How to Lose Seven Pounds Safely & Quickly

Updated July 19, 2017

Finding a safe way to lose weight quickly isn’t easy. According to the Mayo Clinic, losing weight at a relatively slow pace has proved safe, healthy and effective. But doctors at the Mayo Clinic and elsewhere do know of a safe and quick way to lose seven pounds. Patients facing heart or weight-loss surgery are sometimes put on strict diets to quickly lose pounds before surgery; you can use those same diets to lose seven pounds quickly and safely. These programs aren't intended for extended periods of time, but if done for one to two weeks, you will take off at least seven pounds.

Restrict your daily calorie intake. A restricted-calorie diet—like the one recommended for gastric bypass patients before surgery—can be followed for up to two weeks to lose 4.54 to 6.8 Kilogram. With this diet you could lose seven pounds in a week or less. Slash your daily calorie intake; consume only 800 to 1,200 calories a day.

Drink most of your calories. A full liquid-protein diet will yield the fastest weight loss but can be very hard to stick to, even for a week. You will need to consume 70 to 120g of protein each day; the only way to do this is with protein supplement drinks. Choose a high-quality whey, soy or hemp protein powder. You want protein powder with very little sugar (less than 5g per serving) and high-soluble fibre (more than 10g per serving). Don’t use bodybuilder protein or weight-gaining protein; look for the words weight-loss protein or weight-control protein. According to the website, getting adequate protein prevents the body from using lean muscle tissue as an energy source while losing body fat on a calorie-restricted diet.

Mix your protein powder with water or fat-free milk. Don’t use sugary juices. You should drink four to six 227gr protein drinks per day. Make sure to add the calories and grams of protein you’re consuming with these drinks to your daily totals.

Stop eating carbohydrates (rice, bread, pasta and cereals). You can eat small amounts of whole-wheat crackers, brown rice or high-fibre cereal if you’re craving carbohydrates. Avoid refined sugars, saturated fats and fried food. Your diet should consist of protein drinks, fruits, vegetables, brown rice, olive oil, lean meat, nuts, beans and seeds. Make sure to count calories and keep it under 1,200 per day.

Drink plenty of water. All of this extra protein yields a quick weight drop but can also cause constipation. Drinking water throughout the day will curb constipation and keep you feeling fuller. Drink at least 1814gr of water a day.

Don’t overexercise while following this diet. You will lose seven pounds quickly and safely from the diet alone. You are taking in too few calories to be pushing yourself at the gym. Moderate exercise is good.

Try a 30-minute walk five days a week. Beyond that could be dangerous; don’t overdo it.

Eat soup. The Sacred Heart Diet or soup diet claims weight-loss results of 10 to 17 pounds in one week, according to The diet was thought to have got its name from Sacred Heart Hospital in Maryland, where the plan supposedly was devised for patients who needed to lose weight fast for surgery. As it turns out, there’s no connection between any major hospital and the soup diet. This diet yields quick weight loss, though. It severely limits food choices and involves eating large quantities of a homemade soup. The Sacred Heart Diet is safe to follow for one week.

To make the soup, you will need these ingredients: 1 or 2 cans stewed tomatoes; 3 large spring onions; 1 large can beef or vegetarian broth (no fat); 1 package chicken-noodle dry soup mix; 1 bunch celery; 2 cans green beans; 0.907kg. carrots; 2 green peppers; 1/2 head cabbage, chopped.

Use a large soup pot. Cut vegetables in small to medium pieces, and chop cabbage. Place vegetables in the pot and add just enough water to cover the vegetables. Add canned tomatoes, green beans, dry soup mix and broth; mix together. Add salt, pepper curry, parsley or Worcestershire sauce to taste. Boil fast for 10 minutes. Reduce heat and simmer until vegetables are tender.

Eat as much soup as you want whenever you want all week long. The soup can be eaten at any time.

Drink 1814gr water per day. You can also drink unsweetened tea, coffee, cranberry juice and skimmed milk. Avoid alcohol and carbonated drinks during this week.

Eat specific foods each day in combination with the soup to accelerate weight loss results.

Day 1: Eat only fruit (except bananas) and soup.

Day 2: Eat only vegetables and soup.

Day 3: Eat only fruit, vegetables and soup (no bananas, no potatoes).

Day 4: Eat only bananas and soup.

Day 5: Eat only 10 to 20 oz beef, tomatoes and soup.

Day 6: Eat only 284gr beef, vegetables (no potatoes) and soup.

Day 7: Eat only brown rice, unsweetened fruit juices, vegetables and soup.

This diet works fast because it flushes your body of impurities and restricts your calorie intake. Although not for everyone, the Sacred Heart Diet, if followed, will help you safely takes off seven or more pounds in one week.


When following a high-protein diet, taking fibre supplements will help ease constipation. When on a restricted-calorie diet it helps to carry easy snacks with you, such as carrot sticks, celery sticks, cucumber slices, brown rice cakes, whole-wheat baked crackers, sliced apples or other ready-to-eat fruits and vegetables.


These diets should not be followed for more than two weeks. Consult with your physician before starting any new diet. The quicker you lose weight the more likely you are to gain it back once you return to your normal eating habits.

Things You'll Need

  • Protein powder
  • Fat-free milk
  • 1 or 2 cans of stewed tomatoes
  • 3 large spring onions
  • 1 large can of broth (no fat)
  • 1 pkg. Lipton soup mix (chicken noodle)
  • 1 bunch of celery
  • 2 cans green beans
  • 0.907kg. carrots
  • 2 green peppers
  • 1/2 head of cabbage
Cite this Article A tool to create a citation to reference this article Cite this Article

About the Author

In the hot desert of Arizona, Nadia Benavidez has been studying hearing instrument science since 2002. After leaving a clinical practice, Benavidez has put her talent to work writing informative articles related to health and wellness. Currently Benavidez is working on her first book.