The weekly diet is a reasonable compromise between grueling fasting days and extended fasting as a lifestyle. Of course, the last option is the most effective in the long run, but what if you need to lose weight right here and now - for example, on vacation, at a party or on a date? We tell you how to build a balanced and satisfying diet menu in a week, the results will surprise you.
Dieting for a week is a good solution if you need quick results. Learn what rules to follow to not only lose weight but also consolidate your success.
Diet for a week: briefly about the main thing
Period:a week.
Result:from minus three kilograms.
Rule:Limit calorie content in your daily diet, exclude certain foods.
Characteristic:a type of crash diet, not suitable for regular use.
Authorized products:vegetables, fruits, cereals, lean meat, dairy products.
Prohibited products:fatty meats, lard, baked goods, foods with added sugar, soda, and store-bought juices.
Contraindications:they can be any gastrointestinal diseases and endocrine disorders. Before starting a diet, be sure to consult your doctor and undergo the necessary tests.
What should your diet be like for a week? Would it make sense to suddenly stop eating all fatty foods, or completely eliminate carbohydrates from the menu? We won't surprise you, but the truth is that it's best to stick to a balanced diet and healthy eating principles. Most scientists share the same opinion, and there is no reason not to believe them - their claims are based on a lot of research.
For example, one expert, associate professor of nutrition at Harvard Medical School, Deirdre Tobias, spoke about this based on data from 53 dietary studies, involving more than 68, 000 people. The best results are shown by people who follow a balanced diet.
A week is a suitable amount of time for a diet, if only because you can survive that period only thanks to motivation and you will not have time to get bored with a limited list of products. However, the effects of a one-week diet will only be short-term as the duration is limited. If you immediately return to your usual diet, the kilograms 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 over short distances. We will also tell you about some initial diets, but we still recommend applying the following rules as a basis for a classic diet for a week.
Rules for a healthy diet for a week
Of course, a week's diet won't help you get rid of what has accumulated over time. But she will be able to form good eating habits and motivation through a still tangible "plumbing".
Eat a varied diet
The principles of healthy eating should be followed in a one-week diet that includes a varied diet. Keep meat, grains, fresh vegetables and fruits, dairy products, mushrooms and herbs on your table. If the body receives all the necessary substances, trace elements, vitamins, minerals, amino acids, then calorie restriction will not cause any harm.
Count calories
Here it is, the main pitfall of a one-week diet. No matter how you look at it, to lose weight you have to eat less. We will not state 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 the daily calorie intake. But in no case should you drop below 1000 kcal per day - nutritionists do not welcome such severe restrictions.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, and then you will not have time to get hungry for the next meal. For a snack during your diet for a week, you should also choose healthy foods - it can be tomatoes with salt, but definitely not a sandwich. Although scientists have recently said that the importance of breakfast is overrated and that you should eat when hungry, breakfast is still very important in this food system. As long as you don't want to eat early in the morning, eat breakfast when your body is definitely awake.
Choose fresh foods instead of processed foods
You'll definitely have to give up nuggets, burgers and delivery of rolls and pizza for a week. Such foods often contain a variety of flavor enhancers and 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 very high in calories, but the quality of these calories leaves much to be desired.
Plan your menu in advance
All the above rules will probably make you think that such a diet needs to be planned in advance. If you're hungry and the only planned meal is hot dogs in the refrigerator, you'll eat it, convincing yourself that just one meal won't go wrong. And you know how it ends. But if you prepare enough vegetables and meat the day before and plan your menu, the risk of spoilage will be minimized.
Diet results in a week: what to expect and how to keep it off
If you follow all the rules, the results can be impressive. You can count on minus three to five kilograms. But if immediately after the event you lost weight, you return to your usual diet and even begin to get rid of difficult and difficult days, the weight will return at an increased level. Therefore, you need to gradually leave the diet for a week - you do not need to closely monitor the calorie content of your diet, but continue to choose vegetables and lean meat as the basis of the menu. Then it's likely that at least some of the weight lost won't come back.
Sample diet menu for one week
The convenience of a week-long diet also lies in the fact that the menu can be written out 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 food. For drinks, choose unsweetened coffee or tea. If you feel like the portion size is too small for you, try drinking a glass of warm water before meals. We provide a sample menu for the week, adapt it to your calorie intake.
Monday
- Breakfast: boiled eggs, cereal bread, 100 g low-fat cheese, half a grapefruit.
- Lunch: lean borscht, 100 g of boiled veal, beet salad with prunes.
- Dinner: 150 g steamed lean fish, one boiled potato.
- Snacks: apples, tomatoes.
Tuesday
- Breakfast: unsweetened oatmeal, carrots, and celery.
- Lunch: 100 g boiled beef, cucumber, tomato and radish salad.
- Dinner: white yogurt without fillers, bran, 100 g low-fat cottage cheese.
- Snacks: half an avocado, multi-grain bread.
Wednesday
- Breakfast: chicken broth, 100 g of boiled chicken fillet, two rye bread.
- Lunch: cabbage soup, 100 g boiled lean meat, spinach.
- Dinner: 200 g low-fat cheese with grated apple.
- Snacks: 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 low-fat cottage cheese with apricots or prunes.
- Snacks: kiwi, grapefruit.
Friday
- Breakfast: two boiled eggs, tomato salad, cucumbers and bell peppers.
- Lunch: boiled chicken fillet, buckwheat, sliced vegetables.
- Dinner: tuna, boiled green beans.
- Snacks: apples, pears.
Saturday
- Breakfast: dried apricot porridge.
- Lunch: low-fat fish soup, rice, multi-grain bread, beet and carrot salad.
- Dinner: stewed vegetables.
- Snacks: low-fat cheese with prunes.
Sunday
- Breakfast: two omelets, tofu.
- Lunch: 100 g boiled beef, lentils, cucumber and tomato salad.
- Dinner: 100 g grilled turkey, grain bread, bell pepper.
- Snacks: plain yogurt, 30 g almonds.
Initial diet for a week
We talked about choosing the most balanced diet during the week, which, however, will require your attention: you need to monitor calories and pay attention to daily cooking. There are other diet options where the food list is significantly reduced, but these diets promise better results. The downside is that these diets are not suitable for everyone, so in no case should you try them without consulting your doctor.
Japanese diet
The Japanese seven-day diet can be used as a weekly diet. Its basic principle is 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 and some fruits are allowed. Expect 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's quite strict so it can lead to stress due to hunger. Doctors do not recommend sticking with it long term.
Diet on kefir and buckwheat
A diet that's familiar to everyone, appealing to the wallet, and terrifyingly serious. Just 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. Regarding the diet during the week, we advise you to slightly modify the approach and add fresh vegetables and dried fruits to the diet. Even with such relaxation, you can expect impressive results - from minus 3 kg per week.
The advantage of a buckwheat diet for a week is that even though the diet is small, you will not feel hungry. Carbohydrates in cereals are very complex, so the feeling of fullness lasts a long time. In addition, buckwheat also has a rich composition of vitamins and minerals. It contains fiber, potassium, calcium, zinc, iron, phosphorus, copper, magnesium, folic acid, B vitamins and 18 amino acids. Kefir contains beneficial lactic acid bacteria that help with digestion. Prebiotic cultures help with good digestion of not only kefir but also other foods. In addition, kefir is also a source of protein and calcium.
egg diet
Another diet that will give quick results. But as in the previous case, we recommend modifying the egg diet and adding at least vegetables and grapefruit to the egg diet. Egg diet for a week shows the best results - in seven days you can lose 5 kg, but of course, the final figure depends on the initial weight and your individual metabolic characteristics. The effect is achieved thanks to biotin, which is rich in eggs. It accelerates carbohydrate and lipid metabolism. Planning a menu is very easy - every meal has eggs, you can eat grapefruit for breakfast and supplement eggs with fresh vegetables or stewed vegetables at other meals.