The most effective diets for the week: 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 perfect one 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. A regular walk (2 hours) is enough.

Cleansing diet

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

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

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

herbal products;
porridge (but without butter);
products made from whole wheat flour;
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 half with water), herbal tea (without sugar) are allowed.
The second is vegetables	Breakfast - cabbage salad. Snack - cucumber. Lunch: baked beets, salad with fresh vegetables. Snack - cucumber. Dinner - vegetable salad
The third is drinking	The menu of the first day is repeated
Fourth - with fruit	Breakfast: apple. Snack: grapefruit. Lunch: baked apples. Snack: apple. Dinner: grapefruit
Fifth - protein	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: boiled white chicken meat. Snack: some shrimp. Dinner - steamed fish
Sixth - drinking	The menu of 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 fluids a 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 even 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 main focus. Fats on the stomach, sides and other parts of the body will go away, but the 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.

Authorized products include:

bakery products made from wholemeal 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;
acute;
smoked meat;
sausages;
fat;
Canned food;
sauces;
pasta.

Sample menu:

Pick up time	Menu
BREAKFAST	200 g of porridge, 1 apple
The snack	200 g of vegetable salad
dinner	Vegetable soup and 100 g of boiled meat
The snack	50 g of curd mass
dinner	150 g of boiled fish and boiled 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 have to take breaks, that is, switch to a healthy diet.

Sample menu:

day	diets
First	From morning to 18: 00 you are allowed to drink only clean water - up to about 3 liters, divided into small portions
Secondly	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
Fourthly	Eat apples during the day - up to 1. 5 kg. They can be eaten fresh or baked in the oven.
The fifth	There are salads made from fresh vegetables. Allowed for the season 1 tablespoon. l. vegetable oil or lemon juice
Sixth	Vegetables. They can be boiled and made into salads. Vegetable soup is also good
The 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. Only grains boiled 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 it in a thermos overnight.

Spread the 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 still mineral water are allowed. Thanks to this diet you will be able to lose about 5-10 kg per week.

Kefir

Another 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. Gives good results - 3 kg per week, and the result will be stable.

Diet rules:

The last meal is until 18: 00.
Eat 4 times a day. Food should enter the body in small portions, but often. Digestion and metabolism are then improved. rest between meals - no more than 3. 5 hours.
Eat only when you feel hungry. You can't eat too much.
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 useful properties of the products. Flushing is strictly prohibited.
Monitor your 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 oats.

Bananas and grapes are prohibited.

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

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

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

For second courses, boiled fish or meat, boiled and boiled eggs are allowed. Boiled cabbage and vegetable stew are suitable as a side dish. 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

The 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 fats and carbohydrates to the maximum. The main dishes are lean fish, poultry and meat. Frying is strictly prohibited and the use of oil is also prohibited - you can steam, boil or bake in the oven. Thanks to such products, hunger will definitely not bother you during the diet.

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

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

For breakfast, lunch and dinner, meat, poultry or fish is required - approximately 150 gr. Fresh vegetables are used as a side dish. You can make a salad from them, tasting them with soy sauce, lemon juice and balsamic vinegar. Twice a week you can replace the intake of meat with cottage cheese.

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

vegetable

Another option for a weekly diet is vegetables. This way you can lose up to 10 kg per week. Vegetables are a low-calorie product, they are easy to digest, they do not contain sugar, but they are rich in vitamins, minerals and other useful substances.

There are several types of vegetable diet:

Strict. Only vegetables are allowed to be eaten.
Vegetables. Cereals, nuts, mushrooms, fruits and berries are allowed.
Protein. In addition, you can 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;
sauerkraut;
cucumbers and eggs;
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.