A weekly diet is a reasonable compromise between tiring Fridays and a long diet as a lifestyle. The last option is of course the most effective in the long run, but what if you need to lose weight here and now - for example, for a holiday, a party or a date? We tell you how to build a balanced and satisfying diet in 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 you should follow to not only lose weight, but also to strengthen your results.
Diet for a week: briefly about the main thing
Length:a week
Result:from minus three kilos.
Rules:limit the calorie content of the daily diet, exclude a number of foods.
Distinctive features:a type of fast food that is not suitable for regular use.
Allowed Products:vegetables, fruits, cereals, lean meat, dairy products.
Prohibited products:fatty meats, lard, baked goods, foods with added sugar, soda and commercial juices.
Contraindications:they can be any gastrointestinal and endocrine diseases. Before starting a diet, be sure to consult a doctor and undergo the necessary tests.
What should your diet be like for a week? Is it wise to suddenly stop eating all fatty foods, or to completely remove carbohydrates from the menu, for example? We will not surprise you, but the truth is that it is best to stick to a balanced diet and a balanced diet. Most scientists are of the same opinion, and there is no point in disbelieving them - their statements are based on a lot of research.
A week is a good period for a diet, if only because you can survive such a period with motivation alone, and you will not have time to get bored with a limited menu. However, the effects of a one-week diet will be as short-lived as the restriction period. If you immediately return to your normal diet, the pounds will return. Below we will tell you how to stop the diet correctly so that this does not happen.
Of course, there are many weekly diets. And while 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 we still recommend adopting the following rules as a basis for a classic diet for a week.
Rules for a healthy diet for a week
Of course, a diet for a week will not help you get rid of what has accumulated much longer. But she will be able to instill a taste for good eating habits and encourage through a still tangible "plum line".
Eat a variety of foods
The principles of healthy food that should be followed on a weekly diet include a variety of foods. Include meat, cereals, fresh vegetables and fruits, dairy products, mushrooms and herbs on your table. If the body receives the full range of necessary substances, micronutrients, vitamins, minerals, amino acids, then calorie restriction will not cause any harm.
Count calories
Here it is, the main pitfall of the diet for a week. No matter how you look at it, to lose weight you need to eat less. We will not mention a specific number of calories, because it is very individual, but it is easy to find specific calculators on the Internet. Calculate your basal metabolic rate and subtract 20-30 percent. This should be your daily calorie intake. But under no circumstances should you go below 1000 kcal per day - such severe restrictions are not welcomed by nutritionists.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often and you simply won't have time to get hungry at the next meal. For a snack on a diet for a week, you should also choose healthy food - 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 when you are hungry, breakfast is important within this food system. Just in case you don't want to eat from very early in the morning, eat breakfast when your body is definitely awake.
Choose fresh foods rather than processed foods
You will definitely have to give up gold nuggets, burgers and delivery of rolls and pizzas for a week. Such foods often contain a variety of flavor-enhancing substances and satisfy hunger only for a short time, and soon you 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 led you to the idea that such a diet needs to be planned in advance. If you are hungry and for a certain meal there is only a hot dog in the fridge, you eat it and convince yourself that nothing will happen from just 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 failure are reduced.
Diet results in a week: what to expect and how to maintain them
If you follow all the rules, the result can be impressive. You can count on minus three to five kilos. But if you, immediately after the event for which you lost weight, return to your usual diet and even begin to break away from the days of hardship and difficulty, the weight will return with an increase. Therefore, you need to leave the diet gradually for a week - you do not need to monitor the calorie content of the 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 loss will not come back.
Sample diet 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 as not to get hungry. It is better to stew, boil or bake food. For beverages, choose unsweetened coffee or tea. If you feel that portions are small for you, try drinking a glass of warm water before a meal. We offer a sample menu for the week, adjust it to your calorie intake.
Monday
- Breakfast: boiled egg, cereal bread, 100 g low-fat cottage cheese, half a grapefruit.
- Lunch: lean borscht, 100 g of boiled veal, beet salad with prunes.
- Dinner: 150 g of lean steamed fish, one boiled potato.
- Snack: 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.
- Snack: 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 boiled lean meat, spinach.
- Dinner: 200 g low-fat cottage cheese with grated apple.
- Snack: an orange, some 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.
- Snack: kiwi, grapefruit.
Friday
- Breakfast: two boiled eggs, salad of tomatoes, cucumbers and peppers.
- Lunch: boiled chicken fillet, buckwheat, chopped vegetables.
- Dinner: tuna, boiled green beans.
- Snack: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: Low-fat fish soup, rice, grain bread, beets and carrot salad.
- Dinner: vegetable stew.
- Snack: 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, corn bread, paprika.
- Snack: plain yogurt, 30 g almonds.
Original diet for a week
We talked about the healthiest diet 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 food list is reduced significantly more, but these diets promise more results. The downside is that these diets are not 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 fish dishes, seafood, seaweed and soy cheese, 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 that contain healthy omega-3 fats. Avoiding foods with added sugar will also benefit your health. However, the diet also comes with its own risks. It is quite strict, so it can lead to stress due to hunger. Doctors do not recommend sticking to it for long.
Kefir and buckwheat diet
A diet that everyone knows, attractive in budget and terrifying in its seriousness. Only buckwheat and kefir sounds normal if we are talking about Friday and as a test of willpower if we are talking about a longer time. As a diet for the week, we recommend changing the method slightly 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 a buckwheat diet for a week is that, despite a small diet, you will not feel hungry. The carbohydrates in grains are complex, so the feeling of satiety lasts for a long time. In addition, buckwheat has a rich combination 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. Lactocultures 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 give quick results. But as in the previous case, we recommend changing the egg diet and adding at least vegetables and grapefruit to the egg diet. An egg diet for a week shows the best results - in seven days you can lose five kilos, 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 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 supplement the eggs with fresh or cooked vegetables in other meals.