5 Day Drop Diet Meal Plan: Beginner's Guide to Rapid Weight Loss

5 Day Drop Meal Plan: A Beginner's Guide

The 5 day drop meal plan is a structured eating program designed to help people lose weight quickly in a short period of time. This fad diet promises significant weight loss, targeting 5 pounds or more in just 5 days.

Also referred to as the five day fast diet, 5 day drop diet, or 5 day detox diet, this eating plan involves following a very low calorie meal plan for 5 days straight. It restricts calories to about 800-1000 per day.

This article covers the basics of the 5 day drop diet, including a sample meal plan, approved foods, health implications, and sustainability.

Overview of the 5 Day Drop Diet

The 5 day drop diet is an aggressive short-term weight loss program that lasts for 5 days at a time. It claims you can lose up to 10 pounds in one 5 day cycle.

The diet is very low calorie, usually providing 800-1000 calories per day. For comparison, the average moderately active woman requires 2000-2400 calories per day to maintain her weight.

So by severely slashing calories, the 5 day drop diet forces the body to burn through glycogen stores and then fat reserves for energy, resulting in rapid weight loss in a few days.

5 Day Drop Diet Meal Plan

The meal plan for the 5 day drop diet is split into 3 small meals and 2 snacks per day. Calories, carbs, protein, and fat are tightly controlled.

Here is an example 5 day drop diet meal plan:

Day 1

• Breakfast: 2 scrambled eggs + 1 grapefruit
• Snack: 1 oz cubed cheddar cheese + 5 whole almonds
• Lunch: 4 oz grilled chicken breast + 1 cup broccoli + 1 tbsp ranch dressing
• Snack: 1 stick part-skim mozzarella string cheese
• Dinner: 4 oz salmon + 1 cup steamed asparagus

Day 2

• Breakfast: 1 cup Greek yogurt + 1/4 cup blueberries
• Snack: 1 hardboiled egg
• Lunch: Tuna salad made with 1 can tuna + 2 tbsp light mayo on lettuce leaves
• Snack: 1 oz roasted turkey + 1 slice Swiss cheese
• Dinner: 3 oz grilled flank steak + 1/2 cup mashed potatoes

Day 3

• Breakfast: 1 cup cottage cheese + 1/2 cup raspberries
• Snack: 1 oz cheddar cheese + celery sticks
• Lunch: Chicken caesar salad made with romaine lettuce + 4 oz chicken breast + 2 tbsp light Caesar dressing
• Snack: 1 hardboiled egg
• Dinner: Veggie omelet made with 2 eggs + mushrooms, peppers, onions

Day 4

• Breakfast: 1 cup Greek yogurt + 1 tbsp peanut butter
• Snack: 1 oz deli turkey + 1 stick string cheese
• Lunch: Taco salad made with 3 oz ground turkey + lettuce + salsa + 1 tbsp shredded cheddar
• Snack: Celery sticks + 2 tbsp hummus
• Dinner: 4 oz grilled salmon + 1 cup roasted Brussels sprouts

Day 5

• Breakfast: Veggie omelet with 1 whole egg + 2 egg whites + onions, peppers, spinach
• Snack: 1 oz nuts
• Lunch: 4 oz grilled chicken over mixed greens salad + 1 tbsp balsamic vinaigrette
• Snack: 1 stick part-skim mozzarella string cheese
• Dinner: Veggie burger on lettuce bun + side salad

Foods to Eat on the 5 Day Drop Diet

The 5 day drop diet has strict rules about which foods are allowed during the 5 day period:

• Low-fat dairy: milk, yogurt, cheese
• Eggs and egg whites
• Skinless poultry: chicken, turkey
• Fish and seafood
• Lean red meats
• Tofu and soy products
• Non-starchy vegetables
• Small amounts of starchy vegetables like potatoes
• Limited fruits like berries and citrus
• Herbs, spices, mustards, vinegars
• Unsweetened tea, coffee, water
• Broths and bouillons

Foods to Avoid on the 5 Day Drop Diet

Any foods not explicitly listed above should be avoided, including:

• Grains like bread, pasta, rice
• Beans and legumes
• Added sugars and sweeteners
• Fruit juices
• Most fruits
• Starchy vegetables like corn, peas
• Full-fat dairy
• Fried foods and fatty meats
• Sugary drinks like soda
• Alcohol
• Salty snacks and sweets

Does the 5 Day Drop Diet Work?

The 5 day drop diet will likely result in significant short-term weight loss, mainly from:

• Very low calorie intake
• Loss of water weight
• Glycogen depletion
• Potential muscle loss

However, most of this initial weight loss is not from burning large amounts of fat. And the weight will likely return quickly once normal eating habits resume.

Crash dieting can also slow the metabolism and cause rebound weight gain. So while the 5 day drop diet may create the illusion of working in the moment, it does not promote sustainable, long-term weight management for most people.

Is the 5 Day Drop Diet Healthy?

Restricting calories to just 800-1000 per day for multiple days in a row can cause side effects like:

• Hunger and cravings
• Irritability and mood swings
• Headaches
• Fatigue
• Dizziness
• Difficulty concentrating

Nutrient deficiencies are also likely given the limited foods allowed. Losing weight too rapidly can be taxing on the heart and may cause gallstones or arrhythmias in some people.

The 5 day drop diet could be dangerous for people with diabetes, thyroid conditions, or other health issues. In general, aim to lose 1-2 pounds per week for safe, sustainable weight loss.

Pros of the 5 Day Drop Diet

Some possible benefits of the 5 day drop diet include:

• Rapid weight loss in 5 days
• Pre-portioned simple meals
• No calorie counting needed
• Resets unhealthy eating habits
• Can kickstart a diet for an event
• Some find a short-term plan easier to stick to

Cons of the 5 Day Drop Diet

Some downsides and risks of the 5 day drop diet include:

• Extreme cal

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.