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

4 December 2023

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

A week-long diet 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 diet always puts pressure on the body, because 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 experts.

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 with the 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 vegetables and chicken - this gives a feeling of fullness and provides the body with all the necessary vitamins.

An example menu for an 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: another fruit, preferably an orange, boiled egg, boiled chicken fillet with herbs; dinner: 100 g 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 soft-boiled eggs, grapefruit, a glass of milk
Wednesday	Breakfast: spinach baked 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 mineral water
Thursday	Breakfast: omelette with herbs; lunch: boiled chicken fillet and salad; dinner: grapefruit, kiwi and a glass of mineral water
Friday	Breakfast: Eggs, 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 citrus juice; lunch: two grapefruits, 2 boiled eggs; dinner: just a glass of green tea
Sunday	Breakfast: half a grapefruit, two eggs steamed omelette; lunch: stewed chicken fillet, orange; dinner: still mineral water

This is a simple diet, but quite strict. The only relief is that 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 improve 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 stomach acidity.

Orange diet

The weekly citrus diet is considered one of the most effective. Orange is a low-calorie fruit, because 100 g contains only 60-80 kcal (depending on the variety). At the same time, it contains enough ascorbic acid (130% of the daily value in one fruit), vitamins B, A and D, dietary fiber, which ensures satiety, because 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 to reduce belly fat because 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 repeating breakfast; dinner: natural yogurt, a portion of boiled meat without fat (150 g of 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: the same product; dinner: 120 g 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 boiled 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 day repeats the diet of Monday and Tuesday. Between meals, you can drink plain water.

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

Buckwheat porridge diet

Cereals contain a lot of protein. It also contains carbohydrates, but it takes a long time to digest. This product has a relatively 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 brewed with boiling water overnight.
In the morning, porridge is only heated.

The meal is eaten in equal portions throughout the day.

Since the porridge is prepared without salt and oil, the taste is special. It is recommended to toast the cereal on a baking sheet or cast iron pan for a few minutes before brewing. This will enhance the taste of the dish.

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

The diet turned out to be quite strict. To prevent it, you can add herbal tea to your diet, which contains lemon and ginger root. At the same time, you need to take a vitamin complex for a week, because the body does not receive enough nutrients.

There are also soft diet options that give good results. An example menu looks like this:

Eating time	Diet
Breakfast	Buckwheat without salt and sugar
Lunch	100 g of low-fat cottage cheese or a glass of natural sugar-free yogurt
dinner	A salad of any 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 at night to improve digestion.

The Bormenthal 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 valuediet should not exceed 1000-1200 kcal.Calorie counting should be kept in a diary (written in a regular paper notebook or download a special application).

With reason, it is permissible to include any food in the diet, as long as the number of calories does not exceed the specified amount. That is, if you really want to enjoy chocolate, grapes, ice cream, then you can, but the menu needs to be carefully thought out with these calorie cuts. With this principle in mind, it is permissible to eat a piece of bread or bread.

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 stomach disappears, and at the same time, people who lose weight do not experience restrictions.

Breakfast should be 30% of daily calorie intake, snacks should be 10%, lunch - 40%, dinner - 20%. It is recommended to get calories through protein foods and vegetables that contain fiber, instead of foods with carbohydrates. In one meal, the weight of the meal should not be more than 200 g.

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

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

The Bormenthal diet assumes that a person compiles the menu himself, based on the above rules. The main thing is to calculate the calorie content of the meal and record it in a food diary. So it's easier not to go beyond the norm. You need to have a scale in your kitchen to know the true 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 high enough physical activity, it can be 2000-2200 kcal per day. If there is swelling, it is recommended to minimize the use of salt and free fluids (that is, drink no more than 1-1. 5 liters of water per day).

The diet should be soft, that is, potential allergens are eliminated from the diet, dishes are served only boiled, in extreme cases, meat can be baked without a crust. When cooking chicken or fish for soup, it is recommended to change the soup three times.

Completely excluded from the diet:

semi-finished products;
any type of nut;
citrus;
chocolate, coffee and cocoa;
baked goods;
all kinds of confectionery products;
eggs;
mushrooms;
fatty meat and fish;
vegetables that contain a lot of essential oils, such as horseradish;
red fruits and berries (for example, raspberries, strawberries).

List of permitted products:

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

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

Diet for winter: how to stay warm with health benefits?

In winter, you often crave delicious dishes, strong soups, 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.

A strict diet in winter is only recommended for residents of warm countries. During winter, most of the energy received from food is spent on keeping the body warm. Therefore, it is recommended to increase the level of animal protein in the diet.

You need to follow these rules:

Before going out into the cold, eat a meal made of 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 the body, eat vegetable soup with chicken soup, stewed meat with vegetables, dishes made of 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, do not eat 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, because the substances contained in them have a cooling effect.

Nutritional characteristics of nutrition for men and women

The general nutritional rules for men and women are similar, but there are some differences. The accumulation of fat looks different in it. 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 women to lose weight because hormone synthesis occurs in adipose tissue. Its deficiency leads to the deficiency of the latter and problems with the reproductive system. Girls who follow a strict diet have a 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 protein, complex carbohydrates and fat in the diet in quantities that correspond to physiological standards.

Men are advised to include more vegetables that contain fiber in their diet, get protein from a meat and fish diet, and avoid fried and fatty foods. With high physical activity, the amount of protein can also be increased.

Diet for diabetes

For diabetes mellitus, it is recommended to follow the rules of treatment schedule No. It is designed for those who have high blood sugar levels and have relatively little "excess" fat accumulation. In the case of severe obesity, the dietary rules will be the same, but the amount of calorie intake should be reduced.

The main recommendations for this diet are as follows:

Fractional meals (5-6 times a day) with small portions.
Maximum carbohydrate restriction.
Reduce 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 it from the menu.
Limit the method of cooking food. All products can be boiled or cooked in a double boiler, or, as a last resort, baked in the oven; stew is allowed less often, but not fried. When preparing meat and fish soups, the first and second soups 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 product, 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 diet pork;
cereals and legumes - in very limited quantities;
buckwheat, oatmeal, cereals and pearl barley porridge;
low-fat cheese without salt, cottage cheese, kefir, natural yogurt;
vegetables - but in limited quantities, because they also contain carbohydrates (you should choose those that contain less than 5% carbohydrates, these are different types of cabbage, cucumbers, tomatoes, pumpkins, leafy vegetables, eggplants);
fruits - green apples, any sweet and sour berries.

You can drink green tea, coffee with milk, but without sugar, decoction of rosehip. 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:

Eating time	Diet
Breakfast	Steamed omelette
Lunch	2 apples
dinner	Pumpkin cream soup, grilled chicken fillet
Afternoon snack	A piece of cottage cheese casserole with sweet and sour berries
dinner	Boiled shrimp salad and fresh vegetables

Specific recommendations for diet 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 trying to lose weight quickly.

Treatment and some nutritional nuances for acute and chronic pathologies are different. But there is a general rule: in the event 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.

For gastritis, viscous soup, rice or oatmeal, is 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. After that, a dish of lean meat type is added to the diet, which is first passed through a meat grinder. This can be a steamed cutlet or a soufflé.

After some time, it is acceptable to include vegetables in the diet, but not raw, but boiled or stewed. Eggs can be eaten as omelets, steamed, or soft-boiled. You are allowed to drink berry jelly, weak tea with unsweetened milk, and rosehip decoction.

Any fermented milk drink is 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 need to exclude raw fruits, sweets, coffee, and sugary carbonated drinks from your diet. Food should be fractional - 5-6 times a day.

Diet for pancreatitis

Pancreatic disease is inflammatory in nature. With that, 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. Nutrition should be adjusted according to this principle.

Exclude from the diet:

strong soups (not only meat and fish, but also vegetables and mushrooms);
fried and fatty foods;
smoked meat;
any canned and pickled foods;
spicy snacks;
sour fruit juice;
chocolate and coffee;
cream cake;
alcohol;
sweet carbonated drinks.

You can not eat foods that contain a lot of coarse fiber. These are legumes, a variety of cabbage.

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

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

recipe

In order for the diet to cause fewer psychological and physiological problems, it is necessary to make a sufficiently varied menu. Therefore, it is recommended to choose a recipe in advance for a dish that is suitable for a particular nutritional system.