The most effective diets per week: approximate menu for weight loss

Useful products and sports girl

A fast diet is a good way to get rid of more kilos for the summer season or before an important event.The results with the correct approach are impressive 5-10 kg.

There are many varieties of diets, so it is easy to choose the perfect for you.It is important to remember that men need to consume 300 calories a day that women.During a weekly diet, it is better not to abuse intensive physical effort.Enough of ordinary walks (2 hours each).

Cleaning diet

The most effective weight loss begins with intestinal cleaning.There are special energy systems for this.

A weekly cleaning diet not only helps lose weight, but also improves health, helps put the appearance in order.Thanks to this, slags are eliminated, improve metabolism.In such diet, you can lose weight up to 2-3 kg per week, and in 2 months you can launch 20 kg.But doctors advise to take breaks and change a diet to a regular healthy diet (alternative).

It is allowed to use the following products, both individually and combining:

  • plant products;
  • porridge (but without oil);
  • Whole grain flour products;
  • Dairy -Milk low fat products;
  • Bird, rabbit, beef and fish, but in a small volume.

Example menu for a week:

Day

Menu

The first day is to drink

Only freshly squeezed juices are allowed (the half diluted with water), herbal teas (sugarless)

The second is the vegetable

  1. Breakfast is a cabbage salad.
  2. Snack - Pepine.
  3. Lunch: beet baked in the oven, a fresh vegetable salad.
  4. Snack - Pepine.
  5. Dinner - Vegetable Salad

The third is drinking

The first day menu is repeated

The room is fruit

  1. Breakfast: apple.
  2. Spindle: grapefruit.
  3. Lunch: baked apples.
  4. Split: Apple.
  5. Dinner: Toronja

The fifth is the protein

  1. Breakfast: Yogurt.
  2. Spindle: 1 boiled egg.
  3. Lunch: White flesh of boiled chicken.
  4. Snack: a small shrimp.
  5. Dinner - Pisces for a couple

The sixth is drinking

The first day menu is repeated

The seventh is mixed

  1. Breakfast: 2 boiled eggs.
  2. Spindle: apple salad, grapefruit and bananas.
  3. Lunch: Chicken broth.
  4. Spindle: an apple and banana salad.
  5. Dinner: fresh vegetables

You must drink up to 2 liters of liquid per day.

Low calorie diet

A good option to lose weight is a low diet in heats.Thanks to this, you can get rid of up to 3 kg per week and sometimes 4.5 kg.The main rule is to reduce the number of calories consumed, for women up to 1200, for men, up to 1,500 kcal.Other rules must also be followed:

  1. Make the main low -calming dishes with a high protein content.The fat in the stomach, the sides and other parts of the body will disappear, but the muscle mass will not decrease.
  2. Do not use more than 100 g of carbohydrates per day and fat, up to 80 g.
  3. The portations are small: in 150-300 g.Eat 5 times a day.
  4. Reduce the amount of salt.
  5. Exclude alcohol.
  6. Drink at least 2 liters per day.

The allowed products include:

  • Bakery products made of thick flour;
  • low -fat meat and fish;
  • SOUR -MILK PRODUCTS;
  • Saracen wheat cereal, barley and barley;
  • Fruits, berries, vegetables and herbs, nuts.

Vegetable oil is used only to reproduce salads.We will have to abandon completely from:

  • sugar and sweets;
  • fried;
  • sharp;
  • smoked meats;
  • sausages;
  • fat;
  • canned food;
  • sauces;
  • pasta.

Example menu:

RECEPTION TIME

Menu

Breakfast

200 g of gachas, 1 apple

Sandwich

200 g of vegetable salad

Dinner

Vegetable soup and 100 g of boiled meat

Sandwich

50 g of curd dough

Dinner

150 g of boiled fish and stewed vegetables

Strict diets

A strict diet is considered one of the strictest for rapid weight loss.That is why you need to have a good motivation.Thanks to food at home, less 10 kg can fall in 7 days.If the diet extends, then up to 17 kg, but must take breaks, that is, change to a healthy diet.

Approximate menu:

Day

The diet

First

From morning to 18. 00 it is only allowed to drink clean water, to about 3 liters, dividing into small portions

Second

Drink kefir during the day, up to 2 liters.Fat content: no more than 2.5%

Third

Coma 600 g of cottage cheese during the day, dividing into several meals.Embarrassed

Four

Coma apples during the day, up to 1.5 kg.Fresh or baked in the oven can be consumed

Fifth

There are fresh vegetable salads.The 1 tablespoon is allowed.l.vegetable oil or lemon juice

Sixth

Vegetables.They can boil, salads.Vegetable soup is also adequate

Seventh

Like the first day, you are allowed to drink only water

Buckwheat

Another option for a strict but effective weekly diet is Sarracene wheat.You are allowed to eat only cereal in the water.It is required to do it:

  1. Pour 1 cup of clean sarracene wheat 2.5 cups of boiling water.
  2. He insists on the thermos all night.

Distribute the porridge received for the whole day.

It is allowed to drink 1 liter of kefir and 1.5 liters of water per day, decoctions based on herbs, smoothies, non -carbonated mineral water are allowed.Thanks to such a diet, you can lose around 5-10 kg per week.

Kefir

The next version of a strict diet is kefir.It is necessary to drink up to 1.5 liters of this product with a fat content of up to 2.5%per day.The entire kefir volume is supposed to be divided into 6 meals.There must be equal breaks between them.

In addition to the kefir, you can eat vegetables and fruits (500 g each).Such diet gives a good result to 5-7 kg per week.

Simple diet

A simple diet will help get rid of bad eating habits and change only healthy foods.Give good results: 3 kg per week, while the result will be stable.

Diet rules:

  1. The last meal is 18. 00.
  2. Eat 4 times a day.The food must enter the body into small portions, but often.Then digestion, metabolism improves.A break between meals: no more than 3.5 hours.
  3. Eating only when a feeling of hunger appears.You can't eat excessively.
  4. Half an hour before food, drink a glass of water.
  5. You can cook food just for a couple, stew, cook.This will help maintain the beneficial properties of products.Frying is strictly prohibited.
  6. Follow the drink regime: use at least 1.5 liters of liquid per day.It must be predominantly pure water.
  7. Exclude alcohol.
  8. Reject products that stimulate appetite.This is especially true for acute.
  9. To abandon all cereals, except barley pearl, Sarracene wheat and oatmeal.

Bananas and grapes are prohibited.

With a light diet for breakfast, the following options are adequate:

  • Gachas and berries;
  • Muesli and Apple;
  • Fruit salad with the addition of 2 tablespoons.l.yogurt;
  • Castel with fruits.

As the first lunch dishes, chicken broth, vegetable soup are suitable.You can complement with whole wheat bread.

From the second dishes, stew, boiled fish or meat, boiled eggs are allowed.As garnish, placed with cabbage, vegetable stews are suitable for them.After 1.5 hours, you need a snack.For this, passing plums, compote, juice, fruit.Dinner should be a glass of kefir or orange, kiwi.

Protein

Protein diet is considered one of the most effective.In a week you can fall to 10 kg.The main principle is the reduction of fats and carbohydrates to the maximum.The main dishes are fish, birds and low fat.It is strictly forbidden to fry, use oil also: you can steamed, cook, bake in the oven.Thanks to such products, hunger will definitely not be tormented during the diet.

You need to eat 3 times a day.We will have to abandon completely:

  • Sahara;
  • confectionery;
  • Fatty dairy products;
  • canned food;
  • semi -final products;
  • sweet fruits;
  • Vegetables with a high starch content.

For breakfast, lunch and dinner, meat, poultry or fish, approximately 150 g is necessarily based.Fresh vegetables are used as garrison.From them you can make a salad, soy sauce, lemon juice, balsamic vinegar.Twice a week, meat intake can be replaced with cottage cheese.

Be sure to drink 2 liters of liquid.It can be pure water, tea and even natural coffee.But sugar and its substitutes cannot be added.A decoction of grass, compote, newly squeezed juices are allowed.

Vegetable

The next version of a weekly diet is the vegetable.So that I can fall to 10 kg per week.Vegetables are a low rating product, they are easily digested, they do not contain sugar, but rich in vitamins, minerals and other beneficial substances.

There are several types of vegetable diet:

  1. Strict.You are allowed to eat only vegetables.
  2. Vegetable.Croats, nuts, mushrooms, fruits and berries are allowed.
  3. Protein.In addition, you can consume dairy products.
  4. Balanced.In this case, the boiled chicken breast is also allowed.

As breakfast for a week, you can use:

  • cottage cheese;
  • sauerkraut;
  • cucumbers and eggs;
  • boiled asparagus;
  • cottage cheese;
  • Carrot salad.

The vegetable soup usually serves lunch as the first dish.Eggs or chicken breast are suitable for the second.You can also extinguish vegetables.For dinner, you can eat a vegetable salad and a glass of kefir.

Dietary recipes

You can diversify your menu with simple but useful dishes.

Sin vinaigretteVinaigrette without potatoespotatoes

You will need:

  • Carrots - 2 PCs.;
  • Beet - 2 pcs.;
  • Chucrut - 100 g;
  • Green canned guels - 4 tablespoons.L.;
  • olive oil - 5 ml;
  • Lemon juice - 5 ml;
  • Salt is for flavor.

Preparation:

  1. Boil carrots and beets.
  2. Peel and cut.
  3. Add all other ingredients.

"Spring" salad

You will need:

  • yogurt - 100 ml;
  • Elldo and parsley - 50 g each;
  • Pepinos - 3 PCs.;
  • Rábanos - 100 g;
  • Beijing Pabbage - 500 g;
  • Tomatoes - 2 PCs.;
  • Salt is for flavor.

Preparation:

  1. Wash all vegetables.
  2. Add chopped vegetables, salt.
  3. Pour yogurt.

Chicken salad "Luz"

You will need:

  • spinach - 190 g;
  • Chicken fillet - 130 g;
  • Tomato - 1;
  • avocado - 1;
  • Bulgarian pepper - 1;
  • Salt is for flavor.

Preparation:

  1. Cut the pepper and spinach and boil for 2 minutes in slightly salted water.
  2. Boil the chicken fillet separately and cut.
  3. Mix with spinach and pepper.
  4. Clean and move the avocado in a blender.
  5. Mix with vegetables and chicken.

Salad made of chucrut and jerusalem artichoke

You will need:

    Salad made of chucrut and jerusalem artichoke
  • Chucrut - 150 g;
  • Fresh corn - 150 g;
  • Daikon - 100 g;
  • Jerusalem Alchoke - 250 g;
  • Apple - 1 PC.;
  • Grenades grenades - 25 g;
  • Parsley and green onions: for a pinch;
  • Lemon juice - 5 ml.

Preparation:

  1. Rinse and clean the root.
  2. The artichoke, dike and apple of Jerusalem in a grater.
  3. Rush the cabbage with lemon juice and tighten.
  4. Muela the Greens.
  5. Mix all ingredients.

Sorrel Soup and Beetroot Tops

For diet soup, you will need:

  • Acedera - 300 g;
  • Beet tops - 300 g;
  • Green onions and dill;
  • Sour cream - 1 tablespoon.L.;
  • Water - 1.5l.

Preparation:

  1. Rinse the upper part, akle.
  2. Cut.
  3. Boil in water for 20 minutes.
  4. Sprinkle with herbs, onions.
  5. Add sour cream.