The weekly diet is a reasonable compromise between grueling days of fasting and long-term dieting as a lifestyle. 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 date? We will tell you how to build a balanced and satisfying diet menu for a week, the results of which will pleasantly surprise you.
A one-week diet is a good solution if you need quick results. Find out what rules you need to follow in order to not only lose weight, but also increase your success.
Diet for a week: briefly about the main thing
Duration:Sunday.
Result:minus three kilograms.
rules:Limit the caloric content of the daily diet, exclude a number of foods.
Features: A type of express diet that is not suitable for regular use.
Authorized products:Vegetables, fruits, cereals, lean meat, dairy products.
Prohibited products:Fatty meats, lard, baked goods, foods with added sugar, soda and store-bought juices.
Contraindications:It can be any disease of the gastrointestinal tract and endocrinological disorders. Before starting the diet, be sure to consult a doctor and undergo the necessary examinations.
What should your diet be for a week? Does it make sense to suddenly stop all fatty foods, or completely remove, say, carbohydrates from the menu? We will not surprise you, but the truth is that it is better to follow a balanced diet and healthy eating principles. Most scientists share the same opinion, and there is no point in disbelieving them - their statements are based on a lot of research.
A week is a good period for a diet, if only because you will survive such a period on motivation alone, and you will not have time to get bored with a limited list of products. However, the effect of the diet for a week will be as short-term as the period of restrictions. If you immediately return to the usual diet, the kilograms will return. Below I 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 short distances. I will also tell you about some original diets, but I still suggest to adopt the following rules as the basis of a classic diet for a week.
Healthy diet rules for a week
Of course, a one-week diet will not help you get rid of what has been accumulating for a much longer time. But he will be able to taste and motivate good eating habits with a still tangible "plum line".
Eat a varied diet
The principles of healthy eating that should be followed on a diet for a week include a variety of diets. On your table should be meat, cereals, fresh vegetables and fruits, dairy products, mushrooms and herbs. If the body receives the full range of necessary substances, microelements, vitamins, minerals, amino acids, then limiting calories will not cause any harm.
Count the calories
This is the main drawback of the diet for a week. No matter how you look at it, you have to eat less to lose weight. We will not specify the 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 in no case should you go below 1000 kcal per day - such strict restrictions are not welcomed by nutritionists.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, then you just won't have time to be hungry for the next meal. For a snack during the week on the diet, you should also choose healthy food - it can be tomatoes with salt, but definitely not 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. If you just don't want to eat in the morning, eat breakfast when your body is definitely awake.
Choose fresh foods rather than processed foods
You will definitely have to give up nuggets, burgers, and delivery of rolls and pizza 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 even talk about the fact that they are very high in calories, but the quality of these calories leaves much to be desired.
Plan your menu in advance
All the above rules should lead you to the idea that you should plan such a diet in advance. If you are hungry and there is only sausage in the refrigerator for the designated meal, then you eat it and convince yourself that nothing will happen from just one meal. And you know how it ends. But if you prepare all the vegetables and meats the day before and plan the menu, the chances of an accident will be minimized.
Results of the diet in one week: what to expect and how to maintain it
If you follow all the rules, the result can be impressive. You can count on minus three to five kilograms. But if after the event for which you lost weight, you return to your usual diet and begin to avoid hardship and hardship days, the weight will come back in increments. Therefore, you should gradually leave the diet for a week - you do not need to watch 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 weight lost will not be regained.
Sample diet menu for one week
The convenience of a diet for a week is also that the menu can be recorded in detail throughout the period.
While following the diet for a week, try not to miss a meal so that you don't feel hungry. It is better to boil, boil or bake food. For drinks, choose sugar-free coffee or tea. If you feel that the portions are small for you, try drinking a glass of warm water before eating. We offer a sample menu for the week, change it to your calorie intake.
Monday
- Breakfast: boiled egg, bread, 100 grams of low-fat cottage cheese, half a grapefruit.
- Lunch: low-fat borscht, 100 g of boiled veal, beetroot salad with plums.
- Dinner: 150 g lean steamed fish, one boiled potato.
- Snacks: apples, tomatoes.
Tuesday
- Breakfast: sugar-free 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, whole grain bread.
Wednesday
- Breakfast: chicken broth, 100 g of boiled chicken fillet, two rye breads.
- Lunch: cabbage soup, 100 g of boiled lean meat, spinach.
- Dinner: 200 grams of low-fat cottage cheese with grated apple.
- Snacks: an orange, a few cucumbers.
Thursday
- Breakfast: buckwheat porridge, a glass of low-fat kefir, fresh tomato salad.
- Dinner: fried fish, rice, cucumber.
- Dinner: 200 grams of low-fat cottage cheese with dried apricots or prunes.
- Snacks: kiwi, grapefruit.
Friday
- Breakfast: two boiled eggs, tomato, cucumber and bell pepper salad.
- Dinner: boiled chicken fillet, buckwheat, chopped vegetables.
- Dinner: Tuna, boiled green beans.
- Snacks: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, grain bread, beetroot and carrot salad.
- Dinner: vegetable stew.
- Snacks: low-fat cottage cheese with plums.
Sunday
- Breakfast: two-egg omelet, tofu.
- Lunch: 100 g of boiled beef, lentils, cucumber and tomato salad.
- Dinner: 100 g of baked turkey, grain bread, bell pepper.
- Snacks: plain yogurt, 30 g of almonds.
The original diet for a week
We talked about the most balanced diet option of the week, which, however, requires your attention: you need to control calories and take care of the daily meal. There are other dietary options where the list of foods 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 main 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, some fruits are 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 sugary foods will also benefit your health. However, the diet also has its risks. It is quite strict, so it can lead to stress due to hunger. Doctors do not recommend its long-term protection.
Diet on kefir and buckwheat
A diet familiar to everyone, attractive in its budget and dangerous in weight. Only buckwheat and kefir sound normal, if we are talking about a fasting day, and a test of willpower, if we are talking about a longer period. As a diet for the week, we recommend slightly changing the approach and adding fresh vegetables and dried fruits to the diet. Even with such relaxation, you can expect impressive results - from minus three kilos in a week.
The advantage of a buckwheat diet for a week is that you won't feel hungry despite a meager diet. Cereal carbohydrates are complex, so the feeling of fullness lasts longer. In addition, buckwheat has a rich composition of vitamins and minerals. Contains fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, vitamin B and 18 amino acids. Kefir contains beneficial lactic acid bacteria that aid digestion. Lactocultures of prebiotics contribute to the good digestion of not only kefir itself, but also other foods. In addition, kefir is a source of protein and calcium.
Egg diet
Another diet that will give you quick results. But, as in the previous case, we recommend changing the egg diet and adding at least vegetables and grapefruit to the egg diet. The egg diet 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. Menu planning is very simple - all meals contain eggs, you can eat grapefruit for breakfast, and during other meals, eggs can be supplemented with fresh or stewed vegetables.