Summer hits different when the goal is clear — shedding those extra pounds without delay. Say hello to the ultimate diet plan for weight loss in summer that promises not just lightness but a whole new energy.
Along with an easy summer workout plan at home, this simple yet powerful diet can set you on the fast track. Think visible changes, think about feeling lighter, and most importantly, think results. Many have asked how to lose 5kg in 7 days diet without starving or feeling weak. The answer lives right here.
This plan fuels your body with fat-burning foods while keeping you refreshed and active even on the hottest days. Stick with it, and dropping nearly 5kg a month can actually happen without crazy restrictions. The journey to a fitter, healthier you starts now — and this summer, excuses are simply not on the menu!
Table Of Contents
- How To Lose 5kg In A 7 Days Diet? 7-Day Diet Plan For Weight Loss In Summer
- What Should I Eat In Summer To Lose Weight? 10 Best Foods
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
How To Lose 5kg In A 7 Days Diet? 7-Day Diet Plan For Weight Loss In Summer
You can follow a good diet to lose 5 kg in 7 days. A sample diet plan is attached below:
Day 1: Fruit-Based Diet
On the first day, it is recommended to consume fruits. Watermelon and muskmelon are preferred fruits. Try to have around 8-10 glasses of water to help you suppress hunger without eating. Avoid starchy carbs, such as bananas, because the body is detoxifying on this day. Stick to a diet of solely fruits and water. A sample daily meal plan is as follows:
Day 1: 7-Day Diet Plan For Weight Loss In Summer | |
| Breakfast | 1 Apple with 1-2 glasses of Water |
| Mid-Morning | 1 bowl of Papaya with 1-2 glasses of Water |
| Lunch | 1 bowl of Watermelon or Muskmelon, 1-2 glasses of Water |
| Afternoon Snack | One sweet Lime or Orange, 1-2 glasses of Water |
| Evening | 1 glass of Coconut Water |
| Dinner | 1 bowl of Muskmelon and 1-2 glasses of Water |
Day 2: Vegetable-Centric Diet
On the second day, the emphasis turns to easily digestible foods to promote gastrointestinal comfort. This includes consuming only vegetables. Avoid vegetables with a high glycaemic index, such as corn or green peas, and cook with little or no oil, ghee or butter. Here's a tentative food plan for Day 2 of the vegetarian diet plan to lose 5 kg.
Day 2: 7-Day Diet Plan For Weight Loss In Summer | |
| Breakfast | 1 large boiled Potato seasoned with Black Pepper and Salt, served with 2 glasses of Water |
| Mid-Morning | 1 bowl of Cabbage or Lettuce Soup with 1-2 glasses of Water |
| Lunch | 1 bowl of Salad with tomato, cucumber, and beetroot with 1-2 glasses of Water |
| Evening | 1 cup of Broccoli Soup or Sautéed Broccoli |
| Dinner | 1 bowl of Carrot or Cucumber Strips and 1-2 glasses of Water |
Day 3: Fruit & Veggie Day
On the third day, it is recommended to integrate a variety of fruits and vegetables into each meal. This not only keeps the stomach full but also reduces hunger pangs. The main rule is to cook vegetables without or with little oil, and avoid maize, peas and carrots. Here's an example food plan for today:
Day 3: 7-Day Diet Plan For Weight Loss In Summer | |
| Breakfast | 1 Apple or 1 cup sliced Melon seasoned with salt, 1-2 glasses of Water |
| Mid-Morning | 1 bowl of Watermelon with 1-2 glasses of Water |
| Lunch | 1 bowl of Salad with tomato, cucumber, and beetroot with 1-2 glasses of Water |
| Evening | 1 bowl of ripe Mango with 2 glasses of Water |
| Dinner | 1 bowl of boiled Broccoli and 1-2 glasses of Water |
Day 4: Bananas & Milk Diet
By the fourth day, your body has acclimated to the appropriate levels of fruit sugar and plant fibre, resulting in a stable hunger that no longer reacts to the taste of bananas. During this period, you'll rely more on liquids for sustenance, such as milkshakes and soups. The only guideline is not to add honey, sugar, or sweetener to the milk. Here's an example meal plan for day four:
Day 4: 7-Day Diet Plan For Weight Loss In Summer | |
| Breakfast | 2 large bowls of ripe Bananas with 1 glass of Low-fat Milk |
| Lunch | 1 large bowl of ripe Bananas with 1 glass of Low-fat Milk |
| Evening | 1 bowl of Cabbage Soup seasoned with Salt and Pepper |
| Dinner | 2 large bowls of ripe Bananas with 1 glass of Low-fat Milk |
Also Read: 8 Transformative 16-Hour Fast Benefits That Will Change Your Body and Mind Forever!
Day 5: High Protein Diet
On day 5 of your 7-day diet plan to lose 5 kilograms, you should only eat high-protein foods such as chicken, eggs, paneer, brown rice, and so on. Here's what you can eat on day five:
Day 5: 7-Day Diet Plan For Weight Loss In Summer | |
| Breakfast | 2 bowls of ripe Tomatoes with 1 glass of Water |
| Lunch | 250 grams of your choice of Meat/Vegan option plus 1 bowl of Salad |
| Dinner | 1 bowl of Hot Tomato Soup with little Oil or Ghee, seasoned with Salt & Pepper |
Day 6: Meat & Vegetable Diet
On the sixth day of your diet, you are free to eat both meat and a variety of veggies, making it a bit of a cheat day. Here's an example meal plan for day six:
Day 6: 7-Day Diet Plan For Weight Loss In Summer | |
| Breakfast | 1 large bowl of diced Cucumber |
| Lunch | 250 grams of your choice of Meat/Panner/Vegan option (boiled, sautéed, or steamed) plus 1 bowl of Salad |
| Dinner | 1 bowl of Hot Cabbage Soup with little Oil or Ghee, seasoned with Salt & Pepper |
Day 7: Rice Day
On the final day of the 7-day diet plan to lose abdominal fat, meal compositions change. While meat is avoided or substituted, you may use starch from either white or brown rice. Here's what you can eat all day on Day 7:
Day 7: 7-Day Diet Plan For Weight Loss In Summer | |
| Breakfast | 1 big bowl of Watermelon |
| Mid-Morning | 1 bowl of Cabbage or Lettuce Soup with 1-2 glasses of Water |
| Lunch | 1 bowl of cooked Brown Rice and Paneer with 1 glass of fresh sweet Lime Juice |
| Dinner | 1 bowl of Brown Rice served with sautéed mixed low-calorie Vegetables and 1 glass of any sugar-free fresh Juice. |
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Also Read: Reduce Stomach Fat In Just 7 Days With These 12 Viral Home Remedies — See Results In A Week!
What Should I Eat In Summer To Lose Weight? 10 Best Foods & Drinks
Here are the 10 best foods and drinks that you can eat in summer to lose weight:
1. Mango
Mango for weight loss is definitely a must! This summer's delicious and nutritious fruit is high in fibre, magnesium, antioxidants, and iron. Sugars are superior to processed sugars and sweets due to their natural and complex nature. Eat them as a substitute for your normal meals, not as a supplement. To get the most out of the fruit, either consume it or juice it slowly.
2. Watermelon
Watermelon is a low-calorie fruit that keeps you satisfied while also helping you lose weight. One of the best summer fruits, it is high in minerals and antioxidants that prevent cancer, such as vitamin C and lycopene. It contains 92% water and will keep your hunger at bay.
3. Grapes
This cool summer snack is high in water content and low in calories (1 cup has 100 calories) and keeps you full and happy for a long period, encouraging you to eat less. Grapes are also high in vitamin C and polyphenols, which have antioxidant and anti-inflammatory qualities.
4. Peach
Peaches have modest laxative and diuretic qualities, as well as beta-carotene, which keeps the skin looking fresh and bright. These are the most effective weight loss foods to include in your diet. Peaches include vital nutrients such as vitamin A and C, potassium, and iron. A medium peach has only 38 calories and about 2 grams of fibre.
5. Cantaloupe
This delectable fruit is naturally smooth and sweet, with a high water content. It is low in calories but abundant in fibre. You can add this to dalia for weight loss to get double benefits in a bowl!
6. Limes
You need to drink more water during the summer to avoid dehydration. To season the water, attempt to add a splash of lime juice or lemon. It has vitamin C and helps in the removal of toxins in the body.
7. Pineapple
Pineapple, one of the fruits of summer, contains bromelain, a proteolytic enzyme which assists in the digestion of proteins and the formation of blood clots. Its anti-inflammatory action reduces swelling and makes your stomach flat.
8. Yoghurt
Yoghurt is well-liked because of its healthy attributes and cool taste. It contains a lot of protein, which helps to reduce weight, and also chills the body, unlike the rest of the protein-bearing foods.
9. Iced Green Tea
Consuming coffee and green tea is often suggested if you are trying to lose weight. Both of these drinks boost metabolism and enhance energy. Consuming hot drinks during summer may not be easy, but iced green tea is an ideal option.
10. Cucumber
The phrase as cool as a cucumber holds 100% true in your summer diet plan.
Cucumbers, like watermelon, contain a lot of water and fibre. How much? Almost 96%! Next, they are super low in calories, allowing you to eat a substantial amount without adding extra weight. Lastly, they contain a good amount of fibre, which aids digestion and promotes satiety. All in all, they help the body burn fat without raising its temperature.
Dietitian’s Recommendation
As an expert, I believe that eating a well-balanced diet will help you lose weight. Consume fruits and vegetables high in fibre and antioxidants, which will help you lose weight faster by lowering cravings. A calorie-conscious diet plan combined with moderate lifestyle changes will also help you lose weight safely and maintain it in the long run. Moderate physical exercise also increases calorie burn, allowing you to lose and maintain weight.
Dt. Lavina Chauhan
The Final Say
This diet plan for weight loss in summer is not just a guide — it’s a promise of real, visible results. Following it with discipline means saying goodbye to stubborn fat faster than you thought possible. So, stop doubting and start doing. Your answer to how to lose 5kg in 7 days diet is simpler than you imagined. Make this summer your turning point, not just another season. Let’s make it happen!
FAQs
1. What should I eat in hot summers?
Eat light, water-rich foods like cucumbers, watermelon, tomatoes, and leafy greens to stay cool and hydrated. Include curd, buttermilk, and coconut water for extra refreshment. Avoid heavy, oily meals as they can make you feel sluggish.
2. How do I start losing weight in summer?
Start by drinking plenty of water, adding more fresh fruits and veggies, and choosing low-calorie, high-fibre meals. Stay active with swimming or walking, and cut out sugary drinks and snacks for the best results.
3. Which fruits lose fat in summer?
Watermelon, muskmelon, berries, and citrus fruits are low in calories and high in water, making them great for fat loss and hydration in summer. Eat them as snacks or in salads to help manage weight.
4. Which foods reduce body temperature?
Foods like cucumber, watermelon, coconut water, mint, curd, and buttermilk have cooling properties and help lower your body temperature naturally. Include these daily to beat the heat.
5. What foods should be avoided while eating?
Avoid fried, spicy, and processed foods, as well as sugary drinks and excessively salty snacks-they can dehydrate you and make digestion harder in the heat. Also, limit ice cream and heavy desserts.
6. Which foods produce heat in the body?
Spicy foods, fried items, red meats, and foods high in fat or oil tend to increase body heat. It’s best to minimise these in your summer diet to stay comfortable and healthy.
References
- https://www.nimba.in/summer-weight-loss-tips-how-to-lose-weight-over-the-summer/
- https://www.ndtv.com/health/11-fat-burning-foods-to-eat-in-summer-3044023#google_vignette
- https://www.medplusmart.com/healthy-life/info/4209/best-weight-loss-foods-for-summer?srsltid=AfmBOoq_1Gvt-w5Q1a9sW9C-YbqPpZjFmy_TaqGpwviACXwj9Knfz_eE
- https://scitron.com/blogs/blog/get-fit-and-fabulous-your-7-days-diet-plan-to-lose-5kg
- https://www.olivaclinic.com/blog/fast-weight-loss-diet-plan-lose-5kg-in-5-days/
- https://www.olivaclinic.com/blog/indian-diet-plan-to-lose-5kg-in-2-weeks/
- https://www.ndtv.com/health/summer-diet-5-foods-to-eat-5-to-avoid-to-stay-cool-during-hot-summer-weather-4076716
- https://www.narayanahealth.org/blog/summer-foods-what-to-eat-and-what-not-to-eat
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