The 6 most effective diets for the week: rules and menus

4 December 2023

One week of dieting to help you lose weight and regain your slim waist

The diet during the week can be quite strict. The main task in creating this diet is to lose excess weight in a short time without damaging your health.The most effective diets always put stress on the body because the supply of many foods and nutrients and vitamins is limited. Therefore, you should first consult your doctor and follow all the recommendations of experts after stopping the diet.

egg diet

There are several versions of this diet. A weekly diet is considered most effective. There is also an express method of 3-5 days, but it is less effective.Weight loss results quickly with the egg diet. You can lose up to 10 kg of excess weight in a week. It is recommended to combine eggs with citrus fruits, green leafy vegetables and chicken - this will give a feeling of fullness and provide the body with all the necessary vitamins.A sample menu for the egg diet is as follows:

day of week	diet
on Monday	Breakfast: One orange or grapefruit, two boiled eggs, a cup of green tea; Lunch: One more fruit, preferably an orange, a boiled egg, boiled chicken fillet with herbs; Dinner: 100 grams of boiled chicken fillet, a cup of kefir
Tuesday	Breakfast: two egg omelets, a glass of freshly squeezed citrus juice; Lunch: Braised chicken tenders with sour cream sauce, two oranges, green tea; Dinner: two hard-boiled eggs, grapefruit, and a glass of milk
Wednesday	Breakfast: baked eggs with spinach, 1 teaspoon in a glass of water. Honey and lemon juice speed up metabolism; Lunch: boiled chicken fillet, grapefruit; Dinner: two boiled eggs, a glass of pure mineral water
Thursday	Breakfast: Vanilla Omelet; Lunch: Boiled chicken tenders and lettuce; Dinner: grapefruit, kiwi and a glass of mineral water
Friday	Breakfast: Egg, cucumber and leafy green salad; Lunch: two raw carrots, one cup of orange juice; Dinner: Boiled chicken slices and a cup of kefir
Saturday	Breakfast: One serving of low-fat cheese, one glass of any citrus juice; Lunch: two grapefruits, 2 boiled eggs; Dinner: Just a cup of green tea
Sunday	Breakfast: half a grapefruit, two steamed eggs; Lunch: boiled chicken fillet, orange; Dinner: mineral water

It's a simple diet, but quite strict. The only relief is that you can eat 1-2 raw eggs (not heat treated) between meals.

The last two days of the diet are almost complete fasting from dinner, even the lightest dinner. You can only drink tea or water. If you ignore this rule, you won't achieve the desired results.

Any physical activity can help increase the effectiveness of your diet. Another important condition is compliance with the drinking regime. You need to drink at least 2 liters of clean water to reduce stomach acidity.

orange diet

A weekly citrus diet is considered one of the most effective diets. Oranges are a low-calorie fruit, containing only 60-80 calories per 100 grams (depending on the variety). At the same time, they contain enough ascorbic acid (130% of the daily intake of one fruit), vitamins B, A and D, dietary fiber, which ensures a feeling of fullness because when they swell, they take up most of thevolume. Stomach.Oranges contain large amounts of iron, trace elements and beneficial organic acids. Adding citrus to your diet can improve blood circulation, activate brain function and boost immunity. This is an effective diet for reducing belly fat as it helps eliminate gas and toxins quickly.The menu for this diet is as follows:

day of week	diet
on Monday	Breakfast: one orange, one tomato, a cup of yogurt, rye toast; Lunch: Same products as breakfast; Dinner: tomato salad, green leafy vegetables, two eggs, rye toast, orange dessert
Tuesday	Breakfast: One orange, one medium tomato, a cup of natural low-fat yogurt and rye toast; Lunch: Repeat breakfast exactly; Dinner: Natural yogurt, a portion of cooked lean meat (150g chicken fillet), a piece of orange rye toast
Wednesday	Breakfast and lunch: same as the previous day Dinner: Oven-baked turkey slices (max. 170 g), rye toast, a glass of natural yoghurt, always an orange
Thursday	Breakfast: fresh cucumber, a few lettuce leaves, 100 grams of low-fat cheese, orange; Lunch: Same products; Dinner: 120 grams of boiled meat (you can choose turkey or chicken), one tomato, rye toast, a cup of natural yogurt, a green apple and an orange
Friday	Breakfast: Tomato and green leafy vegetable salad, 150g boiled seabass, rye toast, orange; Lunch: Same as breakfast; Dinner: boiled eggs, two tomatoes, a cup of yogurt, oranges

The menu for days six and seven repeats the diet from Monday and Tuesday. You can drink boiled water between meals.People with allergies to citrus fruits and chronic gastrointestinal diseases are contraindicated in the orange diet.

Buckwheat porridge diet therapy

Grains contain a lot of protein. It also contains carbohydrates, but they take a long time to digest. The product has a fairly low glycemic index, so even people with high sugar levels can consume it. In addition, buckwheat also contains a variety of unique amino acids, B vitamins and calcium that are essential for the human body.When following a diet plan, porridge is prepared in a special way:

One cup of buckwheat is brewed in boiling water overnight.
In the morning, the porridge is only heated.

Eat this dish in equal portions throughout the day.Since no salt or oil is added when cooking porridge, it has a unique taste. It is recommended to light the grains on a griddle or cast iron skillet for a few minutes before brewing. This will improve the taste of the dish.The second component of the diet is daily low-fat kefir.The 1 liter volume is divided into equal portions and consumed throughout the day. You can drink unlimited amounts of water.The diet turned out to be very strict. To combat it, you can add herbal tea containing lemon and ginger root to your diet. At the same time, you need to take a vitamin complex for a week because the body does not get enough nutrients.There is also a mild diet option that can bring good results. A sample menu looks like this:

meal time	diet
breakfast	Buckwheat without added salt and sugar
Lunch	100 g low-fat cottage cheese or 1 cup natural unsweetened yogurt
dinner	Any fresh non-starchy vegetable salad, 100g poached chicken fillet
Afternoon tea snacks	apple
dinner	Buckwheat porridge without salt or sugar

It is recommended to drink a glass of kefir in the evening to improve digestion.

bomenthal diet

The Bomenthal Diet is a relatively new and effective technique that allows for some freedom in food choices.The main rule is the daily energy valueThe diet should not exceed 1000-1200 calories.Calorie counting should be recorded in a diary (written in a regular paper notebook or downloaded a special application).Within reason, any food may be included in the diet as long as the total amount of calories does not exceed the prescribed amount. That said, if you really want to enjoy chocolate, grapes, and ice cream, you can afford it, but the menu needs to consider deducting those calories. Taking this principle into account, eating a piece of bread or a bun is allowed. It is believed that such a diet is easier to maintain from a psychological point of view. If a person eats properly (a low-calorie diet does not allow him to eat a lot of chocolate), the fat on the sides, thighs and abdomen will disappear, and at the same time the person who loses weight will not be restricted.

Breakfast should account for 30% of daily caloric intake, snacks should account for 10%, lunch should account for 40%, and dinner should account for 20%. It is recommended to obtain calories through protein foods and fiber-containing vegetables rather than carbohydrate foods. The portion size of a meal should not exceed 200 grams.

Food can be boiled, steamed, and grilled, but not fried. Only semi-finished products, canned foods, smoked foods and sweet carbonated drinks were completely excluded from the diet.You need to drink 2 liters of clean water every day.Physical activity is not recommended at this time because the body does not have enough energy for physical activity. If a person does not want to stop training, he can add 200 calories to his diet on the day he goes to the gym.The Bomenthal diet assumes that a person makes his own menu according to the rules mentioned above. The main thing is to count the calorie content of dishes and record them in a food diary. This makes it easier to stay within the norm. You need a scale in your kitchen to know the exact weight of your food.

hypoallergenic diet

This diet not only promotes weight loss, but is also necessary to eliminate allergic reactions. The energy value of your menu depends on your lifestyle. If the physical activity is high enough, it can reach 2000-2200 calories per day. If swelling occurs, it is recommended to minimize the consumption of salt and free fluids (i. e. no more than 1-1. 5 liters of water per day).The diet should be moderate, that is, potential allergens are eliminated from the diet, dishes should be cooked only, and in extreme cases, grilled meat without crusting. When cooking chicken or fish soup, it is recommended to change the soup three times.Completely exclude from the diet:

semi-finished products;
Nuts of any kind;
Tangerine;
chocolate, coffee and cocoa;
baked goods;
All types of confectionary products;
Egg;
mushroom;
fatty meat and fish;
Vegetables with high amounts of essential oils, such as horseradish;
Red fruits and berries (e. g. , raspberries, strawberries).

Allowed product list:

lean meat;
vegetarian soup;
buckwheat and oatmeal;
Boil or bake potatoes;
green vegetables;
Dry wheat bread;
Low-fat cottage cheese, unsweetened natural yogurt;
Baked apples, pears.

The list of permitted and prohibited products may change on a case-by-case basis. Follow this diet for three weeks.

Diet in the cold season: How to stay warm and healthy?

In winter, people often like to eat hearty dishes, thick soups, and fried meats, which have a negative impact on the body. Nutritionists advise not to give in to this craving, but also not to go to other extremes.A strict diet in winter is only recommended for residents of warm countries. During the cold season, most of the energy obtained from food is used to warm the body. Therefore, it is recommended to increase the level of animal protein in the diet.You need to follow the following rules:

Before heading out into the cold weather, eat some dishes made with beans, carrots, and beets. Breakfast consists of eggs, oatmeal with dried fruits or buckwheat porridge. Lunch - lean meat. Desserts can be dried plums, apricots and raisins.
After frost, stay warm with dishes such as chicken and vegetable soup, vegetable stew, pumpkin, carrots, and parsnips. Cook all these with spices like ginger, cinnamon, cardamom, black pepper and red chilli. For dessert, have sweet apples, pears, and bananas.
Do not drink alcohol before going out in the cold, and do not eat honey, oranges, or ginger (can only be eaten after returning to a warm room).

The amount of dairy products in the winter diet should be reduced since the substances they contain have a cooling effect.

Dietary nutritional characteristics of men and women

General dietary rules are similar for men and women, but there are some differences. Their fat accumulation varies. In women, they are deposited on the buttocks and thighs. Men - abdomen, waist, neck.Fat cells also serve different purposes. It is more difficult for women to lose weight because hormone synthesis occurs in adipose tissue. Its deficiency can lead to deficiencies in the latter and problems with the reproductive system. Girls who follow a strict diet are at higher risk of infertility.Therefore, for women, the most effective way to lose weight is not strict dieting, but proper nutrition, calculating daily caloric intake, and adding proteins, complex carbohydrates, and fats that meet physiological standards into the diet.Men are advised to include more fiber-containing vegetables in their diet, get protein from dietary meat and fish, and avoid fried and fatty foods. Protein levels can even increase through intense physical activity.

diabetes diet

For diabetes, it is recommended to follow the treatment rules in Table 9. It is designed for those with high blood sugar levels and relatively little "excess" fat accumulation. If you are severely obese, the nutritional rules are the same, but total caloric intake should be reduced.The main recommendations for this diet are as follows:

Eat small, frequent meals (5-6 times a day).
Maximum carbohydrate limit.
Reduce fat intake. It's important to limit foods that contain high amounts of "bad" cholesterol. These are fat, butter, eggs. In case of severe obesity, it is recommended to completely remove them from the menu.
Limit how you cook food. All products can be boiled or cooked in a double boiler or, as a last resort, baked in the oven; less stewing is allowed, but frying is not allowed. When cooking meat or fish soup, the first and second soup must be drained.
The daily energy value of the diet should not exceed 2100 calories, and for obese people, the energy value should not exceed 1400 calories.

Diabetics are prohibited from eating the following foods:

any semi-finished product, including meat or fish;
sugary products;
semolina and pasta made from high-quality flour;
some dairy products;
ready-made sauces, especially hot and salty ones;
Sweet fruits - bananas, dates, figs, grapes in any form.

The following products are allowed:

Lean meats—chicken, turkey, rabbit, and sometimes pork;
Cereals and legumes - very limited quantities;
Buckwheat, oats, millet, barley porridge;
Unsalted low-fat cheese, cottage cheese, kefir, natural yogurt;
Vegetables - but in limited quantities, since they also contain carbohydrates (you should choose vegetables with less than 5% carbohydrates, these are different types of cabbage, cucumbers, tomatoes, pumpkins, green leafy vegetables, eggplants);
Fruit - green apples, any sweet and sour berries.

You can drink green tea, coffee with milk, but no sugar, and rosehip soup. Juice is not prohibited, but packaged juice contains a lot of sugar and various additives, so it is recommended to choose homemade drinks.A sample daily menu for diabetes is as follows:

meal time	diet
breakfast	Steamed egg rolls
Lunch	2 apples
dinner	Pumpkin Cream Soup, Grilled Chicken Tenders
Afternoon tea snacks	Cheesy Casserole with Sweet and Sour Berries
dinner	Boiled shrimp and fresh vegetable salad

If you are sick, you should get specific advice about the nutrition of your family's meals from your doctor.

Nutrition for gastritis

In this case, it is necessary to follow the principles of therapeutic nutrition and not seek rapid weight loss.Some nuances of treatment and nutrition differ between acute and chronic illnesses. But there are general rules: if acute gastritis attacks or chronic gastritis worsens, it is necessary to start a therapeutic fasting for 1-2 days so that the body can eliminate all toxins.For gastritis, drink thick soup, rice or oatmeal, to which you can add a little butter. The next step is to cook porridge - rice, oatmeal or buckwheat - to a liquid consistency and boil it in water. Then, dishes made from various lean meats are added to the diet and first passed through a meat grinder. These can be steamed cutlets or soufflés. After a while, it is acceptable to include vegetables in the diet, but not raw, but boiled or stewed. Eggs can be eaten as omelets, steamed eggs or soft-boiled eggs. You can drink berry jelly, sugar-free milk tea, and rosehip soup.

It is forbidden to drink any fermented milk drinks, which usually increase stomach acidity. It is also recommended to avoid wheat bread, especially fresh bread. In extreme cases, toast can be substituted.

You must exclude raw fruits, sweets, coffee and sweet carbonated drinks from your diet. Meals should be divided into portions - 5-6 meals per day.

pancreatitis diet

Pancreatic disease is inflammatory in nature. With it, the organ begins to digest itself. Therefore, in pancreatitis, diet is particularly important - it should not activate the production of pancreatic juice and should not exacerbate the inflammatory process. The diet should be adjusted according to this principle.Eliminate from the diet:

Bisques (not only meat and fish, but also vegetables and mushrooms);
fried and fatty foods;
bacon;
Any canned food and marinades;
spicy snacks;
Verjuice;
chocolate and coffee;
cream cake;
Alcohol;
Sweet carbonated drinks.

You should not eat foods that contain a lot of crude fiber. These are beans, different types of cabbage.It is recommended to eat potatoes, beets, carrots and pumpkins in cooked or baked form, or in pureed form if the condition worsens. Purees with a variety of ingredients are allowed, such as pumpkin or carrots and potatoes.You can have thick soups, including oatmeal soups, protein omelets, and low-fat cottage cheese. You can drink unsweetened tea or clean, gas-free drinking water. Vitamins are taken individually as part of a special complex.

recipe

In order to reduce psychological and physiological problems caused by diet, it is necessary to make the menu sufficiently diverse. Therefore, it is recommended to choose in advance recipes for dishes suitable for a specific nutritional system.