TOP 5 most effective diets for the week. Features, dietary rules, permitted and prohibited foods. Sample menu and weight loss results.
A weekly diet is a simple and effective way to tidy up your figure. The diet does not have time to get bored, does not condemn the body to long-term rejection of favorite foods, does not require special efforts of the will, therefore it is suitable even for those who cannot get rid of breakdowns. And choosing a diet to your liking does not cost anything, because today there are a great many of them.
The keto diet
Like many low-carb diets for weight loss - Atkins, Ducan, paleo, the ketogenic or ketone diet severely cuts the amount of carbohydrates on the menu, recommending that its followers focus on protein and, oddly enough, fats.
The meaning of all this is to start a process called ketosis, during which the body, deprived of the usual energy feeding in the form of carbohydrates, after a couple of days, crumples a pod with fat reserves set aside for a rainy day and begins to extract energy from it. What is noteworthy: the muscles do not burn at the same time, as often happens during strict diets, and the feeling of hunger is felt minimal. If you feel it at all.
Ideally, BJU should be present in a weekly diet menu in the following ratio:
- Carbohydrates - 5-10% of the total diet, but not more than 100 g per day;
- Proteins - 20-25%;
- Fats - 65-70%.
Note! The body should get the coveted fats not from french fries and borscht with cracklings, but from fish, nuts, seeds, avocados and healthy oils.
The keto diet has a strictly delineated list of permitted foods:
- meat and poultry, and many supporters of such a diet include even fatty pork on this list;
- sea and river fish;
- dairy products, in particular cheeses;
- nuts and seeds;
- vegetable oils;
- green leafy vegetables;
- bread and pastries;
- fruits high in sugar (bananas, grapes) and other simple carbohydrates.
Sample keto diet menu for a week:
|Monday||Omelet with green onions, dill and cheese||Light broth, baked poultry with mushrooms||Curd casserole with berries|
|Tuesday||Baked meat soufflé with half a grapefruit for a snack||Meatball soup, beef with green beans||Steam omelet|
|Wednesday||Egg salad with leafy greens||Fish broth, salmon baked in foil on a vegetable pillow||Two dietetic bread with curd cheese|
|Thursday||Cottage cheese casserole with nuts||Broth, grilled turkey breast, bell pepper||Boiled shrimp|
|Friday||Toast with cheese and orange||Broth, cutlets with fresh vegetable salad||Caesar salad|
|Saturday||Scrambled eggs with pieces of salmon||Fish soup, seafood, cabbage salad||Toast with cheese and orange juice|
|Sunday||Cheesecakes with kefir||Chicken skewers with cucumbers and tomatoes||Two eggs with boiled green beans|
Note! Even a keto diet designed for just a week requires a smooth exit with a gradual increase in the amount of carbohydrates in the diet. In addition, it will be more effective if you eat the daily ration of products not in 3, but in 5-6 doses and do not forget to drink more clean water (up to 3 liters per day).
Results: in 7 days of the diet, you can lose from 2 to 5 kg, while maintaining a clear head, elastic muscles and a good mood.
Rumor has it that initially this style of eating was developed by the best nutritionists in England for Margaret Thatcher herself, in order to help the "Iron Lady" always stay in shape. Hence, they say, and its name went: Diet for Margaret, Maggie, Maggie …
We will not vouch for the reliability of the legend, but the fact that a diet based on a high intake of animal protein, represented primarily by eggs, works fine and is easily tolerated, is beyond doubt. As a rule, it should be adhered to for a month, but the Maggi diet planned for a week does a good job of returning the figure to its former harmony.
An important condition for adherence to the diet is strict adherence to the established menu. It is forbidden to change meals in places, look for analogues of these products and make passes, otherwise a diet aimed at stimulating certain biochemical processes in the body simply will not work. For the same reason, it makes no sense to list the permitted or prohibited foods: the former are already indicated in the diet menu, the latter are not included in it.
Egg diet menu for the week:
|Monday||2 eggs and ripe citrus. It is advisable to use grapefruit, but if you do not like its sour taste, feel free to take a juicy orange||Your choice: watermelon, melon, apricots, apples, oranges, pears, kiwi, in any quantity||Beef, lamb or poultry, boiled with a little salt.|
|Tuesday||Chicken breast, boiled or cooked in the oven, skinless||Two eggs with vegetable salad you can use for: tomatoes, cucumbers, bell peppers, carrots + citrus for a snack|
|Wednesday||Lightly toasted bread slice toast with cheese and tomato||Boiled meat of your choice|
|Thursday||Repeating Monday menu||Boiled meat can be flavored with green salad leaves|
|Friday||Steam vegetables + 2 eggs||A good portion of fish and vegetables baked in foil and an invariable citrus|
|Saturday||Repeatable Monday and Thursday menus||A piece of boiled or oven-cooked meat with vegetables|
|Sunday||Chicken breast with steamed vegetables, tomato salad and citrus||Vegetable stew|
Note! It is very important to drink at least 2-2.5 liters of pure water or tea without sugar daily.
Results: a 1 week diet is not as effective as a monthly "race", but if you follow the rules carefully, by Sunday you will not be able to count 2-4 extra pounds.
Since the famous "Kremlin" is another variation on the theme of protein diets, you will not be bothered by hungry rumbling in your stomach, and your hair, skin and muscles will not suffer from a lack of protein.
True, the diet is not designed for speedy weight loss - it is adhered to for weeks, months and even years. But as a "probe" necessary to understand how this nutritional method suits you and what results to expect from it, the seven-day period is quite justified.
Allowed Products: Anything that is not prohibited.
Foods to limit consumption:
- starchy vegetables (other than potatoes);
- juice from packages;
- sweet fruits - grapes, bananas.
All foods with a high glycemic index receive a certain number of points or carbohydrate units in the Kremlin diet system - y. e. So, meat is assigned no more than 1 point, dairy products - from 3 to 5. Vegetables and fruits, depending on their starch and sugar content, can pull both 2 and 10 points. Well, and the index of flour products often exceeds fifty! Losing weight needs to plan his diet so as to gain no more than 40 cu per day. e.
An approximate menu of the Kremlin diet for a week:
|Monday||4-egg fried eggs with grated cheese and a slice of lean ham||Oven-cooked fish with mushrooms and squid salad with olives||Apple||200 g boiled chicken fillet with tomato and fermented milk drink||38|
|Tuesday||Curd snack with herbs, spread on a loaf of bread and decorated with circles of 2 boiled eggs||100 g pork with salad (tomato, pepper, oil)||Water||100g oven-cooked or grilled chicken breast with the same amount of steamed cauliflower||22|
|Wednesday||2 eggs and cheese||Beef, pork or poultry shashlik (100 g) and a salad of your favorite vegetables with butter||Water||200 g steamed fish with one medium tomato and herbs, drinking unsweetened yogurt||24|
|Thursday||4 sausages, garnished with 100 g of cauliflower salad||100 g of classic lamb kebab and 150 g of fresh vegetable salad with mushrooms||30 g of any nuts||200 g of fried fish and the same amount of leafy greens||22|
|Friday||Portion of cottage cheese (200 g) with spicy herbs for taste||Hearty vegetable salad with olives, egg and pieces of pork loin||30 g peanuts||200 g of boiled fish, a nice piece of cheese (100 g) and red wine, and unsweetened yogurt before bed||29|
|Saturday||Scrambled eggs from 2 eggs with ham and 100 g of cheese||A piece of dry skillet or grilled meat weighing about 100 g, seafood salad and red wine||Apple||200 g fish with lettuce (100 g), seasoned with unsweetened yogurt||32|
|Sunday||4 sausages garnished with 100 g squash caviar||200 g baked or grilled chicken breast with the same amount of leafy greens||30 g walnuts||200 g of boiled low-fat meat, 100 g of tomatoes with unsweetened yogurt dressing||39|
Note! Finish each meal with a glass of unsweetened tea or water. Dinner is supposed to be 4 hours before bedtime.
Results: it is believed that for a woman, a diet for a week or two can be not only a way to deal with 3 or even 5 kilos, but also help to tighten the skin, making it more elastic and smooth.
Just as in the case of the "Kremlin", it is not entirely correct to call a short transition to a similar style of eating for a week a diet for weight loss. Its menu is so varied, thoughtful and seductive that it is more a kind of gastronomic philosophy that has been followed all life than a strict set of rules and restrictions. But it is difficult for a person with established eating habits to immediately master the principles of traditional Mediterranean cuisine, so a week or two allotted for a close acquaintance with it can be an effective help.
Tip: dust off your steamer and grill! All recipes for Mediterranean Diet Week only allow for the healthiest options for food resistance.
The Mediterranean diet offers those who are losing weight:
- eat more vegetables in red, orange and green;
- generously add fruits, nuts and fresh herbs to the diet;
- consume whole grains;
- lean on fish instead of meat and poultry;
- season everything you can with extra virgin olive oil;
- drink it all down with high-quality red wine;
- do not forget about clean water - at least 1.5 liters per day.
Note! One of the principles of the Mediterranean diet is that if something can be eaten raw, there is no reason to cook it.
In this case, the ban includes:
- red meat;
- animal fats;
- semi-finished products;
- fast food;
- sauces from the store;
- everything that contains preservatives, stabilizers and dyes;
- sweets, with the exception of dried fruits.
It is advisable to at least partially replace salt with herbs and spices, and use honey instead of sugar.
Sample menu of the Mediterranean diet for a week:
|Monday||Porridge in water or milk with a handful of berries||Your choice: fresh fruit, homemade oatmeal cookies without sugar, kefir, yogurt, nuts, dried fruits||Steamed fish with vegetables||Caprice salad|
|Tuesday||Curd casserole with herbs or fruits||Naval pasta and zucchini stew||Yogurt with banana|
|Wednesday||Fruit salad dressed with unsweetened drinking yogurt||Vegetable stew with boiled rice, a slice of cheese||Pasta with seafood|
|Thursday||2 egg omelet with cottage cheese and a slice of whole grain bread||Tomato soup, small chop, fresh vegetables||Stuffed pepper|
|Friday||Fruit muesli with milk||Fish baked with cheese||Sandwich with tuna, tomatoes and feta cheese|
|Saturday||Whole grain bread sandwich with ham and cheese||Chicken kebab with vegetables||Avocado salad with lemon juice and cheese|
|Sunday||Cottage cheese with fresh herbs and cucumber||Fish fillet with sour cream and herbs dressing, grilled vegetables||Any seafood|
Note! It is better not to eat cereals, cereals and pasta for dinner, and to enhance the effect of the diet with increased physical activity.
Results: after a delicious Mediterranean seven-day session, 3-5 kg will go away, jeans will fit on you better, hair will shine, skin will delight you with a fresh look, and the body will find lightness and fill with energy.
Well-known TV presenter and certified nutritionist Elena Malysheva has launched her own line of dietary products that allow you to lose weight without tedious calculations and wasting time for cooking. However, not everyone has the opportunity to eat ready-made sets, even if we are talking only about a seven-day "weight loss marathon".
Fortunately, it is not at all necessary to rush to a pharmacy or a specialty store in order to use the TV presenter's technique: it is enough to take into account the principles of correct weight loss formulated by her.
According to Elena Malysheva, the diet menu for weight loss - for a week or more - should be based on the following principles:
- No hunger strikes! You need to eat every 2-3 hours in small portions, no more than 250 g each.
- No rush! Food must be chewed thoughtfully and thoroughly so that the process of splitting it goes as efficiently as possible and begins already in the oral cavity.
- More liquid! You need to drink 2 liters of clean water and green tea per day.
Note! For effective weight loss, it is not recommended to exceed the rate of 1200 kcal per day.
Favorite dietary foods of the TV presenter are:
- lean meat;
- fermented milk products;
- cereals - oatmeal, buckwheat, pearl barley, millet;
- vegetables, except starchy;
- unsweetened fruits and berries;
- any greens.
At the same time, an effective diet for a week cannot, under any circumstances, contain:
- flour, with the exception of whole grain bread;
- potatoes, carrots and beets;
Note! Malysheva advises not to combine cereals and bread with protein products in one meal, and also, if possible, reduce the time for heat treatment of dishes.
An approximate menu of the Malysheva diet for a week:
|Monday||Buckwheat steamed in the evening with vegetables and fruit||Your choice: grapefruit, cheese with tomatoes, Greek salad, cottage cheese, egg||Boiled lean meat with cabbage and cucumber salad||Your choice: an apple, an orange, half a pomegranate, yogurt or kefir with pieces of fruit, nuts||Apple baked with dried fruits, yogurt|
|Tuesday||Steamed omelet with tomatoes and bell peppers||Chicken cutlet with stewed zucchini||Vegetables stewed with mushrooms|
|Wednesday||Oatmeal in milk with a handful of berries||Baked or boiled fish with vegetable stew||Eggplant rolls with cheese|
|Thursday||Vegetable casserole with cheese||Chicken soup and vegetable salad||Steamed cheesecakes|
|Friday||Barley porridge with squash caviar||Brown rice with dried fruits||Boiled or baked fish with green beans|
|Saturday||Chicken breast sandwich||Stewed cabbage with beef||Chicken breast with vegetable salad|
|Sunday||Millet porridge with dried fruits||Cheese-baked chicken breast and vegetable salad||Curd casserole and kefir|
Note! One of the main recommended diet products for the week is fresh herbs, which can be added to any meals and in any quantity.
Result: Malysheva's diet allows you to remove from 3 to 6 kg in a seven-day period, make the stomach flatter, and the waist more pronounced.
Which diet for the week is better - watch the video:
Do not forget that even a gentle diet is stressful for the body, so losing weight should be treated with caution, regardless of whether it lasts a week or a month. In addition, any style of nutrition has its own contraindications, therefore, people with chronic diseases and pregnant women should make a decision about losing weight only after consulting a doctor.