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 when creating such a diet is to lose excess weight in a short time without harm to your health.

The most effective diets are always stressful for the body, as many foods are limited and, with them, the supply of nutrients and vitamins. Therefore, you must first consult 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 3-5 day methods, 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 satiety and provides the body with all the necessary vitamins.

An example menu for the egg diet is as follows:

Day of the week	Diet
Monday	Breakfast: an orange or grapefruit, 2 boiled eggs, a glass of green tea; lunch: another fruit, preferably orange, boiled egg, chicken fillet cooked 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: stewed chicken fillet with sour cream sauce, two oranges, green tea; dinner: two boiled eggs, grapefruit, a glass of milk
Wednesday	Breakfast: roasted spinach 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 green leaf 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: just a glass of green tea
Sunday	Breakfast: half a grapefruit, steamed two-egg omelet; lunch: boiled chicken fillet, orange; dinner: still mineral water

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

The last two days of the diet involve almost complete abstinence from dinner, 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 helps increase the effectiveness of the diet. Another important condition is compliance with the drinking regime. It is necessary to drink at least 2 liters of clean water to reduce stomach acidity.

Orange diet

The weekly citrus fruit diet is considered one of the most effective. Oranges are low-calorie fruits, as 100 g contains only 60-80 kcal (depending on the variety). At the same time, they contain a lot of ascorbic acid (130% of the daily requirement in one fruit), vitamins B, A and D, dietary fiber, which guarantees 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 fruits in the diet improves blood circulation, activates brain function and improves immunity. This is an effective diet to lose belly fat as it helps 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: 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: completely repeats breakfast; 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 previous day dinner: oven-baked turkey fillet (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 green leaves, 150 g of boiled pike, rye toast, orange; lunch: same as breakfast; dinner: boiled egg, two tomatoes, glass of yogurt, orange

The menu for the sixth and seventh days repeats the diet from Monday and Tuesday. 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 a high sugar content. 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 heat the cereal in a baking dish or cast iron skillet for a few minutes before preparing it. This will improve the flavor of the dish.

The second component of the diet is daily low-fat 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 ends up being quite strict. To resist, you can add herbal tea, which contains lemon and ginger root, to your diet. At the same time, it is necessary 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. A sample 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 unsweetened natural yogurt
To have lunch	Salad from any fresh non-starchy vegetable, 100 g of boiled chicken fillet
Afternoon snack	Litter
To have lunch	Buckwheat porridge without salt and sugar

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

bormental diet

The Bormenthal diet is a relatively new effective technique that assumes a certain freedom in choosing food.The main rule is the daily energy valuethe diet should not exceed 1000-1200 kcal.Calorie counts must be kept in a diary (written in a regular paper notebook or downloaded from a special application).

Within reason, it is allowed 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 taste chocolate, grapes, ice cream, then you can afford it, but then the menu needs to be thought out with the deduction of 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 easier to maintain from a psychological point of view. The person eats well (a low-calorie diet does not allow eating a lot of chocolate), the fat on the sides, thighs and abdomen disappears and, at the same time, the person who loses weight does not face any restrictions.

Breakfast should represent 30% of the daily caloric intake, snacks should be 10%, lunch – 40%, dinner – 20%. It is recommended to gain calories through protein and vegetable foods that contain fiber, rather than carbohydrate foods. In one meal, the portion weight should not exceed 200 g.

Food can be boiled, steamed, baked, but not fried. Only semi-finished products, canned foods, smoked foods and sugary soft 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, as the body does not have enough energy for it. If you don't want to stop training, you can add 200 kcal to your diet on the day you go to the gym.

The Bormenthal diet assumes that the person draws up 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 2, 000 to 2, 200 kcal per day. If swelling is present, it is recommended to minimize the consumption of salt and free fluids (i. e. drink a maximum of 1 to 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 cooked, in extreme cases meat can be baked without a 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 type of nuts;
citrine;
chocolate, coffee and cocoa;
baked goods;
all types of confectionery products;
eggs;
mushrooms;
fatty meats and fish;
vegetables containing lots of essential oils, such as horseradish;
red fruits and berries (e. g. raspberries, strawberries).

List of permitted products:

lean meats;
vegetarian soups;
buckwheat and oats;
boiled or roasted potatoes;
green vegetables;
dry 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 body. Nutritionists advise not to give in to such desires, but also not to go to other extremes.

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

You need to follow these rules:

Before heading out into the cold, eat dishes based on 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, meat stew with vegetables, dishes based on pumpkin, carrots and turnips. 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, do not consume honey, oranges and ginger (they can only be consumed after returning to a warm environment).

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

Features of dietary nutrition for men and women

General dietary rules for men and women are similar, but there are some differences. Fat accumulations appear differently on them. In women, they are deposited on the buttocks and thighs. In men - on the belly 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 in 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 strict diets, but proper nutrition, calculating the daily calorie 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 meat 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 a relatively small "excess" of fat accumulation. In the case of severe obesity, the nutritional rules will be the same, but the total calorie intake must decrease.

The main recommendations for this diet are as follows:

Fractional meals (5-6 times a day) in small portions.
Maximum carbohydrate restriction.
Reducing fat intake. It's 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.
Limit food cooking methods. All products can be boiled or cooked in a water bath or, in extreme cases, baked in the oven; less frequent cooking is permitted, but 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 2, 100 kcal, and for obesity - 1, 400 kcal.

The following foods are prohibited for diabetes:

any semi-finished products, including meat or fish;
products containing sugar;
semolina and pasta made with premium flour;
some dairy products;
ready-made sauces, mainly spicy and savory;
sweet fruits - bananas, dates, figs, grapes of any form.

The following products are permitted:

lean meats - chicken, turkey, rabbit, sometimes dietary pork;
cereals and legumes - in very limited quantities;
buckwheat, oat, corn and barley porridge;
low-fat unsalted cheeses, cottage cheese, kefir, natural yogurt;
vegetables - but in limited quantities, as 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, eggplant);
fruits - green apples, any sweet and sour fruits.

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

An example of a daily menu for diabetes looks like this:

Time to eat	Diet
Breakfast	Steamed omelette
Lunch	2 apples
To have lunch	Creamy pumpkin soup, roast chicken fillet
Afternoon snack	Piece of curd casserole with sweet and sour fruits
To have lunch	Cooked shrimp and fresh vegetable salad

Specific recommendations for dietary nutrition at home if you are sick 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 lose weight quickly.

Treatment and some nuances of nutrition for acute and chronic pathologies are different. But there are general rules: in case of an acute gastritis crisis or exacerbation of chronic gastritis, it is necessary to start therapy with therapeutic fasting for 1 to 2 days so that the body can eliminate 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, which are boiled in water. Then, lean meat dishes are added to the diet, which are 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 boiled. Eggs can be eaten as an omelet, steamed or boiled. You can drink berry jelly, weak tea with unsweetened milk 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 soda from your diet. Meals should be fractional - 5-6 meals per day.

Diet for pancreatitis

Pancreatic disease is inflammatory in nature. With this, the organ begins to digest itself. Therefore, with pancreatitis, the diet 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 must be adjusted in accordance with 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;
acidic 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 boiled or baked potatoes, beets, carrots and pumpkin, and during an exacerbation - in puree form. It is allowed to puree several components - for example, pumpkin or carrots and potatoes.

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

Revenues

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