6 most effective diets for a week: rules and menus

4 December 2023

A diet for a week will help you lose weight and regain your slim waist

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

The most effective diets are always stressful for the body, since many foods are limited, and with them the supply of nutrients and vitamins. Therefore, you should first consult with your doctor, and after leaving 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 happens quickly. You can lose 10 kg of excess weight in a week. It is recommended to combine eggs with citrus fruits, leafy greens and chicken - 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: one orange or grapefruit, 2 soft-boiled eggs, a glass of green tea; lunch: one more fruit, preferably an orange, a boiled egg, boiled chicken fillet with herbs; dinner: 100 g boiled chicken fillet, a glass of kefir
Tuesday	Breakfast: two-egg omelette, a glass of freshly squeezed citrus 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 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: a portion of low-fat cottage cheese, a glass of any citrus juice; lunch: two grapefruits, 2 boiled eggs; dinner: only 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 in between meals you can eat 1-2 raw eggs (not heat-treated).

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

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

Orange diet

The weekly citrus diet is considered one of the most effective. Oranges are low-calorie fruits, since 100 g contains 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, which ensures a feeling of satiety, since when they swell they occupy most of the volume of the stomach.

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

The menu for this diet is as follows:

Day of the week	Diet
Monday	Breakfast: one orange, one tomato, a glass of yogurt, rye toast; lunch: the same products as for breakfast; dinner: salad of tomatoes, leafy greens, two eggs, rye toast, orange for dessert
Tuesday	Breakfast: one orange, one medium-sized tomato, a glass of natural low-fat yogurt and rye toast; lunch: completely repeats breakfast; dinner: natural yogurt, a portion of boiled lean meat (150 g chicken fillet), one 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 couple of 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), one tomato, rye toast, a glass of natural yogurt, one green apple and orange
Friday	Breakfast: salad of tomatoes and leafy greens, 150 g of boiled pike perch, rye toast, orange; lunch: same as breakfast; dinner: boiled egg, two tomatoes, glass of yogurt, orange

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

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

Buckwheat porridge diet

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

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.

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 cereal on a baking sheet or cast iron frying pan for several 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 withstand it, you can add herbal tea to your diet, which contains lemon and ginger root. At the same time, you need to take vitamin complexes for a week, since the body does not receive enough nutrients.

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

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

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

Bormenthal diet

The Bormenthal diet is a relatively new effective technique that assumes a certain freedom in choosing foods.The main rule is 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 downloaded a special application).

Within reason, it is permissible to include any foods in the diet, as long as 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 afford it, but then the menu needs to be thought through with the deduction of these calories. Taking into account this principle, it is allowed to eat a piece of bread or a bun.

It is believed that such a diet is easier to maintain from a psychological point of view. A person eats properly (a low calorie diet will not allow him to eat a lot of chocolate), fat from the sides, thighs and abdomen goes away, and at the same time, the person losing weight does not experience restrictions.

Breakfast should be 30% of the daily calorie intake, snacks should be 10%, lunch – 40%, dinner – 20%. It is recommended to gain calories through protein foods and vegetables containing fiber, rather than foods with carbohydrates. In one meal, the serving weight should be no more than 200 g.

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

Physical activity is not recommended at this time, since the body does not have enough energy for this. If a person does not want to quit training, he can add 200 kcal to his diet on the day of visiting the gym.

The Bormenthal diet assumes that a person composes the menu himself, based on the above rules. The main thing is to calculate the calorie content of dishes and record it in a food diary. Then it will be easier not to go beyond the norm. You need to have 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 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 gentle, that is, potential allergens are eliminated from the diet, dishes are served only boiled, in extreme cases, meat can be baked without crust. When cooking chicken or fish for soup, it is recommended to change the broth three times.

Completely excluded from the diet:

semi-finished products;
any types of nuts;
citrus;
chocolate, coffee and cocoa;
baked goods;
all types of confectionery products;
eggs;
mushrooms;
fatty meats and fish;
vegetables containing a lot of essential oils, such as horseradish;
red fruits and berries (for example, raspberries, strawberries).

List of permitted products:

lean meats;
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 indications, the lists of permitted and prohibited products may change. Follow this diet for three weeks.

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

In winter, you often crave hearty dishes, strong broths, and fried meat, which negatively affects your figure. Nutritionists advise not to give in to such desires, but also not to go to other extremes.

Strict diets in winter are only recommended for residents of warm countries. During the cold season, most of the energy received from food is spent on warming the body. Therefore, it is recommended to increase the level of animal proteins in the diet.

You need to 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. For dessert, prunes, dried apricots and raisins are allowed.
After frost, to warm up, eat vegetable soup with chicken broth, stewed meat with vegetables, dishes made from pumpkin, carrots, and parsnips. Cook all this with spices such as 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, do not consume honey, oranges and ginger (they can only be eaten after returning to a warm room).

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

Features of dietary nutrition for men and women

The general dietary rules for men and women are similar, but there are some differences. Fat accumulations appear differently in 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 shortage of the latter and problems with the reproductive system. Girls who follow strict diets have a higher risk of infertility.

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

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

Diet for diabetes

For diabetes mellitus, it is recommended to follow the rules of treatment table No. 9. It is designed for those people who have high blood sugar levels and have a relatively small "excess" of fat accumulation. In case of severe obesity, the nutritional rules will be the same, but the total calorie intake should decrease.

The main recommendations for this diet are as follows:

Fractional 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 meats, butter, eggs. In cases of severe obesity, it is recommended to completely remove them from the menu.
Limiting the methods of cooking food. All products can be boiled or cooked in a double boiler, or, as a last resort, baked in the oven; stewing is allowed less often, but not fried. When preparing meat and fish soups, the first and second broth must be drained.
The energy value of the daily diet is no more than 2100 kcal, and for obesity - 1400 kcal.

The following foods are prohibited for diabetes:

any semi-finished products, including meat or fish;
products that contain 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 meats - 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, since they also contain carbohydrates (you should choose those that contain less than 5% carbohydrates, these are different types of cabbage, cucumbers, tomatoes, pumpkin, 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 recommended to choose homemade drinks.

A sample daily menu for diabetes looks like this:

Meal time	Diet
Breakfast	Steamed omelette
Lunch	2 apples
Dinner	Pumpkin cream soup, baked chicken fillet
Afternoon snack	Piece of cottage cheese casserole with sweet and sour berries
Dinner	Salad of boiled shrimp and fresh vegetables

Specific recommendations for dietary nutrition at home if you are ill should be obtained from your doctor.

Nutrition for gastritis

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

Treatment and some nuances of nutrition for acute and chronic pathologies 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 remove all toxins.

For gastritis, viscous 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, and they are boiled in water. Afterwards, dishes from lean varieties of meat are added to the diet, which is first passed through a meat grinder. These can be steamed cutlets or soufflés.

After some time, it is acceptable to include vegetables in the diet, but not raw, but boiled or stewed. Eggs can be eaten as an omelet, 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 acidity. It is also recommended to avoid 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. Meals should be fractional - 5-6 meals per day.

Diet for pancreatitis

Pancreatic disease is inflammatory in nature. With it, the organ begins to digest itself. Therefore, with pancreatitis, the diet takes on special 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 vegetable and mushroom);
fried and fatty foods;
smoked meats;
any canned food 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, different types of cabbage.

It is recommended to eat potatoes, beets, carrots and pumpkin in boiled or baked form, and during an exacerbation - in the form of puree. 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 in advance recipes for dishes that will fit into a particular nutrition system.