6 most effective diets for a week: rules and menus

4 December 2023

A week-long diet will help you lose weight and regain your slim waist

The diet for a week can be quite strict. The main task in creating such a diet is to lose excess weight in a short period of time without harming health.

The most effective diets are always stressful for the body, as many foods are limited and so is the supply of nutrients and vitamins. Therefore, you should first consult your doctor, and after stopping the diet, follow all the recommendations of a specialist.

Egg diet

This diet comes 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.

Losing weight on an egg diet is quick. You can lose 10 kg of excess weight in a week. It is recommended to combine eggs with citrus fruits, leafy vegetables and chicken - this will make you feel full and provide the body with all the necessary vitamins.

A sample menu for the egg diet looks like this:

weekday	diet
Monday	Breakfast: an orange or grapefruit, 2 soft-boiled eggs, a glass of green tea; Lunch: another fruit, preferably an orange, a boiled egg, boiled chicken fillet with herbs; Dinner: 100 g of boiled chicken fillet, a glass of kefir
Tuesday	Breakfast: Omelette with two eggs, a glass of freshly squeezed lemon juice; Lunch: chicken fillet stewed with sour cream sauce, two oranges, green tea; Dinner: two soft-boiled eggs, grapefruit, a glass of milk
Wednesday	Breakfast: spinach baked with egg, 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: Omelet with herbs; Lunch: boiled chicken fillet and salad; Dinner: Grapefruit, kiwi and a glass of still mineral water
Friday	Breakfast: egg, cucumber and green leaf lettuce; Lunch: two raw carrots, a glass of orange juice; Dinner: boiled chicken fillet and a glass of kefir
Saturday	Breakfast: a portion of low-fat cottage cheese, a glass of citrus juice; Lunch: two grapefruits, 2 boiled eggs; Dinner: just a glass of green tea
Sunday	Breakfast: half a grapefruit, steamed two-egg omelette; Lunch: boiled chicken fillet, orange; Dinner: still mineral water

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

In the last two days of the diet, dinner is almost completely avoided, even the lightest one. You can only drink tea or water. If this rule is ignored, the desired result will not be achieved.

Any physical activity will help increase the effectiveness of the diet. Another important requirement is compliance with the drinking regime. To reduce stomach acid, 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, as 100 g only contain 60-80 kcal (depending on the variety). At the same time, they contain sufficient ascorbic acid (130% of the daily requirement of a fruit), vitamins B, A and D as well as fiber, which ensure a feeling of satiety because they take up most of the volume when the stomach swells.

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

The menu for this diet looks like this:

weekday	diet
Monday	Breakfast: an orange, a tomato, a glass of yogurt, rye toast; Lunch: the same products as for breakfast; Dinner: Tomato salad, leafy greens, two eggs, rye toast, orange for dessert
Tuesday	Breakfast: an orange, a medium tomato, a glass of low-fat natural yogurt and rye toast; Lunch: repeats breakfast completely; Dinner: natural yogurt, a portion of boiled lean meat (150 g of chicken fillet), an orange and rye toast
Wednesday	Breakfast and lunch: same as the day before 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 of low-fat cottage cheese, orange; Lunch: the same products; Dinner: 120 g of boiled meat (you can choose turkey or chicken), a tomato, rye toast, a glass of natural yogurt, a green apple and an orange
Friday	Breakfast: salad of tomatoes and leafy vegetables, 150 g cooked pike perch, rye toast, orange; Lunch: same as breakfast; Dinner: boiled egg, two tomatoes, a glass of yogurt, orange

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

The orange diet is contraindicated in case of allergies to citrus fruits and chronic diseases of the gastrointestinal tract.

Diet with buckwheat porridge

Grains contain a lot of protein. It also contains carbohydrates, but they take a long time to digest. The product has a relatively low glycemic index and can therefore be consumed even by people with high sugar levels. In addition, buckwheat contains many unique amino acids, B vitamins and calcium necessary for the body.

When dieting, porridge is prepared in a special way:

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

The dish is consumed in equal portions throughout the day.

Since the porridge is prepared without salt and oil, the taste is specific. It is recommended to ignite the granola on a baking sheet 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 low-fat daily kefir.A volume of 1 liter is divided into equal portions and consumed throughout the day. You can drink water in unlimited quantities.

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

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

Dinner time	diet
Breakfast	Buckwheat without salt and sugar
Lunch	100 g of low-fat cottage cheese or a glass of unsweetened natural yogurt
Dinner	Salad of fresh non-starchy vegetables, 100 g of boiled chicken fillet
Afternoon snack	Apple
Dinner	Buckwheat porridge without salt and sugar

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

Bormenthal diet

The Bormenthal diet is a relatively new effective technique that requires a certain freedom in the choice of foods.The main rule is the daily energy valuethe diet should not exceed 1000-1200 kcal.Calorie counting should be kept in a diary (written in a regular paper notebook or downloading a special application).

Within reason, it is permissible to include any food 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, you can afford it, but then the menu needs to be thought out, subtracting these calories. Taking this principle into account, it is permissible to eat a piece of bread or a roll.

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

Breakfast should make up 30% of the daily calorie intake, snacks should make up 10%, lunch – 40%, dinner – 20%. It is recommended to get calories from protein foods and vegetables containing fiber rather than foods containing carbohydrates. For one meal, the portion weight should not be more than 200 g.

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

Physical activity is currently not recommended as the body does not have enough energy for this. If you don't want to stop training, you can add 200 kcal to your diet on the day of going to the gym.

The Bormenthal diet assumes that a person composes the menu himself, using the above rules. The main thing is to calculate the calorie content of dishes and record them in a food diary. Then it will be easier not to go beyond the norm. You need a scale in your kitchen to determine 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 the menu depends on your lifestyle. With sufficiently high physical activity it can be 2000-2200 kcal per day. In case of swelling, it is recommended to minimize the consumption of salt and free fluid (i. e. , drink no more than 1-1. 5 liters of water per day).

The diet should be gentle, that is, potential allergens are eliminated from the diet, food is only served cooked, in extreme cases, meat can be baked without a crust. If you're making chicken or fish as soup, it's a good idea to change the broth three times.

Completely excluded from the diet:

semi-finished products;
all kinds of nuts;
citrus fruits;
chocolate, coffee and cocoa;
Bakery products;
all kinds of confectionery;
eggs;
Mushrooms;
fatty meat and fish;
Vegetables rich in essential oils, such as horseradish;
red fruits and berries (e. g. raspberries, strawberries).

List of approved products:

lean meat;
vegetarian soups;
buckwheat and oatmeal;
boiled or baked potatoes;
green vegetables;
dried wheat bread;
low-fat cottage cheese, unsweetened natural yogurt;
Baked apples, pears.

Depending on individual evidence, the lists of permitted and prohibited products may change. Follow this diet for three weeks.

Diet for the cold season: how to keep warm and have health benefits?

In winter you often feel cravings for hearty dishes, 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. During the cold season, most of the energy consumed through food is used to warm the body. It is therefore recommended to increase the proportion of animal proteins in the diet.

You must follow these rules:

Before going out into the cold, eat dishes made from beans, carrots and beets. For breakfast there are eggs, oatmeal with dried fruits or buckwheat porridge. For lunch - lean meat. Prunes, dried apricots and raisins are allowed for dessert.
After the frost, to warm up, eat vegetable soup with chicken broth, stewed meat with vegetables, dishes from pumpkin, carrots and parsnips. Cook all this with spices like ginger, cinnamon, cardamom, black and red pepper. For dessert you can eat sweet apples, pears and bananas.
Before going out into the cold, do not drink alcohol, consume honey, oranges and ginger (these can only be eaten after returning to a warm room).

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

Features of dietary nutrition for men and women

The general nutritional rules for men and women are similar, but there are some differences. Fat accumulations appear differently in each of them. In women, they are deposited on the buttocks 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 leads to a deficiency of the latter and problems with the reproductive system. Girls who follow strict diets are at higher risk of infertility.

Therefore, for women, the most effective way to lose weight is not a strict diet, but proper nutrition, calculating daily calorie intake and including proteins, complex carbohydrates and fats in the diet in quantities that correspond to physiological standards.

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

Diet for diabetes

With diabetes mellitus, it is recommended to follow the rules of treatment table No. 9. It is intended for people who have high blood sugar levels and a relatively small "excess" of fat accumulations. If you are very overweight, the same nutritional rules apply, but your overall calorie intake should decrease.

The main recommendations for this diet are as follows:

Split meals (5-6 times a day) with small portions.
Maximum carbohydrate restriction.
Reducing fat intake. It is important to limit foods that contain a lot of "bad" cholesterol. These are fatty meat, butter, eggs. If you are very overweight, it is advisable to completely eliminate these from your diet.
Limiting methods of cooking food. All products can be boiled or cooked in a water bath or, as a last resort, baked in the oven; Steaming is permitted less frequently, but deep-frying is not permitted. When preparing meat and fish soups, the first and second broths must be drained.
The energy value of the daily diet is no more than 2100 kcal, and in obesity - 1400 kcal.

The following foods are prohibited if you have diabetes:

all semi-finished products, including meat or fish;
products containing sugar;
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 meat – chicken, turkey, rabbit, sometimes dietary pork;
Grains and legumes – in very limited quantities;
buckwheat, oatmeal, millet and pearl barley porridge;
unsalted low-fat cheese, cottage cheese, kefir, natural yogurt;
Vegetables - although in limited quantities, as they also contain carbohydrates (you should choose those that contain less than 5% carbohydrates, these are various types of cabbage, cucumbers, tomatoes, pumpkin, leafy vegetables, eggplant);
Fruits - green apples, all sweet and sour berries.

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

A sample daily menu for diabetes looks like this:

Dinner time	diet
Breakfast	Steamed omelet
Lunch	2 apples
Dinner	Pumpkin cream soup, baked chicken fillet
Afternoon snack	Piece of cottage cheese casserole with sweet and sour berries
Dinner	Salad made from boiled shrimps and fresh vegetables

You should get specific recommendations from your doctor about dietary nutrition at home in the event of illness.

Diet for gastritis

In this case, it is necessary to follow the principles of therapeutic nutrition without striving for rapid weight loss.

Treatment and some nuances of nutrition for acute and chronic diseases differ. But there are general rules: in case of an attack of acute gastritis or an exacerbation of chronic gastritis, it is necessary to begin therapy with therapeutic fasting for 1-2 days so that the body can eliminate all toxins.

For gastritis, thick soups, rice or oatmeal are allowed, to which you can add a little butter. The next step is porridge with a liquid consistency - rice, oatmeal or buckwheat cooked in water. Subsequently, dishes made from lean meats are added to the diet, which are first passed through a meat grinder. These can be steamed cutlets or soufflés.

After a while, it is acceptable to introduce vegetables into the diet, but not raw, but boiled or stewed. Eggs can be eaten as an omelette, steamed or soft-boiled. You are allowed to drink berry jelly, weak tea with milk without sugar and rosehip decoction.

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

You need to exclude raw fruits, confectionery, coffee and sweet carbonated drinks from your diet. Meals should be in portions – 5-6 meals per day.

Diet for pancreatitis

Diseases of the pancreas are inflammatory in nature. The organ then begins to digest itself. Therefore, nutrition in 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;
all 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 coarse fiber. These are legumes and various types of cabbage.

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

You can eat slimy soups, including oatmeal soups, protein omelettes, and low-fat cottage cheese. You are allowed to drink unsweetened tea or clean table water without gas. Vitamins are taken separately as part of special complexes.

Recipes

In order for the diet to cause fewer psychological and physiological problems, it is necessary to make the menu sufficiently varied. Therefore, it is recommended to select recipes for dishes in advance that fit into a particular nutritional system.