The most effective diets for 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's right for you. It is important to remember that men should consume 300 more calories per day than women. During a weekly diet, it is better not to abuse vigorous physical activity. Regular walking (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 tidy up your appearance. Thanks to this, toxins are removed and metabolism is improved. 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 to take breaks and switch from the diet to a normal healthy diet (alternative).

The consumption of the following products is allowed, either individually or in combination:

Plant type of products?
porridge (but without butter);
wholemeal flour products;
low-fat dairy products.
poultry, rabbit, beef and fish, but in small quantities.

Sample menu for the week:

Day	Menu
First day – drink	Only pure water, freshly squeezed juices (diluted to half with water), herbal tea (without sugar) are allowed.
The second is herbal	Breakfast - cabbage salad. Snack – cucumber. Lunch: baked beets, fresh vegetable salad. Snack – cucumber. Dinner – vegetable salad
The third is the drink	The menu of the first day 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 meat. Snack: some shrimp. Dinner – steamed fish
Sixth – drink	The menu of the first day is repeated
Seventh – mixed	Breakfast: 2 boiled eggs. Snack: salad with apples, grapefruit and bananas. Lunch: chicken broth. Snack: apple and banana salad. Dinner: fresh vegetables

You should drink up to 2 liters of fluids a day.

Low calorie diet

A good option for weight loss is a low-calorie diet. Thanks to this, 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 top priority. The fat in the stomach, ribs and other parts of the body will go away, but the muscle mass will not decrease.
Consume no more than 100g of carbohydrates per day and up to 80g of fat.
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.

Authorized products include:

Bakery products 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 should completely give up:

sugar and sweets;
fried;
acute;
smoked meats;
sausages;
Fat;
canned food?
sauces;
pasta.

Example menu:

Pick up time	Menu
breakfast	200 g porridge, 1 apple
Junk food	200 g vegetable salad
Dinner	Vegetable soup and 100 grams of boiled meat
Junk food	50 g curd mass
Dinner	150 grams of boiled fish and boiled vegetables

Strict diets

A strict diet is considered one of the toughest for rapid weight loss. That's why you need to be well motivated. Thanks to eating at home, you can lose minus 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.

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	Consume 600 grams of cottage cheese during the day, divided into several meals. Drink green tea without sugar
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. It is allowed to season 1 c. c. large. vegetable oil or lemon juice
Except	Vegetables. They can be boiled and made into salads. The 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. Only steamed cereal in water is allowed. To prepare it you need:

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

Share the resulting steamy porridge throughout the day.

You are allowed to drink 1 liter of kefir and 1. 5 liters of water per day; herbal teas, smoothies and 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 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 sustainable.

Diet rules:

The last meal is until 18. 00.
Eat 4 times a day. Food should enter the body in small portions, but often. Digestion and metabolism are then improved. break between meals - no more than 3. 5 hours.
Eat only when you feel hungry. You can't overeat.
Half an hour before meals, drink a glass of water.
You can cook food only by steaming, boiling or boiling. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
Watch your drinking - drink at least 1. 5 liters of fluids a 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 large tbsp. yoghurt;
cottage cheese with fruit.

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

For second courses, boiled, boiled fish or meat and boiled eggs are allowed. Cabbage stew and vegetables are suitable as a side dish. After 1. 5 hours you need a snack. For this we recommend prunes, compote, juices, fruits. You should have dinner with either a glass of kefir, or an orange or a kiwi.

Protein

The protein diet is considered one of the most effective. You can lose up to 10 kg in a week. The basic 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, 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 should completely give up:

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

For breakfast, lunch and dinner, meat, poultry or fish is required - about 150 g. Fresh vegetables are used as a side dish. You can make a salad out of them by seasoning them with soy sauce, lemon juice and balsamic vinegar. Twice a week you can replace meat intake with cottage cheese.

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

Vegetable

The next option for a weekly diet is vegetables. In this way you can lose up to 10 kg per week. Vegetables are a product with few calories, they are easy to digest, they do not contain sugar, but they are rich in vitamins, minerals and other beneficial substances.

There are several types of vegetable diets:

Strict. Only vegetables are allowed.
Vegetable. 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:

cottage cheese with herbs;
sauerkraut;
cucumbers and eggs;
boiled asparagus;
cottage cheese casserole;
carrot salad.

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