A weekly diet is a reasonable compromise between grueling fasting days and a long diet as a lifestyle. The last option is, of course, the most effective in the long run, but if you need to lose weight here and now - for example, for a vacation, party or date? We tell you how to make a balanced and satisfying diet menu in a week, the results of which will pleasantly surprise you.
If you need quick results, a one-week diet is a good solution. Learn what rules to follow not only to lose weight, but also to strengthen your success.
Diet for a week: briefly about the main thing
Duration:week.
Result:minus three kilograms.
Rules:limit the caloric content of the daily diet, exclude a number of foods.
Features:type of express diet that is not suitable for regular use.
Authorized products:vegetables, fruits, cereals, lean meat, dairy products.
Prohibited products:fatty meats, fat, baked goods, foods with added sugar, soda 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.
What should be your diet for a week? Does it make sense to suddenly stop eating all fatty foods or, for example, completely remove carbohydrates from the menu? 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 agree, 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 you can survive in such a period only with motivation and you will not have time to get bored with a limited list of products. But the effect of a one-week diet will be short-lived, like a period of restrictions. If you immediately return to your usual diet, the pounds will return. Below we will tell you how to properly exit the diet so that this does not happen.
Of course, there are many weekly diets. Although not all of them work according to the above principle, some of them are very effective at short range. We will also tell you about some original diets, but we still suggest that you adopt the following rules as a basis for a classic diet for a week.
Healthy diet rules for a week
Of course, a one-week diet will not help to get rid of things that have been accumulating for a very long time. But he will be able to instill a taste for good eating habits and still motivate with a noticeable "vertical line".
Eat a varied diet
The principles of healthy eating that must be followed in the diet for a week include a variety of diet. Have meat, grains, fresh vegetables and fruits, dairy products, mushrooms and greens on your table. If the body receives the full range of necessary substances, microelements, vitamins, minerals, amino acids, then caloric restrictions will not do any harm.
Count calories
Here is the main pitfall of the one-week diet. No matter how you look at it, you need to eat less to lose weight. We will not name 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 meals a day
Breakfast, lunch, dinner and two snacks - eat little and often, then you won't have time to be hungry for the next meal. You should also choose healthy snacks for a week's diet - it can be pickled tomatoes, 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 in this food system. If you don't want to eat early in the morning, eat breakfast when your body is definitely awake.
Choose fresh food rather than processed food
You will definitely have to give up nuggets, burgers and rolls and pizza delivery for a week. Such foods often contain various flavor enhancers and will only satisfy your hunger for a short time and you will soon 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 of the above rules should have led you to the idea that such a diet should be planned in advance. If you are hungry and there is only sausage in the refrigerator for the appointed meal, then you will eat only one meal, convincing yourself that nothing will happen. And you know how it ends. But if you prepare all the vegetables and meat the day before and plan the menu, the chance of spoilage will be minimized.
One week diet results: 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. However, if you go back to your regular diet right after your weight loss event, even if you start to avoid difficult and stressful days, the weight will come back with the increase. Therefore, you should gradually leave the diet for a week - you do not need to monitor 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 chance that at least some of the weight lost will not come back.
An example of a weekly diet menu
The convenience of a weekly diet is that the menu can be written in detail for the entire period.
Try not to skip meals in order not to feel hungry during a week of dieting. It is better to cook, boil or bake food. For drinks, choose unsweetened 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, adapt it to your calorie intake.
Monday
- Breakfast: boiled egg, cereal bread, 100 g of low-fat cottage cheese, half a grapefruit.
- Lunch: lean borscht, 100 g of boiled beef, beetroot salad with plums.
- Dinner: 150 g lean steamed fish, one boiled potato.
- Snacks: apple, tomato.
Tuesday
- Breakfast: unsweetened 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.
- Snacks: 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 g 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.
- Lunch: fried fish, rice, cucumber.
- Dinner: 200 g 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: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, grain bread, beet and carrot salad.
- Dinner: vegetable stew.
- Snacks: low-fat cottage cheese with prunes.
Sunday
- Breakfast: two-egg omelet, tofu.
- Lunch: 100 g of boiled beef, lentil, cucumber and tomato salad.
- Dinner: 100 g of cooked turkey, grain bread, bell pepper.
- Snacks: plain yogurt, 30 g of almonds.
Original diets for a week
We talked about choosing the most balanced diet for the week, but it will require your attention: you need to control calories and prepare daily meals. 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 you should never 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 with some fruits allowed. You are expected to cook with simple, often seasonal ingredients. 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 has its risks. It is quite tough, so it can cause stress due to hunger. Doctors do not recommend keeping it for a long time.
Diet on kefir and buckwheat
A diet that is familiar to everyone, attractive in budget and scary in intensity. Only buckwheat and kefir, if we are talking about a day of fasting, it sounds normal, if we are talking about a longer period, like a test of will. As a weekly diet, we suggest changing the approach a little and adding fresh vegetables and dried fruits to the diet. Even with such a relief, effective results can be expected - minus three kilograms per week.
The advantage of the buckwheat diet for a week is that you will not feel hungry, despite the meager diet. Carbohydrates in grains are complex, so the feeling of satiety lasts for a long time. In addition, buckwheat has a rich content 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 in digestion. Lactocultures of prebiotics help 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 quick results. However, as in the previous case, we suggest 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 - you can lose five kilograms in seven days, 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. Accelerates carbohydrate and lipid metabolism. Menu planning is very easy - every meal includes eggs, you can eat grapefruit for breakfast, and in other meals you can add eggs with fresh or cooked vegetables.