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 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:

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	Breakfast – cabbage salad. Snack – cucumber. Lunch: oven-baked beets, fresh vegetable salad. Snack – cucumber. Dinner – vegetable salad
The third is drinking	The menu of 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 – drinking	The menu of the first day is repeated
Seventh – mixed	Breakfast: 2 boiled eggs. Snack: salad of apples, grapefruit and bananas. Lunch: chicken broth. Snack: apple and banana salad. Dinner: fresh vegetables

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:

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

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

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 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.

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 18. 00.
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.
Eat only when you feel hungry. You can't overeat.
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.
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 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.

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 using 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.

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:

Strict. Only vegetables are allowed to be eaten.
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;
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.