7 Day Diet Plans
If you're in the process of setting up your very own 7 day diet plans, it's
important to consider how you're going to go about structuring this diet as the week progresses onwards,
incorporating in enough variety to keep your metabolism guessing while providing sufficient fuel to stay
energized and feeling well.
On top of that, you're also going to want to make sure that you're able to
bring your body into a state of maximum fat burning since this will be the key determinant of your
So how do you go about setting up the 7 day diet plans? Let's take a quick
look at what you should consider.
Set Your Weekly Calorie Target
The very first thing that you must do if you want to be successful with
losing fat is to set your weekly calorie target. If you're
aiming to lose one pound per week, keep in mind that there are 3500 calories per pound of body fat, so on
your 7 day diet plans you'll want to have a calorie deficit of this much across all the
You don't necessarily have to divide this equally across all the days (nor
should you, as we'll get to in a minute), but that is the deficit you're aiming to create.
Most people maintain their body weight at around 14-16 calories per pound
so you can use that for guidance as to what your maintenance calorie intake is.
Determine Your Protein Requirement
Next, the second step in creating the 7 day diet plans is to set your
protein requirements. Protein is one nutrient that will never fluctuate as you go about your plan as it's set
in stone to make sure you maintain your lean muscle mass.
On your 7 day diet plans aim for no less than one gram per pound per day,
if not bringing that up to 1.5 grams per pound instead.
Create High And Low Calorie Days
The third step to creating your 7 day diet plans is to plan for both high
calorie and low calorie days. This will help to break the monotony of dieting while also help to keep your
metabolism moving along quickly.
Just do remember that you need to maintain that target weekly calorie
deficit you set up in step one, so the higher your high calorie days are, the lower your low calorie days
should be. Make sure that protein says constant across all days.
Divvy Out The Rest Of Your Nutrients
Finally, the last step for setting up your 7 day diet plans is to divvy up
the rest of the calories to your fat and carbohydrate consumption.
There are no hard and fast rules as to how much of either nutrient you must
consume each day, so play around with this a little to meet your needs and preferences.
If you're someone who really enjoys high carb foods, cut your fat intake
back a bit to make room for this. Or, if you prefer foods like nuts, cheese, and fatty fish, then you'll want
to decrease your carb intake to allow for that.
As long as that calorie balance is maintained, that'll be the main thing to
So there you have the main steps to keep in mind as you go about setting up
your 7 day diet plans. If you do this correctly you will be on the way to the results you're