The most effective diets of the week: a sample menu for weight loss

14 November 2023

A fast diet is a good way to get rid of extra pounds for the summer season or before an important event. With the right approach, the results are impressive - minus 5-10 kg.

There are many types of diets, so it's easy to find the perfect one for you. It is important to remember that men need 300 more calories per day than women. During the weekly diet, it is better not to use intense physical activity. A regular walk (2 hours) is enough.

Cleansing diet

The most effective weight loss begins with cleansing the intestines. There are special energy systems for this.

A weekly cleansing diet not only helps you lose weight, but also improves your health and helps you look good. Thanks to it, toxins are expelled and metabolism improves. During such a diet, you can lose up to 2-3 kg per week, and up to 20 kg in 2 months. But doctors advise us to take a break and switch from the diet to a regular healthy diet (alternative).

The consumption of the following products is allowed, both individually and in combination:

herbal products;
porridge (but without butter);
products made from whole grain flour;
low-fat fermented milk products;
Poultry, rabbit, beef and fish, but in small quantities.

Sample menu for the week:

Today	menu
First day - drink	Only clean water, freshly squeezed juices (half-diluted water), herbal tea (without sugar) are allowed.
The second is vegetables	Breakfast - cabbage salad. Snack - cucumber. Lunch: beets baked in the oven, fresh vegetable salad. Snack - cucumber. Dinner - vegetable salad
The third is drinking	The menu of the first day is repeated
Fourth - fruity	Breakfast: apple. Breakfast: grapefruit. Lunch: baked apple. Breakfast: apple. Dinner: grapefruit
Fifth - protein	Breakfast: yogurt. Breakfast: 1 boiled egg. Dinner: white meat of boiled chicken. Breakfast: some shrimp. Dinner - steamed fish
Sixth - drink	The menu of the first day is repeated
Seventh - mixed	Breakfast: 2 boiled eggs. Breakfast: apple, grapefruit and banana salad. Lunch: chicken broth. Breakfast: apple and banana salad. Dinner: fresh vegetables

It is necessary to drink up to 2 liters of liquid per day.

low-calorie diet

A good option for weight loss is a low-calorie diet. Thanks to it, you can lose up to 3 kg in a week, sometimes up to 4, 5 kg. The main rule is to reduce consumed calories - for women to 1200, for men - to 1500 kcal. Other rules must also be observed:

Make low-calorie, high-protein foods your main focus. Fats on the stomach, sides and other parts of the body will disappear, but the muscle mass will not decrease.
Consume no more than 100 g of carbohydrates per day and up to 80 g of fats.
Make portions small: 150-300 g. Eat 5 times a day.
Reduce the amount of salt.
Avoid alcohol.
Drink at least 2 liters a day.

Authorized products include:

bakery products made from wholemeal flour;
lean meat and fish;
milk products;
buckwheat, pearl barley and barley;
Fruits, berries, vegetables and herbs, nuts.

Vegetable oil is used only for salad preparation. You will have to completely abandon:

sugar and sweets;
fried;
acute;
smoked meat;
Sausage
oily
canned food;
sauces;
Pasta.

Example menu:

reception time	menu
Breakfast	200 g porridge, 1 apple
food	200 g of vegetable salad
Dinner	vegetable soup and 100 g of boiled meat
food	50 g curd mass
Dinner	150 g of boiled fish and stewed vegetables

strict diets

A strict diet is considered one of the most difficult for rapid weight loss. Therefore, you must have good motivation. Thanks to eating at home, you can lose minus 10 kg in 7 days. If you extend the diet, then up to 17 kg, but you need to rest, that is, switch to a healthy diet.

Sample menu:

Today	diet
Პirveli	From morning to 18: 00 you can drink only clean water - up to about 3 liters, divided into small portions.
second	Drink kefir throughout the day - up to 2 liters. Fat content - no more than 2. 5%
the third	During the day, eat 600 g of cottage cheese, divided into several meals. Drink unsweetened green tea
fourth	Eat apples during the day - up to 1. 5 kg. They can be eaten fresh or baked in the oven.
fifth	There are salads made from fresh vegetables. 1 s is allowed seasonally. K. L. vegetable oil or lemon juice
the sixth	vegetables. It is possible to cook them and prepare salads. Vegetable soup is also good
the seventh	As on the first day, it is allowed to drink only water

Buckwheat

Buckwheat is another option for a strict but effective weekly diet. It is allowed to eat only steamed grains in water. To prepare it, you need:

Pour 2. 5 cups of boiling water on 1 cup of fresh buckwheat.
Leave in a thermos overnight.

Distribute the resulting steamed porridge throughout the day.

It is allowed to drink 1 liter of kefir and 1. 5 liters of water per day, herbal decoctions, smoothies and mineral water are allowed. Thanks to this diet, you will be able to lose about 5-10 kg per week.

Kefir

The next option for a strict diet is the kefir diet. It is necessary to drink up to 1. 5 liters of this product per day with a fat content of up to 2. 5%. The entire volume of kefir should be divided into 6 meals. There should be equal breaks between them.

In addition to kefir, you can eat vegetables and fruits (500 g each). This diet gives good results - up to 5-7 kg per week.

simple diet

A simple diet will help you get rid of bad eating habits and switch to only healthy foods. It gives a good result - 3 kg per week, and the result will be sustainable.

Diet rules:

The last meal is before 18: 00.
Eat 4 times a day. Food should enter the body in small portions, but often. Then food digestion and metabolism improves. Break between meals - no more than 3. 5 hours.
Eat only when you feel hungry. You can't overeat.
Drink a glass of water half an hour before eating.
You can cook food only by steaming, stewing or boiling. This will help preserve the useful properties of the product. Roasting is strictly prohibited.
Observe the drinking regime - drink at least 1. 5 liters of liquid per day. It should be mostly clean water.
Avoid alcohol.
Avoid foods that stimulate your appetite. This is especially true for spicy foods.
Avoid all grains except pearl barley, buckwheat, and oatmeal.

Bananas and grapes are prohibited.

If you are on a light diet, the following options are suitable for breakfast:

porridge and berries;
muesli and apples;
fruit salad with additional 2 tbsp. K. L. yogurt;
Curd with fruit.

Chicken broth and vegetable soup are good first dishes for lunch. Can be supplemented with whole grain bread.

For the second meal, stew, boiled fish or meat and boiled eggs are allowed. Stewed cabbage and vegetable stew can be used as garnish. After 1. 5 hours you will need food. For this I recommend plums, compote, juice, fruit. Dinner should be served with a glass of kefir, or orange or kiwi.

protein

Protein diet is considered one of the most effective. You can lose up to 10 kg in a week. The main principle is the maximum reduction of fats and carbohydrates. The main dishes are lean fish, poultry and meat. Frying is strictly prohibited, the use of oil is also prohibited - you can steam, boil or bake in the oven. Thanks to such products, hunger does not really suffer during the diet.

It is necessary to eat 3 times a day. You will have to completely abandon:

Sahara;
confectionery products;
fatty dairy products;
canned food;
semi-finished products;
sweet fruit
Vegetables with high starch content.

For breakfast, lunch and dinner, you need meat, poultry or fish - about 150 g. . Fresh vegetables are used as a side dish. You can prepare a salad from them, season it with soy sauce, lemon juice and balsamic vinegar. You can replace meat with cottage cheese twice a week.

Be sure to drink 2 liters of liquid. It can be pure water, tea and even natural coffee. But sugar and its substitutes cannot be added. Herbal decoction, compote and freshly squeezed juices are allowed.

vegetables

The next option in the weekly diet is vegetables. In this way, you can lose up to 10 kg in a week. Vegetables are a low-calorie product, easily digestible, do not contain sugar, but are rich in vitamins, minerals and other useful substances.

There are several types of vegetable diets:

Strict. Only vegetables are allowed to be eaten.
vegetables. Cereals, nuts, mushrooms, fruits and berries are allowed.
protein. In addition, you can eat dairy products.
balanced. In this case, boiled chicken breast is also allowed.

During the week you can eat for breakfast:

cottage cheese with herbs;
Sauerkraut;
cucumber and egg;
boiled asparagus;
cottage cheese casserole;
Carrot salad.

At lunch, vegetable soup is usually served as the first course. Eggs or chicken breast are suitable for the second. You can also saute vegetables. For dinner, you can eat a vegetable salad and a glass of kefir.