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

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: less 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. A regular walk (2 hours) is enough.

Purifying diet

The most effective weight loss begins with cleansing the intestines. For this there are special feeding systems.

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 this, toxins are eliminated and metabolism improves. With this 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 regular healthy (alternative) diet.

The consumption of the following products is allowed, either individually or combined:

vegetable products;
oatmeal porridge (but without butter);
products made with whole wheat flour;
low-fat fermented dairy 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 up to half with water), herbal infusions (without sugar) are allowed.
The second is vegetable.	Breakfast – cabbage salad. Snack – cucumber. Lunch: 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 white chicken meat. Snack: some shrimp. Dinner – steamed fish
Sixth – drink	The menu of the first day is repeated
Seventh – mixed	Breakfast: 2 boiled eggs. Snack: apple, grapefruit and banana salad. Lunch: chicken broth. Snack: apple and banana salad. Dinner: fresh vegetables

It is necessary to drink up to 2 liters of liquid per day.

low calorie diet

A good option to lose weight is a low-calorie diet. Thanks to it, you will be able to 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 focus. Fat on the stomach, sides and other parts of the body will disappear, but muscle mass will not decrease.
Eat 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:

bakery products made with whole wheat flour;
lean meats and fish;
dairy products;
buckwheat, pearl barley and barley;
fruits, berries, vegetables and herbs, nuts.

Vegetable oil is used only as a salad dressing. You will have to completely abandon:

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

Menu example:

Reception time	Menu
Breakfast	200 g of porridge, 1 apple
Sandwich	200 grams of vegetable salad
Dinner	Vegetable soup and 100 g of boiled meat.
Sandwich	50 g curd mass
Dinner	150 g cooked fish and stewed vegetables

strict diets

A strict diet is considered one of the strictest to lose weight quickly. That is why it is necessary to have good motivation. Thanks to eating at home, you can lose less than 10 kg in 7 days. If you expand the diet, up to 17 kg, but it is necessary to take breaks, that is, switch to a healthy diet.

Sample menu:

Day	Diet
First	From morning until 18: 00 it is allowed to drink only 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 throughout the day, spread over several meals. Drink green tea without sugar
Four	Eat apples during the day – up to 1. 5 kg. They can be consumed fresh or baked.
Fifth	There are salads made with fresh vegetables. Allowed seasoning 1 tbsp. l. vegetable oil or lemon juice
Sixth	Vegetables. They can be boiled and prepared in salads. The vegetable soup is also good.
Seventh	As on the first day, only water is allowed to drink.

Buckwheat

Another option for a strict but effective weekly diet is buckwheat. Only cereals steamed in water are allowed to be eaten. 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.

It is 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 can lose between 5 and 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 must 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 6: 00 p. m.
Eat 4 times a day. Food should enter the body in small portions, but frequently. So it improves digestion and metabolism. break between meals: no more than 3. 5 hours.
Eat only when you are hungry. You can't overeat.
Half an hour before meals, drink a glass of water.
Food can only be steamed, stewed or boiled. This will help preserve the beneficial properties of the products. Frying is strictly prohibited.
Monitor your drinking regimen: drink at least 1. 5 liters of liquid per day. It should be mainly clean water.
Avoid alcohol.
Avoid foods that stimulate appetite. This is especially true for spicy foods.
Avoid all grains except pearl barley, buckwheat and oats.

Bananas and grapes are prohibited.

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

porridge and berries;
muesli and apple;
fruit salad with the addition of 2 tbsp. l. yoghurt;
cottage cheese with fruit.

Chicken broth and vegetable soup are suitable first courses for lunch. It can be complemented with whole wheat bread.

For main courses, stewed, boiled fish or meat and hard-boiled eggs are allowed. As a side dish, stewed cabbage and vegetable stew are suitable. After 1. 5 hours you need a snack. For this we recommend prunes, compotes, juices, fruits. You should have dinner with a glass of kefir, an orange or a kiwi.

Protein

The protein diet is considered one of the most effective. You can lose up to 10 kg in a week. The fundamental principle is to reduce fats and carbohydrates as much as possible. 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 these 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 high starch content.

For breakfast, lunch and dinner you need meat, poultry or fish, about 150 g. Fresh vegetables are used as a garnish. You can make a salad with 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 fluid. It can be pure water, tea and even natural coffee. But you cannot add sugar and its substitutes. Decoctions of herbs, compotes and freshly squeezed juices are allowed.

Vegetable

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, easy to digest, do not contain sugar, but are rich in vitamins, minerals and other beneficial substances.

There are several types of plant diet:

Strict. Only vegetables are allowed.
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 the 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.