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

A quick diet is a good way to get rid of extra pounds for 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 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 begins with cleansing the intestines. 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 up to 2-3 kg in a week, and in 2 months you can lose 20 kg. But doctors advise taking breaks and switching from the diet to a regular healthy diet (alternate).

The following products are allowed to be consumed, either 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:

You need to drink up to 2 liters of liquid 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:

1. Make low-calorie, high-protein meals your main focus. Fats on the stomach, sides and other parts of the body will go away, but muscle mass will not decrease.
2. Consume no more than 100 g of carbohydrates per day, and up to 80 g of fats.
3. Make portions small: 150-300 g. Eat 5 times a day.
4. Reduce the amount of salt.
5. Avoid alcohol.
6. Drink at least 2 liters per 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 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:

General rules

At first glance, losing weight is easy: it is enough to achieve a negative balance, that is, to receive fewer calories than the body needs.
In fact, everything is not so simple and losing weight takes time and effort. Weight loss occurs in several phases. The first phase is characterized by the loss of lean mass - proteins (muscle tissue), water, glycogen , minerals and electrolytes. Loss of lean mass is observed in the first 4 weeks. When the metabolic rate decreases to a minimum, the body moves to the second phase, in which fat is the source of energy. It follows that short-term diets do not lead to weight loss from fat.

Usually these are low-calorie express diets, when starting which you should understand that this slows down the metabolism and promotes the breakdown of protein tissue (thus the body compensates for the lack of energy) to a greater extent than a balanced diet and slow weight loss. In this regard, such diets are dangerous and ineffective for losing weight.

However, express diets exist and are in demand if you urgently need to get in shape by losing a few kilograms. Try to choose the right diet that will not harm the body. By choosing a diet for 3 days, you will get rid of fluid, and if the diet does not contain protein (for example, vegetable or fruit), then there is a risk of protein loss. Even a simple diet for a week will not allow you to lose fat mass, but the risk of losing muscle mass increases even more. In this connection, the simplest and fastest diet must contain a protein component, and even more so if you decide to choose dietary food for 7 days. During this time you will get rid of excess fluid, but at least the mechanism of muscle loss will not start in the body.

The physiology of weight loss is influenced by the composition of food: macronutrients, minerals, electrolytes. Weight loss on a protein diet is much greater than on a low-calorie diet. The lower calorie limit has been set at 1200 kcal/day. Below this level, the body activates its defenses against weight loss.

The easiest diet for quick weight loss involves:

• Complete exclusion from the diet of high-calorie, high-fat foods (cream, sour cream, cream pies, cakes, fatty meat and lard).
• Exclusion of light carbohydrates (sweets, waffles, halva, chocolate, baked goods, ice cream and condensed milk). If it is impossible to drink tea without sugar, it is replaced with natural honey.
• Refusal of semi-finished and finished meat products (sausage, ham, smoked meats, canned food).
• Limit/exclude potatoes, bananas and grapes.
• Replacing prepared meat products with boiled (baked) chicken fillet, beef or fish are sources of complete protein, which is so necessary when losing weight. Dishes need to be cooked in a double boiler or slow cooker.
• Introducing a sufficient amount of vegetables into the diet, which will serve as a side dish for meat and fish dishes. These are sources of fiber, which regulates digestion, and vitamins. The high fiber content in vegetables and fruits stretches the stomach and stops the production of ghrelin (hunger hormone) and you will feel full.
• Whole grain products (porridge, bread, crispbread).
• Vegetable oils yes 1 tbsp. per day in all dishes.
• Eat fruits and cereals in the first half of the day. Dinner should not contain carbohydrates.
• Frequent meals up to 5 times. An acceptable eating schedule is every three hours. Frequent meals do not affect the effectiveness of weight loss, but they help reduce hunger and suppress the production of ghrelin. As you know, severe hunger leads to overeating. When you eat frequently, the body is given a signal that there is regular access to food, so it will work in a relaxed mode. Considering that fatty foods increase ghrelin levels, they should be excluded from the diet (mentioned above). People who eat frequently have better insulin and triglyceride levels.)
• Before eating, you need to drink a glass of water 30-40 minutes (your appetite is dulled, and you can get enough of a reduced amount of food).
• Reducing portions to 200 g (the volume of food fits in the palm of your hand).
• Be sure to drink up to 1.5-2 liters of fluid.

To lose weight quickly, it is important to reduce the amount of salt, since its consumption is associated with weight. It stimulates the appetite and you can eat more salty food than under-salted food. Salt retains fluid in the body. As you understand, with a short-term diet, liquid is the main component that affects the final result of the diet. By adjusting the amount of salt consumed, you can adjust your weight. This is precisely the reason for the exclusion of finished products (sausages, cheeses, sauces, salted nuts, ready-made seasonings), in the preparation of which it is used in large quantities.

In addition, the easiest and fastest diet must include probiotics ( bifidobacteria and lactobacilli ), which improve the digestion process. They are high in kefir and yoghurt, as well as pickled vegetables. Inulin (a natural polysaccharide) of some products (green and onions, leeks, garlic, Jerusalem artichoke, dandelion roots) also helps increase the number of beneficial bacteria in the intestines, improves peristalsis and stimulates digestion. A healthy digestive tract means proper digestion.

In addition, individual microelements contained in products will help in weight loss. First of all, it is chromium (Brazil and hazelnuts, wheat germ, fermented milk products, whole buckwheat, cheese, champignons, chicken, beef liver, raw onions, beans, broccoli, cauliflower, Brussels sprouts, oranges, pears, cherries, blueberry tomatoes , plum, cucumbers). As you can see, many products are low-calorie and can be used in any diet (it all depends on the amount of consumption). This trace element controls blood sugar and reduces cravings for sweet foods and baked goods. We can say that the more chromium in the diet, the lower the appetite.

Magnesium - accelerates the metabolism and exchange of glucose by increasing the ability of cells to absorb oxygen. Sources of magnesium include greens, bran, nuts, seafood, seeds, seeds (sesame flax), and lentils. By adding small amounts of nuts, seeds and seeds to salads, you will not significantly increase your caloric intake, but the health benefits will be noticeable. You can eat greens, bran and seafood without fear of weight gain.

Calcium is the best assistant for those who want to lose weight, since it is actively involved in metabolism . Contained in sesame seeds (it is better to grind them for better absorption of calcium), in all dairy products, hazelnuts, almonds, peanuts, dried apricots, cabbage, parsley, eggs, leafy vegetables, green onions, spinach, celery, seafood. These foods with these microelements should be constantly present in the diet, and not just during weight loss.

Considering all of the above, the simplest diet for losing weight for three days might look like this:

• Breakfast: two boiled eggs, cucumber, bread, green tea (0.5 teaspoon of honey is possible).
• Second breakfast: 150 g of cottage cheese with berries or dried fruits.
• Lunch: 150 g of boiled chicken, vegetable salad with bran and 1 tsp. olive oil, whole grain bread.
• Afternoon snack: yogurt, several walnut kernels.
• Dinner: 150 g portion of boiled fish, steamed or baked vegetable mixture, herbal tea.

The principle of creating a menu is clear, so on other days you can diversify it with an omelette or porridge for breakfast, vegetable soup with a piece of beef or turkey for lunch, a salad of vegetables, seaweed and seafood for dinner. You are unlikely to achieve great results in three days, but if you cook without salt, eliminate sugar, and introduce walking 3-4 km daily, then in three days you can lose 1.5-2 kg. If you manage to give up a full dinner and replace it with a glass of kefir, the effect in terms of weight loss will be greater.

For quick weight loss, three-day mono-diets are often used. There are many of them: kefir, curd, kefir-curd, vegetable, fruit, cereal, herbal (a combination of kefir, herbs and cucumbers), but they cannot be classified as easy to implement. First of all, because mono-eating quickly gets boring and is psychologically difficult to tolerate. Secondly, such diets are accompanied by a feeling of hunger.

If you are interested in losing fat mass, you need to switch to simple weight loss diets that are designed for a long time. Nutrition during this period should be balanced in all food nutrients, including vitamins and minerals. The rate of fat burning with such a diet is much greater than with an extremely low-calorie diet.

These diets are tolerated without suffering because they contain a variety of foods and do not impose significant portion restrictions. They consist of simple low-fat products: boiled meat and fish, cottage cheese, fermented milk drinks, fresh juices, vegetables and unsweetened fruits, whole grains. Weight loss is achieved by reducing the consumption of fats, simple carbohydrates (sweets) and increasing physical activity. In general, the rate of fat loss depends on a balanced diet and physical activity. It's easy to do both.

But even with this diet, there may be periods when the weight does not decrease - it remains at the same level (plateau effect), and cutting calories even further does not produce results. Weight is controlled by the brain, which constantly regulates calorie consumption: when the intake is reduced, it switches to saving energy, and when there is abundance, it always strives to put aside reserves for a “difficult” day.

You can overcome the plateau by increasing your caloric intake for several days. The received signal to the brain “there is food and in sufficient quantity”, the body restores its previous mode of energy expenditure and weight decreases. Many diets are based on the principle of alternating days of eating with a normal caloric intake and a reduced one. In this mode, the body does not have time to “feel” the lack of calories, metabolism will not slow down, and against the background of increased physical activity, weight will constantly decrease.

Strict diets

A strict diet is considered one of the toughest for rapid weight loss. 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 take breaks, i.e. switch to a healthy diet.

Sample menu:

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:

1. Pour 1 cup of pure buckwheat with 2.5 cups of boiling water.
2. Leave in a thermos overnight.

Distribute 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 still 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 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 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.

Reviews and results

In pursuit of a figure, it is important not to lose health. This is possible if you eat rationally. A balanced diet is much more effective than low-calorie diets, which do not maintain results in the long term. Physical activity maintains a favorable energy balance for weight loss and prevents the body from adapting to metabolism.

• “... I prefer diets that are easy to follow, since I can’t stand strict ones for more than two days. From my experience, I can say that a week is not enough to lose weight - you can only lose 1-1.5 kg. I followed a similar diet and managed to lose 2 kg, but I ate everything without salt and walked 4 km every day (luckily the weather allowed). If you need to lose more, then it is better to choose a monthly weight loss program. It is easily tolerated, since it includes the same healthy foods as the seven-day one, only you will have to abstain from sweets and starchy foods for a whole month.”
• “... A loose diet will not give quick results, but it can be tolerated and is not dangerous. I am not a stranger to emergency weight loss, when you need to sharply limit food and constantly go hungry. At the same time, you feel discomfort in the stomach and all thoughts come down to food. At the same time, there is no way to work normally, my mood is bad and I don’t want anything. I tolerated the light diet well for a week and lost 2.5 kg. Since the diet was easy and the first results were pleasing, I continued it further and generally lasted a month. During this time, I took “liberties” several times in the form of marshmallows, jam for tea and cookies (I bake myself according to Dukan’s recipe). Over the remaining three weeks, I lost 4 kg, and in total I lost 6.5 kg in a month - an excellent result for me.”

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:

1. The last meal is until 18.00.
2. Eat 4 times 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.
3. Eat only when you feel hungry. You can't overeat.
4. Half an hour before meals, drink a glass of water.
5. You can only cook food by steaming, stewing, or boiling. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
6. Monitor your drinking regime - drink at least 1.5 liters of liquid per day. It should be mostly clean water.
7. Avoid alcohol.
8. Avoid foods that stimulate your appetite. This is especially true for spicy foods.
9. Avoid all cereals 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. l. yogurt;
• cottage cheese with fruit.

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

For second courses, stewed, 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 prunes, compote, juice, fruit. You should have dinner with either a glass of kefir, or an orange or kiwi.

Advantages and disadvantages

The benefits of this inexpensive diet include:

• efficiency;
• low cost of products;
• gradual correction of body weight;
• activation of metabolism and normalization of digestion;
• saturation with useful substances;
• lack of hunger.

Its disadvantages are as follows:

• possible decrease in immunity;
• it cannot be observed by everyone;
• you cannot adhere to it more than once a year;
• inconvenient diet for working people;
• the presence of restrictions on the intake of sweet, salty, flour and smoked foods.

It is worth considering that it is necessary to exit the diet gradually. If you don’t do this, you won’t be able to maintain the result for a long time.

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 to the maximum. 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 such 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;
• confectionery 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, seasoning them with soy sauce, lemon juice, and balsamic vinegar. Twice a week you can replace meat intake with cottage cheese.

Be sure to drink 2 liters of liquid. This can be pure water, tea and even natural coffee. But sugar and its substitutes cannot be added. Herbal decoction, compote, and freshly squeezed juices are allowed.

Fully or partially limited products

Any diet excludes:

• Sweet products, confectionery baked goods, waffles, sugar, ice cream, condensed milk, drinks and juices with sugar, sweets, honey, jam, jam, chocolate.
• Apricots, bananas, persimmons, grapes, dried fruits, as foods high in fructose.
• Fatty meat and its processed products, canned food.
• Salted/pickled vegetables.
• Boiled potatoes, carrots and beets.
• Full-fat cottage cheese, cream, sour cream, full-fat kefir.
• Sauces and mayonnaise.
• Alcohol, sweet tea and coffee.
• Limit the consumption of nuts due to their high calorie content and salt.

Table of prohibited products

Vegetable

The next option for a weekly diet is vegetable. 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 several types of vegetable diet:

1. Strict. Only vegetables are allowed to be eaten.
2. Vegetable. Cereals, nuts, mushrooms, fruits and berries are allowed.
3. Protein. Additionally, you can consume dairy products.
4. 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;
• boiled asparagus;
• cottage cheese casserole;
• carrot salad.

For lunch, vegetable soup is usually served as a first course. For the 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.

Authorized Products

Whatever diet option you prefer, it should be based on the consumption of low-calorie but healthy foods (mono foods or combinations thereof):

• Lean beef, poultry, rabbit, boiled or baked, without salt or with moderate use.
• Fish and seafood of the same culinary processing.
• Fermented milk drinks and low-fat cottage cheese.
• Boiled chicken eggs.
• Vegetables: onions, spinach, asparagus, young peas, zucchini, tomatoes, cucumbers, cabbage (any type), garlic, lettuce, all kinds of greens, sweet peppers. To diversify your diet, you need to use different vegetables or several types of them and different methods of preparing them. When preparing salads from raw vegetables, you can use lemon soy and vegetable oils.
• Whole grain breads and cereals.
• Fruits and berries (preferably unsweetened): citrus fruits, apples, peaches, plums, currants, pineapple, cherries, gooseberries, pears, blackberries.
• Herbal and green tea, still mineral water.

Table of permitted products

Dietary recipes

You can diversify your menu with simple but healthy dishes.

Vinaigrette without potatoes

You will need:

• carrots – 2 pcs.;
• beets – 2 pcs. ;
• sauerkraut – 100 g;
• canned green peas – 4 tbsp. l.;
• olive oil – 5 ml;
• lemon juice – 5 ml;
• salt - to taste.

Preparation:

1. Boil carrots and beets.
2. Peel and cut.
3. Add all other ingredients.

Salad "Spring"

You will need:

• yogurt – 100 ml;
• dill and parsley – 50 g each;
• cucumbers – 3 pcs.;
• radish – 100 g;
• Chinese cabbage – 500 g;
• tomatoes – 2 pcs.;
• salt - to taste.

Preparation:

1. Wash and cut all vegetables.
2. Add chopped herbs and salt.
3. Pour over yogurt.

Chicken salad “Light”

You will need:

• spinach – 190 g;
• chicken fillet – 130 g;
• tomato – 1;
• avocado – 1;
• bell pepper – 1;
• salt - to taste.

Preparation:

1. Chop the pepper and spinach and boil for 2 minutes in lightly salted water.
2. Boil the chicken fillet separately and cut it.
3. Mix with spinach and pepper.
4. Peel and chop the avocado in a blender.
5. Mix with vegetables and chicken.

Sauerkraut and Jerusalem artichoke salad

You will need:

• sauerkraut – 150 g;
• fresh corn – 150 g;
• daikon – 100 g;
• Jerusalem artichoke – 250 g;
• apple – 1 pc.;
• pomegranate seeds – 25 g;
• parsley and green onions - a pinch;
• lemon juice – 5 ml.

Preparation:

1. Wash and peel the root.
2. Grind Jerusalem artichoke, daikon and apple.
3. Sprinkle cabbage with lemon juice and squeeze.
4. Chop the greens.
5. Mix all ingredients.