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

14 November 2023

Quick diets are a good way to get rid of extra pounds in 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 is easy to find the best diet for you. It is important to remember that men need to consume 300 more calories per day than women. During the weekly diet, abuse intense physical activityIt is better not to. Regular walking (2 hours) is enough.

cleansing diet

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

A cleansing weekly diet not only helps you lose weight, but also improves your health and helps to put your appearance in order. Thanks to it, toxins go away and metabolism improves. With such a diet, you can lose weight by 2-3 kg in a week and in 2 months you can lose 20 kg. But the doctor advises to take a break and switch from the diet to a regular healthy diet (alternative). Give advice.

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

plant products;
Oatmeal (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
Day 1 – Drinking	Only pure water, freshly squeezed juices (diluted in half in water), herbal teas (no sugar) are allowed.
the second one is vegetable	Breakfast – Cabbage salad. Breakfast – Cucumber. Lunch: oven-baked beets, fresh vegetable salad. Breakfast – Cucumber. Dinner – Vegetable Salad
the third is drinking alcohol	The menu of the first day is repeated
Fourth - Fruity	Breakfast: Apple. Breakfast: Grapes. Lunch: Baked apple. Breakfast: Apple. Dinner: Grapes
Fifth- Protein	Breakfast: Curd. Breakfast: 1 boiled egg. Lunch: Boiled chicken white meat. Breakfast: Some shrimp. Dinner – Boiled Fish
Sixth – drinking alcohol	The menu of the first day is repeated
Seventh – Mixed	Breakfast: 2 boiled eggs. Breakfast: Salad of apples, grapes and bananas. Lunch: Chicken broth. Snack: Apple and banana salad. Dinner: Fresh vegetables

You need to drink up to 2 liters of liquid per day.

low calorie diet

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

Make low-calorie, high-protein meals your main focus. Fat from the belly, sides and other parts of the body will go away, but muscle mass will not decrease.
Consume no more than 100 grams of carbohydrates and 80 grams of fat per day.
Make small portions: 150-300 grams. Eat 5 times a day.
Reduce the amount of salt.
Avoid alcohol.
Drink at least 2 liters per 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;
Intense;
smoked meat;
Sauce;
thick;
canned food;
Sauce;
Pasta.

Menu example:

receipt time	menu
Breakfast	200 grams oatmeal, 1 apple
Breakfast	200 grams vegetable salad
dinner	Vegetable soup and 100 g boiled meat
Breakfast	50 grams curd mass
dinner	150 grams boiled fish and boiled vegetables

strict diet

Strict diet is considered to be one of the toughest diets for fast weight loss. So you must have good motivation. Eating at home, you can lose weight by minus 10 kg in 7 days. If you extend the diet, then up to 17 kg, but you need to take a break, that is, switch to a healthy diet.

Sample Menu:

Day	Diet
First	From morning to 18: 00 you are allowed to 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 grams of cheese a day divided into several meals. Drink green tea without sugar.
fourth	Eat apples a day - up to 1. 5 kg. They can be eaten fresh or baked in the oven.
fifth	Are salads made from fresh vegetables. Allowed to season 1 tbsp. lvegetable oil or lemon juice
sixth	Vegetables. These can be boiled and made into salad. vegetable soup is also good
seventh	Like the first day, you are only allowed to drink water

Cereal

Another option for a strict but effective weekly diet is buckwheat. It is allowed to eat only cereals boiled in water. To prepare it you need:

2. Pour 1 cup pureed grains with 5 cups boiling water.
Leave in the 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 still mineral water are allowed. Thanks to this diet, you will be able to lose about 5-10 kg of weight in a week.

kefir

The next alternative to a strict diet is the kefir diet. 2. It is necessary to drink up to 1. 5 liters of this product with fat content up to 5% per day. The entire amount 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 only to healthy food. It gives good results - 3 kg per week, and the result will be sustainable.

Diet rules:

Last meal is until 18. 00.
Eat 4 times a day. Food should enter the body in small portions, but often. Then digestion and metabolism are better. Breaks between meals - not more than 3. 5 hours.
Eat food only when you are hungry. You cannot overeat.
Drink a glass of water half an hour before meals.
You can cook food only by steaming, boiling or boiling. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
Monitor your drinking regimen - drink at least 1. 5 liters of liquid per day. It should mostly be clean water.
Avoid alcohol.
Avoid foods that increase 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:

Oatmeal and berries;
Muesli and apple;
Fruit salad with 2 tbsp. lyogurt;
Cheese with fruit.

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

For the second course, stew, boiled fish or meat and boiled eggs are allowed. Boiled cabbage and vegetable stew are suitable as a side dish. 1. After 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 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, you will definitely not feel hungry during the diet.

You should eat 3 times a day. You must completely abandon:

Support;
confectionery products;
fatty 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 - about 150 grams. Fresh vegetables are used as side dishes. You can make salads by adding soy sauce, lemon juice and balsamic vinegar to them. Twice a week you can replace meat with cheese.

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 decoctions, compotes and freshly squeezed juices are allowed.

vegetable

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

There are several types of vegetable diets:

Strict. Only vegetables are allowed to be eaten.
Vegetables. Grains, nuts, mushrooms, fruits and berries are allowed.
Protein. Apart from this, you can also consume dairy products.
balanced. In this case, boiled chicken breast is also allowed.

For breakfast during the week you can eat:

Cheese with herbs;
sour cabbage;
Cucumbers and eggs;
Boiled asparagus;
Paneer Pulao;
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 vegetable salad and a glass of kefir.