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

14 November 2023

A fast diet is a good way to lose extra pounds for the summer 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 right one for you. 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 starts with cleansing the intestines. There is a special power system for this.

A weekly cleansing diet not only helps you lose weight, but also improves your health and helps you improve your appearance. Thanks to it, toxins are removed 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. However, the doctor advised you to take a break and switch from your diet to a regular healthy diet (alternately).

The following products may be consumed, either individually or in combination:

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

Sample menu for this week:

Day	Menu
First day – drinking	Only pure water, fresh juices (diluted in half with water), herbal teas (no sugar) are allowed.
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 – fruit	Breakfast: apple. Snack: grapefruit. Lunch: baked apple. Snack: apple. Dinner: grapefruit
Fifth – protein	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: boiled white meat chicken. Snack: some shrimp. Dinner – steamed fish
Sixth – drink	The first day's menu is repeated
Seventh – mixed up	Breakfast: 2 boiled eggs. Snack: apple, grapefruit and banana salad. 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 choice for losing weight is a low-calorie diet. Thanks to him, you can lose 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 followed:

Make low-calorie, high-protein foods your top priority. Fat on the stomach, sides and other parts of the body will disappear, but muscle mass will not decrease.
Consume no more than 100 g of carbohydrates per day, and up to 80 g 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 per day.

Official products include:

bakery products made from wheat 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 should completely abandon:

sugar and candy;
fry;
I;
smoked meat;
Sausage;
fat;
canned food;
sauce;
Pasta.

Example menu:

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

Strict diet

Crash diets are considered one of the most difficult to lose weight quickly. That's why you need to have good motivation. 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 rest, that is, switch to a healthy diet.

Example menu:

Day	Diet
First	From morning until 18. 00 you are only allowed to drink clean water - a maximum of 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 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 in the oven.
Fifth	There are salads made from fresh vegetables. Allowed to season 1 tbsp. I. vegetable oil or lemon juice
Sixth	Vegetables. They can be boiled and made into a salad. Vegetable soup is also delicious
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 only allowed to eat 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.

Spread 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 non-carbonated mineral water are allowed. Thanks to this diet, you can lose about 5-10 kg in a week.

Kefir

The next strict diet option is the kefir diet. It is important 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 an equal gap between them.

In addition to kefir, you can eat vegetables and fruit (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 foods. Gives good results - 3 kg per week, and the results will be sustainable.

Diet rules:

Last meal until 18. 00.
Eat 4 times a day. Food should enter the body in small portions, but often. Then digestion and metabolism improve. rest 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, boiling, or stewing. This will help maintain the beneficial properties of the product. Frying is strictly prohibited.
Monitor your drinking pattern - drink at least 1. 5 liters of fluid per day. Most of it should be clean water.
Avoid alcohol.
Avoid foods that stimulate your appetite. This is especially true for spicy foods.
Avoid all cereals 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. I. yogurt;
cottage cheese with fruit.

Chicken broth and vegetable soup are a great first course for lunch. Can be added with whole wheat bread.

For second courses, boiled, boiled fish or meat and hard-boiled eggs are allowed. Boiled cabbage and stewed vegetables 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 with a glass of kefir, or an orange or kiwi.

Proteins

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 to the maximum. The main dishes are lean fish, poultry and meat. Frying is strictly prohibited, and using oil is also prohibited - you can steam, boil or bake in the oven. Thanks to the product, hunger will definitely not torment you during the diet.

You need to eat 3 times a day. You should completely abandon:

Sahara;
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 g. Fresh vegetables are used as a side dish. You can make a salad by seasoning it with soy sauce, lemon juice and balsamic vinegar. Twice a week you can replace your meat intake with cottage cheese.

Be sure to 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 fresh juices are allowed.

Vegetables

The next weekly diet choice is vegetables. This way you can lose up to 10 kg per week. Vegetables are a low-calorie product, easy to digest, do not contain sugar, but are rich in vitamins, minerals and other useful substances.

There are several types of plant-based diets:

Strict. Only vegetables should be eaten.
Vegetables. Cereals, nuts, mushrooms, fruits, and berries are allowed.
Proteins. Apart from that, 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;
cucumber and egg;
boiled asparagus;
cottage cheese casserole;
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.