, celebrities, and people you know who experienced fast weight loss did not take a magic pill. They simply substituted unhealthy delicious food with healthy delicious food.

That’s all there is to it.

Now, you may be thinking: “Is there such a thing as healthy delicious food?”

Of course!

“But they are all expensive. I can’t afford them”

Yes, you can afford them. You just have to look and ask.

Right now, you don’t have to. I’ll show you the exact food you can eat in the next seven days to lose at least 5 pounds.

Day 1 to Day 7

Breakfast: Protein Shake

Snack: Fruit (1 banana or papaya)

Lunch: 1 Full Meal with Grilled Chicken or Fish

Snack: Fruit (1 banana or papaya)

Dinner: Protein Shake

Further guidelines:

  • Drink a ton of water in between. At least 12 glasses of water daily. Drink tea if it helps.
  • Eat a solid or regular meal during lunch.
  • Do not skip meals. Your body thinks it’s starving. When you eat again your body will need more than usual resulting in more fat.
  • Eat every 3 hours.
  • Eat a gram of protein for every kilogram you weigh.

What you’re NOT allowed to eat:

  • Cola and caffeine during the 7 days
  • In-between meals
  • Fatty foods
  • Durian and avocado
  • Wheat
  • Sweeteners
  • Dairy products

What’s the rationale behind this 7-day diet?


Breakfast is the most important meal of the day – many fitness experts and doctors will agree on that. But that doesn’t mean you can eat whatever you want.

You need to consume the maximum nutrients at the lowest calorie intake possible.

You can do that with protein shakes. There are a lot of delicious protein shakes out there today. Choose the one that you like the best.

The ideal plate consists approximately of:

  • 30% proteins
  • 20% whole grains
  • 15% fruits
  • 35% vegetables
  • If you eat a plate of these during breakfast…

For example:

Brown Rice (whole grains) – 200 calories

Grilled Fish (protein) – 200 calories

Mango (fruits) – 100 calories

Broccoli and Asparagus (vegetables) – 50 calories

…you’ll be consuming at least 550 calories.

When you drink a protein shake, you’ll be consuming less than 200 calories. Most importantly, you’ll still get the same nutrition.


Only eat chicken or seafood during lunch. You can’t eat pork, beef, lamb, goat, or other sources of protein.


Chicken and seafood have the lowest cholesterol content among all sources of protein.

Your diet should no exceed 1,000 calories.

How can you know?

Here a few approximations you can do with your hands that will help:

1 closed fist translates to one cup. With that said…

  • 1 closed fist of rice or Pasta is 200 calories
  • 1 closed fist of fruit is 75 calories
  • 1 closed fist of veggies is 40 calories

1 palm-full is more or less 3 ounces, which means…

  • 1 palm of meat is 160 calories
  • 1 palm of fish is 160 calories
  • 1 palm of poultry is 160 calories

1 handful is approximately 1 ounce…

  • 1 handful of nuts is 170 calories
  • 1 handful of raisins is 85 calories
  • 2 handfuls of chips is 150 calories
  • 2 handfuls of popcorn is 120 calories
  • 2 handfuls of pretzels is 100 calories

Calories is the body’s fuel. The more “clean” fuel you put in, the better your body performs.

You’re most active during the middle of the day. That’s why you need to eat a lot during lunch. This is when your body needs fuel the most.

If you feel hungry or weak before dinner time, eat fruits and drink water to satiate your hunger.


If you’re like most people, you don’t have much to do during the night. You rest, relax, and prepare to sleep.

That’s why you drink a protein shake. You don’t need many calories. You only need to feel full and satiated until sleep.

At this point, you should also know if you consumed less calories than your body can burn. We already established calories = fuel. Every time you do an activity (exercise, walk, write) you burn calories.

The key to losing weight is eating less than what your body can burn. For example, your body can burn 2,000 calories per day. If you want to lose weight, eat less than 2,000 calories.

But… how can you know how much calories your body can burn in one day?

You calculate the Basal Metabolic Rate:

For women, here is the equation:

655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For men, the equation is:

66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

If you’re a 240-pound male, 25 years old, and stands at 5 feet and 10 inches – your Basal Metabolic Rate is 2,280.20.

This means, at your current weight, your body burns 2,280.20 calories per day. If you want to lose 5 pounds in 7 days, you need to eat less than 1700 calories per day.

Not easy?

Well, if you follow this 7 day diet…

Breakfast: Protein Shake (200 calories)

Snack: Fruit (100 calories)

Lunch: Protein, whole grains, fruits, vegetables (1000 calories)

Snack: Fruit (100 calories)

Dinner: Protein Shake (200 calories)

…that’s a total of 1600 calories.

You’ll be able to lose 5 pounds in a week, even more if you exercise!


If you skimmed over the entire post and landed here, this is what the 7-Day diet looks like:

Day 1 to Day 7

Breakfast: Protein Shake

Snack: Fruit (1 banana or papaya)

Lunch: 1 Full Meal with Grilled Chicken or Fish

Snack: Fruit (1 banana or papaya)

Dinner: Protein Shake

Of course, there are a few more guidelines, do’s and don’ts above.

This 7-day diet has helped overweight people lose 5 pounds or more fast. Aside from that, it will also help jumpstart your metabolism, change your eating habits, and (most importantly) get your very first BIG win!

Weight loss is not a race. It’s a marathon. You need to keep at it to succeed. If you use this 7-day diet plan, good luck and know that we’re rooting for you!

Written by Hugo L

Hugo is a 29 years old nutritionist, ex-pro hockey player and a published author.


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