A weekly diet is a sensible compromise between strenuous 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 a vacation, a party or a date? We will tell you how to create a balanced and satisfying diet menu for 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 need to follow to not only lose weight, but also consolidate your success.
Diet for a week: briefly to the essentials
Duration:Week.
Result:from minus three kilograms.
Regulate:Limit the calorie content of the daily diet and exclude a number of foods.
Particularities:a kind of express diet, not suitable for regular consumption.
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:These can include all 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 look like for a week? Does it make sense to suddenly stop eating fatty foods or, for example, to completely eliminate carbohydrates from your diet? We won't surprise you, but the truth is that it's best to stick to a balanced diet and healthy eating principles. Most scientists agree, and there is no point in disbelieving them - their statements are based on extensive research.
For example, an expert, associate professor of nutrition at Harvard Medical School, Deirdre Tobias, spoke about this based on data from 53 nutritional studies in which more than 68, 000 people took part. Those who ate a balanced diet showed the best results.
A week is a good period for a diet, if only because you can survive such a period based on motivation alone and do not have time to get bored with the limited list of products. However, the effect of a week-long diet will be as short-term as the period of restrictions. If you immediately return to your usual diet, the kilograms 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 although not all of them work according to the principle described above, some are very effective at short distances. We will also introduce you to some original diets, but we still recommend adopting the following rules as the basis for a classic diet for a week.
Rules for a healthy diet for a week
Of course, a week-long diet will not help you get rid of what has been accumulating for much longer. But it will manage to awaken and motivate the taste for good eating habits through a still tangible "lot".
Eat a varied diet
The principles of healthy eating that should be followed when following a week-long diet include a varied diet. Leave meat, cereals, fresh vegetables and fruits, dairy products, mushrooms and herbs on your table. If the body receives the full spectrum of necessary substances, microelements, vitamins, minerals and amino acids, calorie restrictions cannot cause any harm.
count calories
Here it is, the biggest danger of dieting for a week. No matter how you look at it, to lose weight you have to eat less. We don't mention the specific number of calories because it is very individual, but special calculators can easily be found 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 strong restrictions are not welcomed by nutritionists.
Eat five times a day
Breakfast, lunch, dinner and two snacks - eat little and often, then you simply won't have time to get hungry for the next meal. As a snack for a week's diet, 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 when you are hungry, breakfast is important in this nutritional system. If you don't want to eat early in the morning, eat breakfast when your body is definitely awake.
Choose fresh foods over processed foods
You definitely have to avoid nuggets, burgers and deliveries of rolls and pizza for a week. Such foods often contain a variety of flavor enhancers and only satisfy hunger for a short time, but you soon feel like eating again. Well, let's not even talk about them being very high in calories, but the quality of those calories leaves a lot to be desired.
Plan your menu in advance
All of the above rules should have given you the idea that such a diet needs to be planned in advance. If you are hungry and there is only sausage in the fridge for your scheduled meal, you will eat it and convince yourself that nothing will happen with just one meal. And you know how it ends. However, if you prepare all the vegetables and meat the day before and plan the menu, the chances of a mishap 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 impressive. You can expect minus three to five kilograms. However, if you return to your usual diet immediately after the event that caused you to lose weight and even begin to move away from the days of hardships and hardships, the weight will return with an increase. Therefore, you need to leave the diet gradually for a week - you do not need to pay such close attention to the calorie content of your diet, 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 advantage of a diet for a week is also that the menu for the entire period can be written out in great detail.
If you are on a diet for a week, try not to skip meals so as not to feel hungry. It is better to stew, boil or bake foods. Choose unsweetened coffee or tea as a drink. If you feel like the portions are too 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 g low-fat cottage cheese, half a grapefruit.
- Lunch: lean borsch, 100 g boiled beef, beet 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 of low-fat cottage cheese.
- Snacks: half an avocado, 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 of low-fat cottage cheese with grated apple.
- Snacks: 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, salad of tomatoes, cucumbers and peppers.
- Lunch: boiled chicken fillet, buckwheat, chopped vegetables.
- Dinner: tuna, cooked green beans.
- Snacks: apple, pear.
Saturday
- Breakfast: rice porridge with dried apricots.
- Lunch: low-fat fish soup, rice, grain bread, beet and carrot salad.
- Dinner: vegetable stew.
- Snacks: low-fat cottage cheese with prunes.
Sunday
- Breakfast: two-egg omelette, tofu.
- Lunch: 100 g boiled beef, lentils, cucumber and tomato salad.
- Dinner: 100 g baked turkey, grain bread, peppers.
- Snacks: natural yogurt, 30 g almonds.
Original diets for a week
We talked about the most balanced nutritional option for the week, but it requires your attention: you need to keep track of calories and take care of daily cooking. There are other diet options that reduce the list of foods to a much greater extent, but these diets promise better results. The downside is that these diets are not suitable for everyone. You should therefore definitely not 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 when cooking. According to experts, the main benefit 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 comes with its own risks. It is quite strict, so there may be stress due to hunger. Doctors do not recommend sticking with it for a long time.
Diet with kefir and buckwheat
A diet known to everyone, attractive in its budget and frightening in its strictness. Only buckwheat and kefir sound normal when we talk about a day of fasting, and like a test of willpower when we talk about a longer period. As a diet for the week, we recommend slightly modifying the approach and incorporating fresh vegetables and dried fruits into your diet. Even with such relaxation, you can expect impressive results - from minus three kilos per week.
The advantage of a buckwheat diet for a week is that, despite the lean diet, you do not feel hungry. The carbohydrates in grains 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. Lactocultures of 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 gives quick results. But as in the previous case, we recommend changing the egg diet and adding at least vegetables and grapefruits to the egg diet. The egg diet shows the best results for a week - in seven days you can lose five kilograms, but the final figure, of course, depends on your initial weight and your personal metabolic characteristics. The effect is achieved through biotin, which eggs are rich in. It accelerates carbohydrate and fat metabolism. It is very easy to plan a menu - every meal contains eggs, you can eat grapefruit for breakfast, and supplement the eggs with fresh or steamed vegetables at other meals.