The weekly diet is a reasonable compromise between grueling fasting days and long dieting as a way of life. The last option is, of course, the most effective in the long run, but what if you need to lose weight here and now - for example, for a vacation, a party or a meeting? We tell you how to make a balanced and satisfying food menu for a week, the results of which will pleasantly surprise you.
A diet for a week is a good solution if you need quick results. Find out what rules to follow in order not only to lose weight, but also to consolidate your success.
Diet for a week: briefly about the main thing
Duration:week.
result:of minus three kilograms.
rules:limit the caloric content of the daily diet, exclude a number of foods.
Features:a type of express diet, unsuitable for regular use.
Authorized products:vegetables, fruits, cereals, lean meat, dairy products.
Prohibited products:fatty meats, grease, baked goods, foods with added sugar, carbonated drinks and store-bought juices.
Contraindications:they can be any diseases of the gastrointestinal tract and endocrinological disorders. Before starting a diet, be sure to consult a doctor and undergo the necessary tests.
What should your diet be like for a week? Does it make sense to suddenly stop eating all fatty foods, or completely eliminate, say, carbohydrates from the menu? We won't surprise you, but the truth is that it is best to stick to a balanced diet and healthy eating principles. Most scientists share the same opinion and it makes no sense not to believe them - their statements are based on numerous studies.
A week is a good period for a diet, if only because you can survive such a period only on motivation, and you won't have time to get bored with a limited list of products. However, the effect of a one-week diet will be short-lived as will the restriction period. If you immediately return to your usual diet, the pounds will return. Below we will tell you how to properly exit the diet so that this does not happen.
Of course, there are many weekly diets. And although not all of them work according to the principle described above, some are very effective at a short distance. We will also tell you about some original diets, but we still suggest that you adopt the following rules as a basis for a classic diet for a week.
Healthy eating rules for a week
Of course, a weekly diet will not help you get rid of what has accumulated for a long time. But she will be able to instill a taste for good eating habits and motivate through the still tangible "hangover".
Eat a varied diet
The principles of a healthy diet that should be followed on a diet for a week include a varied diet. Let there be meat, grains, fresh vegetables and fruits, dairy products, mushrooms and herbs on your table. If the body receives a whole range of necessary substances, microelements, vitamins, minerals, amino acids, then caloric restrictions will not cause any harm.
Count your calories
There you have it, the main diet trap for the week. However you look at it, to lose weight you have to eat less. We will not name a specific number of calories, because it is very individual, but it is easy to find special calculators on the Internet. Calculate your basal metabolic rate and subtract 20-30 percent. This should be your daily calorie intake. But under no circumstances should you go below 1000 kcal per day - nutritionists do not welcome such strict restrictions.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, and then you simply won't have time to be hungry for the next meal. For a snack on a diet for a week, you should also choose healthy food - it can be tomatoes with salt, but never a sandwich. Although scientists recently say that the importance of breakfast is overrated and that you should eat when you are hungry, breakfast is important in this food system. Only if you don't want to eat from early in the morning, have breakfast when your body is definitely awake.
Choose fresh foods rather than processed foods
You will definitely have to give up nuggets, hamburgers, and delivery of rolls and pizzas for a week. Such foods often contain various flavor enhancers and will only satisfy your hunger for a short time, and soon you will want to eat again. Well, let's not talk about the fact that they are very high in calories, but the quality of these calories leaves a lot to be desired.
Plan your menu in advance
All the above rules should have led you to the idea that such a diet should be planned in advance. If you are hungry, and there is only sausage in the refrigerator for the scheduled meal, then you will eat it, convincing yourself that nothing will come of just one meal. And you know how it ends. But if you prepare all the vegetables and meat the day before and plan the menu, the chance of spoilage will be minimized.
Diet results in a week: what to expect and how to keep it
If you follow all the rules, the result can be impressive. You can count on minus three to five kilograms. But if immediately after the event that caused you to lose weight, you return to your usual diet, and even begin to separate yourself from days of hardship and hardship, the weight will return with an increase. Therefore, you need to gradually leave the diet for a week - you do not need to monitor the calorie content of your diet so carefully, but continue to choose vegetables and lean meat as the basis of the menu. Then there is a chance that at least some of the lost weight will not come back.
Sample diet menu for a week
The convenience of a diet for a week is that the menu can be written in detail for the entire period.
When you stick to a diet for a week, try not to skip meals so you don't feel hungry. It is better to stew, boil or bake food. For drinks, choose unsweetened coffee or tea. If you feel that your portions are small, try drinking a glass of warm water before eating. We offer a sample menu for the week, adjust it to your calorie intake.
Monday
- Breakfast: boiled egg, cereal bread, 100 g of low-fat cottage cheese, half a grapefruit.
- Lunch: lean borscht, 100 g of boiled veal, beetroot salad with prunes.
- Dinner: 150 g of steamed lean fish, one boiled potato.
- Snack: apple, tomato.
Tuesday
- Breakfast: unsweetened oatmeal, carrots and celery.
- Lunch: 100 g of boiled beef, cucumber, tomato and radish salad.
- Dinner: white yogurt without fillers, bran, 100 g of low-fat cottage cheese.
- Snack: half an avocado, wheat bread.
Wednesday
- Breakfast: chicken soup, 100 g of boiled chicken fillet, two rye breads.
- Lunch: cabbage soup, 100 g of boiled lean meat, spinach.
- Dinner: 200 g of low-fat cottage cheese with grated apple.
- Snack: an orange, a couple of cucumbers.
Thursday
- Breakfast: buckwheat porridge, a glass of low-fat kefir, fresh tomato salad.
- Lunch: grilled fish, rice, cucumber.
- Dinner: 200 g of low-fat cottage cheese with dried apricots or prunes.
- Snacks: kiwi, grapefruit.
Friday
- Breakfast: two boiled eggs, tomato, cucumber and pepper salad.
- Lunch: boiled chicken fillet, buckwheat, sliced vegetables.
- Dinner: tuna, green beans.
- Snack: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, wheat bread, beetroot and carrot salad.
- Dinner: vegetable stew.
- Snacks: low-fat cottage cheese with prunes.
Sunday
- Breakfast: two-egg omelette, tofu.
- Lunch: 100 g of boiled beef, lentils, cucumber and tomato salad.
- Dinner: 100 g of roasted turkey, wheat bread, paprika.
- Snack: plain yogurt, 30 g of almonds.
The original diet for a week
We talked about the most balanced diet option for the week, which, however, will require your attention: you need to monitor calories and take care of daily cooking. There are other diet options where the list of ingredients is significantly reduced, but these diets promise greater results. The downside is that these diets are not suitable for everyone, so under no circumstances should you try them without consulting your doctor.
Japanese diet
The Japanese seven-day diet can be used as a weekly diet. Its basic principles are low calorie content, maximum protein and fiber, minimum carbohydrates. The diet is based on fish dishes, seafood, seaweed and soy cheese, as well as vegetables, with some fruit allowed. You are expected to use simple, often seasonal ingredients for cooking. According to experts, the main advantage of this diet is that it is rich in fish, which contains healthy omega-3 fats. Avoiding foods with added sugar will also benefit your health. However, the diet also carries its own risks. It is quite strict, so it can lead to stress due to hunger. Doctors do not recommend long-term posture.
Kefir and buckwheat diet
A diet known to everyone, attractive for its budget and terrifying for its seriousness. Only buckwheat and kefir sound normal if we are talking about a day of fasting, and as a test of will if we are talking about a longer period. As a diet for a week, we suggest that you slightly modify your approach and add fresh vegetables and dried fruits to your diet. Even with such relaxation, you can expect impressive results - from minus three kilograms per week.
The advantage of the buckwheat diet for a week is that, despite the meager diet, you will not feel hungry. Carbohydrates in cereals are complex, so the feeling of satiety lasts for a long time. In addition, buckwheat has a rich composition of vitamins and minerals. It contains fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, B group vitamins and 18 amino acids. Kefir contains beneficial lactic acid bacteria that aid digestion. Lactocultures of prebiotics help to digest well not only kefir, but also other food. In addition, kefir is a source of protein and calcium.
Diet with eggs
Another diet that will give results quickly. But as in the previous case, we suggest that you modify the egg diet and add at least vegetables and grapefruit to the egg diet. Diet with eggs for a week shows the best results - in seven days you can lose five kilograms, but, of course, the final figure depends on your initial weight and personal metabolic characteristics. The effect is achieved thanks to biotin, which eggs are rich in. It accelerates the metabolism of carbohydrates and lipids. It is very easy to plan the menu - every meal includes eggs, you can eat grapefruit for breakfast, and in other meals you can supplement the eggs with fresh or stewed vegetables.