Good Cleanse Diet to Lose Weight
Being overweight poses great risks to your health. It can result in high blood pressure, certain types of cancer, and type 2 diabetes. Thanks to the 5-day "cleanse" to lose 10 pounds, you no longer have to spend months trying to lose all the excess weight from your body.
"Detoxing" your body is one of the ways you can lose weight fast. The method involves eating cleaner, fresh foods, getting active, and removing "toxins". Here is what you need to know about the "cleanse" diet. Keep in mind that "detox" and "cleanse" diets are in fact drastic diets that are very low in calories and primarily lose a lot of water. The substances called toxins are eliminated regularly but especially naturally by our body and more particularly our liver. No single food or nutrient can act on the liver and help it in its functions. The important thing is to eat a healthy diet every day, rather than doing a "detox" diet a few times a year for a day or two.
5 Day Cleanse To Lose 10 Pounds: Can You Lose 10 Pounds In A Week?
Yes, losing 10 pounds in 7 days is technically possible.
You have to make sure you reduce about 1.4 pounds every day.
There are 3,500 calories in one pound of fat. To shed 1.4 lbs in a day you only need to burn about 4,900 calories.
You can achieve this only by dieting or exercising ( 5 ).
How Does A 5-Day Cleanse Work?
A "cleanse" diet claims to contain antioxidants that activate pathways for your body to get rid of toxins.
When you burn more calories in your body than the ones you take in, you lose weight ( 15 ).
5 Day Cleanse To Lose 10 Pounds: What Is The Best Cleanse Diet To Lose 10 Pounds In A Week?
To lose 10 pounds in under 7 days, you need a diet that promotes fat burning and is limited to a few calories.
One such diet is the military diet. It could be a quick way to lose weight.
A website providing information about the plan states that it can help you shed up to 10 pounds of weight in 7 days. The source further claims that if the diet is followed for a month, it can make you lose up to 30 pounds (6).
Read More: Can Citrus Diet Help You Cleanse Away The Pounds?
5 Day Cleanse To Lose 10 Pounds: What Is The Military Diet? The Military Diet Plan
Below is a sample meal plan you can follow. Whether you want to lose 10 pounds in 2 weeks or under a week, this diet will surely work for you.
Be sure to consult your doctor before making major diet changes, especially if you have pre-existing conditions such as diabetes, heart disease, and so forth ( 12 ).
First Day
Here, you are supposed to take not more than 1,400 calories for the whole day. Only eat the following:
Breakfast
- A half slice of grapefruit
- A slice of whole-grain bread
- Two tablespoons of salt-free and sugar-free peanut butter
- A cup of caffeinated tea or coffee
Lunch
- A half-cup of tuna
- A slice of whole-grain bread
- A cup of caffeinated tea or coffee
Dinner
- Three ounces of meat, it could be pork or any other type
- A cup full of green beans
- A banana
- One medium-sized apple
- A cup of vanilla-spiced ice cream
Second Day
Here, the daily calorie intake allowance drops to 1,200 per day. Here is what you should strictly take:
Breakfast
- An egg
- A slice of whole-grain bread
- A half piece of a banana
Lunch
- A hard-boiled egg
- A cup of fresh cottage cheese
- 5 saltine crackers
Dinner
- 2 hot dogs with no buns
- A cup of freshly chopped broccoli
- A half-cup of baby carrots
- A half piece of a banana
- A cup of vanilla-spiced ice cream
Third Day
On the last day, you are supposed to take no more than 1,100 calories. Here is how your meals should be structured:
Breakfast
- 5 saltine crackers
- A slice of fresh cheddar cheese
- One medium-sized apple
Lunch
- A hard-boiled egg
- A slice of whole-grain bread
Dinner
- A cup of tuna
- A half piece of a banana
- A cup of vanilla-spiced ice cream
Vegetarian Diet Plan
Vegetarians have not been left behind either. They can consume follow the following diet, which is full of veggies:
First Day
Breakfast
- A half grapefruit
- A slice of whole-grain bread
- 2 tablespoons of peanut butter
- A cup of caffeinated tea or coffee
Lunch
- A half piece of avocado
- 2 tablespoons of hummus
- A slice of whole-grain bread
- A cup of caffeinated tea or coffee
Dinner
- Take 300 calories of tofu
- A cup of boiled green beans
- A half piece of a banana
- One medium-sized apple
- A cup of vanilla-spiced ice cream. You can also use a dairy-free ice cream
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Second Day
Breakfast
- A half-cup of baked beans
- A slice of whole-grain toast
- A half piece of a banana
Lunch
- A cup of hemp, unsweetened soy, or almond milk
- A slice of avocado
- 2 tablespoons of hummus
- 5 saltine crackers
Dinner
- 2 veggie hot dogs with no buns
- A cup of fresh broccoli
- A half-cup of baby carrots
- A half piece of a banana
- A cup of vanilla-spiced or dairy-free ice cream
Third Day
Breakfast
- A slice of fresh cheddar cheese
- 15 to 20 almonds
- 5 saltine crackers
- A half-cup of quinoa or couscous
- One medium-sized apple
Lunch
- A slice of avocado
- A tablespoon of hummus
- A slice of whole-grain bread
Dinner
- A half-cup of canned chickpeas
- A half piece of a banana
- A cup of vanilla-spiced or dairy-free ice cream
Day 4 To 7
For days 4, 5, 6, and 7, you are free to take whatever you like. You can restructure your meals the way you want. Nonetheless, your daily calorie intake should be below 1,500.
Tips To Lose Weight Faster
You can achieve your weight loss goals in a few weeks. Here are some tips on how to lose 10 pounds in a week. If adhered to, they will hasten the pace at which you drop off kilograms.
Hit The Gym
Exercise is one of the ways you can increase your metabolic rates.
You cannot rely on a diet alone to help you shed 10 pounds in less than 7 days. You need to make gym machines your daily companion.
However, this doesn't mean that you concentrate on abs exercise if you have a huge belly. Do not do that as you won't achieve any weight loss.
One study showed that a 6-week training of the abdominal muscles has no effect on fat loss in the abdominal cavity or waist region ( 11 ).
So, focus on training every part of your body. Do some resistance training exercises such as lifting weights.
In fact, researchers have shown that weight lifting can help you lose a lot of weight, just like a regular aerobic exercise. On top of that, this act will add or maintain your muscle mass and strength, protect your metabolism and the hormone levels that usually go down when you are dieting ( 3 ).
High-intensity interval training (HIIT) is another type of exercise you can use to hasten your weight loss pace.
Research shows that just less than 10 minutes of HIIT has the same effect as five times of regular exercises ( 10 ).
Perform HIIT about 4 times every week. Use all your efforts and intensity to ensure that the exercise is effective. Also, you need to take a few seconds of rest in between your repeats.
Stay Hydrated
Drinking water is another way to increase the number of calories you burn, even at rest.
Research shows that water can increase the rest of energy expenditure by up to 30% within 10 minutes of drinking it. The effect is said to last for about 60 minutes.
One study of obese and overweight children supported the above findings. It found that there was a 25% increase in rest energy expenditure after drinking cold water ( 14 ).
Another study examining the effects of water in overweight women found out that increasing water intake to over one liter every day could shed excess pounds. According to the findings, women who took over a liter per day lost extra 2 kilograms (4.4 pounds) in one year.
The study also found that drinking half a liter of water results in 23 extra calories burned. For a full week, this adds up to 161 calories ( 2 ).
These results were even more impressive when the water was cold as your body because it burns some fat just to heat it to your body temperature.
Drinking water before meals can also reduce your appetite.
According to most studies, this works better with middle-aged people and old adults.
Research consisting of older adults had shown that having a cup of water before every meal resulted in a weight loss of 4.4 pounds in just 12 weeks. Those with middle-aged, obese, and overweight subjects also reported 44% more weight loss than control that didn't have water ( 13 ).
Read More: 3 Rules To Help You Start An Effective 30-Day Water Challenge
Avoid Sugars And Sweetened Drinks
Foods with sugars can be bad for your weight. Eating such can easily result in weight gain.
A lot of studies suggest that added sugars have unique harmful effects on your overall health.
Sugars have a lot of fructose. If taken in large amounts, they could lead to fat-building in your liver and abdomen.
Apart from fructose, sugar also contains glucose. When you take a lot of it, the liver will be overloaded with the two components. It will be forced to convert them into fats.
Increased fats in your abdomen and liver lead to increased resistance to insulin and other metabolism problems ( 4 ).
Liquid sugar is also unhealthy. When you drink sweetened beverages, you will be taking a lot of empty calories.
In fact, scientists suggest that you are 60% more likely to become obese with every added serving of sweetened drinks ( 1 ).
So, do not receive any sugar in your diet. Eliminate all the sweetened beverages such as sodas, fruit juices, and other sports drinks. Read the labels of any food you consume to make sure it doesn't contain added sugars.
Take A Lot Of Proteins
Proteins are one of the most important macronutrients of your weight loss journey.
Studies show that proteins can reduce cravings by up to 80%. This will help you eat up to 441 fewer calories every day. It will also boost your metabolism by 90 to 100 calories every day ( 8 ).
Not only will the micronutrient help you lose weight, but it will also prevent you from regaining the shed off pounds.
Always try to get your protein sources from food. If you are following a diet that doesn't allow you to eat enough proteins, try supplements such as whey protein, which will boost your daily protein intake.
Cut Carbs From Your Diet
Eating fewer carbohydrates is another way you can increase the pace of your weight loss.
A lot of studies support the above statement. When you take fewer carbs, your appetite goes down, you eat less, and eventually lose weight.
An analysis of more than 20 studies shows that cutting carbs' consumption could lead to 2 to 3 times more weight loss than low-fat diets.
Low-carb foods will lead to a quick reduction in body water weight. This can give you faster results than you think. In fact, you will see a difference in the scale in 1 to 2 days ( 16 ).
Without enough carbs in your body, your system could enter a ketosis state where fats will be burned to produce energy. Your appetite could also be reduced.
Hence, it is essential to reduce the amount of carbs you eat if you want to lose weight at a breakneck pace.
Make Fiber-Rich Foods Your Friend
Fiber is indigestible. Eating a lot of it can help you lose weight.
Soluble fiber, in particular, has a noticeable effect on your weight. It is said to bind water to form a thick gel that will sit in your gut.
That gel will slow down the movement of food in your digestive system. It will also slow the absorption and digestion of nutrients. This will give you a prolonged fullness feeling and a reduced appetite.
One five-year research concluded that taking 10 grams of soluble fiber every day could lead to a 3.7% reduction in abdominal fat ( 7 ).
This means that consuming soluble fiber may be effective in shrinking that big belly full of harmful fats.
The best sources of fiber include vegetables, fruits, legumes, and some grains like oats. If your diet doesn't allow you to take such, you can take supplements such as glucomannan.
Keep Track Of What You Eat
What you eat is important. You might think that you are taking a diet rich in proteins, but you are actually not.
It is also easy to underestimate or overestimate the quantities you are eating and drinking. If you track what you eat, you can easily identify the areas where you need a change.
Use calorie calculators and other online tools to track everything you eat.
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5 Day Cleanse To Lose 10 Pounds: The Downside Of Losing Weight Faster
According to WebMD, rapid weight loss creates a lot of demands on your body. It can cause serious conditions such as ( 9 ):
- Gallstones. One of the efficient ways to lose water weight is to follow a very low-calorie diet. When you lose such amounts, then you are more likely to have gallstones. This happens in 12% to about 25% of people who lose large amounts of weight in a few months.
- Dehydration. You can avoid this side effect by drinking a lot of water.
- Malnutrition. You will be consuming measured quantities of foods. This means that you might end up missing important nutrients.
- Electrolyte imbalance. This can sometimes be life-threatening.
Other side effects include the following:
- Irritability and mood swings
- Dizziness
- Constipation
- Fatigue
- Muscle loss
- Hair loss
- Menstrual irregularities
Final Thought
There are various diets you can follow for a 5-day "cleanse" to lose 10 pounds. One such diet is the military diet. The method can help you achieve short-term weight loss when combined with the tips in this article.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Beverages contribute extra calories to meals and daily energy intake in overweight and obese women (2014, ncbi.nlm.nih.gov)
- Drinking water is associated with weight loss in overweight dieting women independent of diet and activity (2008, pubmed.ncbi.nlm.nih.gov)
- EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training (2015, pubmed.ncbi.nlm.nih.gov)
- High Dietary Fructose: Direct or Indirect Dangerous Factors Disturbing Tissue and Organ Functions (2017, ncbi.nlm.nih.gov)
- How long will it take me to lose 10 pounds? (2018, medicalnewstoday.com)
- How to Lose Weight Safely (2019, webmd.com)
- Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study (2013, ncbi.nlm.nih.gov)
- Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women (2002, pubmed.ncbi.nlm.nih.gov)
- Rapid Weight Loss (2019, webmd.com)
- Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance (2006, pubmed.ncbi.nlm.nih.gov)
- The effect of abdominal exercise on abdominal fat (2011, pubmed.ncbi.nlm.nih.gov)
- The 3 Day Military Diet Meal Plan and Menu for Weight Loss (2019, medicinenet.com)
- Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults (2009, pubmed.ncbi.nlm.nih.gov)
- Water-induced thermogenesis reconsidered: the effects of osmolality and water temperature on energy expenditure after drinking (2006, pubmed.ncbi.nlm.nih.gov)
- What are the pros and cons of a juice cleanse? (2018, medicalnewstoday.com)
- What can I eat on a no-carb diet? (2018, medicalnewstoday.com)
Good Cleanse Diet to Lose Weight
Source: https://betterme.world/articles/5-day-cleanse-to-lose-10-pounds/