7 Day Diet Plan for Weight Loss: What to Know Before You Start

by | Jul 24, 2019 | Last updated Feb 15, 2022

Author: Anna Frinzi

When searching to make a weight loss change, it can be tempting to want to shed those pounds fast and easy without much preparation or thought.

There are many quick-fix diets out there that claim to help you lose a significant amount of weight in just 7 days!

This speedy approach to weight loss can be effective but is it realistic? Read on to investigate some popular 7-day diet plans and determine how realistic these diets are for you.

The Military Diet Plan

This diet has high expectations for weight loss and claims to help you lose 10 pounds in a single week. There is a specific meal plan for 3 days which is then followed by 4 days off the plan, continuing this cycle until your goal weight is reached. The meal plan during the initial 3 days is very low calorie for each meal and eliminates all snacks. Calorie intake for the 3 days is encouraged to be around 1100-1400 calories per day, which is lower than the daily recommended intake by the Dietary Guidelines for Americans 2015-2020. The other four days of the program encourages healthy eating and a continual low calorie intake but has fewer restrictions than the first 3 days. This diet claims to be originally created by nutritionists in the US military in order to help improve the body shape of soldiers, but no direct affiliation has been discovered. As effective as this diet may be at eliminating body weight quickly, how sustainable is this style of eating for you? Depending on age, sex, and activity level, there are different recommended daily calorie requirements by the National Heart, Lung, and Blood Institute and these are to be followed for proper energy balance.  Eating lower than the recommended calorie intake is not maintainable in the long run and makes it difficult to consume the nutrients needed and meet dietary guidelines.

The Dr. Oz Diet Plan

Dr. Oz is a household name known for his boisterous personality and health recommendations on his show. He has a specific diet plan that is known as “You: On a Diet” and includes a book to follow as an “owner’s manual for waist management”. This diet is built around strict dietary guidelines and suggests that between weeks 2 and 3 of the program, the behavior changes created are enough to be sustainable in the long run. There is a structured 7-day diet plan for weight loss to be followed on your own accord and an accountability factor is lacking when this plan feels overwhelming or difficult. A strict eating plan can be tough to follow in everyday life and “automating meals” is the key to success in this diet. Having the same foods and meals can get old quickly and lacking variety in your eating habits does not guarantee proper nutrients are being consumed.

The GM Diet Plan

This diet plan guarantees a quick way to lose fat in only 7 days. GM stands for General Motors and claims to be created for the employees of the General Motors Company, but this origin story has not been proven. The GM diet promises to assist you in losing up to 15 pounds in just 1 week. With this diet plan, you are allowed to eat different foods or food groups on a separate day of the diet. For example, day 1 you are only allowed to eat fruits and on day 2 of the diet you can only eat vegetables. Day 3, you are allowed to only consume fruits and veggies except bananas and potatoes. Day 4 is restricted to specifically bananas and milk. On day 5 you are to eat several whole tomatoes and large portions of meat. As you can tell, this eating method is extremely restrictive and not realistic over a period of time. Check out the details of this strict plan here. The GM diet claims to help you detoxify your body, burn higher levels of fat, improve digestion, and lose weight fast. When following this diet, it does not take much to fall of the wagon and feel frustrated with not being able to adhere to its strict eating regimen.

Detox: The 7-Day Weight Loss Cleanse

Detox is a word that is thrown out regularly and is a popular approach in the crash dieting world. There are many detox diets out there and many of them involve only drinking smoothies or limiting yourself to certain types of foods. These diets claim to detoxify your body and eliminate any toxins or body fat you may have. This specific detox diet plan claims to work in 7 days with a weight loss between 5 and 15 pounds. A detailed meal plan is provided with a strict eating regimen which then eventually leads to days where only a smoothie is to be consumed. Eliminating certain foods such as breads, pastas, and sugar is encouraged while on this diet and consuming a high amount of only vegetables and fruits is recommended.

What Do All of These 7-Day Diets Have in Common?

These 7-day diet plans all offer exceptional claims to lose a large amount of weight in a short amount of time, 7 days to be exact! Many of them are very low calorie and follow a strict eating structure that is not realistic to maintain over time.  Sometimes, even certain food groups are eliminated or encouraged to be consumed within certain time constraints. This style of eating is not realistic or achievable in the long run. Along with these rigorous and restrictive eating patterns, extreme weight loss is promised in a very short period of time. The Centers for Disease Control and Prevention recommends that a healthy and sustainable weight loss rate is about 1-2 pounds per week (CDC). These diets are neither safe nor maintainable to achieving sustainable long-term weight loss goals. Before starting any diet, be sure to thoroughly investigate its intentions and consult a health professional before embarking on any specific eating plan.

Noom Helps You Lose Weight for Good

What these 7-day diet plans are lacking, Noom makes up for with support, coaching, behavior change techniques, psychology-backed research and sustainability with realistic goal-setting. Where these diets include strict eating plans, Noom encourages a realistic eating pattern where your cravings are explored and no restrictions apply with food choices! Discovering that healthy balance with portion control and moderation is key at Noom to a sustainable behavior change. On this journey to a healthier you, Noom provides individualized coaching in the form of a goal specialist and a group coach for added support and motivation. When obstacles come up, it is invaluable to have this benefit and be able to brainstorm different strategies or ways to tackle potential challenges. As tempting as these 7-day diet plans for weight loss are, be sure to do your research and determine what feels right for you. Check out Noom today to see how we can work with you to lose weight in a healthy, sustainable way.