The 6 most effective diets in a week: rules and menus

4 December 2023

A one-week diet will help you lose weight and restore your slim waistline

A one-week diet can be quite strict. When creating such a diet, the main task is to get rid of excess weight in a short time without harming your health.

The most effective diets are always stressful for the body, because many foods are limited, and nutrients and vitamins are given along with them. Therefore, you should first consult with your doctor and after quitting the diet, you should follow all the recommendations of a specialist.

Egg diet

This diet is presented in several versions. A weekly diet is considered the most effective. There are also express methods for 3-5 days, but they are less effective.

Weight loss occurs quickly on the egg diet. You can get rid of 10 kg of excess weight in a week. It is recommended to combine eggs with citrus fruits, leafy greens and chicken meat - this gives a feeling of fullness and provides the body with all the necessary vitamins.

A sample menu for the egg diet is as follows:

Day of the week	Diet
Monday	Breakfast: an orange or grapefruit, 2 soft-boiled eggs, a glass of green tea; lunch: one more fruit, preferably an orange, boiled egg, boiled chicken fillet with herbs; dinner: 100 g of boiled chicken fillet, a glass of kefir
Tuesday	Breakfast: two-egg omelet, a glass of freshly squeezed citrus juice; lunch: baked chicken fillet with sour cream sauce, two oranges, green tea; dinner: two soft-boiled eggs, grapefruit, a glass of milk
Wednesday	Breakfast: spinach cooked with eggs, a glass of water with 1 tsp. honey and lemon juice to speed up metabolism; lunch: boiled chicken fillet, grapefruit; dinner: two boiled eggs, a glass of still mineral water
Thursday	Breakfast: omelette with herbs; lunch: boiled chicken fillet and lettuce; dinner: grapefruit, kiwi and a glass of still mineral water
friday	Breakfast: Egg, cucumber and leafy green salad; lunch: two raw carrots, a glass of orange juice; dinner: boiled chicken fillet and a glass of kefir
Saturday	Breakfast: low-fat cottage cheese, a glass of any citrus juice; lunch: two grapefruits, 2 boiled eggs; dinner: only one cup of green tea
Sunday	Breakfast: half a grapefruit, steamed omelet with two eggs; lunch: boiled chicken fillet, orange; lunch: still mineral water

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

The last two days of the diet involve almost completely giving up dinner, even the lightest meal. You can only drink tea or water. If this rule is ignored, then the desired result will not be achieved.

Any physical activity helps to increase the effectiveness of the diet. Another important condition is to follow the drinking regime. To reduce the acidity of the stomach, you need to drink at least 2 liters of clean water.

Orange diet

The weekly citrus diet is considered one of the most effective. Oranges are low-calorie fruits, because 100 g contain only 60-80 kcal (depending on the variety). At the same time, they contain enough ascorbic acid (130% of the daily value in one fruit), vitamins B, A and D, dietary fiber that provides a feeling of satiety, because when swollen, they occupy most of their volume. stomach.

Oranges contain a lot of iron, trace elements and useful organic acids. Including citrus fruits in the diet improves blood circulation, activates brain functions and increases immunity. It is an effective diet for losing belly fat because it helps to eliminate gas and toxins quickly.

The menu for this diet is as follows:

Day of the week	Diet
Monday	Breakfast: an orange, a tomato, a glass of yogurt, rye toast; lunch: same products as breakfast; dinner: tomato salad, leafy greens, two eggs, rye toast, orange for dessert
Tuesday	Breakfast: one orange, one medium-sized tomato, one glass of natural low-fat yogurt and rye toast; lunch: completely repeats breakfast; dinner: natural yogurt, boiled lean meat (150 g chicken fillet), an orange and rye toast
Wednesday	Breakfast and lunch: same as the previous day dinner: turkey fillet baked in the oven (up to 170 g), rye toast, a glass of natural yogurt, always an orange
Thursday	Breakfast: fresh cucumber, a few lettuce leaves, 100 g low-fat cottage cheese, orange; lunch: same products; dinner: 120 g of boiled meat (you can choose turkey or chicken), one tomato, rye toast, one glass of natural yogurt, one green apple and orange
friday	Breakfast: tomato and leafy greens salad, 150 g boiled pike perch, rye toast, orange; lunch: same as breakfast; dinner: boiled eggs, two tomatoes, a glass of yogurt, an orange

The menu of the sixth and seventh day repeats the diet of Monday and Tuesday. You can drink plain water between meals.

Orange diet is contraindicated in case of allergy to citrus fruits and chronic diseases of the gastrointestinal tract.

Buckwheat porridge diet

Cereals have 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 it can be consumed by those with high sugar levels. In addition, buckwheat contains many unique amino acids, B vitamins and calcium necessary for the body.

When following a diet, porridge is prepared in a special way:

A glass of buckwheat is brewed with boiling water overnight.
In the morning, the porridge is only heated.

Food is consumed in equal portions throughout the day.

Since the porridge is prepared without salt and fat, it has a unique taste. Before brewing, it is recommended to ignite the grain in a baking pan or a cast-iron frying pan for a few minutes. This will improve the taste of the food.

The second component of the diet is daily low-fat kefir.The volume of 1 liter is divided into equal parts and consumed during the day. You can drink an unlimited amount of water.

The diet turns out to be quite strict. To cope with this, you can add herbal tea with lemon and ginger root to your diet. At the same time, you need to take vitamin complexes for a week, because the body does not receive enough food.

There is also a soft diet option that gives good results. An example menu looks like this:

Time to eat	Diet
Breakfast	Buckwheat without salt and sugar
Lunch	100 g of low-fat cottage cheese or a glass of natural sugar-free yogurt
Supper	Salad of any fresh non-starchy vegetables, 100 g of boiled chicken fillet
Afternoon snack	apple
Supper	Buckwheat porridge without salt and sugar

It is recommended to drink a glass of kefir at night to improve digestion.

Bormental diet

The Bormental diet is a relatively new effective method that involves a certain freedom in food choices.The main rule is the daily energy valuediet should not exceed 1000-1200 kcal.Calorie calculation should be done in a diary (written in a regular paper notebook or a special program is downloaded).

Within reason, any food is allowed to be included in the diet, provided that the number of calories does not exceed the specified total number. That is, if you really want to enjoy chocolate, grapes, ice cream, then you can pay for it, but then you need to think about the menu by subtracting these calories. Taking into account this principle, it is allowed to eat a piece of bread or bread.

It is believed that such a diet is psychologically easier to maintain. A person eats properly (a low-calorie diet will not allow him to eat a lot of chocolate), fat on the sides, thighs and abdomen disappears, and at the same time, a person who loses weight does not experience restrictions.

Breakfast should be 30% of daily calorie intake, snacks 10%, lunch - 40%, dinner - 20%. It is recommended to gain calories through protein foods and vegetables containing fiber rather than carbohydrate foods. Serving weight in one meal should not exceed 200 grams.

Food can be boiled, steamed, baked, but not fried. Only semi-finished products, canned goods, smoked foods and sweet carbonated drinks are completely excluded from the diet.You need to drink 2 liters of clean water a day.

Physical activity is not recommended at this time, because the body does not have enough energy for it. If a person does not want to give up training, he can add 200 kcal to his diet on the day he visits the gym.

Bormental diet, based on the above rules, implies that a person draws up the menu himself. The main thing is to calculate the calorie content of food and record it in a food diary. Then it will be easier not to deviate from the norm. You should have a scale in your kitchen to know the exact weight of your food.

Hypoallergenic diet

This diet not only helps to lose weight, but also is necessary to eliminate allergic reactions. The energy value of the menu depends on your lifestyle. With sufficiently high physical activity, it can be 2000-2200 kcal per day. If there is swelling, it is recommended to minimize the consumption of salt and free liquid (that is, drink no more than 1-1. 5 liters of water per day).

The diet should be soft, that is, potential allergens are excluded from the diet, food is served only in boiled form, in extreme cases, meat can be cooked without skin. When cooking chicken or fish for soup, it is recommended to change the broth three times.

It is completely excluded from the diet:

semi-finished products;
any kind of nuts;
citrus;
chocolate, coffee and cocoa;
bakery products;
all kinds of confectionery;
eggs;
mushrooms;
fatty meat and fish;
vegetables with a lot of essential oils, for example, horseradish;
red fruits and berries (eg raspberries, strawberries).

List of permitted products:

lean meat;
vegetarian soups;
buckwheat and oatmeal;
boiled or baked potatoes;
green vegetables;
dried wheat bread;
low-fat cottage cheese, natural yogurt without sugar;
baked apples, pears.

Lists of permitted and prohibited products may change depending on individual indicators. Follow this diet for three weeks.

Diet for the cold season: how to stay warm with health benefits?

In winter, you often crave hearty meals, strong broths and fried meat, which has a negative effect on your figure. Nutritionists advise not to give in to such desires, but also not to go to other extremes.

Strict diets in winter are recommended only for residents of warm countries. In the cold season, most of the energy taken from food is used to warm the body. Therefore, it is recommended to increase the level of animal proteins in the diet.

You must follow these rules:

Eat foods made from beans, carrots and beets before going out into the cold weather. Breakfast consists of eggs, oatmeal with dried fruits or buckwheat porridge. For dinner - lean meat. Prunes, dried apricots and raisins are allowed for dessert.
To warm up after frost, eat vegetable soup with chicken broth, stewed meat with vegetables, pumpkin, carrots and parsley. Cook all this with spices like ginger, cinnamon, cardamom, black and red pepper. For dessert, you can eat sweet apples, pears and bananas.
Do not drink alcohol, consume honey, oranges and ginger before going out into the cold air (can be eaten only after returning to a warm room).

In winter, the amount of dairy products in the diet should be reduced, because the ingredients in it have a cooling effect.

Features of dietary food for men and women

The general dietary guidelines for men and women are similar, but there are some differences. Fat deposits in them appear differently. In women, they are placed on the hips and thighs. In men - on the stomach and waist, in the neck area.

The purpose of fat cells is also different. It is more difficult for a woman to lose weight because hormone synthesis occurs in adipose tissue. Its deficiency causes deficiency of the latter and problems with the reproductive system. Girls who follow strict diets have a higher risk of infertility.

Therefore, the most effective way for women to lose weight is not strict diets, but proper nutrition, calculation of daily calorie intake and the inclusion of proteins, complex carbohydrates and fats in the diet in the amount corresponding to physiological standards.

Men are recommended to include more fiber-containing vegetables in their diet, get protein from meat and fish, and avoid fried and fatty foods. The amount of protein can even be increased with high physical activity.

Diet for diabetes

It is recommended to follow the rules of treatment table number 9 for diabetes mellitus. It is designed for people with high blood sugar levels and relatively small "excess" fat deposits. In case of severe obesity, the nutritional guidelines will be the same, but the total caloric intake should be reduced.

The main recommendations for this diet are as follows:

Fractional meals with small portions (5-6 times a day).
Maximum carbohydrate restriction.
Reducing fat intake. It is important to limit foods that contain a lot of "bad" cholesterol. These are fatty meat, oil, eggs. In cases of severe obesity, it is recommended to completely remove them from the menu.
Limit cooking methods. All products can be boiled or baked in a double boiler or, as a last resort, baked in the oven; cooking is allowed less, but it should not be fried. When preparing meat and fish soups, the first and second broth should be filtered.
The energy value of the daily diet does not exceed 2100 kcal, and for obesity - 1400 kcal.

The following foods are prohibited for diabetes:

any semi-finished products, including meat or fish;
products containing sugar;
semolina and pasta made from premium 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 meat - chicken, turkey, rabbit, sometimes dietary pork;
cereals and legumes - in very limited quantities;
buckwheat, oatmeal, millet and pearl barley porridge;
unsalted low-fat cheeses, cottage cheese, kefir, natural yogurt;
vegetables - but in limited quantities, because they also contain carbohydrates (you should choose those with less than 5% carbohydrates, these are different types of cabbage, cucumbers, tomatoes, pumpkins, leafy greens, eggplants);
fruits - green apples, any sweet and sour berries.

You can drink green tea, coffee with milk, but without sugar, rosehip decoction. Fruit juice is not prohibited, but packaged ones contain a lot of sugar and various additives, so it is advisable to choose homemade drinks.

A sample daily menu for diabetes looks like this:

Time to eat	Diet
Breakfast	Steamed omelette
Lunch	2 apples
Supper	Pumpkin cream soup, baked chicken fillet
Afternoon snack	A piece of cottage cheese stew with sweet and sour berries
Supper	Boiled shrimp and fresh vegetable salad

If you are sick, special recommendations for diet food at home should be obtained from your doctor.

Nutrition for gastritis

In this case, it is necessary to follow the principles of therapeutic nutrition without trying to lose weight quickly.

Some nuances of treatment and nutrition for acute and chronic pathologies differ. However, there are general rules: in case of an attack of acute gastritis or exacerbation of chronic gastritis, it is necessary to start therapy with therapeutic fasting for 1-2 days so that the body can remove all toxins.

Viscous soups, rice or oatmeal are allowed for gastritis, you can add a little butter to it. The next step is porridge with a liquid consistency - rice, oats or buckwheat, and they are boiled in water. Then, lean meat dishes are added to the diet, which is first passed through a meat grinder. These can be steamed cutlets or souffle.

After a certain period, it is acceptable to include vegetables in the diet, but not raw, boiled or cooked. Egg omelette can be eaten steamed or soft-boiled. It is allowed to drink berry jelly, weak tea with unsweetened milk and rose broth.

Any fermented milk drinks are prohibited, usually with increased stomach acidity. It is also recommended to stay away from wheat bread, especially fresh bread. In extreme cases, you can replace it with toast.

You will have to exclude raw fruits, confectionery, coffee and sweet carbonated drinks from your diet. Food should be fractional - 5-6 meals a day.

Diet for pancreatitis

Pancreatic disease is inflammatory in nature. With it, the body begins to digest itself. Therefore, the diet with pancreatitis is of particular importance - the diet should be such that it does not activate the production of pancreatic juice and does not aggravate the inflammatory process. The diet should be adjusted according to this principle.

Exclude from the diet:

strong broths (not only meat and fish, but also vegetables and mushrooms);
fried and fatty foods;
smoked meat;
any preserves and marinades;
spicy snacks;
sour fruit juices;
chocolate and coffee;
cream cakes;
alcohol;
sweet carbonated drinks.

You should not eat foods that contain a lot of fiber. These are legumes, different types of cabbage.

It is recommended to eat potatoes, beets, carrots and pumpkin in boiled or baked form, and in the form of puree during exacerbation. It is permissible to make puree from several components - for example, pumpkin or carrots and potatoes.

You can eat slimy soups, including oat soups, protein omelets, and low-fat cottage cheese. It is allowed to drink tea without sugar or clean table water without gas. Vitamins are also taken as part of special complexes.

Recipes

In order for the diet to create less psychological and physiological problems, the menu should be varied enough. Therefore, it is recommended to choose recipes in advance for meals that are suitable for a certain nutritional system.