A weekly diet is a reasonable compromise between grueling days of fasting and long-term dieting as a way of life. The last option, of course, is the most effective in the long term, but what if you need to lose weight here and now - for example, for a vacation, a party or a meeting? We show you how to build a balanced and satisfying diet 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 you need 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:a week.
Outcome:from minus three kilograms.
Rules:limit the caloric content of the daily diet, exclude a number of foods.
Features:a kind of express diet, 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:they can be any disease 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 remove, say, carbohydrates from the menu? We will not surprise you, but the truth is that it is better to stick to a balanced diet and the principles of healthy eating. Most scientists share the same opinion, and it makes no sense not to believe them - their statements are based on a lot of research.
A week is a good period for a diet, only because you can survive such a period only with motivation and you will not have time to get bored with the limited list of products. However, the effect of a diet for a week will be as short as the period of restrictions. If you immediately return to your usual diet, the pounds will return. Below we will show 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 you adopt 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 much longer. But she will be able to instill a taste for good eating habits and motivate through a still tangible "plum line".
Eat a varied diet
The principles of healthy eating that must be followed in 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 the full range of necessary substances, trace elements, vitamins, minerals, amino acids, then calorie restrictions will not cause any harm.
Count the calories
Here is the main diet trap for a week. No matter how you look at it, to lose weight you need to eat less. We will not mention 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 under no circumstances should you go below 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 simply will not have time to be hungry for the next meal. For a snack in the diet for a week, you should also choose healthy foods - it can be a tomato with salt, but definitely not a sandwich. Although scientists have recently said that the importance of breakfast is overrated and that you should eat when you are hungry, breakfast is important within this food system. Unless you want to eat early in the morning, eat breakfast when your body is definitely awake.
Choose fresh food rather than processed food
You'll definitely have to give up nuggets, burgers, and roll and pizza deliveries for a week. Such foods often contain a variety of 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 have led you to the idea that such a diet should be planned in advance. If you are hungry, and for the given meal there is only sausage in the refrigerator, then you will eat it, believing 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 a spoilage will be minimized.
Diet results for a 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, immediately after the event for which you lost weight, you return to your usual diet, and even begin to break away from the days of hardship and difficulty, the weight will return with growth. Therefore, you should gradually leave the diet for a week - you should not watch the calorie content of your 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 one week
The convenience of a diet for a week is also that the menu can be written in great detail for the entire period.
When following a diet for a week, try not to skip meals so that you don't feel hungry. It is better to boil, boil or bake foods. 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 provide a sample menu for the week, adapt it to your calorie intake.
Monday
- Breakfast: boiled egg, whole grain bread, 100 g of low-fat cottage cheese, half a grapefruit.
- Lunch: Borscht without fat, 100 g of boiled beef, beet salad with prunes.
- Dinner: 150 g of steamed fish, a boiled potato.
- Snacks: apples, tomatoes.
Tuesday
- Breakfast: oatmeal without sugar, carrots and celery.
- Lunch: 100 g of boiled beef, salad with cucumbers, tomatoes and radish.
- Dinner: white yogurt without fillers, bran, 100 g of low-fat cottage cheese.
- Snacks: half an avocado, whole 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 g of low-fat cottage cheese with chopped apple.
- Snacks: oranges, some cucumbers.
Thursday
- Breakfast: buckwheat porridge, a glass of low-fat kefir, salad with fresh tomatoes.
- 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, salad with tomatoes, cucumbers and bell peppers.
- Lunch: boiled chicken fillet, buckwheat, sliced vegetables.
- Dinner: tuna, boiled green beans.
- Snacks: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, whole-grain bread, beet and carrot salad.
- Dinner: vegetable stew.
- Snacks: low-fat cottage cheese with prunes.
Sunday
- Breakfast: omelet with two eggs, tofu.
- Lunch: 100 g of boiled beef salad, lentils, cucumber and tomato.
- Dinner: 100 g of roasted 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 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 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 seven-day Japanese 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 to stick to it for a long time.
Kefir and buckwheat diet
A diet known to all, attractive in its budget and frightening in its severity. 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 the week, we suggest slightly modifying the approach and adding fresh vegetables and dried fruits to the diet. Even with such relaxation, you can expect impressive results - from minus three kilograms per week.
The advantage of a buckwheat diet for a week is that, despite the poor 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 vitamins and 18 amino acids. Kefir contains beneficial lactic acid bacteria that aid digestion. Lactocultures of prebiotics help to digest well not only the 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 to modify the egg diet and add 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 eggs are rich in. It accelerates the metabolism of carbohydrates and lipids. It's very easy to plan a menu - every meal includes eggs, you can eat grapefruit for breakfast and complement eggs with fresh or boiled vegetables at other meals.