The 7 day Sacred Heart diet has been popular since decades. It was first developed at Sacred Heart Memorial Hospital for heart surgery patients, who wanted to lose weight fast. Since it is not nutritionally balanced, it is best to consult a dietician before starting out on the weight loss plan.
What is Sacred Heart Diet?
The Sacred Heart diet consists of a systematic seven-day diet mainly consisting of a low-calorie vegetable soup. For the first six days, one should diet on the soup for lunch and on the seventh day, have the soup for dinner. During these seven days, you should include tea, coffee, water, skim milk and unsweetened fruit juices. Each day, you are allowed to eat certain foods, like fruits, and vegetables. Following this diet can allow a person to lose 10 to 17 pounds in one week.
Here is the 7-Day Meal Plan for Sacred Heart Diet:
You can read ahead to learn about the nutrition and workout plan for the seven days. This diet should not be followed beyond seven days. And do not start right away with the next seven days slot; instead wait for at least two weeks or beyond to start off.
Day-1: Fruits and Soup
Importance of Day 1:
It is important to start the first day with just fruits and soup alone. You can choose any fruit except bananas. Watermelon and cantaloupes are good choices as they are low in calories compared to other fruits.
Precautions:
Prevent the inclusion of sugar in green and black tea.
Alternatives:
- Start the day with lemon and honey. Instead of honey, you can also use grapefruit or cinnamon
- Use organic maple syrup instead of honey for fruit dressing
- For breakfast, have fresh fruit juices instead of a bowl of fruits
- Post lunch, you can alternate between orange and kiwi
- For evening snacks, have black coffee and green tea and one saltine cracker or one digestive biscuit
Prefer These:
- Include vegetables like stewed tomatoes, green onions, celery, green beans, carrots and green peppers in the soup
- Fruits like peach, watermelon, musk melon, grapefruit, and pomegranate are good selections
- Use olive oil, canola oil, flaxseed oil, and ghee
- Herbs and spices like rosemary, thyme, cinnamon, cayenne pepper, nutmeg, and black pepper
- Fresh fruit juice, coconut water, and buttermilk for beverages
Avoid These:
- Vegetables such as potato and sweet potato are avoidable
- Mango, jackfruit, and lychee are the fruits to avoid
- Avoid using lard and safflower oil
- Do not use alcohol, packaged juices, and carbonated beverages
Activity Plans for Day 1:
- Neck rotation exercises in anti clockwise and clockwise. Repeat the same steps 10 times
- Shoulder rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Arm circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Waist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Forward lunges. Repeat the same steps 10 times
- 2 sets of scissor kicks on repeat five times
Tips:
Prevent eating one or two hours before exercising.
Note:
Start the day with a good detox drink to flush all toxins.
If you are allergic to tomatoes, then avoid using them in the soup and drinking as juice
Alternatives:
- Start the day with green tea and honey. Replace it with black tea or coffee
- Instead of using honey with green tea, use lemon
- For breakfast, have multigrain flakes with milk or soymilk. Alternatively have oats instead of multigrain flakes
- Post lunch drink carrot juice in replacement of tomato juice
- For evening snacks, have one digestive biscuit with black coffee or green tea
- Dinner can be sautéed vegetables or grilled veggies
Prefer These:
- Include vegetables like cauliflowers, carrot, celery, spinach, broccoli, bottle gourd, bitter gourd, spring onions, Brussels sprouts, and cabbage
- Olive oil, canola oil, flaxseeds oil, rice bran oil and clarified butter are better preferred
- Dairy products like low fat milk are preferable
- Herbs and spices such as rosemary, cinnamon, ginger, garlic, turmeric powder, nutmeg, cumin seeds, black pepper and fennel seeds
- Fresh fruit juices, coconut milk and buttermilk as beverages choice
Avoid These:
- Avoid fruits on the second day
- Proteins is to be avoided
- Vegetables like potatoes, sweet corn and beans
- Oils like safflower oil and fats like butter, cheese, and mayonnaise
- Avoid alcohol, packaged drinks, and carbonated beverages
Activity Plans for Day 2:
- Neck rotation exercises in anti clockwise and clockwise. Repeat the same steps 10 times
- Shoulder rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Arm circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Waist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Jumping jacks. Repeat the same steps 10 times
- 2 sets of spot jogging on repeat 20 time
- Intermittent running for 20 minutes
Tips:
Add some variety to the vegetables flavor by adding oregano, lime juice, and chili flakes. Do not use cheese.
Note:
Having multigrain flakes with milk for breakfast will keep you feeling full for longer hours.
Day-3: Fruits, Vegetables, and Soup
Importance of Day 3:
Start with lemon detox water or a glass of warm water. You can eat all the fruits and vegetables that you want.
Precautions:
Avoid having baked potato and eating more than two digestive biscuits.
Alternatives:
- Have apple cider vinegar instead of lemon detox water when you start the day
- Replace 2 multi grain bread for oats and mushrooms for eggs during breakfast
- You can snack on fruits like strawberries, orange, kiwi, watermelon, and peach post lunch
- For evening snacks, have black tea or coffee instead of green tea and alternate between saltine crackers and digestive biscuits
Prefer These:
- Include vegetables like cauliflowers, carrot, celery, spinach, broccoli, bottle gourd, bitter gourd, spring onions, Brussels sprouts, and cabbage
- Fruits like peach, watermelon, musk melon, grapefruit, papaya, strawberry, and pomegranate are good selections
- Olive oil, canola oil, flaxseeds oil, rice bran oil and clarified butter are better preferred
- Eggs are a good option under dairy supplement
- Herbs and spices such as rosemary, cinnamon, ginger, garlic, turmeric powder, nutmeg, cumin seeds, black pepper and fennel seeds
- Fresh fruit juices, coconut milk and buttermilk as beverages choice
Avoid These:
- Avoid sweet potatoes
- Proteins are to be avoided
- Oils like safflower oil and fats like butter, cheese, and mayonnaise
- Avoid alcohol, packaged drinks, and carbonated beverages
Activity Plans for Day 3:
- Neck rotation exercises in anti clockwise and clockwise. Repeat the same steps 10 times
- Shoulder rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Arm circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Leg circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Waist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Jumping jacks. Repeat the same steps 10 times
- 2 sets of spot jogging on repeat 20 time
- 2 sets of squads on repeat 10 times
- 2 sets of jumping squads on repeat 5 times
- 2 sets of mountain climbers on repeat 10 times
- 1 set of scissor kicks on repeat 10 times
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Tips:
Add few drops of lemon juice to your green tea for a kick of Vitamin C.
Note:
The egg yolk contains proteins, vitamins and minerals and also fats. Inclusion of fruits to your diet provides you with needed antioxidants.
Day-4: Bananas, skim milk and soup
Importance of Day 4:
Have at least 3 bananas on the third day and consume as much milk, along with soup. The bananas contain rich amount of vitamins and minerals. Milk provides calcium and healthy bones.
Precautions:
Do not use artificial sugar and sweeteners as it can interfere with weight loss.
Alternatives:
- Start the day with warm water and 1 tsp honey or maple syrup
- For breakfast have soy milk
- For lunch or breakfast, replace one time banana for avocado
- Evening snacks should include warm milk and two digestive biscuits or saltine crackers
Prefer These:
- Include only the vegetables used in Sacred Heart Soup
- Fruit for this day should be bananas
- Olive oil, canola oil, flaxseeds oil, rice bran oil and clarified butter are better preferred
- Low fat milk are a good option under dairy supplement
- Herbs and spices such as rosemary, cinnamon, ginger, garlic, turmeric powder, nutmeg, cumin seeds, black pepper and fennel seeds
- Fresh fruit juices, coconut milk and buttermilk as beverages choice
Avoid These:
- Avoid sweet potatoes
- Proteins is to be avoided
- Oils like safflower oil and fats like butter, cheese, and mayonnaise
- Avoid alcohol, packaged drinks, and carbonated beverages
Activity Plans for Day 4:
- Neck rotation exercises in anti clockwise and clockwise. Repeat the same steps 10 times
- Shoulder rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Arm circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Leg circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Waist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Wrist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Yoga asanas
Tips:
Add one tsp of ground flaxseed to milk or banana milkshake. Take the guidance of a special trainer, if you are opting for yoga asana
Note:
Since you are on a low diet, you are likely to feel hungry and therefore irritated. Hence, keep yourself hydrated with water.
Day-5: Protein, Tomatoes, and Soup
Importance of Day 5:
On this day, you can feed your body with proteins such as beef and egg. Have 10 to 20 ounces of beef with eggs and tomatoes. Tomatoes are rich in Vitamin C and A. It is good for eyes and skin.
Precautions:
Do not go overboard with the beef portions. Have lean beef cuts.
Alternatives:
- Have lemon water or apple cider vinegar mixed with honey or maple syrup
- Breakfast should include 2 egg whites and one glass of tomato juice or grapefruit juice. Eggs can also be replaced with mushroom or oats
- Post-lunch have 100 gm of yogurt with tomato and coriander leaves. You can also replace yogurt with sour cream, tomato with carrot and coriander leaves with mint leaves
- Evening snacks should include black tea and baked potato wafers. Replace black tea with green tea or black coffee, and baked potato wafers with cucumber slices
- Dinner should include grilled beef or salmon and veggies with tomatoes and herbs
Prefer These:
- Include vegetables like carrot, potato, and veggies in the soup
- Proteins should include beef and mushrooms
- Olive oil, canola oil, flaxseeds oil, rice bran oil and clarified butter are better preferred
- Low fat milk and eggs are good options under dairy supplement
- Herbs and spices such as rosemary, cinnamon, ginger, garlic, turmeric powder, nutmeg, cumin seeds, black pepper and fennel seeds
- Fresh fruit juices, coconut milk and buttermilk as beverages choice
Avoid These:
- Fruits
- Vegetables for ones
- Proteins are to be avoided
- Oils like safflower oil and fats like butter, cheese, and mayonnaise
- Avoid alcohol, packaged drinks, and carbonated beverages
Activity Plans for Day 5:
- Neck rotation exercises in anti clockwise and clockwise. Repeat the same steps 10 times
- Shoulder rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Arm circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Leg circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Waist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Wrist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- 2 sets of spot jogging on repeat 20 times
- 2 steps of forward lunges on repeat 10 times
- 2 sets of crunches on repeat 10 times
- 1 set of sit ups on repeat 10 times
- 2 sets of front plank for 25-30 seconds
- Front plank for 25-30 seconds on repeat two times
Tips:
Perform the activities under the guidance of a trainer. Also, add Italian seasoning or personalized seasoning to grilled beef and veggies.
Note:
The rich source of protein intake can allow one to become more energetic by the end of the day.
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Day-6: Proteins, Veggies and Soup
Importance of Day 6:
You can have high protein foods such as chicken, turkey, lean beef, and fish, while vegetarians can opt for veggies and a bowl of boiled lentils. These rich protein sources can help to strengthen muscles.
Precautions:
Do not have more than two oatmeal pancakes for breakfast.
Alternatives:
- For breakfast have two medium sized oatmeal pancakes or homemade vegetable oatmeal
- For lunch have veg sandwich or Mexican wrap, and grilled steak with veggies, or grilled salmon with garlic & chives
- Post lunch have carrot juice or cucumber juice
- For evening snacks have one bowl of watermelon or kiwi
Prefer These:
- Include vegetables like cauliflowers, carrot, celery, spinach, broccoli, leek, bottle gourd, bitter gourd, spring onions, Brussels sprouts, and cabbage
- Fruits like watermelon and kiwi
- Protein rich foods like turkey, chicken, lean beef, tuna, lentils, mushroom, sprouts, and salmon
- Olive oil, canola oil, flaxseeds oil, rice bran oil and clarified butter are better preferred
- Herbs and spices such as rosemary, cinnamon, ginger, garlic, turmeric powder, nutmeg, cumin seeds, black pepper and fennel seeds
- Fresh fruit juices, coconut milk and buttermilk as beverages choice
Avoid These:
- Avoid all the vegetables except the ones mentioned in the list
- Cashew and walnut
- Vegetables like potatoes, sweet corn and beans
- Oils like safflower oil and fats like butter, cheese, and mayonnaise
- Avoid alcohol, packaged drinks, and carbonated beverages
Activity Plans for Day 6:
- Neck rotation exercises in anti clockwise and clockwise. Repeat the same steps 10 times
- Shoulder rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Arm circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Leg circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Waist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Wrist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Intermittent running for 20 minutes
- 2 sets of rope jumping on repeat 30 times
- 2 sets of push-ups on repeat for 6 times
- Front plank for 25-30 seconds on repeat 2 times
- Side plank for 10-15 seconds on repeat 1 time
Tips:
Have steaks with veggies but do not include baked potato.
Note:
Do not give in to cravings yet.
Day-7: Brown rice, unsweetened veggies, fruit juices, and soup
Importance of Day 7:
The inclusion of brown rice is important as it is loaded with dietary fiber and minerals. It can help to prevent various health problems.
Precautions:
Do not over indulge on brown rice. Take a palm sized portion for accurate measure.
Alternatives:
- Start the day with honey, lemon, and warm water. Use maple syrup instead of honey
- For breakfast have Greek yogurt and berries or one cup of apples. Alternate Greek yogurt with sour cream
- For lunch have brown rice or wheat couscous, grilled fish or grilled chicken breast or sautéed mushrooms, stir fried veggies or tomato and cucumber salad
- Post-lunch have a glass of tomato juice or orange juice
- Evening snacks should baked sweet potato wafers or celery stalks dipped in vinegar, and green tea or black coffee
Prefer These:
- Include vegetables like cauliflowers, carrot, celery, spinach, broccoli, leek, bottle gourd, bitter gourd, spring onions, Brussels sprouts, and cabbage
- Fruits like watermelon, apple, melon, and berries
- Protein rich foods like turkey, chicken, lean beef, tuna, lentils, mushroom, sprouts, and salmon
- Brown rice, wheat couscous and oats for carbs
- Olive oil, canola oil, flaxseeds oil, rice bran oil and clarified butter are better preferred
- Herbs and spices such as rosemary, cinnamon, ginger, garlic, turmeric powder, nutmeg, cumin seeds, black pepper and fennel seeds
- Fresh fruit juices, coconut milk and buttermilk as beverages choice
Avoid These:
- Fruits like mango and jackfruit
- Cashew and walnut
- Milk and eggs protein sources
- Oils like safflower oil and fats like butter, cheese, and mayonnaise
- Avoid alcohol, packaged drinks, and carbonated beverages
Activity Plans for Day 7:
- Neck rotation exercises in anti clockwise and clockwise. Repeat the same steps 10 times
- Shoulder rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Arm circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Leg circles in anticlockwise and clockwise. Repeat the same steps 10 times
- Waist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Wrist rotation in anticlockwise and clockwise. Repeat the same steps 10 times
- Different types of dance forms like Bollywood, Zumba, Hip Hop, and Salsa for 1 hour
Tips:
Add few drops of lemon juice and pinch of black salt to tomato juice.
Note:
The result is guaranteed to make you feel good.
How to Make Sacred Heart Diet Soup Recipe:
Description:
The Sacred Heart Diet Soup is a soup based diet allowing you to lose few pounds.
Ingredients:
- 1 or 2 cans stewed tomatoes
- 3 large green onions
- 1 large can lean beef broth
- 1 pkg. chicken noodle soup
- 1 bunch celery
- 2 cans green beans
- 2 lbs carrots
- 2 green peppers
How to Make:
- Cut veggies in small and medium pieces. Add water and keep it covered. Boil the veggies for 10 minutes
- Reduce the flame and allow it to simmer. Continue cooking until vegetables are tender
- Season using salt, pepper curry, parsley and Worcestershire sauce
How Many Times per Day:
Have the soup once a day.
Tips:
Make your own soup or vegetable broth. Do not have packaged soups as they contain a lot of preservatives.
Note:
Nutritionists and dieticians should not take this soup diet beyond seven days.
Preferable Drinks for Sacred Heart Diet Plan:
- Unsweetened fruit juices
- Green tea, black tea or coffee
- Cranberry Juice
- Skim Milk
- Lots of Water
Benefits of Sacred Heart Diet:
It is a soup-based diet that can help a person to lose about 10 to 17 lb within a week. The Sacred Heart Soup is the primary core of the diet. You can make slight changes with the recipe for added flavor.
- The Sacred Heart Diet lasts for one week alone
- Sacred Heart soup can be taken with fruits, vegetables, and meat
Side Effects of Sacred Heart Diet:
Any weight that you lose during this one week can possibly return after you change to your regular diet.
- During this week, you tend to lose only the water weight
- It can weaken body’s immune system
- No long term benefits
- Little energy to carry on the exercise because of the calorie restriction
- Nutritionists and dietician are not much in favor of this diet plan
Experts about Sacred Heart Diet Plan:
This soup-based is supposed to be healthy because of its rich vegetarian content. But dieticians do not recommended a fast weight loss as it can mean losing muscles alone and not fat.
- Experiencing a weight loss of 1 to 2 pounds in a week is best
- Exercising for 30 minutes a day is enough if you watch what you are eating
- Do sit ups and pushups while watching TV to keep your body toned
Final Words about Sacred Heart Diet:
- Sacred Heart Diet Soup contain vegetables that are rich in vitamins, minerals, and antioxidants
- Early morning detox drinks are important to flush out harmful toxins
- Drinking tea is recommended as it contains antioxidants
- Though soup is healthy, it is not recommended to take it beyond seven days
- Before starting this soup based diet, consult your dietician
- Light stretching exercises are recommendable than heavy duty exercises
- People with a medical history should check with the doctor beforehand
- Do not skip breakfast
- Follow up with this diet plan, after two weeks or more
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Is it Safe to Exercise on the Sacred Heart Diet?