A weekly diet is a reasonable compromise between exhaustive fasting days and a long diet as a way of life. The last option is, of course, the most effective in the long term, but what if you need to lose weight here and now - for example, for holidays, a party or a date? We will tell you how to build a balanced and satisfying diet menu for a week, and the results will pleasantly surprise you.
A diet for a week is a good solution if you want fast results. Find out what rules to follow not only to lose weight, but also to consolidate your success.
Diet for a week: briefly about the main thing
Length:a week.
Result:from minus three kilograms.
Rules:limit the caloric content of the daily diet, exclude some foods.
Characteristics:a type of express diet, not suitable for regular use.
Authorized products:vegetables, fruit, 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 diseases of the gastrointestinal tract and endocrinological disorders. Before you start a diet, make sure to consult a doctor and do the necessary tests.
What should your diet look like for a week? Does it make sense to suddenly stop eating all fatty foods, or completely remove carbohydrates from the menu? We will not surprise you, but the truth is that it is better to stick to a balanced diet and healthy eating principles. Most scientists have 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 a diet, if only because you can live for such a period on motivation alone, and you will not have time to be bored with the limited list of products. However, the effect of a diet for a week will be as short-lived as the period of restriction. If you immediately return to your normal diet, the kilograms will return. Below we will tell you how to leave the diet correctly 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 of them are very effective over a short period of time. We will also tell you about some original diets, but we still recommend taking the following rules as a basis for a classic diet for a week.
healthy diet rules for a week
Of course, dieting for a week won't help you get rid of what's been accumulating for much longer. But she will be able to foster a taste of good eating habits and give encouragement through a "plumline" that is still tangible.
Eat a varied diet
Healthy eating principles that should be followed on a week-long diet are a varied diet. Have meat, grains, fresh vegetables and fruit, dairy products, mushrooms and herbs on your table. If the body receives the full range of essential substances, microelements, vitamins, minerals, amino acids, then calorie restrictions will not cause any harm.
Count calories
Here it is, the biggest pitfall of the diet 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 special calculators are easy to find on the Internet. Calculate your basal metabolic rate and subtract 20-30 percent. This should be the daily calorie intake. But under no circumstances should it go below 1000 kcal per day - nutritionists do not welcome such serious restrictions.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, and then you 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 have recently 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. Just if you don't want to eat early in the morning, have breakfast when your body is definitely awake.
Choose fresh food rather than processed food
You will definitely have to give up snacks, burgers and roll 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 these calories leaves a lot to be desired.
Plan your menu in advance
All the above rules should have given you the idea that such a diet needs to be planned in advance. If you are hungry, and for the intended meal there is only sausage in the fridge, then you eat it, convincing yourself that nothing will happen from one meal. And you know how it ends. But if you prepare all the vegetables and meat the day before and plan the menu, the chances of 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 great. You can count on minus three to five kilograms. But if, immediately after the event that you lost weight, you return to your usual diet, and even begin to break away from days of hardship and hardship, the weight will return with an increase. Therefore, you must leave the diet gradually for a week - you do not need to watch the caloric content of your diet so closely, 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 weight lost will not come back.
sample diet menu for a week
The convenience of a diet for a week is also that the menu can be written in detail for the entire period.
When sticking to a diet for a week, try not to skip meals so that you don't feel hungry. Foods are best stewed, boiled or baked. 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 according to your calorie intake.
Monday
- Breakfast: boiled egg, whole grain bread, 100 g low-fat cottage cheese, half a grapefruit.
- Lunch: thin borscht, 100 g of boiled veal, beetroot salad with prunes.
- Dinner: 150 g of lean steamed fish, one boiled potato.
- Snacks: apple, tomato.
Tuesday
- Breakfast: unsweetened oatmeal, carrots and celery.
- Lunch: 100 g of boiled beef, salad of cucumbers, tomatoes and radishes.
- Dinner: white yogurt without fillers, bran, 100 g low-fat cottage cheese.
- Snacks: half an avocado, whole grain bread.
Wednesday
- Breakfast: chicken broth, 100 g of boiled chicken fillet, two rye breads.
- Lunch: cabbage soup, 100 g of lean meat, spinach.
- Dinner: 200 g low-fat cottage cheese with grated apple.
- Snacks: an 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 of low-fat cottage cheese with dried 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: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, whole grain bread, beet and carrot salad.
- Dinner: vegetable stew.
- Snack: low-fat cottage cheese with prunes.
Sunday
- Breakfast: two-egg omelette, tofu.
- Lunch: 100 g of boiled beef, lentils, cucumber and tomato salad.
- Dinner: 100 g of baked turkey, grain bread, bell pepper.
- Snacks: plain yogurt, 30 g almonds.
original diets for a week
We talked about the most balanced diet option for the week, which, however, will require your attention: you need to monitor calories and take care of your daily cooking. There are other diet options where the list of foods is reduced much more, but these diets promise better results. The downside is that these diets are not suitable for everyone, so you should not try them in any case 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 dishes, seafood, seaweed and soy cheese, as well as vegetables, with some permitted fruit. 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 contains healthy omega-3 fats. Avoiding foods with added sugar will also benefit your health. However, the diet also has its own risks. It is quite tough, so it can be a result of stress due to hunger. Doctors do not recommend sticking to it for a long time.
Diet on kefir and buckwheat
A diet that everyone knows, attractive in its budget and scary in its intensity. 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 recommend modifying the approach a little and adding fresh vegetables and dried fruits to the diet. Even with such a rest, you can expect great results - from minus three kilos per week.
The advantage of a buckwheat diet for a week is that, despite the meager diet, you do not feel hungry. The 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. 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. Lactic acid prebiotics help to digest well, not only kefir itself, but also other foods. In addition, kefir is a source of protein and calcium.
egg diet
Another diet that will bring results quickly. But as in the previous case, we recommend 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 initial weight and personal metabolic characteristics. The effect is achieved thanks to biotin, which eggs are rich in. It accelerates carbohydrate and lipid metabolism. It is very easy to plan a menu - every meal includes eggs, you can eat grapefruit for breakfast, and supplement the eggs with fresh or stewed vegetables at other meals.