7 Day Challenge Diet: Become A Fat-Burning Machine In One Week

7 Day Challenge Diet

7 Day Challenge Diet: Become A Fat-Burning Machine In One Week

You want to lose weight.

You know the foods you’re eating are unhealthy, but going cold turkey and switching to a healthy diet overnight is just too overwhelming.

This 7 Day Challenge Diet is your solution.

In the next 7 days, you’ll detox on real foods as you transform your junk food diet into a healthy, fat-burning diet.

The secret is Add before you Subtract.

By strategically adding clean foods before you remove the junk, you silence withdrawal symptoms, limit cravings, and feel mentally clear and full of energy.

You’ll learn exactly how to follow the 7 Day Junk Foods to Super Foods Challenge Diet below.

Get The Entire 7 Day Challenge Diet in Your Inbox

This plan will challenge you to go from a Typical Junk Food Diet to a Super Foods Diet in just one week.

You can read about the diet on this blog, but the only way to get the complete meal plan, recipes and grocery list in one place is to instantly download it.

7 Day Challenge Diet
7-Day Junk Foods to Superfoods Challenge

For the complete 7 Day Challenge Diet and all of the recipes in an easy to read format, fill in the form below. You’ll stay on this page after clicking Send:

When you enter your information, you will also be added to my mailing list, for more information, see the Privacy Policy Information at the bottom of this page.


The typical junk food diet contains up to 60% processed foods along with a whole host of sugary and refined foods.

Consuming refined and processed foods have been linked to autoimmune diseases, obesity, heart disease, diabetes, and cancer.

These diseases were not as common before processed foods became so widely distributed and they are still not present in areas of the world that cook and eat unprocessed foods.


7 day challenge superfoods

A Super Foods Diet consists of fruits, vegetables, and beans along with some whole grains, poultry, fish, nuts and seeds.

When you start eating superfoods you discover a new level of health and much easier weight loss at any age.

In fact…

The more superfoods you eat, the more weight you lose.

Here’s why…

A clean diet has you consume high levels of vitamins and minerals, which switch off hunger and protects you against heart disease, diabetes, and certain cancers such as breast, prostate, and colon cancer.

You may also overcome ailments that were once thought to be something you had to live with for the rest of your life, such as fibromyalgia, migraine headaches, autoimmune disorders, and depression.

After one week on this 7-day challenge diet, you’ll have noticeably more energy, better sleep, and great mental clarity.

Best of all, weight loss is the side effect that comes from eating superfoods.

This seven-day diet plan is a no-brainer for weight loss because you’re consuming naturally low-calorie superfoods and eliminating high-calorie processed foods.

Why The 7 Day Challenge Diet Will Work For You

7 Day Food Challenge
Share the 7 Day Challenge on Facebook and do it with a friend.

Too often people are discouraged when they try to switch to a healthy diet because they try to change everything overnight.

They feel tired and overwhelmed and end up wondering why anyone would want to punish themselves like this.

This 7-day food challenge lets you ease into healthy eating gradually. In fact, for the first two days, you actually add nutrient-dense foods to your diet, with no need to eliminate any favorite food.

You’ll quickly see that the 7-day challenge diet is different. If you’ve struggled in the past to change your eating habits, then you haven’t tapped into the secret of adding high-nutrient foods first.

By the end of this challenge, you’ll see that eating healthy for weight loss can work in your life, regardless of how busy you are or how many times you have failed in the past.

Here’s How To Follow The 7 Day Challenge Diet:

Think ADD before SUBTRACT.

On days 1 through 4, your only task is to add superfoods to your daily diet.

In the first part of the week, you don’t worry about removing any unhealthy foods. This gradual shift eases diet anxiety and fills you up, so you don’t have room for all the junk.

You can click the “Day” links below for more details or download the entire 7-day plan in a convenient printable PDF format here…

7 Day Challenge Diet: Days 1 – 4 Eating Plan

DAY 1: Add 1 pound of non-starchy vegetablesDon’t worry. I show you how and it’s easier than you think! No need to change anything else.

DAY 2: Add 3 pieces (servings) of fruit to your typical diet.

DAY 3: Add 1 cup of beans to your typical diet

DAY 4: Add up to 3 Tbsp. of raw nuts/seeds/dried fruit to your typical diet.

7 Day Challenge Diet: Days 5 – 7 Eating Plan

DAY 5: Subtract refined carbs and sugars (i.e. avoid white foods). Limit whole grains and starchy vegetables to 1 cup (combined total).

DAY 6: Subtract red meat.

DAY 7: Subtract dairy products.

7 Day Challenge Extras

Throughout the week you may add oil, butter and/or salad dressing in moderation.

You may also have water, coffee, and unsweetened tea throughout the week without limitation. You can drink diet soda in moderation but avoid juice and alcohol.

I recommend starting on a Friday to give yourself the most freedom on the weekend.

I also recommend that you weigh yourself on the first day of the challenge and the day after the 7 Day Junk Foods to Super Foods Challenge.

If you weigh yourself during the week you will find yourself making eating decisions based on your weight, not on your natural hunger.

You’re Set To Start Losing On The 7 Day Challenge Diet

Healthy eating is a skill you must learn if you want to get all of the extra pounds off and achieve life-long weight control.

Stop trying to change everything in one day; you’re just setting yourself up for a rebound.

Follow this 7-day challenge. It’s different.

Download the complete 7 Day Diet, Meal Plan, Recipes, and Grocery List:

When you enter your information, you will also be added to my mailing list, for more information, see the Privacy Policy Information at the bottom of this page.

You master a new skill each day for seven days, which keeps you calm and in control.

Do you want to start this plan, but need some support? Why not invite some friends to do it with you? Share the 7 Day Challenge Diet on Facebook using the floating link on the side of this page.

About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.


18 thoughts on “7 Day Challenge Diet: Become A Fat-Burning Machine In One Week

  1. Hi Dr.Becky
    I downloaded your 7 day JF to SF challange and I am going to begin in two days and I am going grocery shopping tomorrow for the needed groceries. Can you tell me if the amounts listed on the grocery shopping list are for one person. I want my husband to do it with me and he is reluctant but going to anyway. I want to purchase enough groceries for both of us to eat from for the week.

  2. Hi Becky I recently changed to a completely plant based/vegan diet. I am 49yo and carrying 17kg of excess weight around my waist, hips and thighs that I desperately wish to lose. Could you please advise whether a completely plant based diet will provide all essential nutrients AND if soy products, beans, tofu, tempeh and milk will yield the same weight loss results ( and if so recommend serving sizes for these foods per meal in lieu of poultry and fish? ) Thank you! Sonia

    1. Hi Sonia, a vegan diet does tend to be higher in carbohydrates because all plant foods – including soy products – contain carbs. For vegetarians and vegans, I recommend my coaching program. It provides you with 81 vegan recipes as well as additional vegetarian recipes.
      My Best,

  3. Becky, I am very interested in this 7 Day Challenge. I already eat a lot of fruit and veggies everyday. I take a big salad to work for lunch with maybe 1/2 cup beans on it. My down fall is sweets, chips and crackers. Also, I do not care for breakfast foods: cereal, eggs, oatmeal. So I never know what to eat for breakfast and usually end up with a cup of coffee and a cookie. My husband does our cooking since his is retired and is not into cooking very healthy, so that can cause some issues with our evening meal. Any suggestion you have for breakfast or how to deal with my bad habits are welcomed.
    I have heard peanut butter is a good protein and popcorn a good fiber. Your thoughts on this?
    Thank you.

    1. Hi Brenda, It sounds like you are already doing a lot of good things, like eating lots of veggies and a big salad each day. A smoothie at breakfast is a nice alternative breakfast idea. I have recipes in my 0,1,2,3 Diet Plan, but in general, a healthy smoothie is made by blending spinach with some berries, almond milk, and flaxseed. Peanut butter has protein, but it also contains sugar, so regular peanut butter should not be a staple in your diet. Popcorn can work as an occasional treat, but is not an ideal source of fiber.

  4. Hey Becky,
    After my marriage i gained lots of weight and tried various option to reduce it.
    finally followed your awesome trip an now i have started loosing weight .
    Thanks for sharing such great information here. keep sharing !!!

  5. I saw your video on youtube. I really need help with my food addiction. I just signed up for the 7 days. My issue though, is that I eat healthy food along with the unhealthy food. I am never full. I eat with every emotion also. Can you help?

    1. Hi Karesa,

      Food addiction is due to chemical changes in the brain caused by processed and refined foods. Even though you eat healthy foods, the unhealthy foods in your diet are likely keeping the addiction alive. Follow the 7 Day Challenge. By the end of the 7 Days you will completely eliminate the unhealthy foods that lead to addiction. You can stick with that diet or move on to the Super Foods Plan found under the Shop Tab.

      I hope that helps. Stick with healthy foods long enough for the addictive feeling to leave and you will feel yourself getting stronger.


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