The most effective diets for 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. The results with the right approach are impressive - minus 5-10 kg.

There are many types of diets, so it's easy to find the one that's right for you. It is important to remember that men should consume 300 more calories per day than women. During a weekly diet, it is better not to abuse intense physical activity. Regular walking (2 hours) is enough.

Cleansing diet

The most effective weight loss begins with bowel cleansing. There are special power systems for this.

A cleansing weekly diet not only helps you lose weight, but also improves your health and helps you get your appearance in order. Thanks to it, toxins are removed and metabolism is improved. On such a diet, you can lose up to 2-3 kg in a week, and in 2 months you can lose 20 kg. But doctors advise to take breaks and switch from a diet to a regular healthy diet (alternating).

The following products are permitted for consumption, both individually and in combination:

vegetable products;
porridge (but without oil);
wholemeal flour products;
low-fat fermented milk products;
poultry, rabbit, beef and fish, but in small quantities.

Sample menu for the week:

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

You should drink up to 2 liters of fluid per day.

Low calorie diet

A good option for losing weight is a low-calorie diet. Thanks to it, you can get rid of up to 3 kg per week, and sometimes 4. 5 kg. The main rule is to reduce the number of calories consumed - for women to 1200, for men - to 1500 kcal. Other rules must also be observed:

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

Allowed products include:

bakery products made from whole grain flour;
lean meat and fish;
dairy products;
buckwheat, pearl barley and barley;
fruits, berries, vegetables and herbs, nuts.

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

sugar and sweets;
fried;
sharp;
smoked meats;
sausages;
thick;
canned foods;
sauces;
pasta.

Sample menu:

Time of receipt	Menu
breakfast	200 g porridge, 1 apple
Breakfast	200 g of vegetable salad
Dinner	Vegetable soup and 100 g of boiled meat
Breakfast	50 g of cottage cheese
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. That's why you need to 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 take breaks, that is, switch to a healthy diet.

Sample menu:

day	Diet
First	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%
third	Eat 600 g of cottage cheese during the day, 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 fresh vegetable salads. It is allowed to season 1 tbsp of vegetable oil or lemon juice
Sixth	Vegetables. They can be boiled and made into salads. Vegetable soup is also good
Seventh	As on the first day, you can only drink water

buckwheat

Another option for a strict but effective weekly diet is buckwheat. Only grains steamed in water are allowed to be eaten. To prepare it you need:

Pour 1 cup of pure buckwheat with 2. 5 cups of boiling water.
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 still mineral water are allowed. Thanks to this diet, you will be able to lose about 5-10 kg in a 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 pauses 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.

A simple diet

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

Diet rules:

The last meal is until 6: 00 p. m.
Eat 4 times a day. Food should enter the body in small portions, but often. Then digestion and metabolism improve. break between meals - no more than 3. 5 hours.
Eat only when you feel hungry. You can not overeat.
Half an hour before a meal, drink a glass of water.
You can only cook food by steaming, stewing or boiling. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
Follow 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 breakfast options are suitable:

porridge and berries;
muesli and apple;
fruit salad with the addition of 2 tbsp yogurt;
cottage cheese with fruit.

Chicken broth and vegetable soup are good first courses for lunch. It can be supplemented with whole grain bread.

For second courses, stewed, boiled fish or meat and boiled eggs are allowed. For garnish, stewed cabbage and vegetable stew are suitable. After 1. 5 hours you need a snack. For this we recommend prunes, compote, juice, fruit. You should have dinner either with a glass of kefir, or with an orange or kiwi.

Protein

The protein diet is considered one of the most effective. You can lose up to 10 kg in one 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, as is the use of oil - you can steam, boil or bake in the oven. Thanks to such products, hunger will definitely not be tormented during the diet.

You should eat 3 times a day. You will have to completely abandon:

Sahara;
sweets;
fatty dairy products;
canned foods;
semi-finished products;
sweet fruits;
vegetables with a high starch content.

For breakfast, lunch and dinner, meat, poultry or fish is mandatory - about 150 g. Fresh vegetables are used as a side dish. You can make a salad out of them by seasoning them with soy sauce, lemon juice and balsamic vinegar. Twice a week, you can replace the intake of meat with cottage cheese.

Do not forget 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 decoctions, compotes, freshly squeezed juices are allowed.

A vegetable

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

There are several types of vegetable diet:

Strict. Only vegetables are allowed to be eaten.
A vegetable. Cereals, nuts, mushrooms, fruits and berries are allowed.
Protein. You can also consume dairy products.
Balanced. In this case, boiled chicken breast is also allowed.

For breakfast during the week you can eat:

cottage cheese with herbs;
sour cabbage;
cucumbers and eggs;
boiled asparagus;
cottage cheese casserole;
carrot salad.

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

Diet recipes

You can diversify your menu with simple but healthy dishes.

Vinaigrette without potatoes

You will need:

carrots - 2 pcs. ;
beets - 2 pcs. ;
sauerkraut - 100 g;
canned green peas - 4 tablespoons. l.
olive oil - 5 ml;
lemon juice - 5 ml;
salt to taste.

Preparation:

Boil the carrots and beets.
Peel and slice.
Add all other ingredients.

Salad "Spring"

You will need:

yogurt - 100 ml;
fennel and parsley - 50 g each;
cucumbers - 3 pcs. ;
radishes - 100 g;
Chinese cabbage - 500 g;
tomatoes - 2 pcs. ;
salt to taste.

Preparation:

Wash and cut all the vegetables.
Add chopped herbs and salt.
Pour in yogurt.

Chicken Salad "Light"

You will need:

spinach - 190 g;
chicken fillet - 130 g;
tomato - 1;
avocado - 1;
black pepper - 1;
salt to taste.

Preparation:

Finely chop the pepper and spinach and boil for 2 minutes in lightly salted water.
Boil the chicken fillet separately and cut it.
Mix with spinach and black pepper.
Peel and chop the avocado in a blender.
Mix with the vegetables and chicken.