Keto Guru Official site
Share this

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

A quick diet is a good way to get rid of extra kilos 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 is easy to find the right one for you. It is important to remember that men should 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 is improved. 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 (alternative).

The following products are allowed to be consumed, either individually or in combination:

  • plant products;
  • porridge (but without butter);
  • products made from wholemeal 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 juice (diluted halfway with water), herbal tea (no sugar) is allowed.
The other is vegetable
  1. Breakfast – cabbage salad.
  2. Snack – cucumber.
  3. Lunch: oven-baked beetroot, fresh vegetable salad.
  4. Snack – cucumber.
  5. Dinner – vegetable salad
The third is to drink The menu from 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 – to drink The menu from 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 must 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 priority. Fats on the stomach, sides and other parts of the body disappear, but the 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 the 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.

Authorized products include:

  • baked goods made from wholemeal flour;
  • lean meat and fish;
  • dairy products;
  • buckwheat, pearl barley and barley;
  • fruit, berries, vegetables and herbs, nuts.

Vegetable oil is only used for salad dressing. You will have to completely give up:

  • sugar and sweets;
  • fried;
  • peak;
  • smoked meat;
  • 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 cooked meat
Snack 50 g curd
Dinner 150 g boiled fish and stewed vegetables

Strict diets

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

Sample menu:

Day Broom
First From morning to18. 00 you may only drink clean water - up to approx. 3 litres, divided into small portions
Other Drink kefir all day - up to 2 liters. Fat content – no more than 2. 5%
Third Eat 600 g of cottage cheese during the day, spread over 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 may only drink water

Buckwheat

Another option for a strict but effective weekly diet is buckwheat. It is only allowed to eat steamed grain 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.

Spread the resulting steamed porridge throughout the day.

You must 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 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 amount of kefir must be divided into 6 meals. There must 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 to only healthy foods. It gives good results - 3 kg per week, and the result will be durable.

Dietary rules:

  1. The last meal is until18. 00.
  2. Eat 4 times a day. Food must enter the body in small portions, but often. This improves digestion and metabolism. break between meals – no more than 3. 5 hours.
  3. Eat only when you feel hungry. You cannot overeat.
  4. Half an hour before meals, drink a glass of water.
  5. You can only prepare food by steaming, boiling 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 fluid per day. It must mostly be clean water.
  7. Avoid alcohol.
  8. Avoid foods that stimulate your appetite. This is especially true for spicy food.
  9. Avoid all grains except pearl barley, buckwheat and oatmeal.

Bananas and grapes are prohibited.

If you are on a light diet, the following breakfast options 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 starters for lunch. Can be supplemented with wholemeal bread.

For other dishes, stewed, boiled fish or meat and boiled eggs are allowed. Stewed cabbage and the vegetable stew are suitable as side dishes. After 1. 5 hours you should have 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 to be one of the most effective. You can lose up to 10 kg in a week. The main principle is to reduce fat 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 certainly not be tormented during the diet.

You must eat 3 times a day. You will have to completely give up:

  • Sahara;
  • confectionery products;
  • full-fat 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, season them with soy sauce, lemon juice and balsamic vinegar. Twice a week you can replace the meat intake with cottage cheese.

Make sure to drink 2 liters of fluid. This can be pure water, tea and even natural coffee. But sugar and its substitutes cannot be added. Herbal decoctions, compote and freshly squeezed juice are allowed.

Vegetable

The next option for a weekly diet is vegetable. In 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 plant-based diets:

  1. Strict. Only vegetables may be eaten.
  2. Vegetable. Grains, nuts, mushrooms, fruits and berries are allowed.
  3. Protein. In addition, 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 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.

Diet recipes

You can diversify your menu with simple but healthy dishes.

Vinaigrette without potatoes

vinaigrette without potatoes

You will need:

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

Preparation:

  1. Cook 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;
  • 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 yogurt over.

Chicken Salad "Easy"

chicken salad for weight loss

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 cook in lightly salted water for 2 minutes.
  2. Cook 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 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.

Sour and beetroot soup

Sour soup for weight loss

For diet soup you need:

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

Preparation:

  1. Wash tops and acid.
  2. Cut.
  3. Boil in water for 20 minutes.
  4. Sprinkle with herbs and onion.
  5. Add creme fraiche.