7-Day Sacred Heart Diet For A Healthy You
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.
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The problem is evident – you have gained weight. And now, you are looking for a way to shed the extra inches. Try the Sacred Heart diet plan that is very popular amongst dieters. People have claimed to have lost up to 10 pounds in 7 days. To be precise, this diet plan includes a special burn-fat soup along with other healthy foods. This makes the Sacred Heart diet nutritionally sound as compared to other fad diets.
Other reasons I recommend this diet plan are that the soup is tasty, takes 10 minutes to cook, the Sacred Heart diet plan is easy to follow, you will not starve, and you will workout to mobilize the fat. Exercise is highly recommended to help you maintain the lost weight.
In this article, we will discuss the nutrition and workout plan for each day, with useful tips to help you get back in shape. Just a word of caution – do not follow this diet plan beyond 7 days. Take a break of at least two weeks before starting this diet again.
Let’s begin!
In This Article
The Sacred Heart Diet Plan
1. The 7-Day Sacred Heart Diet Plan
Day 1: Fruits Day
It’s good to start the day with a simple detox drink – it will help flush out the toxins. You will also get a lot of nutrition from fruits.
Precaution
Avoid taking sugar in your green or black tea.
Not a fan of the listed foods? Check out the substitutes list.
Substitutes
- Lemon – Grapefruit or cinnamon
- Honey – Organic maple syrup
- Bowl of fruits – Fresh fruit juice
- Orange – Kiwi
- Green or black tea – Black coffee
- Digestive biscuit – 1 saltine cracker
If you still haven’t found a food of your choice, choose from the list of foods given below.
Foods To Eat
- Vegetables – Only those included in the Sacred Heart diet soup.
- Fruits – Apple, peach, orange, grapefruit, watermelon, plum, musk melon, pineapple, and pomegranate.
- Fats & Oils – Olive oil, rice bran oil, canola oil, flaxseed oil, and ghee (clarified butter).
- Herbs & Spices – Coriander leaves, rosemary, oregano, thyme, dill, cinnamon, ginger, garlic, cardamom, fennel seeds, fenugreek, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
- Beverages – Fresh fruit juice, tender coconut water, and buttermilk.
There are certain high GI or unhealthy foods/drinks you should avoid at all times. Here’s a list of foods to avoid.
Foods To Avoid
- Vegetables – Potato and sweet potato.
- Fruits – Mango, custard apple, jackfruit, and lychee.
- Fats & Oils – Lard and safflower oil.
- Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
- Proteins
- Dairy
Only nutrition will not help, especially when you want to lose weight in just 7 days. You have to put in some extra work to achieve the best. Do these simple fat burning exercises to feel energetic and stay active.
Exercise Plan For Day 1
- Neck rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Shoulder rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
- Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Leg circles (clockwise and anticlockwise) – 1 set of 10 reps
- Jumping jacks – 1 set of 10 reps
- Spot jogging – 2 sets of 20 reps
- Side lunges – 1 set of 10 reps
- Forward lunges – 1 set of 10 reps
- Crunches – 2 sets of 5 reps
- Scissor kicks – 2 sets of 5 reps
- Front plank – 20-25 seconds, 2 reps
Useful Tip
Avoid eating one to two hours prior to exercising.
How You Will Feel After Day 1
Eating light and healthy along with exercising does have a positive impact, and I am sure you will feel it. Most importantly, you will feel inspired to complete this diet plan with full commitment. Let’s proceed to Day 2.
Day 2: Vegetables Day
Start your day with green tea without added sugar or artificial sweeteners. The multigrain flakes will keep you full for a longer time. All kinds of tea (green, black, white, etc.) have antioxidants.
Precaution
Do not drink tomato juice if you are allergic to tomatoes or if your physician doesn’t allow you to eat them.
Eating veggies can seem too boring. Pick veggies you like and saute or grill them with your favorite seasoning. Juicing is also a great option. If you don’t like the veggies in the diet chart, here’s a list of substitutes.
Substitutes
- Green tea – Black tea or black coffee
- Honey – Lemon
- Multigrain flakes – Oats
- Milk – Soy milk
- Tomato juice – Carrot juice
- Black tea – Black coffee or green tea
- Grilled veggies – Sauteed vegetables or vegetable oats
Take a look at the next section to know what foods you are allowed to eat and what foods you should avoid.
Foods To Eat
- Vegetables – Cauliflower, broccoli, carrot, beetroot, celery, leek, spinach, turnip, squash, bottle gourd, snake gourd, bitter gourd, okra, brinjal, peas, green beans, spring onions, kale, Brussels sprouts, cabbage, and bok choy.
- Fats & Oils – Olive oil, flaxseed oil, canola oil, rice bran oil, and ghee (clarified butter).
- Dairy – Low-fat milk.
- Herbs & Spices – Coriander leaves, rosemary, oregano, thyme, dill, cinnamon, ginger, garlic, cardamom, fennel seeds, fenugreek, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
- Beverages – Fresh fruit juice, tender coconut water, and buttermilk.
Foods To Avoid
- Fruits
- Proteins
- Vegetables – Sweet potato & potato.
- Fats & Oils – Lard, margarine, butter, cheese, mayonnaise, and safflower oil.
- Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
Nutrition – Check. Now it’s time to focus on your body. Here’s a list of exercises that will give you a fab body.
Exercise Plan For Day 2
- Neck rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Shoulder rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
- Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Leg circles (clockwise and anticlockwise) – 1 set of 10 reps
- Jumping jacks – 1 set of 10 reps
- Spot jogging – 2 sets of 20 reps
- Intermittent running (20 minutes)
Useful Tip
Flavor the grilled veggies with oregano, chili flakes, and lime juice to make the dish spicy and exciting. Avoid adding cheese.
How You Will Feel After Day 2
Day 2 will be a bit difficult, especially if you dislike eating vegetables. But once you complete the day, you will be filled with a sense of accomplishment. This sense of victory is needed for the final goal – losing weight.
Excited for Day 3? Let’s move on.
Day 3: Fruits & Veggies Day
It’s true that egg yolk contains fat. But it also contains essential vitamins, minerals, and proteins. Having one scrambled egg a week will not harm you. Strawberries and kiwi fruit will provide you with natural antioxidants and other nutrients.
Precaution
Do not eat more than two digestive biscuits. Some digestive biscuits contain quite a generous amount of sugar and butter. Check the label before buying.
You might find a few of the listed veggies or fruits not palatable. Check out the substitutes list in the next section.
Substitutes
- Lemon – Apple cider vinegar
- Multigrain bread – Oats
- Egg – Mushrooms
- Strawberries – Orange
- Kiwi – Watermelon
- Apple – Peach
- Green tea – Black tea or black coffee
- Digestive biscuits – Saltine crackers
Apart from the substitutes, here’s what you can eat on Day 3 and what you should avoid eating.
Foods To Eat
- Vegetables – Cauliflower, broccoli, carrot, beetroot, celery, leek, spinach, turnip, squash, bottle gourd, snake gourd, bitter gourd, okra, brinjal, peas, green beans, spring onions, kale, Brussels sprouts, cabbage, and bok choy.
- Fruits – Apple, peach, orange, kiwi, watermelon, honeydew melon, papaya, strawberry, plum, pear, and grapefruit.
- Fats & Oils – Olive oil, flaxseed oil, canola oil, rice bran oil, and ghee (clarified butter).
- Dairy – Egg.
- Herbs & Spices – Coriander leaves, rosemary, oregano, thyme, dill, cinnamon, ginger, garlic, cardamom, fennel seeds, fenugreek, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
- Beverages – Fresh fruit juice, tender coconut water, and buttermilk.
Foods To Avoid
- Vegetables – Sweet potato & potato.
- Proteins
- Fats & Oils – Lard, margarine, butter, cheese, mayonnaise, and safflower oil.
- Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
It’s great you are eating right. But, if you really want to lose fat and not only water weight, you can’t skip exercising. This exercise schedule is ideal for Day 3.
Exercise Plan For Day 3
- Neck rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Shoulder rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
- Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Leg circles (clockwise and anticlockwise) – 1 set of 10 reps
- Jumping jacks – 1 set of 10 reps
- Spot jogging – 2 sets of 20 reps
- Side lunges – 1 set of 10 reps
- Forward lunges – 1 set of 10 reps
- Full squat – 2 sets of 10 reps
- Jumping squats – 2 sets of 5 reps
- Push-ups – 2 sets of 5 reps
- Mountain climbers – 2 sets of 10 reps
- Scissor kicks – 1 set of 10 reps
Useful Tip
Add a dash of lime to your green tea to spice it up and get an extra dose of vitamin C.
How You Will Feel After Day 3
By the end of Day 3, you will notice a slimmer body. This will be a huge achievement for you as you will be very pleased with your success. However, stay grounded and focused. Let’s proceed to Day 4.
Day 4: Banana Day
Banana contains a good amount of minerals and vitamins. It also has a good amount of dietary fiber that will keep you energized and keep your hunger pangs at bay. Milk will provide the much-needed calcium for your bones.
Precaution
Always buy organic honey. Avoid adding sugar or artificial sweeteners as they will hinder the weight loss.
Limited choices. But, here’s a list of substitutes in the next section that will provide you with the same benefits.
Substitutes
- Honey – Maple syrup
- Milk – Soy milk
- Banana – Avocado
- Digestive biscuit – Saltine crackers
Let’s see what you can eat and what you shouldn’t eat on Day 4.
Foods To Eat
- Vegetables – Only the ones present in the Sacred Heart soup.
- Fruits – Banana.
- Fats & Oils – Olive oil, flaxseed oil, canola oil, rice bran oil, and ghee (clarified butter).
- Dairy – Low-fat milk.
- Herbs & Spices – Coriander leaves, rosemary, oregano, thyme, dill, cinnamon, ginger, garlic, cardamom, fennel seeds, fenugreek, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
- Beverages – Fresh fruit juice, tender coconut water, and buttermilk.
Foods To Avoid
- Vegetables – Sweet potato & potato.
- Fats & Oils – Lard, margarine, butter, cheese, mayonnaise, and safflower oil.
- Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
- Proteins
Day 4 is a little too strict on nutrition. Therefore, I recommend very basic exercises and yoga asanas. Here’s what you can do to stretch your muscles.
Exercise Plan For Day 4
- Neck rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Shoulder rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
- Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Leg circles (clockwise and anticlockwise) – 1 set of 10 reps
- Yoga asanas
Useful Tip
Add a tablespoon of ground flaxseed to the milk or banana milkshake. Also, do the yoga asanas under the guidance of a trainer.
How You Will Feel After Day 4
You will be on a very low calorie diet and hence might feel hungry and irritated. The best way to keep calm is to stay hydrated. Drink water or cucumber water to get the required vitamins and minerals. Control your hunger for a day, and then, you get to eat tasty proteins on Day 5.
Day 5: High Protein And Tomato Day
Tomato is a wonder fruit. It can fight cancer, and it is good for your skin and eyes. It is loaded with vitamins C and A, dietary fiber, and most importantly, potassium that helps control blood pressure and heart rate.
Precaution
Be careful with the portion size. Choose lean cuts of beef.
Do not stop this diet if you don’t find the listed foods appealing. The next section gives you a list of substitute foods.
Substitutes
- Honey – Maple syrup
- Lemon – Apple cider vinegar
- Eggs – Mushrooms or oats
- Tomato juice – Grapefruit juice
- Yogurt – Sour cream
- Tomato – Carrot
- Coriander leaves – Mint leaves
- Black tea – Black coffee or green tea
- Baked potato wafers – Cucumber slices
- Grilled beef – Grilled salmon
Here’s what you can eat and what you should avoid eating on Day 5.
Foods To Eat
- Vegetables – Tomato, a small potato, carrot, and the veggies in the soup.
- Proteins – Beef and mushrooms.
- Fats & Oils – Olive oil, flaxseed oil, canola oil, rice bran oil, peanut butter, and ghee (clarified butter).
- Dairy – Low-fat milk and eggs.
- Nuts & Seeds – Flaxseed, almond, chia seeds, pistachios, and pumpkin seeds.
- Herbs & Spices – Coriander leaves, rosemary, oregano, thyme, dill, cinnamon, ginger, garlic, cardamom, fennel seeds, fenugreek, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
- Beverages – Fresh fruit juice, tender coconut water, and buttermilk.
Foods To Avoid
- Fruits
- Vegetables – Avoid all except for those mentioned in the list.
- Fats & Oils – Lard, margarine, butter, cheese, mayonnaise, and safflower oil.
- Nuts & Seeds – Cashew and walnut.
- Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
So, you have had protein-rich food. Now, it’s time to work those muscles and get rid of the fat. Here’s the recommended exercise plan for Day 5.
Exercise Plan For Day 5
- Neck rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Shoulder rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
- Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Leg circles (clockwise and anticlockwise) – 1 set of 10 reps
- Spot jogging – 2 sets of 20 reps
- Rope jumping – 2 sets of 20 reps
- Forward lunges – 2 sets of 10 reps
- Jumping Lunges – 1 set of 10 reps
- Full squat – 2 sets of 10 reps
- Jumping squat – 1 set of 10 reps
- Crunches – 2 sets of 10 reps
- Situps – 1 set of 10 reps
- Scissor kicks – 1 set of 10 reps
- Pushups – 1 set of 10 reps
- Front plank – 25-30 sec, 2 reps
- Side leg up – 1 set of 10 reps
Useful Tip
Add Italian seasoning or an innovative homemade spice to the grilled beef or veggies to give an exciting flavor to a regular meal. Also, keep in mind that merely exercising is not enough. The exercises need to be properly executed as well. Get a trainer to guide you on how to execute these exercises to perfection.
How You Will Feel After Day 5
The proteins will do their magic! You will definitely feel more enthusiastic and full of energy. In fact, it is on this day that you will understand the benefit of Day 4 (Banana Day). You will look slimmer and toned than before.
Ready for Day 6?
Day 6: Veggies And High Protein Day
Oatmeal pancakes are a delicious and healthy way to start your day. For high protein, you can choose turkey, chicken, fish or lean beef. If you are a vegetarian, you can have a bowl of boiled lentils with lots of veggies. The high-protein sources will strengthen your muscles.
Precaution
Eat no more than two oatmeal pancakes.
It’s fine if you don’t like a few of the foods mentioned in the diet chart. Here’s a substitute list for you.
Substitutes
- Oatmeal pancakes – Homemade vegetable oatmeal
- Veg sandwich – Mexican wrap
- Grilled steak with veggies – Grilled salmon with garlic & chives
- Carrot juice – Cucumber juice
- Watermelon – Kiwi
Want to expand your list of choices? Here’s what you should eat and what you should avoid eating on Day 6.
Foods To Eat
- Vegetables – Cauliflower, broccoli, carrot, beetroot, celery, leek, spinach, turnip, squash, bottle gourd, snake gourd, bitter gourd, okra, brinjal, peas, green beans, spring onions, kale, Brussels sprouts, cabbage, and bok choy.
- Fruits – Watermelon and kiwi.
- Proteins – Salmon, trout, tuna, chicken breast, lean cuts of beef, mushrooms, ground turkey, lentils, beans, sprouts, and soy chunks.
- Fats & Oils – Olive oil, flaxseed oil, canola oil, rice bran oil, peanut butter, and ghee (clarified butter).
- Nuts & Seeds – Flaxseed, almond, chia seeds, pistachios, and pumpkin seeds.
- Herbs & Spices – Coriander leaves, rosemary, oregano, thyme, dill, cinnamon, ginger, garlic, cardamom, fennel seeds, fenugreek, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
- Beverages – Fresh fruit juice, tender coconut water, and buttermilk.
Foods To Avoid
- Vegetables – Avoid all except for those mentioned in the list.
- Fats & Oils – Lard, margarine, butter, cheese, mayonnaise, and safflower oil.
- Nuts & Seeds – Cashew and walnut.
- Dairy – Milk and eggs.
- Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
In addition to eating good food, you must also follow a good exercise plan. Here’s what I have planned for you.
Exercise Plan For Day 6
- Neck rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Shoulder rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
- Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Leg circles (clockwise and anticlockwise) – 1 set of 10 reps
- Intermittent running – 20 minutes
- Rope jumping – 2 sets of 30 reps
- Tricep dips – 2 sets of 10 reps
- Push-ups – 2 sets of 6 reps
- Forward lunges (with 1 kg dumbbells) – 1 set of 5 reps (check out video by Torri and Lauren)
- Front plank – 25-30 seconds, 2 reps
- Side plank – 10-15 seconds, 1 rep
Useful Tip
Add a pinch of salt and lemon juice to your bowl of watermelon to enhance the taste and break the monotony.
How You Will Feel After Day 6
Mirrors don’t lie. You will love what you see in the mirror. But, you are not there yet. Do not give in to cravings. One more day to go. Gear up!
Day 7: Brown Rice Day
Yogurt will boost your digestion. Brown rice is loaded with dietary fiber and minerals. It has low cholesterol and helps prevent high blood pressure and cardiovascular problems. The lignans present in brown rice also help prevent heart diseases.
Precaution
Keep a check on the portion size (for men, portion size=size of your two palms; for women, portion size =size of your palm).
For Day 7, here is a list of substitute foods.
Substitutes
- Honey – Maple syrup
- Greek yogurt – Sour cream
- Berries – 1 dried apricot and a cup of apple
- Brown rice – Wheat couscous or broken wheat
- Grilled fish – Grilled chicken breast or sauteed mushrooms
- Stir fried veggies – Tomato and cucumber salad
- Tomato juice – 1 cup fresh orange juice + 2 almonds
- Green tea – Black coffee
- Baked sweet potato wafers – Celery stalks dipped in vinegar
Not too happy with the above-mentioned foods? Check out what you can eat and what you should avoid eating on Day 7.
Foods To Eat
- Vegetables – Cauliflower, broccoli, carrot, beetroot, celery, leek, spinach, turnip, squash, bottle gourd, snake gourd, bitter gourd, okra, brinjal, peas, green beans, spring onions, kale, Brussels sprouts, cabbage, and bok choy.
- Fruits – Apple, watermelon, honeydew melon, and berries.
- Proteins – Salmon, trout, tuna, chicken breast, lean cuts of beef, mushrooms, ground turkey, lentils, beans, sprouts, and soy chunks.
- Carbs – Brown rice, broken wheat, wheat couscous, and oats.
- Fats & Oils – Olive oil, flaxseed oil, canola oil, hemp seed oil, rice bran oil, peanut butter, and ghee (clarified butter).
- Nuts & Seeds – Flaxseed, almond, chia seeds, pistachios, and pumpkin seeds.
- Herbs & Spices – Coriander leaves, rosemary, oregano, thyme, dill, cinnamon, ginger, garlic, cardamom, fennel seeds, fenugreek, turmeric powder, cayenne pepper powder, coriander powder, cumin seeds, nutmeg, and black pepper.
- Beverages – Fresh fruit juice, fresh vegetable juice, tender coconut water, and buttermilk.
Foods To Avoid
- Fruits – Mango and jackfruit.
- Fats & Oils – Lard, margarine, butter, cheese, mayonnaise, and safflower oil.
- Nuts & Seeds – Cashew and walnut.
- Dairy – Milk and eggs.
- Beverages – Alcohol, packaged fruit juices, carbonated beverages, and packaged coconut water.
Now that you’ve had a balanced meal, it’s time to balance your feet. Do the regular warm-up and then dance your fat away.
Exercise Plan For Day 7
- Neck rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Shoulder rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
- Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
- Leg circles (clockwise and anticlockwise) – 1 set of 10 reps
- Dance (Zumba, Bollywood, Hip Hop, Salsa) – 60 minutes
Useful Tip
Add a dash of lime and a pinch of black salt to the tomato juice to enhance its taste.
How You Will Feel After Day 7
Success doesn’t come easily. Sticking to this diet and exercise plan is difficult, but if you have completed Day 7 of this diet plan successfully, no one will be happier than you. You will look and feel new.
Before moving on to the next section, let me tell you, the Sacred Heart diet soup is super tasty. Don’t believe me? Try the recipe mentioned below, and you’ll surely like it.
2. How To Make The Sacred Heart Diet Soup
It is simple and easy to cook. All the vegetables are readily available in the market. You can cook and stock it so that you don’t have to make it every day. Make sure you use fresh ingredients.
Ingredients
- 4 fresh medium-sized tomatoes
- 3 large green onions
- 1/2 a vegetable or chicken broth cube
- 1 celery stick
- Vegetable or chicken soup mix
- 7-8 green beans
- 2-3 carrots
- 2 medium-sized capsicums
- 1 tablespoon rice bran oil
- Parsley
- Salt and pepper
How To Cook
- Chop all the vegetables.
- Heat the pot and add a tablespoon of rice bran oil to it. Do not overheat.
- Add the veggies and saute for about a minute.
- In a separate bowl, mix half the vegetable or chicken broth cube and soup mix.
- Add a little water to the bowl and mix well so that there are no clumps.
- Add a liter of water to the pot. Then, add the soup and broth mix to it.
- Add a little salt (if required) and black pepper.
- Let it boil for 10-15 minutes.
- Garnish with parsley.
Health Tips:
You can skip either the soup mix or the broth cubes. Packaged soup mixes contain a lot of food preservatives. It is best to avoid them as much as possible. If you have time, make your own chicken or vegetable broth. You can also make an alternative soup that contains a good amount of nutritious veggies of your choice. Just make sure not to overcook the soup.
So, are you planning to follow this diet plan for more than 7 days? Not a good idea! Here’s why.
3. What Do The Experts Say?
Doctors, dietitians, and nutritionists do not recommend this diet plan. If you want to lose a few pounds by following the Sacred Heart diet plan, do it for not more than seven days. This diet plan does not tell you how many calories you should take per day. If you are an active person, you should take more calories as compared to a small framed and inactive person.
Experts state that there are better ways to lose a few pounds and keep yourself healthy. You do not have to cut carbs or fats totally from your diet. Carbs and fats play major roles in our body, and cutting them out totally from the diet plan would only harm the body. Avoid foods that do no good to anyone. Don’t char your food too much, or do not eat charred foods frequently. It can cause cancer and breakouts on your facial skin (1).
Eating good food is the best way to stay healthy and lose weight. Experts also point out that every individual has different body needs, and therefore, one diet plan can never work in the same fashion for everyone. Always seek your doctor’s or dietitian’s advice before following any diet plan.
Hold on, I am not discouraging you. But it is always better to know what is right for you. Let’s see why the Sacred Heart diet should not be followed for a prolonged period.
4. Side Effects Of The Sacred Heart Diet
- This is a short-term fad diet, and it will only help you lose water weight.
- This diet will not make you healthy. Instead, it will weaken your body’s immunity.
- It is too low in carbohydrates and healthy fats. This deprives your body of essential nutrients.
- There is no long-term benefit in this diet.
- Scientific studies have not been carried out on this diet plan.
The next section provides a list of points you should remember.
5. Things To Remember
- The Sacred Heart diet soup contains veggies that are a good source of vitamins, minerals, fiber, and antioxidants. Overall, it is a nutritious soup. This diet plan includes fruits, which are a healthy option for snacking. The early morning detox drinks will keep your system healthy by flushing out harmful toxins. Tea is packed with antioxidants and will help you fight diseases.
- Though it is a nutritious soup, it doesn’t mean that it can keep you healthy for long.
- Consult your doctor and follow a diet that is healthy and also aids weight loss.
- You cannot exercise while you are on this diet plan. This is a low-calorie diet and exercising will only exhaust your body. You can even fall ill. Go for light stretching exercises.
- If you have medical conditions or a complicated medical history, it is better to check with your doctor before following this diet.
- If you feel weak or fatigued at any time during this diet, it means your protein intake is low. See your doctor and slowly start increasing your protein intake.
- Do not skip the fruits.
- Breakfast is the most important meal of the day. Skipping it will only cause weakness.
- If you think this diet plan has worked fine for you and want to follow it again, give your body at least two weeks’ time before starting this diet again.
Losing weight in 7 days was never this fun and exciting before! All you need are a good nutrition plan and a mood uplifting exercise regimen. The Sacred Heart diet provides you with all of these. So, try it now and win some hearts. Don’t forget to share your experience in the comments section below.
Cheers to good health!
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