Weekly diets are a reasonable compromise between exhausting fasting days and long diets as a way of life. Of course, the last option is the most effective in the long term, but what if you need to lose weight right here and now- For example, for a holiday, party or date? We tell you how to create a balanced and satisfying diet menu for a week, the results of which will pleasantly surprise you.
Diet for a week is a good solution if you need quick results. Learn what rules should be followed not only to lose weight, but also to consolidate your success.
Diet for a week: briefly about the main thing
Duration:one week.
Result:Minus three kilograms.
Rule:Limit the calorie content of the daily diet, exclude many foods.
Features:A type of express diet, which is not suitable for regular use.
Authorized Products:Vegetables, fruits, grains, lean meat, dairy products.
Prohibited Products:Fatty meats, lard, baked goods, foods with added sugar, soda and store-bought juices.
Difference:They can be any diseases of the gastrointestinal tract and endocrinological disorders. Before starting the diet, be sure to consult a doctor and get the necessary tests.
What should be your diet for a week? Does it make sense to suddenly stop eating all fatty foods, or rather eliminate carbohydrates from the menu altogether? We won't surprise you, but the truth is that it is best to stick to the principles of a balanced diet and healthy eating. Most scientists hold the same opinion, and there is no point in not believing them - their statements are backed up by a lot of research. Are based on.
A week is a good duration for a diet, if only because you can survive such a period on the basis of motivation alone, and you will not have time to get bored with a limited list of products. However, the effect of a one-week dietThe longer the restrictions, the more short-lived they will be. If you immediately return to your normal diet, the kilograms will return. Below we will tell you how to properly get out of 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 on short distances. We will also tell you about some basic diets, but still weSuggest adopting the following rules as a basis for diet.
Healthy diet rules for a week
Of course, a one-week diet won't help you get rid of something that's been building up for a very long time. But it'll help generate interest in good eating habits and motivate you through a solid "plumb line. "Will be capable.
eat a varied diet
The principles of healthy eating that should be followed in a week's diet include a varied diet. On your table there should be meat, cereals, fresh vegetables and fruits, dairy products, mushrooms and herbs. If the body needs the necessary substances, microIf the full range of elements, vitamins, minerals, amino acids is received, calorie restriction will not cause any harm.
count calories
Here it is, the main disadvantages of the diet for a week. No matter how you look at it, to lose weight you have to eat less. We will not name the specific number of calories, because it is very individualBut it is easy to find special calculators on the Internet. Calculate your basal metabolic rate and subtract 20-30 percent. This should be the daily calorie intake. But under no circumstances should you go below 1000 kcal per day - NutritionExperts do not welcome such severe restrictions.
eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, and then you will not have time to be hungry for the next meal. For breakfast on a week diet, you should also include healthyShould choose - it could be tomatoes with salt, but definitely not a sandwich. Although scientists have been saying recently that the importance of breakfast is very high and you should eat when you are hungry, breakfast is important in this food system. If you don't want to eat early in the morning, eat breakfast when your body is awake.
Choose fresh food instead of processed food
You will definitely have to give up nuggets, burgers and rolls and pizza deliveries for a week. Such foods often contain a variety of flavor enhancers and will satisfy your hunger only for a short period of time and soon youWould like to eat again. Well, let's not even talk about the fact that these are very high in calories, but the quality of these calories is very low.
Plan your menu in advance
All the above rules should give you the idea that such a diet should be planned in advance. If you are hungry, and there is only sausage in the refrigerator for a scheduled meal, you will eat it, convincing yourself that just oneNothing will happen with the food. And you know how that ends. But if you prepare all the vegetables and meat a day before and plan the menu, the chances of breakdown will be less.
Diet results for 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 for which you lost weight, you return to your usual diet. return, and even begin to go away from the days of difficulty and difficulty, the weight will return with an increase again. Therefore, you need to gradually leave the diet for a week - youThere is no need to watch the calorie content of the diet so closely, but continue to choose vegetables and lean meat as the basis of the menu. Then there is a possibility that at least some of the lost weight will not return.
Sample diet menu for a week
The convenience of a one-week diet is also that the menu for the entire period can be written in detail.
When sticking to the diet for a week, try not to skip meals so as not to feel hungry. It is better to cook, boil or cook the food. For drinks, choose coffee or tea without sugar. If you feel that the foodIf the quantity is small for you, try drinking a glass of warm water before meals. We offer a sample menu for the week, adjust it according to your calorie intake.
monday
- Breakfast: boiled egg, grain bread, 100 g low-fat cottage cheese, half a grapefruit.
- Lunch: lean borscht, 100 g boiled veal, beetroot salad with prunes.
- Dinner: 150 grams of lean boiled fish, one boiled potato.
- Breakfast: Apple, tomato.
Tuesday
- Breakfast: Unsweetened oatmeal, carrots and celery.
- Lunch: 100 grams of boiled beef, salad of cucumbers, tomatoes and radishes.
- Dinner: white yogurt without fillers, bran, 100 g low-fat cottage cheese.
- Breakfast: Half avocado, grain bread.
Wednesday
- Breakfast: chicken broth, 100 g boiled chicken fillet, two rye breads.
- Lunch: cabbage soup, 100 g boiled lean meat, spinach.
- Dinner: 200 grams of low-fat cottage cheese with grated apple.
- Breakfast: Orange, some cucumbers.
Thursday
- Breakfast: buckwheat porridge, a glass of low-fat kefir, fresh tomato salad.
- Lunch: Grilled fish, rice, cucumber.
- Dinner: 200 grams of low-fat cottage cheese with dried apricots or prunes.
- Breakfast: Kiwi, grapes.
Friday
- Breakfast: Two boiled eggs, salad of tomatoes, cucumbers and capsicum.
- Lunch: boiled chicken fillet, buckwheat, chopped vegetables.
- Dinner: Tuna, boiled green beans.
- Breakfast: Apple, pear.
Saturday
- Breakfast: Rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, grain bread, beetroot and carrot salad.
- Dinner: Vegetable stew.
- Breakfast: Low-fat cottage cheese with prunes.
sunday
- Breakfast: Two egg omelette, tofu.
- Lunch: 100 grams of boiled beef, lentil, cucumber and tomato salad.
- Dinner: 100 g baked turkey, grain bread, bell pepper.
- Breakfast: Plain curd, 30 grams almonds.
Basic diet for a week
We talked about the most balanced diet option for the week, to which, however, you will need to pay attention: you need to monitor calories and take care of daily cooking. There are other diet options where foodsThe list becomes quite short, but these diets promise better 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. based, in which some fruits are allowed. It is expected that you will use simple, often seasonal ingredients for cooking. According to experts, the main advantage of this diet is that it is rich in fish, Which contain healthy omega-3 fats. Avoiding foods with added sugar will also benefit your health. However, the diet also has its own risks. It is quite strict, so it can lead to stress due to hunger. Doctors do not recommend sticking to it for a long time.
Diet on kefir and buckwheat
A diet that is familiar to everyone, attractive in its budget and frightening in its severity. If we are talking about fasting days only cereals and kefir seem normal, and if we are talking about a longer periodSpeaking so as a test of willpower. As for the diet for the week, we suggest modifying the approach a little and adding fresh vegetables and dried fruits to the diet. Even with such relaxation, youYou can expect impressive results – from zero to three kilos per week.
The advantage of the buckwheat diet for a week is that you will not feel hungry, despite the low diet. The carbohydrates in the grains are complex, so the feeling of satiety lasts for a long time. In addition, the grains have a rich composition of vitamins and minerals. . It contains fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, vitamin B, and 18 amino acids. Kefir contains beneficial lactic acid bacteria that help with digestion. Lactoculture of prebiotics not onlyKefir helps to digest well, but also other foods. In addition, kefir is a source of protein and calcium.
egg diet
Another diet that will give quick results. But like the previous case, we suggest to modify the egg diet and add at least vegetables and grapes to the egg diet. The egg diet for a week shows the best results - sevenIn days you can lose five kilograms, but, of course, the final figure depends on your initial weight and individual metabolic characteristics. The effect is achieved due to biotin, in which eggs are rich. It improves carbohydrate and lipid metabolismIt is very easy to plan the menu - every meal includes eggs, you can eat grapes for breakfast, and supplement the eggs with fresh or steamed vegetables at other meals.