A weekly diet is a reasonable compromise between grueling fasting days and a big diet as a way of life. The last option, of course, is the most effective in the long run, 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 make a balanced and satisfying food menu for a week, the results of which will pleasantly surprise you.
A diet for a week is a good solution if you need fast results. Find out what rules you need 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 kilos.
Rules:limit the caloric content of the daily diet, exclude a number of foods.
Specific features:a kind of express diet, unsuitable for regular use.
Authorized products:vegetables, fruits, grains, lean meats, dairy products.
Prohibited products:fatty meats, lard, baked goods, foods with added sugar, soda and store-bought juices.
Contraindications:it can be any diseases 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 remove, say, carbohydrates from the menu? We will not surprise you, but the truth is that it is better 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 statements are based on a lot of research.
A week is a good period for dieting, if only because you can survive such a period only with motivation and you will not have time to get bored with the limited list of products. However, the effect of a diet for a week will be as short-term as the period of restrictions. If you immediately return to your usual diet, the pounds 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 at short range. We will also tell you about some original diets, but again we recommend adopting the following rules as a basis for a classic diet for a week.
Healthy eating rules for a week
Of course, a diet for a week will not help you get rid of what is accumulated for much longer. But it will be able to instill a taste for good eating habits and provide motivation through an even more tangible "line".
Eat a varied diet
The principles of healthy eating that must be followed in a diet for a week include a varied diet. Leave meat, grains, fresh vegetables and fruits, dairy products, mushrooms and herbs on your table. If the body receives the full range of necessary substances, trace elements, vitamins, minerals, amino acids, then calorie restrictions will not cause any harm.
Count calories
Here it is, the main pitfall of dieting for a week. Either way 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 20-30 percent. This should be your daily calorie intake. But in no case should you drink less than 1000 kcal per day - such strict restrictions are not welcomed by nutritionists.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, and then you simply will not have time to be hungry for the next meal. For a snack on a diet for a week, you should also choose healthy foods - it could be a tomato with salt, but definitely not a sandwich. Although scientists recently say that the importance of breakfast is overrated and that you should eat when you are hungry, breakfast is important in this diet. Just if you don't want to eat very early in the morning, have breakfast when your body is definitely awake.
Choose fresh foods rather than processed foods
You should definitely give up nuggets, burgers, and bread and pizza deliveries for a week. Such foods often contain a variety of flavor enhancers and will 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 those calories leaves a lot to be desired.
Plan your menu in advance
All the above rules should have led you to the idea that such a diet should be planned in advance. If you are hungry, and for the predetermined meal there is only sausage in the refrigerator, then you will eat it, convincing yourself that nothing will happen from a single meal. And you know how it ends. But if you prepare all the vegetables and meat the day before and plan the menu, the chance of spoilage will be minimized.
One Week Diet Results: What to Expect and How to Maintain It
If you follow all the rules, the result can be impressive. You can count on minus three to five kilograms. But if, immediately after the event for which you lost weight, you return to your usual diet and even begin to escape from the days of hardship and hardship, the weight will return with an increase. Therefore, you need to gradually abandon the diet for a week - you do not need to monitor the caloric content of your diet so carefully, but continue to choose vegetables and lean meat as the basis of the menu. Then there is a chance that at least some of the lost weight 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.
When following a diet for a week, try not to skip meals so you don't feel hungry. It is better to cook, boil or bake food. For drinks, choose unsweetened coffee or tea. If you feel that portions are small for you, try drinking a glass of warm water before meals. We offer a sample menu for the week, adjust it to your calorie intake.
Monday
- Breakfast: boiled egg, grain bread, 100 grams of low-fat cottage cheese, half a grapefruit.
- Lunch: lean borscht, 100 grams of boiled beef, beetroot salad with plums.
- Dinner: 150 grams of lean steamed fish, one boiled potato.
- Snack: apple, tomato.
Tuesday
- Breakfast: unsweetened oatmeal, carrots and celery.
- Lunch: 100 grams of boiled beef, salad with cucumbers, tomatoes and radishes.
- Dinner: white yogurt without fillers, bran, 100 g of low-fat cottage cheese.
- Snack: half an avocado, whole grain bread.
Wednesday
- Breakfast: chicken broth, 100 grams of boiled chicken fillet, two rye bread.
- Lunch: cabbage soup, 100 grams of boiled lean meat, spinach.
- Dinner: 200 grams of low-fat cottage cheese with grated apple.
- Snack: orange, some cucumbers.
Thursday
- Breakfast: buckwheat porridge, a glass of low-fat kefir, fresh tomato salad.
- Lunch: grilled fish, rice, cucumber.
- Dinner: 200 grams of low-fat cottage cheese with dried apricots or prunes.
- Snack: kiwi, grapefruit.
Friday
- Breakfast: two boiled eggs, salad with tomatoes, cucumbers and peppers.
- Lunch: boiled chicken fillet, buckwheat, sliced vegetables.
- Dinner: tuna, boiled green beans.
- Snack: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, grain bread, beet and carrot salad.
- Dinner: vegetable stew.
- Snack: low-fat cottage cheese with prunes.
Sunday
- Breakfast: omelet with two eggs, tofu.
- Lunch: 100 grams of boiled beef, lentils, cucumber and tomato salad.
- Dinner: 100 g roast turkey, grain bread, pepper.
- Snack: plain yogurt, 30 g almonds.
Original diets for a week
We talked about the most balanced food option for the week, which, however, will require your attention: you need to monitor 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 downside 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, minimal carbohydrates. The diet is based on fish, seafood, seaweed and soy cheese dishes, as well as vegetables, with some fruit allowed. You are expected to use simple, often seasonal ingredients for cooking. According to experts, the main advantage of this diet is that it is rich in fish, which contain healthy omega-3 fats. Avoiding foods with added sugar will also benefit your health. However, dieting also carries its own risks. It's pretty strict, so it can lead to hunger pangs. Doctors do not recommend sticking with it for long.
Kefir and buckwheat diet
A diet familiar to everyone, attractive in its budget and terrifying in its seriousness. Only buckwheat and kefir sound normal if we are talking about a fasting day and as a test of will if we are talking about a longer period. As a diet for the week, we suggest slightly modifying the approach and adding fresh vegetables and dried fruits to the diet. Even with such relaxation, you can expect impressive results - from minus three kilograms per week.
The advantage of the buckwheat diet for a week is that, despite the meager diet, you will not feel hungry. Carbohydrates in cereals are complex, so the feeling of fullness lasts for a long time. In addition, buckwheat 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 aid digestion. Prebiotic milk cultures help in good digestion not only of kefir itself, but also of other foods. In addition, kefir is a source of protein and calcium.
Egg diet
Another diet that will give fast results. But as in the previous case, we recommend modifying the egg diet and adding at least vegetables and grapefruit 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 number depends on your initial weight and your personal metabolic characteristics. The result is achieved thanks to biotin, which eggs are rich in. It accelerates the metabolism of carbohydrates and lipids. It is very easy to plan a menu - every meal includes eggs, you can eat grapefruit for breakfast and complement the eggs with fresh or boiled vegetables at other meals.