6 most effective diets for a week: rules and menus

4 December 2023

A one-week diet will help you lose weight and get your slim waist back

A one-week diet can be quite strict. The main task in creating such a diet is to lose extra pounds 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. That is why you should first consult your doctor and, after leaving the diet, follow all the recommendations of a specialist.

Diet with eggs

This diet comes in several variations. 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 one 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: one orange or grapefruit, 2 soft-boiled eggs, a cup of green tea; lunch: another 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: chicken fillet stewed with cream sauce, two oranges, green tea; dinner: two soft-boiled eggs, grapefruit, a glass of milk
Wednesday	Breakfast: spinach baked with an egg, a glass of water with 1 tsp of honey and lemon juice to speed up the 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 green salad; dinner: grapefruit, kiwi and a glass of still mineral water
Friday	Breakfast: Egg, cucumber and 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 citrus juice; lunch: two grapefruits, 2 boiled eggs; dinner: just a cup of green tea
Sunday	Breakfast: half a grapefruit, an omelet from two steamed eggs; lunch: boiled chicken fillet, orange; dinner: still mineral water

It's a simple diet, but quite strict. The only consolation is that between meals you can eat 1-2 raw eggs (non-thermally processed).

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

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

Orange diet

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

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. It is an effective diet for losing belly fat as it helps to get rid of gas 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: tomato salad, 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 of 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 few leaves of lettuce, 100 g of low-fat cottage cheese, orange; lunch: 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 vegetables, 150 g of boiled pike perch, rye toast, orange; lunch: same as breakfast; dinner: a boiled egg, 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.

The orange diet is contraindicated for 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 are digested for a long time. The product has a fairly low glycemic index, so it can be consumed even by people with high sugar levels. In addition, buckwheat contains many unique amino acids necessary for the body, B vitamins and calcium.

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

A cup of buckwheat is infused with boiling water overnight.
In the morning, the porridge just heats up.

The meal is consumed in equal portions throughout the day.

Since kachamak is prepared without salt and oil, the taste is specific. It is recommended to light the cereal on a baking sheet or cast iron pan for a few minutes before cooking. 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 parts and consumed throughout the day. You can drink water in unlimited quantities.

The diet turns out to be quite strict. To make it last, you can add herbal tea that contains 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 nutrients.

There is also a gentle diet 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 unsweetened yogurt
Dinner	Salad of all kinds of fresh vegetables without starch, 100 g of boiled chicken fillet
Snack	An apple
Dinner	Buckwheat porridge without salt and sugar

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

Bormental diet

Bormental's diet is a relatively new effective technique that implies a certain freedom in the choice of foods.The rule of thumb 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 downloaded 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 should be thought out with the deduction of these calories. Given this principle, it is permissible 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), the fat on the sides, hips and stomach disappears, and at the same time the person who loses weight does not experience restrictions.

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

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 should drink 2 liters of clean water a day.

Physical activity is not recommended at this time, as 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 of visiting the gym.

Bormenthal's diet assumes that a person makes up the menu himself based on the above rules. The main thing is to calculate the caloric content of the meals and record them in a food diary. Then it will be easier not to exceed the norm. You should 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 fluid (ie, 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 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;
all kinds of nuts;
citrus fruits;
chocolate, coffee and cocoa;
baked goods;
all types of confectionery;
eggs;
mushrooms;
fatty meats and fish;
vegetables containing a lot of essential oils, such as horseradish;
red fruits and berries (eg 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.

Cold season diet: how to stay warm with health benefits?

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

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

You must follow these rules:

Before going out in the cold, eat dishes of 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 freezing, to warm up, eat vegetable soup with chicken broth, stewed meat with vegetables, pumpkin dishes, 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 in the cold, do not drink alcohol, do not consume honey, oranges and ginger (they can be eaten only after returning to a warm room).

The amount of dairy products in the diet in winter should be reduced, as the substances contained in them 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. In them, fat deposits appear differently. In women, they are deposited on the buttocks and thighs. In men - on the abdomen and waist, in the neck area.

The purpose of fat cells is also different. It is more difficult for a woman to lose weight, since the synthesis of hormones takes place in adipose tissue. Its deficiency leads to deficiency 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 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 vegetables containing fiber, get protein from diet meats and fish, and avoid fried and fatty foods. With high physical activity, the amount of protein can even increase.

Diet for diabetes

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

The main recommendations for this diet are the following:

Small meals (5-6 times a day) with small portions.
Maximum restriction of carbohydrates.
Reducing fat intake. It is important to limit foods that contain a lot of "bad" cholesterol. These are fatty meats, butter, eggs. In case of severe obesity, it is recommended to completely remove them from the menu.
Limiting food cooking methods. 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 in case of obesity - 1400 kcal.

The following foods are prohibited in diabetes:

any semi-finished products, including meat or fish;
products that contain sugar;
semolina and pasta made from premium flour;
some dairy products;
prepared sauces, especially hot and salty;
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;
porridge from buckwheat, oats, millet and pearl barley;
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 vegetables, eggplants);
fruits - green apples, all kinds of sweet and sour fruits.

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

An example daily menu for diabetes looks like this:

Time to eat	Diet
breakfast	Steam omelette
Lunch	2 apples
Dinner	Cream of pumpkin soup, roasted chicken fillet
Snack	Cottage cheese casserole with sweet and sour fruits
Dinner	Salad of boiled shrimps 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 striving to lose weight quickly.

Treatment and some nuances of nutrition in 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 start therapy with therapeutic fasting for 1-2 days so that the body can remove all toxins.

With gastritis, viscous soups, rice or oatmeal are allowed, to which you can add a little oil. The next step is porridge with a liquid consistency - rice, oatmeal or buckwheat, as they are boiled in water. Then, dishes from lean varieties of meat are added to the diet, which are first passed through a meat grinder. These can be steamed cutlets or soufflé.

After a while, it is acceptable to include vegetables in the diet, but not raw, but cooked or stewed. Eggs can be eaten as an omelette, steamed or soft-boiled. It is 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 advisable to avoid wheat bread, especially fresh bread. As a last resort, you can replace it with toasted bread.

You should exclude raw fruits, confectionery, coffee and sweet carbonated drinks from your menu. Feeding should be partial - 5-6 times a day.

Diet for pancreatitis

Pancreatic disease is inflammatory in nature. With it, the organ begins to digest itself. That is why in 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 worsen 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 meats;
all kinds of preserves and marinades;
savory snacks;
sour fruit juices;
chocolate and coffee;
cream cakes;
alcohol;
sugary sodas.

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 fatty soups, including oatmeal soups, protein omelets, and low-fat cottage cheese. It is allowed to drink unsweetened tea or pure table water without gas. Vitamins are taken separately, as part of special complexes.

Receptions

In order for the diet to cause fewer psychological and physiological problems, it is necessary that the menu be sufficiently varied. That is why it is recommended to choose in advance recipes for dishes that will fit into a certain nutrition system.