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

14 November 2023

A fast diet is a good way to get rid of excess weight 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 the 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 cleansing the intestines. There are special power supply systems for that.

A weekly cleansing 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 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 you to take breaks and switch from a diet to a regular healthy diet (alternating).

It is allowed to consume the following products, individually or in combination:

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

Sample menu for the week:

Day	To me
First day – drinks	Only pure water, freshly squeezed juices (diluted to half with water), herbal tea (without sugar) are allowed.
Another is vegetables	Breakfast - cabbage salad. Snack – cucumber. Lunch: beets baked in the oven, fresh vegetable salad. Snack – cucumber. Dinner - vegetable salad
The third is drink	It repeats itself to me on the first day
Fourth – fruity	Breakfast: apple. Snack: grapefruit. Lunch: baked apples. Snack: an apple. Dinner: grapefruit
Fifth - proteins	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: boiled white chicken meat. Snack: some shrimp. Dinner – steamed fish
Sixth – drink	It repeats itself to me on the first day
Seventh – mixed	Breakfast: 2 boiled eggs. Snack: apple, grapefruit and banana salad. Lunch: chicken soup. Snack: apple and banana salad. Dinner: fresh vegetables

You need to 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 meals your main focus. Fat on the stomach, hips and other parts of the body will disappear, but muscle mass will not decrease.
Do not consume more than 100 g of carbohydrates and up to 80 g of fat per day.
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 from wholemeal flour;
lean meat and fish;
milk 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;
thick;
canned food;
sauces;
so what.

Sample menu:

Reception time	To me
Breakfast	200 g porridge, 1 apple
A snack	200 g of vegetable salad
Dinner	Vegetable soup and 100 g of boiled meat
A snack	50 g of curd mass
Dinner	150 g of boiled fish and stewed vegetables

Strict diet

A strict diet is considered one of the most difficult for rapid weight loss. That's why you have to have good motivation. Thanks to home nutrition, 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	Diet
First	From morning to 18: 00 you may drink only clean water - up to about 3 liters, divided into small portions
A second	Drink kefir during the day - up to 2 liters. Fat content - no more than 2. 5%
Third	During the day, eat 600 g of fresh cheese, 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. Allowed to season 1 tbsp. l. vegetable oil or lemon juice
Sixth	Vegetables. They can cook and make salads. Vegetable soup is also good
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 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, and herbal decoctions, smoothies and non-carbonated 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 portions. 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.

A simple diet

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

Nutritional rules:

The last meal is 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.
Half an hour before eating, drink a glass of water.
You can only cook food by steaming, stewing or boiling. This will help preserve the useful properties of the product. Frying is strictly prohibited.
Follow 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 oatmeal.

Bananas and grapes are forbidden.

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. l. yogurt;
fresh cheese with fruit.

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

For other dishes, stewed, boiled fish or meat and boiled eggs are allowed. Braised 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 either with a glass of kefir, or with an orange or kiwi.

Protein

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, 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 be tormented during the diet.

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

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

For breakfast, lunch and dinner you need meat, poultry or fish - about 150 g. Fresh vegetables are used as a side dish. You can make a salad from them, seasoning them with soy sauce, lemon juice and balsamic vinegar. Twice a week, you can replace your meat intake with fresh 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 decoction, compote and freshly squeezed juices are allowed.

Vegetables

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

There are several types of vegetable nutrition:

Strictly. 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:

fresh 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. Eggs or chicken breast are suitable for the second. You can also stew vegetables. For dinner, you can eat a vegetable salad and a glass of kefir.