The weekly diet is a reasonable compromise between grueling fasting days and long dieting as a way of life. 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 meeting? We 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 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.
Result:of minus three kilograms.
rules:limit the caloric content of the daily diet, exclude a number of foods.
Features:a type of express diet not suitable for regular use.
Allowed products:vegetables, fruits, cereals, lean meat, dairy products.
Prohibited products:fatty meats, lard, baked goods, foods with added sugar, fizzy drinks and store-bought juices.
Contraindications:they can be any diseases of the gastrointestinal tract and endocrinological disorders. Before starting a diet, do not forget to consult a doctor and pass the necessary tests.
What should your diet be for a week? Does it make sense to suddenly stop eating all fatty foods or completely remove, say, carbohydrates from the menu? We won't surprise you, but the truth is that it is best to stick to a balanced diet and healthy eating principles. Most scientists are of the same opinion and there is no point in disbelieving them - their claims 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 only with motivation and you will not have time to get bored with the limited list of products. However, the effect of a one-week diet will be as short-term as the 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. And although not all of them work according to the principle described above, some 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.
Rules for a healthy diet for a week
Of course, a diet for a week will not help you get rid of what has accumulated much longer. But she will be able to instill a taste for good eating habits and motivate through a still tangible "plunge".
Eat a varied diet
The principles of healthy eating that should be followed on a diet for a week include a varied diet. Let there be meat, cereals, 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 basic pitfall of the one week diet. Any way 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 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 fall 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, and then you simply won't have time to be hungry for the next meal. For a snack on a diet for a week, you should also choose healthy foods - it can be a tomato with salt, but definitely not a sandwich. Although recently scientists say that the importance of breakfast is overrated and that you should eat when you are hungry, breakfast is important in this food system. It's just that if you don't want to eat from very early in the morning, eat breakfast when your body is definitely awake.
Choose fresh food, not processed food
You will definitely have to give up snacks, burgers, and deliveries 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 high in calories, but the quality of those calories leaves a lot to be desired.
Plan your menu in advance
All the above rules must 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 fridge for the particular meal, then you will eat, 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 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. 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 difficulties and hardships, the weight will return with an increase. That's why you should gradually leave the diet for a week - you don't need to monitor 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 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 great detail for the entire period.
When following a diet for a week, try not to skip meals so you don't feel hungry. It is better to stew, boil or bake foods. For drinks, choose unsweetened coffee or tea. If you think your portions are small, try drinking a glass of warm water before a meal. We offer a sample menu for the week, adjust 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, beet salad with prunes.
- 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, salad of cucumbers, tomatoes and radishes.
- 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: 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 of tomatoes, cucumbers and peppers.
- Lunch: boiled chicken fillet, buckwheat, chopped vegetables.
- Dinner: tuna fish, boiled green beans.
- Snacks: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, cereal 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, lentils, cucumber and tomato salad.
- Dinner: 100 g of roasted turkey, cereal bread, black pepper.
- Snacks: yogurt, 30 g of almonds.
Original diets for a week
We talked about the most balanced diet 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 food list is reduced significantly, 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 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 allowed fruits. 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 has its 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.
Kefir and buckwheat diet
A diet familiar to everyone, attractive in its budget and frightening in its strictness. Only buckwheat and kefir sounds normal if we are talking about a fasting day, and as a test of will if we are talking about a longer period. As a diet for the week, we suggest 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 kilograms per week.
The advantage of the buckwheat diet for a week is that, despite the meager 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. 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 the good digestion not only of kefir itself, but also of other foods. In addition, kefir is a source of protein and calcium.
Diet with eggs
Another diet that will give results quickly. But as in the previous case, we suggest changing the egg diet and adding at least vegetables and grapefruit to it. The egg diet for a week shows the best results - in seven days you can lose weight by 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. Accelerates carbohydrate and lipid metabolism. It's very easy to plan a menu - every meal includes eggs, you can eat grapefruit for breakfast and complement eggs with fresh or steamed vegetables at other meals.