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

14 November 2023

A quick 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 one that suits you best. It is important to remember that men should consume 300 more calories per day than women. When following a weekly diet, it is better not to overindulge in 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 cleansing weekly diet not only helps you lose weight, but also improves your health and helps you put your appearance in order. Thanks to this, toxins are eliminated and metabolism improves. With 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 taking breaks and switching from diet to a regular healthy diet (alternative).

The following products can be consumed individually or in combination:

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

Example of menu for the week:

Day	Menu
First day – drinking	Only pure water, freshly squeezed fruit juices (diluted half with water), herbal teas (without sugar) are allowed.
The second is vegetable	Breakfast – coleslaw. Snack – cucumber. Lunch: baked beets, fresh vegetable salad. Snack – cucumber. Dinner – vegetable salad
The third drinks	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 hard-boiled egg. Lunch: white meat of boiled chicken. Snack: a few shrimps. Dinner – steamed fish
Sixth – drink	The first day's menu is repeated
Seventh – mixed	Breakfast: 2 hard-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 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 respected:

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

Authorized products include:

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

Vegetable oil is used only for dressing. You will have to completely abandon:

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

Example menu:

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

Strict diets

A strict diet is considered one of the most difficult to lose weight quickly. This is why you need to have good motivation. By eating at home, you can lose less than 10 kg in 7 days. If you extend the diet, then up to 17 kg, but you need to take breaks, that is, switch to a healthy diet.

Example menu:

Day	Diet
First of all	From morning until 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 – not more than 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.
Fifth	There are salads made from fresh vegetables. Allowed to season 1 tbsp. L. vegetable oil or lemon juice
Sixth	Vegetables. They can be boiled and made into salads. Vegetable soup is also good
Seventh	Like the first day, you can only drink water.

Buckwheat

Buckwheat is another option for a strict but effective weekly diet. It is allowed to eat only cereals steamed in water. To prepare it 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 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 around 5 to 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 total 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. It gives good results - 3 kg per week, and the result will be lasting.

Diet rules:

The last meal is until 6: 00 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.
Eat only when you are hungry. You can't eat too much.
Half an hour before meals, drink a glass of water.
You can only cook food by steaming, stewing or boiling. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
Watch your drinking regime - 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 prohibited.

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;
cottage cheese with fruit.

Chicken broth and vegetable soup are suitable as lunch starters. Can be supplemented with wholemeal bread.

For second courses, cooked and boiled fish or meat and hard-boiled eggs are allowed. Stewed 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 dine 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 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 it, boil it or bake it. 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 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. You can make a salad with them by dressing them with soy sauce, lemon juice and balsamic vinegar. Twice a week you can replace meat with cottage cheese.

Make sure you 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 juices are allowed.

Vegetable

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 beneficial substances.

There are several types of plant-based diet:

Strict. Only vegetables are allowed to be consumed.
Vegetable. Cereals, nuts, mushrooms, fruits and berries are allowed.
Protein. Additionally, you can consume dairy products.
Balance. In this case, boiled chicken breast is also allowed.

For breakfast on weekdays, 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 a starter. For the second, eggs or chicken breasts are suitable. You can also stew vegetables. For dinner you can eat a vegetable salad and a glass of kefir.

Diet recipes

You can diversify your menu with simple but healthy dishes.

Vinaigrette without potatoes

You will need:

carrots – 2 pieces;
beets – 2 pcs. ;
sauerkraut – 100 g;
canned green peas – 4 tbsp. L. ;
olive oil – 5 ml;
lemon juice – 5 ml;
salt - to taste.

Preparation:

Boil the carrots and beets.
Peel and cut.
Add all the other ingredients.

"Spring" salad

You will need:

yogurt – 100 ml;
dill and parsley – 50 g each;
cucumbers – 3 pieces;
radish – 100 g;
Chinese cabbage – 500 g;
tomatoes – 2 pieces;
salt - to taste.

Preparation:

Wash and cut all the vegetables.
Add the chopped herbs and salt.
Pour over the yogurt.

"Light" chicken salad

You will need:

spinach – 190 g;
chicken fillet – 130 g;
tomato – 1;
lawyer – 1;
bell pepper – 1;
salt - to taste.

Preparation:

Chop the pepper and spinach and boil them for 2 minutes in lightly salted water.
Boil the chicken fillet separately and cut it.
Mix with the spinach and pepper.
Peel and chop the avocado in a blender.
Mix with vegetables and chicken.