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

A quick diet is a good way to get rid of extra pounds for the summer or for an important event. The result with the right approach is 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 the weekly diet, it is better not to abuse a lot of exercise. Normal walking (2 hours) is enough.

Cleansing diet

The most effective weight loss starts with cleansing the bowels. There are special power systems for this.

A weekly cleansing diet will not only help you lose weight, but it will improve your health and help you get back in shape. Thanks to that, toxins are removed and metabolism improves. On such a diet, you can lose up to 2-3 kg per week, and in 2 months you can lose 20 kg. But doctors advise to take a break and switch from the diet to a normal healthy diet (spare part).

It is allowed to consume the following products, either individually or in combination:

  • plant products;
  • porridge (but without butter);
  • products made from whole grain flour;
  • low-fat fermented milk products;
  • poultry, rabbits, beef and fish, but in small quantities.

Example of this week's menu:

Day Menu
The first day - to drink Only pure water, freshly squeezed juice (diluted half way with water), herbal tea (no sugar) is allowed.
Another is vegetables
  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 first day's menu is repeated
Fourth - fruity
  1. Breakfast: apple.
  2. Snack: grapefruit.
  3. Lunch: baked apple.
  4. Snack: apple.
  5. Dinner: grapefruit
Fifth - protein
  1. Breakfast: yogurt.
  2. Snack: 1 boiled egg.
  3. Lunch: boiled chicken meat, white meat.
  4. Snack: some shrimp.
  5. Dinner - steamed fish
Sixth - to drink The first day's menu is repeated
Seventh – mixed
  1. Breakfast: 2 boiled eggs.
  2. Snack: apple, grapefruit and banana salad.
  3. Lunch: chicken soup.
  4. Snack: apple and banana salad.
  5. Dinner: fresh vegetables

You need to drink up to 2 liters of fluid 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 principle 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 high-calorie and high-protein meals your top priority. Fat on the stomach, sides and other parts of the body disappears, but muscle mass does not decrease.
  2. Consume no more than 100 g of carbohydrates per day and up to 80 g of fat.
  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 a day.

Allowed products include:

  • wholemeal bakery products;
  • lean meat and fish;
  • dairy products;
  • buckwheat, pearl barley and barley;
  • fruits, berries, vegetables and herbs, nuts.

Vegetable oil is only used in salad dressing. You must completely abandon:

  • sugar and sweets;
  • fried;
  • acute
  • smoked meat;
  • hot dogs;
  • fat;
  • canned food;
  • sauces;
  • pasta.

Example menu:

Time of reception Menu
Breakfast 200 g oatmeal, 1 apple
Snacks 200 g vegetable salad
Dinner Vegetable soup and 100 g of cooked meat
Snacks 50 g cheese mass
Dinner 150 g boiled fish and boiled vegetables

Strict diet

A strict diet is considered one of the most difficult 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 a break, i. e. e. a. s. switch to a healthy diet.

Example menu:

Day Diet
First From morning to 18: 00 it is allowed to drink only clean water - up to about 3 liters, divided into small portions
Second of all Drink kefir during 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
Fourthly 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. You can boil them and make salads out of them. Vegetable soup is also good
Seventh As on the first day, it is allowed to drink only water

Buckwheat

Another option for a strict but effective weekly diet is buckwheat. It is permissible to eat only grains steamed in water. To prepare it you will need:

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

Spread the resulting steam porridge throughout the day.

You may drink 1 liter of kefir and 1. 5 liters of water per day; Herbal teas, smoothies and still mineral water are allowed. Thanks to this diet, you will be able to lose about 5-10 kg per 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 should be divided into 6 meals. There should be an even break 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.

A simple diet

A simple diet will help you get rid of bad eating habits and switch only to healthy food. 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. Digestion and metabolism will then improve. break between meals - no more than 3, 5 hours.
  3. Eat only when you feel hungry. You can't eat too much.
  4. Half an hour before a meal, drink a glass of water.
  5. You can only cook food by steaming, frying and boiling. This will help preserve the useful properties of the product. Frying is strictly prohibited.
  6. Watch your drinking - drink at least 1. 5 liters of fluid a day. It should be mostly clean water.
  7. Avoid alcohol.
  8. Avoid foods that stimulate the appetite. This is especially true for spicy foods.
  9. Avoid all grains except pearl barley, buckwheat and oatmeal.

Bananas and grapes are prohibited.

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

  • porridge and berries;
  • muesli and apples;
  • fruit salad by adding 2 tbsp. l. yogurt;
  • cottage cheese with fruit.

Chicken broth and vegetable soup are good first courses for lunch. Can be added to whole grain bread.

For the second course, pickled, boiled fish or meat and boiled eggs are allowed. Boiled cabbage and vegetable soup are suitable as a side dish. After 1. 5 hours you need a snack. For this we recommend prunes, compote, juice, fruit. You should eat dinner with either a glass of kefir, or an orange or kiwi.

Protein

A protein diet is considered one of the most effective. You can lose up to 10 kg per week. The principle is to reduce fat and carbohydrates as much as possible. 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 torment during the diet.

You need to eat 3 times a day. You must 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 you need meat, poultry or fish - about 150 g. Fresh vegetables are used as side dishes. You can make a salad from them, seasoned 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 fluids. This can be pure water, tea and even natural coffee. But sugar and its substitutes cannot be added. Herbal juice, compote and freshly squeezed juice 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 a low-calorie product, they are easily digested, do not contain sugar, but are rich in vitamins, minerals and other useful substances.

There are several types of vegetarian diets:

  1. Strictly. Only vegetables are allowed.
  2. Vegetables. Grains, nuts, mushrooms, fruits and berries are allowed.
  3. Protein. In addition, you can consume dairy products.
  4. Balance. In this case, boiled chicken breast is also allowed.

For breakfast during the week you can eat:

  • cottage cheese with herbs;
  • sauerkraut;
  • cucumber and egg;
  • cooked asparagus;
  • cottage cheese;
  • carrot salad.

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

Diet recipes

You can increase the variety of the menu with simple but healthy dishes.

Vinaigrette without potatoes

vinaigrette without potatoes

You will need:

  • carrots - 2 pcs. ;
  • turnips - 2 pcs. ;
  • sauerkraut - 100 g;
  • canned green beans - 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"

salad for weight loss

You will need:

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

Preparation:

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

Chicken Salad "Light"

chicken salad for weight loss

You will need:

  • spinach - 190 g;
  • chicken fillet - 130 g;
  • tomatoes - 1;
  • avocado - 1;
  • paprika - 1;
  • salt - to taste.

Preparation:

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

Sauerkraut and 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 onion - a pinch;
  • lemon juice - 5 ml.

Preparation:

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

Sour and beetroot soup

sour soup for weight loss

For soup, you will need:

  • acid - 300 g;
  • beet tops - 300 g;
  • green onions and dill;
  • sour cream - 1 tbsp. l. ;
  • water - 1, 5 l.

Preparation:

  1. Wash the tops and pickle.
  2. Cut.
  3. Boil in water for 20 minutes.
  4. Sprinkle with herbs and onions.
  5. Add sour cream.