The most effective diet for the week: sample menu for weight loss

14 November 2023

A quick diet is a good way to get rid of extra pounds for the summer or before an important event. The result with the right approach is amazing - minus 5-10 kg.

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

Cleansing diet

The most effective weight loss begins with cleansing the intestines. There is a special power system for this.

The weekly cleansing diet not only helps you lose weight, but also improves your health and helps you get a regular look. Thanks to him, toxins are removed and metabolism improves. 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 a break and switch from a diet to a regular (alternate) healthy diet.

The following products are allowed to be consumed, either individually or in combination:

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

Sample menu for this week:

Day	Menu
First day - drink	Only pure water, freshly squeezed juices (diluted half with water), herbal teas (no 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 first day's menu is repeated
Fourth - fruit	Breakfast: apple. Snack: grapefruit. Lunch: baked apple. Snack: apple. Dinner: grapefruit
Fifth - protein	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: boiled white meat chicken. Snack: some shrimp. Dinner – steamed fish
Sixth - drink	The first day's menu is repeated
Seventh - mixed	Breakfast: 2 boiled eggs. Snack: apple, grapefruit and banana salad. Lunch: chicken soup. 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 him, you can get rid of up to 3 kg a 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 priority. Fat on the stomach, sides and other parts of the body will disappear, but muscle mass will not decrease.
Eat 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:

bread products made from wheat flour;
lean meat and fish;
dairy product;
buckwheat, pearl barley and barley;
fruits, berries, vegetables and herbs, nuts.

Vegetable oil is used only for salad dressing. You need to leave completely:

sugar and sweets;
fried;
acute;
smoked meat;
sausage;
fat;
canned food;
sauce;
pasta.

Sample menu:

Reception time	Menu
Breakfast	200 g porridge, 1 apple
Snack	200 g vegetable salad
dinner	Vegetable soup and 100 g of boiled meat
Snack	50 g of curd mass
dinner	150 g boiled fish and boiled vegetables

Strict diet

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

Sample menu:

Day	Diet
First	From morning to 18: 00 you are only allowed to drink 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 green tea without sugar
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. Allowed to season 1 tablespoon. l. vegetable oil or lemon juice
Sixth	Vegetables. They can be boiled and made into a salad. The vegetable soup is also delicious
Seventh	As on the first day, you are only allowed to drink water

Buckwheat

Another option for a strict but effective weekly diet is buckwheat. It is allowed to eat only steamed grains in water. 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.

You are allowed to drink 1 liter of kefir and 1. 5 liters of water per day; herbal decoctions, smoothies, and mineral water are still 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 every day with a fat content of up to 2. 5%. The total amount of kefir should be divided into 6 servings. There should be an equal break 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 good results - 3 kg per week, and the results will be sustainable.

Diet rules:

Last meal until 18. 00.
Eat 4 times a day. Food should enter the body in small portions, but often. Then digestion and metabolism improves. break between meals - no more than 3. 5 hours.
Eat only when you feel hungry. You can not overeat.
Half an hour before eating, drink a glass of water.
You can only cook food by steaming, boiling or boiling. This will help preserve the beneficial properties of the product. Frying is strictly prohibited.
Monitor your drinking regime - drink at least 1. 5 liters of fluid 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 oats.

Bananas and grapes are forbidden.

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

porridge and berries;
muesli and apples;
fruit salad with an additional 2 tbsp. l. yogurt;
cottage cheese with fruit.

Chicken soup and vegetable soup are the perfect first course for lunch. Can be added with whole grain bread.

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

Protein

A protein diet is considered one of the most effective. You can lose up to 10 kg in a week. The main principle is to reduce fat and carbohydrates as much as possible. The main dishes are lean fish, chicken and meat. Frying is strictly prohibited, and using oil is also prohibited - you can steam, boil, or bake in the oven. Thanks to such products, hunger will definitely not be tormented during the diet.

You need to eat 3 times a day. You need to leave completely:

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

For breakfast, lunch and dinner, meat, chicken or fish is needed - about 150 g Fresh vegetables are used as a side dish. You can make a salad out of it, season it with soy sauce, lemon juice and balsamic vinegar. Twice a week you can replace meat consumption with cottage cheese.

Make sure to drink 2 liters of fluid. This can be pure water, tea and even real coffee. But sugar and its substitutes cannot be added. Herbal decoctions, compotes, and freshly squeezed juices are allowed.

vegetables

The next option for the weekly diet is vegetables. In this way you can lose up to 10 kg per week. Vegetables are low-calorie products, they are easy to digest, do not contain sugar, but are rich in vitamins, minerals and other beneficial substances.

There are several types of vegetable diets:

Strictly. Only vegetables are allowed to be eaten.
vegetables. Grains, nuts, mushrooms, fruits and berries are allowed.
Protein. In addition, you can take dairy products.
Balanced. In this case, boiled chicken breast is also allowed.

For breakfast during the week you can eat:

cottage cheese with herbs;
sauerkraut;
cucumber and egg;
boiled asparagus;
cottage cheese casserole;
carrot salad.

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