Easy 7-Day Diet Plan to Lose 5kg: Simple Rules for Quick Weight Loss

7 Days to Trimness: Golden Rules Before starting the diet, here is an easy 7-day diet plan to lose 5kg: Simple Rules for Quick Weight Loss in this how to eat and what to eat clearly day by day explained given below have already proven this method, and those who follow it get results.

14 Golden Rules

1. Moderation is the key word. Have everything in small quantities. Do not reach out for second helpings. When you feel like having nuts, it should just be 2-3 almonds and a walnut half. This is enough to take care of the omega-3 requirements. Even roasted channas or namkeens should not exceed 3 tbsp. or ½ katori.

2. Do not confuse thirst with hunger. Reach out for a glass of cold water often.

3. Have healthy calories. Instead of cookies, have 3–4 almonds and 4-6 raisins. Cookies are one of the worst things when on a diet plan.

4. Plan your meals. Do your shopping thoughtfully. Then you will just not pick it up and put it in your mouth. Choose brightly colored fruits and vegetables when you are shopping. Adopt a rainbow approach when eating and buying vegetables and fruits. Different colors mean different vitamins and minerals, and hence you get a variety of nutrients that your body needs. When you eat fruits, make sure this fruit medley is not overflowing but a single serving. Even fruits have calories! Buy green, red, yellow, and different colored vegetables. If you have a green vegetable, like spinach or beans, in the morning, have red carrots for dinner. Choose vegetables that have a high water content, like cauliflower, mushrooms, bhindi, and capsicums, over denser vegetables like carrots, pumpkins, etc.

5. Always measure oil when cooking. Never pour oil. You might add 2 teaspoons extra and never come to know. That will add up to 90 calories to the dish! Don’t go completely oil-free; have 2-3 tablespoons of oil per day.

6. Do not skip meals in an effort to reduce. The number of meals should remain the same, but the quantity at each meal should be less.

7. Paneer or curd is always made from skimmed or toned milk. Milk is to be skimmed always. Make this a habit, even after your diet is over.

8. Avoid foods from which oil is taken out, or have them carefully. These are high in calories. These include corn. Coconut and sesame seeds.

9. Allay hunger pangs by eating water-rich fruits. The water content in fruits gives a full feel to the stomach. Papaya, musk melon, apples, and oranges—all will take care of the hunger pangs and the sweet carvings.

10. Make it a cardinal rule not to sleep for at least two hours after dinner.

11. Try to avoid spooning gravy from the dish since it contains the most oils.

12. Feeling hungry for an after-dinner snack? Have a big glass of cold coffee by blending a cup of cold milk with ½ cup of cold water and ice with some artificial sweetener and coffee.

13. In the morning, first thing, have one glass of warm water in which ½ lemon has been mixed. Also, drink at least 8 glasses of plain water whenever you can.

14. Keep a daily routine of some sort of exercise. It could be yoga, walking, playing a game, or even dancing. Exercise is a must for a healthy you!

7 day diet plan chart for weight loss

Day	Breakfast	Mor Snack	Lunch	Eve Snack	Dinner
Day 1	Oatmeal with fresh Fruits	Greek yogurt with sliced cucumber	Grilled chicken salad	Carrot sticks with hummus	Baked salmon with steamed broccoli and quinoa
Day 2	Whole grain toast with avocado	Apple slices with almond butter	Turkey and spinach wrap	Cherry tomatoes with mozzarella	Stir-fried tofu with bell peppers, served with brown rice
Day 3	Scrambled eggs with spinach and tomatoes	mixed nuts	Lentil soup with whole grain bread	sliced bell peppers with guacamole	Grilled shrimp with asparagus and sweet potato
Day 4	Smoothie with spinach, banana, and almond milk	Cottage cheese with pineapple chunks	Quinoa salad with mixed vegetables	Small beans	baked chicken breast with roasted Brussels sprouts and brown rice
Day 5	Whole grain cereal with skim milk and sliced strawberries	Rice cakes with avocado spread	Grilled vegetable wrap	Greek yogurt with honey	Baked cod with steamed green beans and wild rice
Day 6	Whole grain pancakes with fresh berries	Hard-boiled eggs	Chickpea salad with cucumber	Celery sticks with peanut butter	Beef stir-fry with broccoli and brown rice
Day 7	Whole wheat toast with scrambled eggs and sliced avocado	Trail mix (nuts and dried fruits)	Tuna salad with mixed greens	Cottage cheese with sliced peaches	Grilled vegetable skewers with quinoa

Conclusion

If you follow this 7-day diet plan using these simple rules for quick weight loss, follow these fat-burning rules to achieve easy weight loss. This is a natural method that doesn’t have any side effects, so you can lose weight naturally.

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