A weekly diet is a reasonable compromise between exhausting fasting days and prolonged dieting as a way of life. The latter option, of course, is the most effective in the long term, but what if you need to lose weight here and now, for example, for a vacation, a party or a date? We tell you how to create a balanced and satisfying dietary menu for a week, the results of which will pleasantly surprise you.
A diet for a week is a good solution if you need quick results. Find out what rules to follow to not only lose weight, but also consolidate your success.
Diet for a week: briefly about the main thing.
Duration:one week.
Result:from minus three kilograms.
Rules:limit the calorie content of the daily diet, exclude various foods.
Peculiarities:a type of express diet, not suitable for regular use.
Authorized products:vegetables, fruits, cereals, lean meats, dairy products.
Prohibited products:fatty meats, lard, baked goods, foods with added sugar, store-bought sodas and juices.
Contraindications:They can be any disease of the gastrointestinal tract and endocrinological disorders. Before starting a diet, be sure to consult a doctor and undergo the necessary tests.
What should your diet be like for a week? Does it make sense to suddenly stop eating all fatty foods or completely eliminate, say, carbohydrates from the menu? We will not surprise you, but the truth is that it is best to follow a balanced diet and healthy eating principles. Most scientists share the same opinion and there is no point in not believing them: their claims are based on a lot of research.
For example, an expert, associate professor of nutrition at Harvard Medical School, Deirdre Tobias, talked about this based on data from 53 diet studies, in which more than 68, 000 people participated. The best results were obtained by those who followed a balanced diet.
A week is a good period for dieting, if only because you can survive that period with motivation alone and you won't have time to get bored with the limited list of products. However, the effect of a week-long diet will be as short as the restriction period. If you immediately return to your usual diet, the kilograms will return. Below we will tell you how to correctly 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 distances. We also tell you about some original diets, but we still suggest adopting the following rules as a basis for a classic diet for a week.
Healthy diet rules for a week.
Of course, a diet for a week will not help you get rid of what you have accumulated for much longer. But you will be able to instill in them a taste for good eating habits and motivate them through a still tangible "plumb line. "
Eat a varied diet
The principles of healthy eating that should be followed during 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 entire range of necessary substances, microelements, vitamins, minerals and amino acids, calorie restrictions will not cause any harm.
count calories
Here is the main diet mistake for a week. No matter how you look at it, to lose weight you have 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 to 30 percent. This should be your daily calorie intake. But under no circumstances should you go below 1000 kcal per day; Nutritionists do not appreciate such severe restrictions.
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 during a diet for a week, you should also choose healthy foods: it could be a tomato with salt, but definitely not a sandwich. Although lately scientists have been saying that the importance of breakfast is overrated and that you should eat it when you are hungry, breakfast is important within this food system. Only if you don't want to eat very early in the morning, have breakfast when your body is definitely awake.
Choose fresh foods instead of processed foods
You'll definitely have to give up nuggets, burgers, and bagel and pizza deliveries for a week. These foods usually contain a variety of flavor enhancers and will satisfy your hunger only for a short time, and you will soon want to eat again. Well, let's not even talk about the fact that they are very high in calories, but the quality of these calories leaves a lot to be desired.
Plan your menu in advance
All of the above rules should have led you to the idea that such a diet must be planned in advance. If you are hungry and there are only sausages in the refrigerator for the indicated meal, you will eat them, convincing yourself that nothing will happen with just one meal. And you know how it ends. But if you prepare all the vegetables and meats the day before and plan the menu, the possibility of a breakdown will be minimized.
Diet results for a week: what to expect and how to maintain it
If you follow all the rules, the result can be impressive. You can count on less than three to five kilograms. But if, immediately after the event due to which you lost weight, you return to your usual diet, and even begin to break away from the days of hardship and hardship, the weight will return with an increase. Therefore, you should gradually abandon the diet for a week; You do not need to follow the calorie content of your diet so closely, but continue to choose vegetables and lean meats as the basis of the menu. Then there is a chance that at least some of the weight lost will not be regained.
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.
If you follow a diet for a week, try not to skip meals so you don't feel hungry. It is best to stew, boil or bake food. For drinks, choose unsweetened coffee or tea. If you feel like your portions are too small, try drinking a glass of warm water before meals. We offer you a model menu for the week, adjust it to your caloric intake.
Monday
- Breakfast: boiled egg, cereal bread, 100 g of skimmed cottage cheese, half a grapefruit.
- Lunch: lean borscht, 100 g of boiled beef, beet salad with prunes.
- Dinner: 150 g of lean steamed fish, one boiled potato.
- Snacks: apple, tomato.
Tuesday
- Breakfast: unsweetened oatmeal, carrot 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, cereal bread.
Wednesday
- Breakfast: chicken broth, 100 g of boiled chicken fillet, two rye bread.
- Lunch: cabbage soup, 100 g of boiled lean meat, spinach.
- Dinner: 200 g of skimmed cottage cheese with grated apple.
- Snacks: orange, a couple of cucumbers.
Thursday
- Breakfast: buckwheat porridge, a glass of low-fat kefir, fresh tomato salad.
- Lunch: grilled fish, rice, cucumber.
- Dinner: 200 g of skimmed cottage cheese with dried apricots or prunes.
- Snacks: kiwi, grapefruit.
Friday
- Breakfast: two hard-boiled eggs, salad of tomatoes, cucumbers and bell peppers.
- Lunch: boiled chicken fillet, buckwheat, sliced vegetables.
- Dinner: tuna, boiled green beans.
- Snacks: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: lean 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 baked turkey, cereal bread, bell pepper.
- Snacks: natural yogurt, 30 g of almonds.
Original diets for a week.
We are talking about the most balanced diet option for the week, which, however, will require your attention: you have to control calories and take care of daily cooking. There are other diet options where the list of foods is reduced significantly more, but these diets promise greater results. The bad thing 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 basic principles are low calorie content, maximum protein and fiber, minimum carbohydrates. The diet is based on dishes of fish, shellfish, seaweed and tofu, as well as vegetables, with some fruit allowed. You are expected to use simple, often seasonal, ingredients in your 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 carries its own risks. It is quite strict, so it can cause hunger stress. Doctors do not recommend keeping it for a long time.
Diet based on kefir and buckwheat.
A diet familiar to everyone, attractive in its budget and terrifying in its severity. Only buckwheat and kefir sound normal if we are talking about a fasting day, and as a test of willpower if we are talking about a longer period. As a diet for the week, we suggest modifying the approach slightly and adding fresh vegetables and nuts to the diet. Even with this relaxation you can expect impressive results: from less than three kilos per week.
The advantage of a buckwheat diet for a week is that, despite the meager diet, you will not feel hungry. The carbohydrates in cereals are complex, so the feeling of satiety lasts a long time. In addition, buckwheat has a rich vitamin and mineral composition. It contains fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, vitamin B and 18 amino acids. Kefir contains beneficial lactic acid bacteria that aid digestion. Lactocultures of prebiotics help to digest well not only kefir, but also other foods. In addition, kefir is a source of protein and calcium.
egg diet
Another diet that will give you results quickly. But as in the previous case, we suggest modifying the egg diet and adding at least vegetables and grapefruits to the egg diet. The egg diet for a week shows the best results: in seven days you can lose five kilograms, but, of course, the final figure depends on your starting weight and your personal metabolic characteristics. The effect is achieved thanks to biotin, in which eggs are rich. Accelerates the metabolism of carbohydrates and lipids. It's very easy to plan a menu: every meal includes eggs, you can eat grapefruit for breakfast and complement eggs with fresh or stewed vegetables at other meals.