Cheap diet: how to lose weight on a budget

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.

  • Simple diet
  • Protein
  • Vegetable
  • Dietary recipes
      Vinaigrette without potatoes
  • Salad "Spring"
  • Chicken salad “Light”
  • Sauerkraut and Jerusalem artichoke salad
  • Sorrel and beet tops soup
  • 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:

    Day Menu
    First day – drinking Only pure water, freshly squeezed juices (diluted halfway with water), herbal tea (no sugar) are allowed.
    The second is vegetable
    1. Breakfast – cabbage salad.
    2. Snack – cucumber.
    3. Lunch: oven-baked beets, fresh vegetable salad.
    4. Snack – cucumber.
    5. Dinner – vegetable salad
    The third is drinking The menu of the first day is repeated
    Fourth – fruity
    1. Breakfast: apple.
    2. Snack: grapefruit.
    3. Lunch: baked apples.
    4. Snack: apple.
    5. Dinner: grapefruit
    Fifth – protein
    1. Breakfast: yogurt.
    2. Snack: 1 boiled egg.
    3. Lunch: boiled chicken white meat.
    4. Snack: some shrimp.
    5. Dinner – steamed fish
    Sixth – drinking The menu of the first day is repeated
    Seventh – mixed
    1. Breakfast: 2 boiled eggs.
    2. Snack: salad of apples, grapefruit and bananas.
    3. Lunch: chicken broth.
    4. Snack: apple and banana salad.
    5. Dinner: fresh vegetables

    You need to drink up to 2 liters of liquid per day.

    Inexpensive diet menu

    There is a budget diet, following which you can lose up to 7 kg of excess weight. It is designed for 10 days. For the entire period of the diet, you must stop drinking alcoholic beverages.

    day 1

    • Breakfast: apple-carrot salad dressed with olive oil, boiled egg and unsweetened tea.
    • The second breakfast is a casserole with cottage cheese.
    • Lunch: boiled rice with raisins, vegetable soup with a slice of bran bread.
    • Dinner: tea with honey.

    day 2

    • Breakfast oats with chopped banana and apple.
    • Second breakfast - unsweetened yogurt.
    • Lunch: vegetables with meat, baked in the oven.
    • Dinner: jacket potatoes, sauerkraut salad.

    day 3

    • The first breakfast is a salad of fresh carrots and green apple, dressed with olive oil.
    • The second breakfast is natural juice without sugar.
    • Lunch - vegetable soup, grain toast with processed cheese, tomatoes and herbs.
    • Dinner - boiled beet salad with sunflower oil and sesame seeds, a slice of grain bread.

    day 4

    • Breakfast is oatmeal with fresh fruit and herbal tea.
    • Second breakfast - low-fat kefir.
    • Lunch - fish with cream sauce, tomato juice, a slice of rye bread.
    • Dinner: baked potatoes and lightly salted herring.

    day 5

    • Breakfast: oatmeal with dried fruits, coffee without sugar.
    • Second breakfast - 250 ml of tomato juice.
    • Lunch: stewed mushrooms, tomato soup, slice of bran bread.
    • Dinner: buckwheat with stewed vegetables and green tea.

    day 6

    • Breakfast - boiled egg, carrot and apple salad with sunflower oil.
    • Second breakfast is unsweetened natural yogurt.
    • Lunch: chicken noodle soup, fresh cabbage, carrot and apple salad.
    • Dinner - boiled chicken thigh with spices, topped with spicy tomato sauce.

    day 7

    • Breakfast - fruit salad topped with yogurt.
    • Second breakfast - 250 ml of kefir.
    • Lunch: vegetable soup, rye toast with melted cheese, tomato and herbs.
    • Dinner - 1 grapefruit and low-fat cottage cheese.

    day 8

    • Breakfast: boiled egg and unsweetened tea.
    • Second breakfast - natural yogurt.
    • Lunch: vegetable soup with rye crackers.
    • Dinner - buckwheat porridge, salad of fresh cabbage, carrots and cucumber, dressed with sunflower oil.

    day 9

    • Breakfast - rice on water with a small amount of natural honey, boiled egg and herbal tea.
    • Second breakfast: low-fat kefir.
    • Lunch is vegetable soup with rye bread crackers.
    • Dinner: buckwheat porridge, sauerkraut salad.

    day 10

    • Breakfast: pearl barley porridge cooked in water and green tea without added sugar.
    • Second breakfast - 250 ml of low-fat kefir.
    • Lunch: vegetable soup with rye croutons.
    • Dinner: fruit salad topped with unsweetened yogurt.

    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:

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

    Menu (power mode)

    A light diet for 7 days should be complete and include all the necessary nutrients.

    Breakfasts may consist of:

    • two boiled eggs, a serving of salad, whole grain bread 30-50 g, tea;
    • 100 g of boiled chicken and 100 g (ready-made) buckwheat or oatmeal;
    • portions of oatmeal, 100 g of cottage cheese (or 30 g of cheese), bread with honey;
    • baked omelette of two eggs with mushrooms (spinach, tomatoes, herbs) and a glass of fresh grapefruit.


    • 100 g of cottage cheese, if you didn’t have it for the first breakfast;
    • orange;
    • grapefruit;
    • fresh or baked apple;
    • kefir with cottage cheese;
    • plums;
    • pears.


    • vegetable soup 200 ml, 150 g boiled chicken (veal, turkey), crispbread or bread;
    • 150 g of baked fish with vegetable salad, a slice of healthy bread;
    • puree soup from mixed vegetables, baked chicken breast, bread;
    • vegetable and beef stew, bread;
    • brown rice with vegetables and mushrooms;
    • buckwheat porridge with mushrooms.


    • low-fat kefir with homemade dietary oatmeal cookies;
    • cabbage and onion casserole;
    • natural yogurt with berries;
    • zucchini casserole with mushrooms.


    • 150 g of baked fish (chicken, turkey) with stewed cabbage;
    • salad of fresh vegetables and boiled seafood;
    • 150 g low-fat cottage cheese;
    • 100 g of cottage cheese and 200 g of kefir.

    Based on the options listed, you can easily create a menu for the week.

    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:

    Day Diet
    First From morning until 18:00 you are 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
    Fourth 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 from fresh vegetables. Allowed to season 1 tbsp. l. vegetable oil or lemon juice
    Sixth Vegetables. They can be boiled and made into salads. Vegetable soup is also good
    Seventh As on the first day, you are allowed to drink only water


    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.


    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.

    Types of publicly available diets

    There are many types of cheap diets for quick weight loss. However, when following them, you must adhere to strict recommendations. The most popular diets are:

    • kefir;
    • acting;
    • banana milk;
    • potato;
    • apple;
    • vegetable;
    • on porridge.

    To effectively lose weight, you need to drink at least 8 glasses of water throughout the day. This helps speed up metabolism and rapid weight loss.

    Kefir diet

    This budget diet is designed for 1 week, during this period you can lose up to 5 kg. There is a strict option that involves consuming only low-fat kefir in the amount of 1.5 liters per day. However, with such a mono-diet, there is a constant feeling of hunger.

    The second option of the kefir diet involves consuming 1.5 liters of kefir and 0.5 kg of apples or 100 g of boiled lean fish or chicken breast. You need to eat food 5-6 times a day. You are allowed to drink still water.

    Benefits of the kefir diet:

    • weight loss;
    • the products are inexpensive;
    • cleansing the body of toxins;
    • improving digestion;
    • relief from defecation difficulties;
    • saturating the body with calcium.

    The disadvantages include the following:

    • contraindicated in the presence of ulcerative lesions of the gastrointestinal tract, rickets, kidney and pancreas diseases;
    • the presence of a constant feeling of hunger;
    • the diet is prohibited during pregnancy and breastfeeding;
    • not suitable for people whose work requires heavy physical exertion.

    Actor's diet

    Suitable only for people with great willpower. The diet must be followed for 9 days. During this time, you can get rid of 9-10 kg of excess weight.

    For the first 3 days you can drink only low-fat kefir in unlimited quantities, for the next 3 days - exclusively boiled chicken fillet without skin and salt in any quantity, and for the last 3 days - only fresh apples or freshly squeezed apple juice. During this period, you must drink 2 liters of water per day.

    There is another type of acting diet, designed for 4 days. On the first day you need to eat exclusively steamed rice in any quantity, on the second day you should drink only low-fat kefir. The third day's menu consists of lean white fish. It can be stewed, boiled, baked, steamed.

    In the last 24 hours you need to eat only grapes, preferably unsweetened wine or green varieties.

    Benefits of the diet:

    • high efficiency;
    • no need to count calories;
    • ridding the body of toxins;
    • There are no restrictions on the amount of food consumed per day.


    • You may experience a feeling of weakness, powerlessness, dizziness, sleep disturbances;
    • not suitable for everyone;
    • Difficulty in adhering to a diet;
    • due to an unbalanced diet, there is a possibility of developing vitamin deficiency;
    • after leaving the diet, the weight gradually begins to return;
    • There is a risk of sagging skin and wrinkles.

    When following this diet, it is recommended to take vitamin complexes.

    Banana milk diet

    You should stick to this diet for no more than 3 days.

    Menu composition:

    • 1 day - 9 bananas and 3 liters of milk;
    • Day 2 - 6 bananas and 2 liters of milk;
    • Day 3 - 3 bananas and 1 liter of milk.

    Products need to be distributed over several doses. If desired, you can replace milk with low-fat kefir or natural yogurt. Bananas need to be purchased yellow, medium size. The result is getting rid of 3 kg of excess weight.


    • prevention of cardiovascular pathologies and arthritis;
    • rapid weight loss;
    • positive effect on the gastrointestinal tract;
    • saturating the body with nutrients and improving skin condition.


    • contraindicated for people with chronic diseases, pregnant and lactating women, adolescents and children;
    • can be observed no more than once a year;
    • limited menu;
    • the likelihood of general weakness.

    You need to get out of the diet gradually. During the first 2 weeks, you should eat no more than 1 banana for dinner 3 hours before going to bed.

    Potato diet

    To quickly reduce the volume of the abdomen, hips and buttocks, you can resort to this diet. You can stick to it for 3–7 days. Every day you need to eat 1-1.5 kg of potatoes. It can be boiled, baked or steamed.

    It is allowed to season the potatoes with a small amount of olive oil and dill. You need to eat 5-6 times a day and consume at least 6 tbsp. water. In 1 week on this diet you can lose up to 5 kg. You are allowed to drink water and green tea.


    • lack of hunger;
    • improved performance;
    • beneficial effects on the nervous and cardiovascular systems.


    • Only young potatoes are suitable for the diet;
    • there may be a feeling of slight malaise;
    • constantly thirsty;
    • there are contraindications.

    Apple diet

    A fruit mono-diet with apples helps you lose up to 1 kg of weight per day, but it is not recommended to stick to it for more than 3 days. You can eat apples of any variety, 2 kg per day. At this time, you need to drink still water and green tea without sugar.


    • cleansing the body;
    • lowering blood cholesterol levels;
    • normalization of intestinal function;
    • saturating the body with useful minerals and elements.
    • Flaws:
    • prohibited during pregnancy and lactation;
    • not recommended in the presence of gastrointestinal diseases;
    • You can’t stay on such a diet for a long time.

    At the end of the diet regimen, you should gradually add familiar foods to your diet so as not to overload your stomach, which is accustomed to apples.

    Porridge diet

    A diet based on various cereals is a practically harmless way to lose weight. A good effect can be achieved with a diet that includes 6 cereals.

    Menu for the week:

    • 1 day - wheat porridge;
    • 2 days - millet porridge;
    • Day 3 - oatmeal;
    • 4 days - rice porridge;
    • Day 5 - barley porridge;
    • Day 6 - pearl barley porridge;
    • Day 7 - a mixture of these cereals, taken in equal quantities.

    There is no need to limit the amount of food. Porridge should not be salted, sugar, butter or other ingredients should not be added to it. It is allowed to eat small amounts of fresh berries, fruits or stewed vegetables. You can drink still water or milk drinks. In 1 week you will be able to reduce weight by 3-6 kg.


    • cleansing the body of toxins;
    • providing the body with all necessary substances.


    • problems with the gastrointestinal tract may occur;
    • not suitable for pregnant and lactating women, children and people with severe chronic illnesses.

    Vegetable diet

    With such a diet, you need to eat fresh cucumbers, carrots, herbs, as well as zucchini, pumpkin, and tomatoes every day. They can be boiled, baked, stewed. It is allowed to prepare soup from vegetables.

    It is acceptable to drink water, green tea without sugar, rye bread and low-fat dairy products. You need to eat about 1.5 kg of vegetables per day, dividing this amount into 4-5 equal parts and eating throughout the day. In 10 days you can get rid of 5 to 7 kg.


    • high efficiency;
    • health safety.


    • You can only eat seasonal vegetables;
    • Possible problems with stool.

    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.

    Simple rules for being slim

    People who want to lose excess weight do not have to go on strict, debilitating diets. A cheap diet for weight loss is the way out. You can achieve harmony if you adhere to the following rules:

    • You should drink at least 2 liters of still water per day. This will speed up your metabolism.
    • It is recommended to drink warm water with a slice of lemon 20 minutes before breakfast to cleanse the body in the morning and improve digestion.
    • You should be physically active. By doing simple exercises every day, you can burn a lot of calories.
    • You need to eat up to 5 times a day, but in small portions. This must be done at the same time. Small meals help activate metabolism.
    • The last meal should be no later than 3-4 hours before going to bed, because food eaten before bed is practically not digested during sleep.
    • The dinner menu should include only protein foods, since carbohydrates in the 2nd half are converted into fat.
    • It is not recommended to drink liquid during meals, or within 40 minutes after a meal. It dissolves gastric juice and, when leaving the stomach, takes with it the enzymes that are necessary for digesting food.
    • It is necessary to chew food thoroughly and slowly, since the feeling of fullness comes 20 minutes after the start of eating.
    • Take a contrast shower. It not only tones the skin, but also improves blood microcirculation, helping to accelerate metabolic processes in the body.
    • Replace sugar with natural honey, and coffee with green tea. These products remove toxins from the body.

    In addition, it is recommended to diversify your diet. Be sure to eat milk, cottage cheese, meat, fish, eggs, vegetables, fruits and cereals. This is necessary to saturate the body with all the necessary microelements and vitamins.


    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.


    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.

    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.


    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.


    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.


    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.


    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.
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