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The most effective diet per week: Approximate menu for weight loss

Useful products and sports girl

A quick diet is a good way to get rid of the summer season or before an important event.The results with the right approach are impressive minus 5-10 kg.

There are many types of diets, so it's easy to choose the perfect for yourself.It is important to note that men need to consume 300 calories a day like women.During your weekly diet, it is better not to abuse intense physical effort.Quite a regular walk (2 hours each).

Cleansing diet

The most effective weight loss begins by cleaning the bowel.There are special energy systems for this.

Not only does a cleaning weekly diet help you lose weight, it also improves health and helps you organize your appearance.As a result, the slags are removed and the metabolism is improved.For such a diet, you can lose 2-3 kg per week and throw 20 kg within 2 months.However, doctors advise you to take a break and to switch from the diet to regular healthy diets.

We can use the following products, both separately and in combination:

  • plant products;
  • porridge (but without oil);
  • whole -claw flour products;
  • Dairy product -mil low greasy products;
  • Bird, rabbit, beef and fish, but in a small amount.

Example menu for a week:

Day

Menu

The first day is drinking

Only clean water, freshly pressed juices (diluted with water), herbal teas (without sugar) are allowed

The second vegetable
  1. Breakfast cabbage salad.
  2. Snack - cucumber.
  3. Lunch: Beets baked in the oven, fresh vegetable salad.
  4. Snack - cucumber.
  5. Dinner - vegetable salad

The third drinking

The menu of the first day is repeated

The fourth is the fruit
  1. Breakfast: Apple.
  2. Snack: grapefruit.
  3. Lunch: fried apple.
  4. Snack: Apple.
  5. Dinner: Grapefruit

The fifth is the protein
  1. Breakfast: yogurt.
  2. Snack: 1 boiled egg.
  3. Lunch: boiled chicken white meat.
  4. Snack: A little shrimp.
  5. Dinner - Pisces for a couple

The sixth is drinking

The menu of the first day is repeated

The seventh mixture
  1. Breakfast: 2 boiled eggs.
  2. Snack: apple salad, grapefruit and banana.
  3. Lunch: chicken soup.
  4. Snack: apple and banana salad.
  5. Dinner: Fresh vegetables

Drink 2 liters of liquid daily.

Low -calorie diet

A good opportunity for weight loss is a low -calorie diet.This allows you to get rid of up to 3 kg a week, sometimes 4.5 kg.The main rule is to reduce the number of calories consumed - for women for men - up to 1500 kcal.Other rules must also be followed:

  1. Prepare the main low -calorie foods with tall proteins.Fat in the stomach, sides and the rest of the body disappears, but muscle mass does not decrease.
  2. Use up to 100 g of carbohydrate daily and fats up to 80g.
  3. The ports are small at 150-300 g.Eat five times a day.
  4. Reduce the amount of salt.
  5. Except for alcohol.
  6. Drink at least 2 liters per day.

Among authorized products include:

  • bakery products made from coarse flour;
  • Low fatty meat and fish;
  • Sour -milk products;
  • buckwheat, barley and barley cereals;
  • Fruits, berries, vegetables and herbs, nuts.

Vegetable oil is only used to refill salads.We have to leave completely:

  • sugar and sweets;
  • roast;
  • acute;
  • smoked meats;
  • sausage;
  • fat;
  • conserve;
  • sauces;
  • dough.

Example menu:

Betting time

Menu

Morning

200 g porridge, 1 apple

Snack

200 g of vegetable salad

Dinner

Vegetable soup and 100 g of cooked meat

Snack

50 g of cottage cheese

Dinner

150 g of cooked fish and steamed vegetables

Strict diet

Strict diet is considered one of the most stringent weight loss.That's why you need to have a good motivation.Thanks to home food, you can throw minus 10 kg in 7 days.If you extend your diet to up to 17 kg, but you have to take a break, that is, switch to healthy eating.

Approximate menu:

Day

The diet

First

From morning to 18.

Second

Drink Kefir during the day - up to 2 liters.Fat content - up to 2.5%

Third

Eat 600 g of cottage cheese during a day, divided into several meals.Muddy

Fourth

Eat apples during the day - up to 1.5 kg.Can be consumed fresh or baked in oven

Fifth

There are salads from fresh vegetables.Allowed to be in season 1.l.vegetable oil or lemon juice

Sixth

Vegetables.Cooks, salads.Vegetable soup is also appropriate

Seventh

Like the first day, only water can be drink

Buckwheat

Another option for strict but effective weekly diet is buckwheat.It is possible to eat only cereals on the water.You need to prepare:

  1. Pour 1 cup of pure buckwheat 2.5 cups boiling water.
  2. Stick to the thermos all night.

Divide the resulting oatmeal all day.

Let it drink 1 liter of kefir and 1.5 liters of water a day, herbal decoctions, smoothies, mineral non -carbonated water.Thanks to such a diet, you can lose about 5-10 kg a week.

Kefir

The next version of the strict diet is kefir.You should drink up to 1.5 liters of such a product with 2.5%fat daily.The total amount of kefir should be divided into 6 meals.They must be an equal break between them.

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

Diet

A simple diet will help you get rid of bad food habits and can only switch to healthy foods.It gives good results - 3 kg a week, while the result will be stable.

Dietary Rules:

  1. The last meal is up to 18 00.
  2. Eat four times a day.Foods need to enter the body in small portions but often.Then the digestion improves the metabolism.Pause between meals - up to 3.5 hours.
  3. Only eat when a feeling of hunger appears.You can't get over.
  4. Half an hour before a meal, drink a glass of water.
  5. You can only cook food for a couple, roast, cook.This helps to maintain the beneficial properties of the products.Baking is strictly forbidden.
  6. Follow the drinking system - use at least 1.5 liters of liquid daily.Mostly clean water.
  7. Except for alcohol.
  8. Contact products stimulating appetite.This is especially true for acute.
  9. To leave all cereals, except for pearl barley, buckwheat and oatmeal.

Banana and grapes are forbidden.

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

  • porridge and berries;
  • muesli and apples;
  • Fruit salad with 2 tablespoons.l.yogurt;
  • With curd with fruit.

Because the first lunch, the chicken soup, the vegetable soup is suitable.You can complement it with whole grain bread.

The second dish, the stew, the cooked fish or the meat are permitted to cooked eggs.As a hospital, steamed cabbage, vegetable stews were for them.After 1.5 hours you need a snack.For this, the plums, the compote, the juice, the fruit are recommended.Dinner must be either a glass of kefir or orange, kiwi.

Protein

The protein diet is considered one of the most effective.It may fall to 10 kg in a week.The main principle is the maximum reduction of fats and carbohydrates.The main dishes are low greasy fish, poultry and meat.Baking and using oil is strictly forbidden - you can cook, cook, cook in the oven.Thanks to such products, hunger will certainly not torture it during the diet.

You should eat three times a day.We have to leave completely:

  • Sahara;
  • confectionery;
  • fatty dairy products;
  • conserve;
  • semi -developed products;
  • sweet fruits;
  • Vegetables with high starch content.

It definitely relies on breakfast, lunch and dinner, meat, poultry or fish - approx.150 g.Fresh vegetables are used as a side dish.You can make salad, soy sauce, lemon juice, balmy vinegar.Twice a week, meat intake with cottage cheese.

Be sure to drink 2 liters of liquid.It can be clean water, tea and even natural coffee.But the sugar and its substitutions cannot be added.Grass decoction, compote, freshly pressed fruit juices are allowed.

Vegetable

The next version of the weekly diet is vegetable.So it can fall 10 kg a week.Vegetables are low calorie products, easy to digest, do not contain sugar, but also rich in vitamins, minerals and other charity.

There are many types of plant diets:

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

You can use it as a breakfast for a week:

  • cottage cheese with greens;
  • sauerkraut;
  • cucumbers and eggs;
  • Cooked asparagus;
  • cottage cheese casserole;
  • Carrot salad.

Vegetable soup is usually served for lunch as the first dish.Egg or chicken breast is suitable for the second.You can also extinguish the vegetables.You can eat a vegetable salad and a glass of kefir as dinner.

Eating recipes

The menu can diversify with simple but useful foods.

Without vinaigretteVineyard without potatoespotato

Will need:

  • Carrots - 2 pieces;
  • Beetroot - 2 pcs.;
  • cabbage - 100 g;
  • Green canned peas - 4 tablespoons.L.;
  • Olive oil - 5 ml;
  • Lemon juice - 5 ml;
  • The taste of the salt.

Preparation:

  1. Boil the carrots and beets.
  2. Peeling and cutting.
  3. Add all the other ingredients.

Salad "spring"

Will need:

  • Yogurt - 100 ml;
  • Korony and parsley - each 50 g;
  • Cucumber - 3 dc.;
  • radishes - 100 g;
  • Beijing cabbage - 500 g;
  • tomatoes - 2 pieces;
  • The taste of the salt.

Preparation:

  1. Wash and cut all the vegetables.
  2. Add chopped greens and salt.
  3. Pour yogurt.

Chicken salad is "light"

Will need:

  • spinach - 190 g;
  • Chicken Filé - 130 g;
  • Paradise - 1;
  • avocado - 1;
  • Bulgarian Bors - 1;
  • The taste of the salt.

Preparation:

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

Salad made of cabbage and Jerusalem artichoke

Will need:

    Salad made of cabbage and Jerusalem artichoke
  • cabbage - 150 g;
  • Fresh corn - 150 g;
  • Daikon - 100 g;
  • Jerusalem artichoke - 250 g;
  • Apple - 1 PC.;
  • Grenade granules - 25 g;
  • Parsley and green onions - with a pinch;
  • Lemon juice - 5 ml.

Preparation:

  1. Rinse and clean the root.
  2. Grind Jerusalem artichoke, dam and apple file.
  3. Roll the cabbage with lemon juice and press.
  4. Polish the greens.
  5. Mix all the ingredients.

Soup soup and beetroot top

You will need diet soup:

  • Salt - 300 g;
  • Beetroot top - 300 g;
  • Green onions and dill;
  • Sour cream - 1 tablespoon.L.;
  • Water - 1.5l.

Preparation:

  1. Rinse the top, sorrel.
  2. Cut.
  3. Boil in water for 20 minutes.
  4. Sprinkle with herbs and onions.
  5. Add sour cream.