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 ahead of 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 perfect one for you. It is important to remember that men need to consume 300 more calories per day than women. During the weekly diet it is better not to abuse intense physical activity. Regular walking (2 hours) is enough.

Purifying diet

The most effective weight loss begins with cleansing the intestines. Special fuel systems exist for this.

A weekly cleansing diet not only helps you lose weight, but also improves your health and helps you put your appearance in order. 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. But doctors recommend taking breaks and switching from the diet to a healthy and regular (alternative) diet.

It is permitted to consume the following products, individually or in combination:

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

Example of menu of the week:

Day	Menu
First day: drink	Only pure water, freshly squeezed juices (diluted in half with water), herbal teas (without sugar) are allowed.
The second is vegetal	Breakfast: coleslaw. Snack: cucumber. Lunch: baked beets, 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 – proteins	Breakfast: yogurt. Snack: 1 hard-boiled egg. Lunch: boiled white chicken meat. Snack: shrimp. Dinner: steamed fish
Sixth: drink	The menu from the first day 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 need to drink up to 2 liters of fluids 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 followed:

Make low-calorie, high-protein meals your main goal. Fat on the stomach, hips 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 a day.

Authorized products include:

baked goods made 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 will have to completely abandon:

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

Menu example:

Reception time	Menu
Breakfast	200 g of porridge, 1 apple
Snack	200 g of 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 for rapid weight loss. That's why you need to have good motivation. Thanks to eating at home you can lose less than 10 kg in 7 days. If you extend the diet, up to 17 kg, but you have to take breaks, e. g. switch to a healthy diet.

Example menu:

Day	Diet
First	From morning until 6: 00 pm 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 – no more than 2. 5%
Third	Consume 600 g of ricotta 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. The vegetable soup is also excellent
Seventh	Like on the first day, you can only 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.

Spread 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 natural mineral water are allowed. Thanks to this diet you will be able to lose around 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 pauses between them.

In addition to kefir, you can eat fruits and vegetables (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.

Dietary rules:

The last meal is until 6pm.
Eat 4 times a day. Food should enter the body in small portions, but often. So 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.
Check your drinking regime: drink at least 1. 5 liters of liquids 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 following a light diet, the following breakfast options are suitable:

porridge and berries;
granola and apple;
fruit salad with the addition of 2 tbsp. L. Yogurt;
cottage cheese with fruit.

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

For second courses, stewed, boiled fish or meat and hard-boiled eggs are permitted. Stewed cabbage and vegetable stew are suitable as a side dish. After 1. 5 hours you need a snack. For this we recommend plums, compote, juice, fruit. You should dine 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. It is strictly forbidden to fry, and it is also forbidden to use oil - you can steam, boil or bake in the oven. Thanks to such products, hunger will definitely not be tormented during the diet.

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

Sahara;
confectionery products;
full-fat dairy products;
canned food;
semi-finished products;
sweet fruits;
vegetables with high starch content.

For breakfast, lunch and dinner you need meat, poultry or fish - about 150 g, while fresh vegetables are used as a side dish. You can make a salad by dressing them with soy sauce, lemon juice and balsamic vinegar. Twice a week you can replace your meat intake with cottage cheese.

Make sure you drink 2 liters of liquid. It can be pure water, tea and even natural coffee. But sugar and its substitutes cannot be added. Herbal decoctions, compote and freshly squeezed juices are allowed.

Vegetables

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 different types of plant-based diet:

Strict. It is allowed to eat only vegetables.
Vegetables. 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:

herbed ricotta;
sauerkraut;
cucumbers and eggs;
boiled asparagus;
cottage cheese casserole;
Carrot Salad.

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

Dietary 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 peas – 4 tablespoons. L. ;
olive oil – 5 ml;
lemon juice – 5 ml;
salt - to taste.

Preparation:

Boil carrots and beets.
Peel and cut.
Add all 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;
avocado – 1;
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 spinach and pepper.
Peel and chop the avocado in a blender.
Mix with vegetables and chicken.