The most effective diets of the week: sample menu for weight loss

14 November 2023

A quick diet is a great 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 finding the perfect one for you is easy. It is important to remember that men need to consume 300 calories more per day than women. During a 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 energy systems for this.

A cleansing weekly diet will not only help you lose weight, but also improve your health and help you put your appearance in order. This removes toxins and improves metabolism. Such a diet allows you to lose up to 2-3 kg in a week and 20 kg in 2 months. However, doctors advise taking breaks and switching from the diet to a normal healthy diet (alternative).

The following products may be consumed individually or in combination:

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

Sample menu for the week:

Day	Menu
Day One – Drinking	Only pure water, freshly squeezed juices (half diluted with water), herbal tea (without sugar) are permitted.
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 – fruity	Breakfast: apple. Snack: grapefruit. Lunch: baked apples. Snack: apple. Dinner: grapefruit
Fifth - protein	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: boiled white chicken. Snack: some shrimp. Dinner – steamed fish
Sixth – Drink	The first day's menu is repeated
Seventh – mixed	Breakfast: 2 boiled eggs. Snack: salad of apples, grapefruit and bananas. Lunch: chicken broth. 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 way to lose weight is to eat a low-calorie diet. This allows you to get rid of up to 3 kg per week, 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. In addition, other rules must be observed:

Make low-calorie, high-protein meals your main focus. Fats on the stomach, sides and other parts of the body disappear, but muscle mass does not decrease.
Consume no more than 100g of carbohydrates per day and up to 80g of fat.
Prepare small portions: 150-300 g. Eat 5 times a day.
Reduce the amount of salt.
Avoid alcohol.
Drink at least 2 liters per day.

Authorized products include:

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 give up:

sugar and sweets;
fried;
acute;
smoked meat;
sausages;
fat;
canned food;
sauces;
Pasta.

Menu example:

Time of reception	Menu
Breakfast	200 g porridge, 1 apple
snack	200 g vegetable salad
Dinner	vegetable soup and 100 g of boiled meat
snack	50 g curd mass
Dinner	150 g boiled fish and steamed vegetables

Strict diets

A strict diet is considered one of the most difficult measures for rapid weight loss. That's why you need good motivation. Thanks to home nutrition, you can lose weight minus 10 kg in 7 days. If you extend the diet, then up to 17 kg, but you need to take breaks, i. e. H. switch to a healthy diet.

Example menu:

Day	diet
First	From morning to 6: 00 p. m. you can only 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 600g of cottage cheese throughout 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. May season 1 tbsp. l. Vegetable oil or lemon juice
Sixth	Vegetables. They can be cooked and made into 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 stewed cereals 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.

You can 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 can lose about 5-10 kg in a week.

kefir

The next option for a strict diet is the kefir diet. Up to 1. 5 liters of this product with a fat content of up to 2. 5% must be drunk daily. The entire amount of kefir should be divided into 6 meals. There should be even pauses 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.

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 lasting.

Diet rules:

The last meal is served until 6 p. m.
Eat 4 times a day. Food should enter the body in small portions, but often. Then digestion and metabolism improve. Break between meals – no more than 3. 5 hours.
Only eat when you feel hungry. You can't eat too much.
Drink a glass of water half an hour before meals.
You can only prepare food by steaming, stewing or boiling. This means that the beneficial properties of the products are retained. Frying is strictly prohibited.
Monitor your drinking behavior – 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 oatmeal.

Bananas and grapes are forbidden.

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

porridge and berries;
cereal and apple;
Fruit salad with the addition of 2 tbsp. l. Yogurt;
Cottage cheese with fruit.

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

Steamed, boiled fish or meat and boiled eggs are allowed as a second course. Steamed cabbage and vegetable stew are suitable as a side dish. After 1. 5 hours you need a snack. We recommend plums, compote, juice, fruit. For dinner you should drink 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 maximally reduce fats and carbohydrates. The main dishes are lean fish, poultry and meat. Deep frying is strictly prohibited, the use of oil is also prohibited - you can steam it, boil it or bake it in the oven. Thanks to such products, hunger will definitely not be tormented during the diet.

You need to eat three times a day. You must completely give up:

Sahara Desert;
Confectionery;
fatty dairy products;
canned food;
semi-finished products;
sweet fruits;
Vegetables high in starch.

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

Be sure to drink 2 liters of liquid. This can be pure water, tea and even natural coffee. However, sugar and its substitutes cannot be added. Herbal decoctions, compotes and freshly squeezed juices are permitted.

Vegetables

The next 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, do not contain sugar, but are rich in vitamins, minerals and other useful substances.

There are different types of plant-based diets:

Strict. Only vegetables can be eaten.
Vegetables. Grains, nuts, mushrooms, fruits and berries are permitted.
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;
cooked asparagus;
cottage cheese casserole;
Carrot salad.

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