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

14 November 2023

Fast diets are a good way to lose excess weight during the summer or before an important event. The results with the right method are impressive - loss of 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 the weekly diet, it is better not to abuse intense physical activity. Regular walking (2 hours) is enough.

Cleansing diet

The most effective weight loss begins with colon cleansing. There are special energy systems for this.

A weekly detox diet not only helps you lose weight but also improves your health and helps you look presentable. Thanks to it, toxins are eliminated 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 advise to rest and switch from this diet to a regular (alternative) healthy diet.

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

plant products;
porridge (but without butter);
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
Day one – drinking	Use only pure water, freshly squeezed fruit juice (half diluted with water), herbal tea (unsweetened).
Second is vegetables	Breakfast - cabbage salad. Snack – cucumber. Lunch: grilled beets, fresh vegetable salad. Snack – cucumber. Dinner – vegetable salad
Third is drinking alcohol	The first day's menu is repeated
Wednesday – fruit	Breakfast: apple. Snack: grapefruit. Lunch: baked apples. Snack: apple. Dinner: grapefruit
Fifth – protein	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: white boiled chicken. Snack: some shrimp. Dinner – steamed fish
Friday - drink alcohol	The first day's menu is repeated
Saturday - 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 weight loss is a low-calorie diet. Thanks to it, you can lose up to 3 kg per week, and sometimes 4. 5 kg. The main rule is to reduce calorie intake - for women to 1200, for men - to 1500 kcal. Other rules must also be followed:

Make low-calorie, high-protein meals your main focus. Fat in the abdomen, 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 a maximum of 80 g of fat.
Divide into small portions: 150-300 g, eat 5 times a day.
Reduce salt intake.
Avoid drinking alcohol.
Drink at least 2 liters per day.

Authorized products include:

bakery products made from whole wheat flour;
lean meat and fish;
milk product;
buckwheat, pearl barley and buckwheat;
fruits, berries, vegetables and herbs, nuts.

Vegetable oil is used only for salad dressing. You will have to completely give up:

sugar and sweets;
fried;
sharp;
Bacon;
sausage;
fat;
Canned food;
sauce;
pasta.

Menu example:

Time of receipt	Menu
Breakfast	200 g porridge, 1 apple
Snacks	200 g vegetable salad
Dinner	Vegetable soup and 100 g of boiled meat
Snacks	50 g curd mass
Dinner	150g boiled fish and stewed vegetables

Strict diet

A strict diet is considered one of the most difficult regimes to lose weight quickly. That's why you need to be well motivated. By eating at home, you can lose 10 kg in 7 days. If you prolong the diet, then up to 17 kg, but you need to rest, that is, switch to a healthy diet.

Sample menu:

Day	Diet
Firstly	From morning until 6: 00 p. m. you can only drink clean water - maximum about 3 liters, divided into small portions
Monday	Drink kefir throughout the day - up to 2 liters. Fat content - no more than 2. 5%
The third day	Eat 600 g of cheese a day, divided into several meals. Drink green tea without sugar
Wednesday	Eat apples during the day – up to 1. 5 kg. They can be eaten fresh or baked in the oven.
Thursday	There are salads made from fresh vegetables. Allowed to season 1 tbsp. I. vegetable oil or lemon juice
Friday	Vegetable. They can be boiled and made into salads. Vegetable soup is also delicious
Saturday	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 steamed cereals in water. To prepare it, you need:

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

Distribute absorbed porridge during the day.

You are allowed to drink 1 liter of kefir and 1. 5 liters of water per day, decoctions, smoothies and carbonated 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 mass 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 results will be sustainable.

Diet rules:

The last meal lasts until 6pm.
Eat 4 times a day. Food should enter the body in small portions, but often. Then digestion and metabolism improve. Break between meals - no more than 3. 5 hours.
Only eat when you feel hungry. You cannot 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 product. Frying is strictly prohibited.
Monitor your drinking regimen - drink at least 1. 5 liters of liquid per day. It should mainly be clean water.
Avoid drinking alcohol.
Avoid foods that stimulate your appetite. This is especially true of spicy dishes.
Avoid all grains except pearl barley, buckwheat, and oatmeal.

Bananas and grapes are prohibited.

If you are on a light diet, the following options for breakfast are suitable:

porridge and berries;
muesli and apple;
fruit salad with the addition of 2 tbsp. I. Yogurt;
cheese with fruit.

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

For the second course, stew, boiled fish or meat and boiled eggs are allowed. Stewed cabbage and stewed vegetables are suitable as side dishes. After 1. 5 hours you need a snack. To do this, we recommend prunes, fruit juices, juices, fruits. You should have dinner with a glass of kefir, an orange or kiwi.

Protein

Protein diets are considered one of the most effective diets. You can lose up to 10 kg in a week. The main rule is to reduce fats and carbohydrates to the maximum. Main dishes are lean fish, poultry and meat. It is strictly forbidden to fry and use oil - you can steam, boil or bake in the oven. Thanks to such products, hunger will certainly not be tormented during the diet.

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

Sahara Desert;
confectionery products;
fatty dairy products;
Canned food;
semi-finished products;
sweet fruit;
Vegetables have high starch content.

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

Be sure to drink 2 liters of liquid. This can be purified water, tea and even natural coffee. But sugar and substitutes cannot be added. Herbal decoctions, juices and fresh juices are allowed.

Vegetables

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

There are several types of vegetable diets:

Strict. Only vegetables are allowed.
Vegetables. Cereals, nuts, mushrooms, fruits and berries are allowed.
Protein. Additionally, you can consume dairy products.
Balance. In this case, boiled chicken breast is also allowed.

For breakfast during the week you can eat:

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

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