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

14 November 2023

A quick diet is a good way to get rid of extra pounds in 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 perfect one for you. It's important to remember that men need to consume 300 more calories per day than women. During a weekly diet, it is better not to abuse intense physical activity. Regular walking (2 hours) is sufficient.

Cleansing diet

The most effective weight loss starts with cleansing your bowels. There are special power systems for this.

A weekly cleansing diet not only helps you lose weight, but also improves your health and helps keep your appearance in order. Thanks to it, toxins are eliminated and metabolism improves. With this 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 changing the diet to a regular (alternative) healthy diet.

The following products can be consumed, individually or in combination:

vegetable products;
porridge (but without butter);
products made with wholemeal flour;
low-fat fermented dairy products;
poultry, rabbits, beef and fish, but in small quantities.

Example of the week's menu:

Day	Menu
First day – drinking	Only plain water, natural juices (diluted by half with water) and herbal teas (without sugar) are allowed.
The second is vegetable	Breakfast – coleslaw. Snack – cucumber. Lunch: oven-roasted beetroot, fresh vegetable salad. Snack – cucumber. Dinner – vegetable salad
The third is drinking	The menu from 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 chicken, white meat. Snack: some shrimp. Dinner – steamed fish
Sixth – drink	The menu from 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 fluid per day.

Low calorie diet

A good option for losing weight is a low-calorie diet. Thanks to him, you can get rid of up to 3 kg per week, and sometimes up to 4. 5 kg. The main rule is to reduce the number of calories consumed - for women to 1, 200, for men - to 1, 500 kcal. Other rules must also be followed:

Make low-calorie, high-protein meals your main focus. Fats on the stomach, sides and other parts of the body will disappear, but muscle mass will not decrease.
Do not consume more than 100 g of carbohydrates per day and up to 80 g of fats.
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 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 to dress salads. You will have to completely abandon:

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

Example menu:

Time of receipt	Menu
Breakfast	200 g of porridge, 1 apple
Snack	200g vegetable salad
To have lunch	Vegetable soup and 100 g of boiled meat
Snack	50 g of curd mass
To have lunch	150 g cooked fish and cooked vegetables

Strict diets

A strict diet is considered one of the most difficult for rapid weight loss. That's why you need to have good motivation. Thanks to eating at home, you can lose 10 kg less 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 the morning until 6 pm it is only allowed to 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 600 g of cottage cheese during the day, divided into several meals. Drink unsweetened green tea
Room	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 with fresh vegetables. Allowed to season 1 tbsp. I. vegetable oil or lemon juice
Sixth	Vegetables. They can be boiled and made into salads. Vegetable soup is also good
Seventh	Just like 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 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 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 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 entire volume of kefir must be divided into 6 meals. There must 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 only to healthy foods. It gives good results - 3 kg per week, and the result will be sustainable.

Diet rules:

The last meal is until 6pm.
Eat 4 times a day. Food should enter the body in small portions, but frequently. Then digestion and metabolism improve. break between meals – no more than 3. 5 hours.
Eat only when you feel 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 and boiling. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
Monitor your drinking regime - drink at least 1. 5 liters of liquid 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 cereals except pearl barley, buckwheat and oats.

Bananas and grapes are prohibited.

If you are on a soft 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 fruits.

Chicken broth and vegetable soup are suitable first courses for lunch. It can be complemented with wholemeal bread.

For second courses, boiled and boiled fish or meat and 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 plums, jams, juices, fruits. You should have dinner with a glass of kefir, or with 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, boil or bake in the oven. Thanks to these products, hunger will definitely not be tormented during the diet.

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

Sahara;
bakery products;
fatty dairy products;
canned food;
semi-finished products;
sweet fruits;
vegetables with a high starch content.

For breakfast, lunch and dinner, meat, poultry or fish are required - approximately 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 your meat intake with cottage cheese.

Be sure to drink 2 liters of fluid. It can be plain 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 weekly diet option is vegetables. This way you can lose up to 10 kg per week. Vegetables are a low-calorie, easily digestible product, do not contain sugar, but are rich in vitamins, minerals and other beneficial substances.

There are several types of plant-based diets:

Strict. Only vegetables can be consumed.
Vegetable. Cereals, nuts, mushrooms, fruits and berries are allowed.
Protein. Additionally, 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.

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