The most effective diets for a month: TOP-6 of the best options. Permitted and prohibited foods, rules and tips, menus and results.
Short diets are good when you need to lose an extra 2-3 pounds. In this case, a snatch lasting one day, weekend or week is really very effective. But if weight is a more serious problem for you, you should get rid of it in a completely different way! That is why the diet for a month does not tolerate harsh measures and hunger strikes, which will save you not only from body fat, but also health.
Keto diet for a month
The ketogenic style of eating is built on the amazing dietary principle of "more fat, less carbohydrates." Your menu - up to 70% on average - will be based on the exceptionally healthy fats found in fish, nuts and unrefined oils that have not been cooked. And they will have to be diluted with proteins (no more than 25% of the diet) and a very meager amount of carbohydrates.
Note! Supporters of the keto diet recommend consuming no more than 100 g of carbohydrates per day, getting them mainly from vegetables and fruits.
A few days after switching to a new diet, the body starts a process called ketosis, which forces the body to absorb its own fat reserves, extracting from them the energy necessary for life. At the same time, hunger is practically not felt.
It is worth noting that the famous "keto" is best viewed as a diet for losing weight for a month or two. If you stick to a carbohydrate-free diet for a shorter time, the result will not be so noticeable, more - the body may be harmed.
Allowed Products:
- broths and low-fat soups;
- meat of all kinds;
- any fish and seafood;
- eggs;
- milk and its derivatives;
- nuts and seeds;
- vegetables, berries and fruits, except those listed below;
- greens;
- cold pressed vegetable oils.
Prohibited products:
- carbohydrate potatoes and legumes;
- cereals;
- flour products;
- sweet fruits and berries such as grapes.
Monthly keto diet menu:
| Day of week | Breakfast | Dinner | Dinner |
| Monday | Steam omelet | Ear and fish on a pillow of vegetables | Boiled egg and 2 tomatoes |
| Tuesday | Cheesecakes from the oven | Chicken soup, baked vegetables and curd cheese | Bread with cheese and yogurt |
| Wednesday | Eggs Benedict on lettuce | Mushroom soup and chicken with tomatoes | Cottage cheese with a handful of raisins |
| Thursday | Homemade pate with green onions | Chicken skewers with tomatoes, bell pepper and herbs | Garlic shrimp |
| Friday | Cottage cheese with fruit | Grilled fish, squid salad | Tuna with salad |
| Saturday | Fried eggs with ham | Dumpling soup, green beans stew, cutlet | Fried eggs with green beans |
| Sunday | Hot toast with cheese | Vegetable puree soup, salad and grilled small steak | Chicken broth with herbs |
Repeat 4 times. You can swap dishes within one meal.
Result: in a month of the diet, you can lose from 5 to 8 kg, depending on the initial weight.
Malysheva's diet for a month
Like any doctor, the popular TV presenter is categorically opposed to strict methods of losing weight, involving serious restrictions both in the amount of food and in the set of permitted products. The rules formulated by the tele-doctor are extremely simple, but from this they are no less effective.
Malysheva's diet suggests:
- Drinking frequently. It is necessary to consume at least 2 liters of clean water and unsweetened teas per day.
- Fractional food. Malysheva advises to eat every 2-3 hours, while strictly monitoring the portion sizes.
- No rush. Everything that you eat should be chewed and moistened with saliva in the most thorough way.
Note! The main condition for losing weight is counting calories (1200 kcal per day) and eating in small portions.
Allowed Products:
- lean meats;
- any cereals;
- whole wheat bread;
- fermented milk products of medium fat content;
- vegetables, fruits and berries containing a minimum of starch and sugar;
- greens in unlimited quantities.
Prohibited products:
- all flour, with the exception of the bread permitted above;
- sweets;
- starchy potatoes, as well as beets and carrots;
- fruits high in sugar;
- alcohol.
Approximate diet menu for a month:
| Day | Breakfast | Lunch | Dinner | Snack | Dinner |
| Monday | Scrambled eggs with vegetables | Your choice: boiled egg, cottage cheese with herbs, Caprese salad, fruit, kefir | Chicken broth and boiled meat with stewed cabbage | Choice of fruits, whipped smoothies, nuts | Cottage cheese with dried fruits |
| Tuesday | Buckwheat with mushrooms and onions | Rice with vegetables | Vegetable salad | ||
| Wednesday | Chicken and greens sandwich | Soup with meat broth, cutlet with salad | Baked eggplant with herbs and cheese | ||
| Thursday | Any porridge with fruits and berries | Baked chicken breast with cheese and vegetables | Pear baked with honey | ||
| Friday | A fresh vegetable salad | Ukha, boiled fish with a portion of vegetables | Vegetable salad with feta cheese | ||
| Saturday | Millet porridge with pumpkin | Stewed cabbage with rice | Yogurt with vegetables | ||
| Sunday | Vegetable stew | Fish in foil and vegetable casserole | Grilled chicken breast with vegetables |
Repeat this meal 4 times.
Note! Elena Malysheva recommends eating protein products separately from cereals and bread.
Result: depending on how much your initial weight exceeds the norm, during the month of the diet, you can lose from 6 to 12 kg.
Alkaline diet for a month
Alkaline or alkaline diets are relatively recent and have overwhelming effects. Even the British Society of Nutritionists was noted among her fans!
The essence of the diet can be formulated as follows. All foods that enter our stomach are subdivided into acidic, alkaline and neutral. The former knock the metabolism out of the correct rhythm and contribute to the development of various diseases, the latter help us stay healthy, have a beneficial effect on metabolism and maintain youth, accelerating collagen synthesis.
Hence the conclusion: if you correct the diet in the right direction, you can get an effective diet for a month, two or three months, which will not only reduce excess weight, but also heal the body and significantly improve the appearance.
Alkaline Diet Principles:
- Reduce the amount of acidic foods in the diet by up to 30%.
- Try to avoid heat treatment of plant foods.
- Drink at least 2 liters of water per day.
- Use salt as little as possible.
- Replace sugar with honey and stevia.
- Eat small meals often.
Note! When switching to alkaline food, many people feel unwell and weak.
Allowed Products:
- lean meat and fish;
- eggs;
- raw milk (not from the bag) and fermented milk products;
- cereals, especially brown rice and millet;
- vegetables, fruits and berries;
- greens;
- sesame, pumpkin and sunflower seeds;
- cold pressed vegetable oils;
- honey;
- water, ginger tea.
Note! Meat and fish should be eaten in moderation, no more than 3 times a week, fermented milk products - a little more often.
Prohibited products:
- yeast bread;
- all products made from white wheat flour;
- smoked meats;
- conservation;
- homogenized milk;
- cheese;
- legumes;
- animal fats;
- shellfish;
- coffee and cocoa;
- chocolate;
- sugar;
- alcohol.
Note! It is best to have a table of alkaline and acidic foods on hand when you are planning your home diet for a month, so it will be easier to decide which indulgences you can afford.
Sample menu for an alkaline diet for a month:
| Day | Breakfast | Snack | Dinner | Snack | Dinner |
| Monday | Hot toast with cheese | Your choice: citrus, banana, apple, a handful of dried fruits, vegetable smoothie | Rice with vegetables | Your choice: a fruit, a handful of berries, a plate of vegetable broth | Chicken breast with cabbage |
| Tuesday | Vegetable salad dressed with oil | Durum pasta with mushrooms | Fish with fresh vegetables | ||
| Wednesday | 2 egg omelet | Chicken meatballs with stewed vegetables | Salad with yogurt dressing | ||
| Thursday | Cottage cheese with grated apple | Mushroom soup | Any seafood | ||
| Friday | Kefir with fruit and honey | Salad with curd cheese and vegetables | Kefir with herbs and garlic | ||
| Saturday | Boiled egg and orange | Puree soup with meat broth | Stewed potatoes with yoghurt gravy | ||
| Sunday | Yogurt and bread | Vegetable cutlets with tomato sauce | Tuna with tomatoes and lettuce |
You need to repeat 4 times. You can swap dishes within one meal.
Results: strict adherence to the rules of alkaline nutrition allows you to lose 10 kg or a little more on a diet per month.
Chemical diet for a month
Conceived as a therapeutic diet for people with diabetes, the diet of Dr. Osama Hamdiy suddenly found itself in great demand among overweight fighters, so much so that it quickly leaked to the Internet and gained worldwide fame under the name of the Maggi diet. It was named chemical for its ability to stimulate processes leading to increased fat burning in the body, which is achieved by a combination of certain foods.
Note! There are several options for a chemical diet, designed for different time periods. So, in the vastness of the network, you can find a detailed diet for a month, 2-3 weeks, or only 7 days.
Diet principles:
- Sugar and hot spices are completely eliminated and salt is kept to a minimum.
- 3 main meals and a couple of snacks are allowed.
- Products can be boiled, stewed, baked, but not fried.
- Drink as much water as possible, occasionally indulging yourself with a cup of coffee.
- If you decide not to resort to shortened options and honestly stretch the diet recommended by the diet for a month, you can return to it again only after a break of six months or a year.
Allowed Products:
- whole wheat bread;
- low-fat fish;
- cottage cheese and cheese;
- eggs;
- almost any vegetables except potatoes;
- fruits and berries;
- tea and coffee.
Prohibited products:
- white flour products;
- all fast food without exception;
- already mentioned potatoes;
- sausage and sausages;
- sweet bananas, grapes, dates;
- sweets of all sorts;
- soda with sugar;
- alcohol.
The menu of the first week on a chemical diet:
| Day of week | Breakfast | Dinner | Dinner |
| Monday | 2 boiled eggs and 1/2 grapefruit | Fruits | Boiled beef, 200 g |
| Tuesday | Grilled chicken, tomatoes and orange | Repeatable breakfast menu | |
| Wednesday | Rye bread with feta cheese and tomatoes | Grilled meat | |
| Thursday | Fruits | Boiled beef with green salad | |
| Friday | 2 boiled eggs with stewed vegetables | Baked fish with lettuce and orange | |
| Saturday | Fruits | Steamed meat | |
| Sunday | Repeating tuesday menu | Steamed vegetables |
Menu of the second week on a chemical diet:
| Day of week | Breakfast | Dinner | Dinner |
| Monday | 2 boiled eggs and 1/2 grapefruit | Beef with cucumbers | 2 eggs with green salad and grapefruit |
| Tuesday | Fish and lettuce | ||
| Wednesday | Fish and lettuce | ||
| Thursday | Vegetables without oil, 2 eggs and cheese | Steamed or water omelet with vegetables | |
| Friday | Fish cooked in one of the dietary ways | ||
| Saturday | Boiled chicken, tomatoes, orange | ||
| Sunday | Baked chicken with tomatoes and orange | Assorted fruits |
Menu of the third week on a chemical diet:
| Day of week | Dishes |
| Monday | Permitted fruit - as much as necessary |
| Tuesday | Raw and baked vegetables |
| Wednesday | Vegetables or fruits to choose from |
| Thursday | Fish (not fried!), Cabbage and lettuce |
| Friday | Boiled or baked chicken |
| Saturday | Fruit - 1 type on Saturday and 1 on Sunday |
| Sunday |
Menu of the fourth week on a chemical diet:
| Day of week | Dishes |
| Monday |
Chicken - 400 g Steam fish - 200 g Tomatoes and cucumbers (3 and 4 pcs.) Grapefruit Bread |
| Tuesday | Repeating the menu with replacing chicken for boiled beef - 200 g |
| Wednesday |
Cottage cheese - 100 g Vegetable stew without oil - 200 g Tomatoes - 2 pcs. 2 citrus of your choice Bread |
| Thursday |
Chicken - 400 g Tomatoes and cucumbers - 2 pcs. Orange Bread |
| Friday |
Omelet on the water Tomatoes - 3 pcs. Cabbage - 100 g Grapefruit |
| Saturday |
Steam fish - 200 g Cottage cheese - 150 g Cucumber Tomato Bread |
| Sunday |
Chicken - 200 g Cottage cheese - 100 g Vegetable salad - 200 g Orange Grapefruit |
Results: with a lot of overweight in 30 days of the diet, some people go up to 25 kilograms!
Striped diet for a month
Perhaps this is one of the most effective diets for a month, not based on scientific calculations or big names. But nevertheless, acting!
The striped diet is called because all 30 days you will have to "jump" from strip to strip: from a rather hungry white kefir day to a hearty colored one. To maintain such a diet is easier, because whenever you want to go beyond the acceptable menu, like the book Scarlett O'Hara, you will say to yourself: "I will eat this tomorrow, you have to wait quite a bit."
Allowed Products:
- beef and poultry;
- lean fish;
- Rye bread;
- eggs;
- fermented milk products with a fat content of 1 to 2.5%;
- cereals;
- vegetables, fruits and berries;
- nuts;
- cold pressed vegetable oils;
- Coffee and tea.
Prohibited products:
- wheat flour bread;
- Salo;
- fast food;
- all types of conservation;
- sausage and sausages;
- smoked meats;
- bakery;
- sugar;
- sweet soda and energy drinks.
Note! One glass of good wine is allowed per day.
Striped diet for a month by day:
| Day of week | Day | Breakfast | Dinner | Dinner |
| Monday | White | 1.5 l of kefir + 100 g of porridge in water or 150 g of chicken or 2-3 fruits | ||
| Tuesday | Normal | Oatmeal with berries | Vegetable soup, stewed vegetables with beef | 150 g cottage cheese |
| Wednesday | Normal | Buckwheat porridge with onions | Broth, boiled chicken, salad | Steamed fish |
| Thursday | White | Repeat Monday menu | ||
| Friday | Normal | Rice with vegetables | Vegetable soup, beef with cabbage | Egg and kefir |
| Saturday | Normal | Any porridge other than semolina | Turkey with raw vegetables | Chicken meat with cucumbers |
| Sunday | White | Repeat Monday menu | ||
The alternation of white and color days continues until the end of the diet. Between main meals on colorful days, you can snack on fruits, nuts, kefir, bread, unsweetened cocoa.
Result: for a month on a striped diet, you can lose from 6 to 10 and even 12 kilos.
Liepaja diet for a month
This interesting diet, based on strict control of the amount of portions eaten, food compatibility and daily regimen, was born in the Estonian city of Liepaja, where Dr. Lev Khazan received his patients. The first testers of the technique developed by the doctor were his patients.
The basic principles of the Liepaja diet:
- Strict control of portions. Ideally, you should eat no more than 1200 kcal per day.
- Three meals a day with a difference of 5, 5 hours between approaches to the table.
- Mandatory adherence to the daily routine. In particular, losing weight needs to sleep at least 8 hours a day.
- Abundant use of clean water - 1.75 liters per day in winter and 2 liters in summer.
- Skin care, so that quick weight loss does not cause it to sag.
- Control of well-being. Blood pressure, pulse and blood sugar should be measured daily.
Note! The diet menu for weight loss calculated for a month can be extended by 2-3 months, supplementing it with the intake of vitamin and mineral complexes.
Allowed Products:
- meat, poultry and fish, including fatty varieties;
- high-quality doctor's sausage;
- eggs;
- skimmed milk;
- low-fat kefir and sour cream;
- most vegetables and fruits;
- nuts;
- bread;
- greens;
- butter and vegetable oil;
- honey.
Note! Tea and coffee should be drunk without sugar, milk, cream, lemon and sweetener.
Prohibited products:
- pastries and pasta;
- sweet fruits;
- sugar, jam, jams;
- sweet soda:
- alcohol.
An approximate menu of an effective diet for a month:
| Day of week | Breakfast | Dinner | Dinner |
| Monday | Bread, cheese, butter | 3 vegetable salad and juice | Fish with vinaigrette |
| Tuesday | Toast with cheese | Favorite fish and juice | Greek salad with kefir |
| Wednesday | A pair of hard boiled eggs | Vegetables cooked with cheese | Vinaigrette with fish cakes, bread and milk |
| Thursday | Hot toast with cheese | Favorite fish and juice | Vegetables with cheese |
| Friday | A couple of eggs and bread | Light mayonnaise salad and juice | Vegetable salad, fish cakes, cheese and milk |
| Saturday | Bread and cheese | Fish baked with vegetables, juice | Hot toast, salad and kefir |
| Sunday | Cottage cheese with pieces of nuts and honey | Fruit and milk | Milk |
Result: Liepaja diet works unhurriedly but reliably. If the weight is small, it takes 5-8 kg, but if there really is a lot of surplus - up to 15 kg.
Watch a video about the most effective diets for a month:
Finally, we recall that every diet is a kind of stress for the body, so start it slowly and control your well-being.
