The most effective diet 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 different diets out there, so it's easy to find the one that's right for you. It is important to note that men should consume 300 more calories per day than women. During the weekly diet, it is better not to abuse intense physical activity. A regular walk (2 hours) is sufficient.

Cleansing diet

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

The weekly cleansing diet not only helps you lose weight, but also improves your health and appearance. Thanks to this, toxins are removed and metabolism improves. With such a diet, you can lose up to 2-3 kg in a week and 20 kg in 2 months. However, doctors advise to take breaks and switch from the diet to the usual healthy diet (alternative).

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;
poultry, rabbit, beef and fish, but in small quantities.

Sample menu for the week:

Day	Menu
First day - drinking	Only clean water, freshly squeezed fruit juices (half diluted with water), herbal tea (without sugar) are allowed.
The second is vegetables	Breakfast - coleslaw. Snack – cucumber. Lunch: oven-baked beets, fresh vegetable salad. Snack – cucumber. Dinner - vegetable salad
The third is drinking	The menu of the first day is repeated
Fourth - fruity	Breakfast: apple. Snack: grapefruit. Lunch: baked apple. Snack: apple. Dinner: grapefruit
Fifth - protein	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: boiled chicken, white meat. Snack: some shrimp. Dinner - steamed fish
Sixth time - drinking	The menu of the first day 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

Drink no more than 2 liters of liquid per day.

Low calorie diet

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

Focus on low-calorie, high-protein foods. Fats in the stomach, sides and other parts of the body disappear, but muscle mass does not decrease.
Consume no more than 100g of carbohydrates and no more than 80g of fat per day.
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.

The permitted products are:

Baked goods made from wholemeal flour;
lean meat and fish;
dairy products;
buckwheat, pearl barley and barley;
fruits, berries, vegetables and herbs, nuts.

Vegetable oil is only used for salad dressing. You must completely abandon:

sugar and sweets;
roast;
acute;
smoked meats;
sausage;
fat;
conserve;
sauces;
pasta.

Example of the menu:

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

Strict diets

A strict diet is considered one of the hardest for rapid weight loss. That's why you need good motivation. Thanks to eating at home, you can lose 10 kg in 7 days. If you extend the diet, then up to 17 kg, but you need to take breaks, that is, you need to switch to a healthy diet.

Sample menu:

Day	Diet
First	From morning to 6: 00 p. m. , drink only clean water - no more than 3 liters, divided into small portions
Second	Drink kefir during the day - no more than 2 liters. Fat content - up to 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 salads made from fresh vegetables. Allowed seasoning 1 tbsp. l. vegetable oil or lemon juice
Sixth	Vegetables. They can be cooked and made into salads. Vegetable soup is also good
Seventh	Just like on the first day, you should only drink water

Buckwheat

Another option for a strict but effective weekly diet is buckwheat. Only cereals steamed in water should be eaten. To make it you need:

Pour 1 cup of clean buckwheat with 2. 5 cups of boiling water.
Leave it in a thermos overnight.

The resulting steamed porridge is distributed throughout the day.

Daily consumption of 1 liter of kefir and 1. 5 liters of water is allowed, herbal decoctions, milkshakes, non-carbonated mineral water are allowed. Thanks to this diet, you can lose about 5-10 kg in a week.

Kefir

The next option for a strict diet is the kefir diet. You should drink no more than 1. 5 liters of this product per day, with a fat content of no more than 2. 5%. The total amount of kefir should be divided into 6 meals. There should be an equal break between them.

In addition to kefir, you can also 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 lasts until 18: 00.
Eat 4 times a day. Food should enter the body in small portions, but often. This improves digestion and metabolism. 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 a meal.
Food can only be cooked by steaming, steaming and boiling. This helps preserve the beneficial properties of the products. Baking is strictly prohibited.
Monitor your drinking regime - drink at least 1. 5 liters of liquid per day. It should be mainly clean water.
Avoid alcohol.
Avoid foods that stimulate your appetite. This is especially true for spicy foods.
Avoid all grains except barley, buckwheat, and oatmeal.

Bananas and grapes are prohibited.

If you follow 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 soup and vegetable soup are suitable first courses for lunch. Can be supplemented with whole grain bread.

Steamed, boiled fish or meat, as well as boiled eggs are allowed for the second course. Steamed cabbage and vegetable stew are suitable as a side dish. A snack is required after 1. 5 hours. For this, we recommend prunes, compote, fruit juice, fruit. Have dinner with 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 the maximum reduction of fats and carbohydrates. The main dishes are lean fish, poultry and meat. Baking 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 certainly not torment you during the diet.

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

Sahara;
confectionery products;
fatty dairy products;
conserve;
half-done products;
sweet fruits;
high starch vegetables.

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

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

Vegetable

The next option of the weekly diet is vegetables. This way you can lose up to 10 kg per week. Vegetables are a low-calorie product, easy to digest, contain no sugar, but are rich in vitamins, minerals and other useful substances.

There are several types of vegetable diets:

Strict. Only vegetables should be eaten.
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.

During the week you can eat for breakfast:

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

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