The Most Effective Diets of the Week: Sample Weight Loss Menu

Crash dieting is a great way to shed extra pounds before summer or an important event. The results of the right approach are impressive - weight loss of 5-10 kg.There are many types of diets, so it's easy to find the one that's right for you. It's important to remember that men need to eat 300 more calories per day than women. During the weekly diet period, it is best not to abuse strenuous physical activities. Regular walking (2 hours) is enough.

clean eating

The most effective weight loss starts with cleansing your intestines. There are special electrical systems for this.Not only can eating clean every week help you lose weight, it can also improve your health and help you keep your appearance looking tidy. Thanks to it, toxins are eliminated and metabolism improves. Following this diet, you can lose up to 2-3 kg in a week, and you can lose 20 kg in 2 months. But doctors recommend taking a break and switching from the diet to a regular healthy diet (substitution).The following products are allowed to be consumed individually or in combination:

• plant products;
• porridge (but without butter);
• Products made from whole wheat flour;
• low-fat fermented dairy products;
• Poultry, rabbit, beef and fish, but in small quantities.

Sample menu this week:

sky	menu
Day 1 - Drinking	Only purified water, freshly squeezed juice (diluted half with water), and herbal tea (without sugar) are allowed.
The second one is vegetables	Breakfast – Cabbage Salad. Snack - cucumber. Lunch: Roasted beets, fresh green salad. Snack - cucumber. Dinner - vegetable salad
The third is drinking	Menu repeats from first day
Fourth - Fruity	Breakfast: Apple. Snack: grapefruit. Lunch: baked apple. Snack: Apple. Dinner: grapefruit
Fifth – Protein	Breakfast: yogurt. Snack: 1 boiled egg. Lunch: Boiled chicken with white meat. Snack: some shrimp. Dinner - steamed fish
6. Drinking	Menu repeats from first day
7th Place – Mixed	Breakfast: 2 boiled eggs. Snack: apple, grapefruit and banana salad. Lunch: chicken soup. Snack: apple and banana salad. Dinner: fresh vegetables

You need to drink up to 2 liters of fluid per day.

low calorie diet

A good option for weight loss is a low-calorie diet. Thanks to it, you can lose up to 3 kg per week and sometimes even 4. 5 kg. The main rule is to reduce the number of calories consumed - 1200 kcal for women and 1500 kcal for men. There are other rules that must be followed:

1. Make low-calorie, high-protein meals your first priority. Fat will disappear in the belly, sides, and other parts of the body, but muscle mass will not be lost.
2. Consume no more than 100 grams of carbohydrates and 80 grams of fat per day.
3. Serve in small amounts: 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:

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

Vegetable oil is only used in salad dressings. You will have to give up completely:

• sugar and sweets;
• fried;
• acute;
• bacon;
• sausage;
• fat;
• canned food;
• Sauce;
• spaghetti.

Menu example:

Time of receipt	menu
breakfast	200g porridge, 1 apple
snack	200 g vegetable salad
dinner	Vegetable soup and boiled meat 100g
snack	50 g curd cubes
dinner	150 g boiled fish and stews

strict diet

A strict diet is considered one of the most difficult ways to lose weight quickly. That's why you need to have good motivation. You can lose 10 kilograms in 7 days by eating at home. If you prolong the diet, then you can lose up to 17 kg, but you need to take a break, that is, switch to a healthy diet.Menu example:

sky	diet
first	From morning to 18: 00 you can 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 - not more than 2. 5%
third	Eat 600 grams of 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	Salad made with fresh vegetables. Add 1 tablespoon seasoning. l. vegetable oil or lemon juice
sixth	vegetable. They can be boiled and made into salads. Vegetable soup is also good
seventh	As on the first day, you can only drink water

Buckwheat

Another option for a strict but effective weekly diet is buckwheat. Only steamed grains are allowed. To prepare it you need:

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

Distribute the steamed porridge throughout the day.You can drink 1 liter of kefir and 1. 5 liters of water per day; you can drink herbal decoctions, smoothies and mineral water. With 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. You need 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 should be divided into 6 meals. There should be equal rest time between them. In addition to kefir, you can also eat vegetables and fruits (500 grams each). This diet works great - up to 5-7 kg of weight loss per week.

simple diet

A simple diet will help you get rid of bad eating habits and eat only healthy foods. It provides good results - 3 kg per week, and the results will be sustainable.Diet rules:

1. Last meal is until 18: 00.
2. Eat 4 times a day. Food should be introduced into the body in small amounts but frequently. Then digestion and metabolism improve. Rest time between meals should not exceed 3. 5 hours.
3. Eat only when you feel hungry. You can't overeat.
4. Half an hour before meals, drink a glass of water.
5. Only steam, stew or boil food should be used for cooking. This will help preserve the beneficial properties of the product. Deep frying is strictly prohibited.
6. Monitor your drinking habits - drink at least 1. 5 liters of fluid per day. It should be mostly clean water.
7. Avoid alcohol.
8. Avoid foods that stimulate 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 eat a light diet, the following breakfast options are suitable:

• porridge and berries;
• cereal and apples;
• For fruit salad, add 2 tbsp. lake yogurt;
• Cheese and fruit.

The first course of lunch was chicken and vegetable soup. Can be supplemented with whole wheat bread.The second course can be fish or meat stew, boiled eggs. Stewed cabbage and stewed vegetables are suitable as side dishes. 1. You need a snack after 5 hours. For this we recommend plums, preserves, juices, fruits. You should have your dinner with a glass of kefir, orange or kiwi.

protein

A protein diet is considered one of the most effective diets. You can lose up to 10kg in a week. The main principle is to minimize fat and carbohydrates. The main dishes are lean fish, poultry and meat. Frying is strictly prohibited and no oil is allowed - steam, boil or bake in the oven is allowed. With such a product, you will never suffer from hunger while eating.You need to eat 3 times a day. You will have to give up completely:

• Sahara;
• confectionary products;
• fatty dairy products;
• canned food;
• semi-finished products;
• sweet fruit;
• Vegetables with high starch content.

Approximately 150 grams of meat, poultry or fish is required for breakfast, lunch and dinner. Use fresh vegetables for side dishes. You can make salads out of them and dress them with soy sauce, lemon juice, and balsamic vinegar. Twice a week, you can replace your meat intake with cottage cheese.Be sure to drink 2 liters of fluid. This can be purified water, tea or even natural coffee. However, sugar and its substitutes cannot be added. Herbal decoctions, preserves and freshly squeezed juices are allowed.

vegetable

The next option in your weekly diet is vegetables. This way you can lose up to 10kg per week. Vegetables are low-calorie products, easy to digest, contain no sugar, but are rich in vitamins, minerals and other beneficial substances.There are several types of vegetable diets:

1. strict. Only vegetables are allowed.
2. vegetable. Grains, nuts, mushrooms, fruits and berries are allowed.
3. protein. Additionally, you can consume dairy products.
4. balanced. In this case, boiled chicken breasts are also allowed.

For breakfast during the week you can have:

• cheese with herbs;
• sauerkraut;
• cucumbers and eggs;
• Boil asparagus;
• Cheese Casserole;
• Radish Salad.

At lunch, the first course is usually vegetable soup. For the second type, eggs or chicken breast are suitable. You can also stew vegetables. For dinner, you can have a green salad and a glass of kefir.

diet recipes

You can enrich your menu with simple but healthy dishes.

Vinaigrette without potatoes

You will need:

• Carrots – 2;
• Beets – 2 pcs. ;
• Sauerkraut – 100 g;
• Canned green beans – 4 tbsp. lake;
• Olive oil – 5 ml;
• lemon juice – 5 ml;
• Salt - to taste.

Prepare:

1. Boil carrots and beets.
2. Peel and cut.
3. Add all other ingredients.

Salad "Spring"

You will need:

• Yogurt – 100 ml;
• Dill and parsley – 50 g each;
• Cucumber – 3;
• Radish – 100 g;
• Chinese cabbage – 500 g;
• Tomatoes – 2;
• Salt - to taste.

Prepare:

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

Chicken Salad "Light"

You will need:

• Spinach – 190 g;
• Chicken fillet – 130 g;
• Tomato – 1;
• Avocado – 1;
• bell pepper – 1;
• Salt - to taste.

Prepare:

1. Chop the peppers and spinach and cook in lightly salted water for 2 minutes.
2. Boil the chicken tenders separately and cut into cubes.
3. Mix with spinach and pepper.
4. Peel the avocado and chop in a blender.
5. Mix with vegetables and chicken.

Sauerkraut and Jerusalem artichoke salad

You will need:

• Sauerkraut – 150 g;
• Fresh corn – 150 g;
• Daikon – 100 g;
• Jerusalem artichoke – 250 g;
• Apple – 1;
• Pomegranate seeds – 25 g;
• Parsley and green onions - a little;
• Lemon juice – 5 ml.

Prepare:

1. Wash and peel the roots.
2. Grate the Jerusalem artichoke, daikon and apple.
3. Sprinkle lemon juice over cabbage and squeeze.
4. Chop vegetables.
5. Mix all ingredients.

Sorrel and Beet Soup

For weight loss soup, you will need:

• Sorrel – 300 g;
• Beet – 300 g;
• green onions and dill;
• Sour cream – 1 tbsp. lake;
• Water – 1. 5 liters.

Prepare:

1. Wash the top and sorrel.
2. cut.
3. Boil in water for 20 minutes.
4. Sprinkle with herbs and onions.
5. Add sour cream.