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

14 November 2023

A fast diet is a good way to get rid of extra pounds for the summer season or before an important event. With the right approach, the results 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. It is better not to abuse intense physical activity during the weekly diet. A regular walk (2 hours) is enough.

Cleansing diet

The most effective weight loss begins with bowel cleansing. 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 get your appearance in order. Thanks to it, toxins are removed and metabolism improves. On such a diet, you can lose 2-3 kg per week, and 20 kg in 2 months. But doctors advise to take breaks and switch from diet to regular healthy diet (alternative).

The following products are allowed to be consumed individually or in combination:

plant products;
porridge (but without fat);
products made from whole grain flour;
low-fat fermented milk 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 vegetables	Breakfast - cabbage salad. Snack - cucumber. Lunch: beets baked in the oven, fresh vegetable salad. Snack - cucumber. Dinner - vegetable salad
The third is to drink	The menu of the first day is repeated
Fourth - fruity	Breakfast: apple. Snack: grapefruit. Lunch: baked apple. 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 menu of the first day is repeated
Seventh - mixed	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 liquid per day.

Low calorie diet

A good option for weight loss is a low-calorie diet. Thanks to it, you can get rid of up to 3 kg, and sometimes 4, 5 kg per week. The main rule is to reduce the number of calories consumed - 1200 kcal for women and 1500 kcal for men. Other rules must also be followed:

Focus on low-calorie, high-protein foods. 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 and up to 80 g of fats per day.
Make portions small: 150-300 g. Eat 5 times a day.
Reduce the amount of salt.
Avoid alcohol.
Drink at least 2 liters a day.

Permitted products include:

bakery products made from bran 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 will have to completely refuse:

sugar and sweets;
fried;
sharp;
smoked meat;
sausage;
oil;
Canned food;
sauces;
pasta.

Sample menu:

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

Strict diets

A strict diet is considered one of the most difficult to lose weight fast. Therefore, it is necessary to have good motivation. Thanks to cooking at home, you can lose 10 kg of weight in 7 days. If you extend the diet, then up to 17 kg, but you need to take breaks, i. e. switch to a healthy diet.

Sample menu:

Day	Diet
First	From morning to 18: 00 it is allowed to drink only clean water - up to about 3 liters, divided into small portions.
Second	Drink kefir during the day - up to 2 liters. fat content - not more than 2. 5%
the third	Eat 600 g of cottage cheese divided into several meals during the day. Drink green tea without sugar
Fourth	Eat apples during the day - up to 1. 5 kg. They can be cooked fresh or in the oven.
The fifth	There are salads made from fresh vegetables. 1 tablespoon of seasoning is allowed. l. vegetable oil or lemon juice
sixth	Vegetables. They can be boiled and made into a salad. Vegetable soup is also good
Seventh	As on the first day, only water is allowed to drink

buckwheat

Another option for a strict but effective weekly diet is buckwheat. It is allowed to eat only steamed cereals in water. To prepare it you need:

Pour 1 cup of clean 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, herbal decoctions, smoothies and non-carbonated mineral water are accepted. Thanks to this diet, you will be able to lose about 5-10 kg in a week.

Kefir

The next option for a serious diet is the kefir diet. You need to drink up to 1. 5 liters of this product, which has a fat content of up to 2. 5%. The entire volume of kefir should be divided into 6 meals. There should be equal intervals 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 permanent.

Diet rules:

The last meal is until 18. 00.
4 meals a day. Food should enter the body in small portions, but often. Then digestion and metabolism improves. break between meals - no more than 3. 5 hours.
Eat only when you feel hungry. You cannot overeat.
Drink a glass of water half an hour before meals.
Food can be cooked only by steaming, baking and boiling. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
Control your drinking regime - drink at least 1. 5 liters of liquid per day. It should be mostly clean water.
Avoid alcohol.
Avoid foods that increase 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 options are suitable for breakfast:

porridge and berries;
muesli and apples;
Fruit salad by adding 2 tbsp. l. yogurt;
cottage cheese with fruit.

Chicken broth and vegetable soup are good first dishes for lunch. Can be added with whole grain bread.

Baked, boiled fish or meat and boiled eggs are allowed for second courses. As a side dish, stewed cabbage and vegetable stew are suitable. A snack is needed after 1. 5 hours. For this, we recommend plums, compote, juice, fruit. You should eat dinner with either a glass of kefir or an orange or kiwi.

Protein

A protein diet is considered the most effective. You can lose up to 10 kg in a week. The main principle is to minimize fats and carbohydrates. 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 cook in the oven. Thanks to such products, hunger during the diet will definitely not suffer.

You need to eat 3 times a day. You will have to completely refuse:

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 prepare a salad from them by adding spices with soy sauce, lemon juice and balsamic vinegar. You can replace meat with cottage cheese twice a week.

Make sure you drink 2 liters of fluids. It can be pure water, tea or 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. In this way, you can lose weight 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 vegetable diet:

hardOnly vegetables are allowed.
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.

During the week you can eat for breakfast:

cottage cheese with herbs;
sauerkraut;
cucumber and egg;
boiled asparagus;
cottage cheese stew;
carrot salad.

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