The One Day Diet

Day 1:

Weigh first thing in the morning after going to the bathroom (in the nude or in the exact same clothes every day). You will need a good scale and a calendar.

Write down weight on the calendar.

Your goal weight is your current weight minus 1 pound. So if your weight was 185, your goal weight is 184. The goal in following this diet is to lose 1 pound in one week and keep it off.

Breakfast: You must eat breakfast. Choose 2 different servings of fruit from fruit list. For example – 1 whole orange and 1 whole apple. It must be fresh or frozen. Eat 1/4 cup raw walnuts or 20 raw almonds. Eat 6 oz. sugar free fat free yogurt or drink 6 oz. fat free milk.

Drink about 16 oz. of water or any noncaloric beverage. Hot or iced tea works great.

If you get snackie you may have any fresh vegetable that you want- carrot sticks or celery sticks, etc.

Lunch: Prepare a large salad with lots of different veggies (Combining bag salads works well. Be sure to include baby spinach.) Top with ¼ cup chopped walnuts, or 20 almonds or ¼ cup sunflower seeds and 1/3 cup canned beans, rinsed (red, pinto, kidney, black). Add 1 apple, diced with skin (or 1 serving any other fruit from list.) Eat with 1 tablespoon of any salad dressing that you like – vinegar and olive oil works best. Drink water or noncaloric beverage such as tea.

If you get snackie during the afternoon, have 1 serving fresh fruit or more veggies.

Dinner: Prepare stir fried vegetables (with a little olive oil). Top with ¼ cup sliced almonds, walnuts or sunflower seeds and 1/3 cup canned beans, rinsed (red, pinto, kidney, black.) Flavor the stir fry with fresh herbs and spices or spice mixes.

For dessert thaw ¾ cup berries and drizzle 1 small square melted dark chocolate on top. Drink water or a noncaloric beverage.

Do not eat anything after 7:00 PM.

MOVE today! Get as much exercise as you can, preferably 1 hour of movement–walking, swimming, stationary bike, etc.

That’s it. You should feel very satisfied but not stuffed. You should also feel good. If you feel a bit weak, eat 1 small orange before going to bed.


Day 2: Repeat the weigh-in. Write down your weight on the calendar. If you have lost 1 pound, rejoice. Enjoy your day and try to incorporate some of these ideas into your day. If you have not lost 1 pound, repeat yesterday.


Day 3-7: Repeat the weigh-in. If you are still at your target weight, rejoice. If not, repeat Day 1.


Day 8: Set a new target weight. Your new target weight is again 1 pound less than your current weight. Repeat the 1 Day Diet. Again follow this diet until you have lost 1 pound. Spend the rest of the week maintaining that new weight.


How this diet works: Basically, this diet asks you to lose 1 pound and maintain that loss for 1 week. You do this by choosing to spend one day eating only fruits, vegetables, nuts and seeds, and water or non-caloric beverages. The key is to weigh daily. If you are above your target weight then repeat a day of the diet. If you are below your target weight, enjoy something extra. This diet will be easy to follow because your goal is to lose only 1 pound per week and no more. This gives your body time to adjust to the new weight and not fight the weight loss. It also allows you the freedom to “cheat” as long as you maintain the 1 pound weight loss. There are many side benefits to this diet.

  1. It retrains your taste buds. As you eat more fresh fruits and veggies you will have less desire for processed foods.
  2. By eating a large variety of fruits and vegetables you will be flooding your body with vitamins, minerals, and antioxidants.
  3. You will feel better.
  4. You will improve your cholesterol levels.
  5. You will reduce your salt intake naturally.
  6. You could possibly lose 52 pounds in 1 year!

The beauty of this diet is: You can do anything for 1 day!

Caution – If you are a diabetic on diabetic medication you must monitor your blood sugar levels!


Sizes of Fruit Servings

Apple, unpeeled, small…………1(4 oz)
Applesauce, unsweetened……….1/2 cup
Apples, dried……….4 rings
Apricots, fresh……….4 whole (5 ½ oz)
Apricots, dried……….8 halves
Apricots, canned……….1/2 cup
Banana, small……….1 (4 oz)
Blackberries……….3/4 cup
Blueberries……….3/4 cup
Cantaloupe, small……….1/3 melon (11 oz) or 1 cup cubes
Cherries, sweet, fresh……….12 (3 oz)
Cherries, sweet, canned……….1/2 cup
Dates……….3
Figs, fresh……….1 ½ large or 2 medium (3 ½ oz)
Figs, dried……….1 ½
Fruit Cocktail……….1/2 cup
Grapefruit, large……….1/2 (11 oz)
Grapefruit sections, canned……….3/4 cup
Grapes, small………17 (3 oz)
Honeydew melon……….1 slice (10 oz) or 1 cup cubes
Kiwi……….1 (3 ½ oz)
Mandarin oranges, canned……….3/4 cup
Mango, small……….1/2 fruit (5 ½ oz) or ½ cup
Nectarine, small………1 (5 oz)
Orange, small……..1 (6 ½ oz)
Papaya……….1/2 fruit (8 oz) or 1 cup cubes
Peach, medium, fresh……….1 (6 oz)
Peaches, canned……….1/2 cup
Pear, large, fresh……….1/2 (4 oz)
Pears, canned……….1/2 cup
Pineapple, fresh……….3/4 cup
Pineapple, canned……….1/2 cup
Plums, small……….2 (5 oz)
Plums, canned……….1/2 cup
Prunes, dried……….3
Raisins……….2 Tbs
Raspberries……….1 cup
Strawberries……….1 ¼ cup whole berries
Tangerines, small……….2 (8 oz)
Watermelon………1 slice (13 ½ oz) or 1 ¼ cup cubes 

Copyright 2006 Glenna Moe