The weekly diet is a reasonable compromise between the grueling fasting days and the long diet as a way of life. The last option, of course, is 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 tell you how to build a balanced and satisfying diet menu for a week, the results will surprise you.
A week-long diet is a good solution if you need quick results. Find out what rules to follow to not only lose weight, but also to consolidate your success.
Diet for a week: briefly about the main points
Duration:a week.
Results:of minus three kilograms.
Rules:limit the calorie content of the daily diet, excluding some foods.
Peculiarities:a kind of express diet, not suitable for normal use.
Allowed products:vegetables, fruits, grains, lean meats, dairy products.
Prohibited products:fatty meats, lard, baked goods, foods with added sugar, sodas 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.
How is your diet for the week? Does it make sense to suddenly stop eating all fatty foods, or completely remove, say, carbohydrates from the menu? We will not surprise you, but in fact it is best to stick to a balanced diet and healthy eating principles. Most scientists share the same opinion, and there is no point in not believing them - their statements are based on a lot of research.
A week is a good period for a diet, if only because you can survive such a period with motivation alone, and you will not have time to get bored with a limited list of products. However, the effects of the week-long diet will be as short-lived as the restriction period. If you immediately return to your normal diet, the kilograms will return. Below we will tell you how to exit the diet correctly so that this does not happen.
Of course, there are many weekly diets. And while not all of them work according to the principles described above, some are very effective at short distances. We will also tell you about some original diets, but we still suggest to practice the following rules as a basis for a classic diet for a week.
Healthy diet rules for a week
Of course, a diet for a week will not help you get rid of what has been accumulated for a long time. But he will be able to instill a taste for good eating habits and motivate through the "pipeline" that is still visible.
Eat a varied diet
The principles of healthy eating that need to be followed in the diet for a week involve 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 full range of necessary substances, microelements, vitamins, minerals, amino acids, then calorie restriction will not cause any harm.
Count calories
Here it is, the main pitfalls of a week-long diet. No matter how you look at it, to lose weight you need to eat less. We will not name the specific number of calories, because it is very individual, but it is easy to find a special calculator 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 exceed 1000 kcal per day - such severe restrictions are not welcomed by nutritionists.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, and then you won't have time to be hungry for the next meal. For a snack in the diet for a week, you should also choose healthy food - it can be tomatoes with salt, but definitely not a sandwich. Although scientists have recently said that the importance of breakfast is too high and you should eat when you are hungry, breakfast is important in this food system. Only if you don't want to eat early in the morning, have breakfast when your body is definitely awake.
Choose fresh foods over processed foods
You definitely need to give up nuggets, burgers and delivery of rolls and pizza for a week. Such foods often contain various flavor enhancers and will satisfy your hunger only 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 much to be desired.
Plan your menu in advance
All the rules above should lead you to the idea that such a diet needs to be planned in advance. If you are hungry, and for the appointed meal there is only sausage in the refrigerator, then you will eat it, convincing yourself that nothing will happen from 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 possibility of breakdowns will be minimized.
Diet results for a week: what to expect and how to maintain them
If you follow all the rules, the results can be amazing. You can count on minus three to five kilograms. But if, immediately after the event in which you lost weight, you return to your usual diet, and even begin to break away from the days of hardship and hardship, the weight will return with an increase. Therefore, you need to leave the diet gradually for a week - you do not need to carefully watch the calorie content of your diet, 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 diet for a week is also that the menu can be written in detail for the entire period.
When sticking to the diet for a week, try not to skip meals so as not to feel hungry. It is better to boil, boil or bake food. For drinks, choose coffee or tea without sugar. If you think the portions are small for you, try drinking a glass of warm water before eating. We offer sample menus for the week, adjust to your calorie intake.
Monday
- Breakfast: boiled egg, cereal bread, 100 g low-fat cottage cheese, half a grapefruit.
- Lunch: lean borscht, 100 g boiled beef, beet salad with prunes.
- Dinner: 150 g lean steamed fish, one boiled potato.
- Snacks: apples, tomatoes.
Tuesday
- Breakfast: unsweetened oats, carrots and celery.
- Lunch: 100 g of boiled beef, salad of cucumbers, tomatoes and carrots.
- Dinner: white yogurt without fillers, bran, 100 g of low-fat cottage cheese.
- Snacks: half an avocado, whole grain bread.
Wednesday
- Breakfast: chicken soup, 100 g boiled chicken fillet, two rye breads.
- Lunch: cabbage soup, 100 g lean boiled meat, spinach.
- Dinner: 200 g of low-fat cottage cheese with grated apple.
- Snacks: 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 salad, cucumber and bell pepper.
- Lunch: boiled chicken fillet, buckwheat, sliced vegetables.
- Dinner: tuna, boiled green beans.
- Snacks: apples, pears.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, grain bread, beet and carrot salad.
- Dinner: boiled vegetables.
- Snack: low-fat cottage cheese with prunes.
Sunday
- Breakfast: two-egg omelet, tofu.
- Lunch: 100 g of boiled beef, lentils, cucumber and tomato salad.
- Dinner: 100 g roast turkey, whole grain bread, bell pepper.
- Snack: plain yogurt, 30 g of almonds.
The original diet for a week
We are talking about the most balanced diet option for this week, which, however, will require your attention: you need to monitor calories and take care of cooking every day. There are other diet options where the food list is reduced more significantly, but this diet promises greater results. The downside is that this diet is not suitable for everyone, so under no circumstances should you try it without consulting your doctor.
Japanese diet
The Japanese seven-day diet can be used as a weekly diet. The basic principle is 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. It is expected that you will use simple and often seasonal ingredients to cook. 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, dieting also carries its own risks. It is quite tight, so it can cause stress due to hunger. Doctors do not recommend sticking for a long time.
Diet on kefir and buckwheat
A diet that is familiar to everyone, attractive in its budget and frightening in severity. Only buckwheat and kefir sound familiar if we are talking about fasting days, and as a test of willpower if we are talking about a longer period. As for the diet for this week, we suggest changing the approach a little and adding fresh vegetables and dried fruits to the diet. Even with such relaxation, you can expect impressive results - from minus three kilos a week.
The advantage of the buckwheat diet for a week is that, even with a small diet, you will not feel hungry. The carbohydrates in grains are complex, so the feeling of fullness lasts longer. In addition, buckwheat has a rich composition of vitamins and minerals. It contains fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, B vitamins and 18 amino acids. Kefir contains beneficial lactic acid bacteria that aid digestion. Prebiotic lactoculture helps to digest well 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 results quickly. But as in the previous case, we suggest modifying the egg diet and adding at least vegetables and grapefruit to the egg diet. 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 is rich in eggs. 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 add eggs with fresh or boiled vegetables to other dishes.