Download menu for a week for weight loss. Proper nutrition for weight loss - a menu for a week. Approximate diet for weight loss for a month

Exquisite expensive dishes, tropical fruits, an abundance of seafood - this is how many people imagine proper nutrition in their thoughts. However, in fact, the situation is much simpler and anyone, if desired, can choose a budget menu that will help you lose weight or simply maintain your existing weight.

The economy menu is a balanced diet that includes all the nutrients and vitamins necessary for the body, but does not require the purchase of expensive products. We offer you an approximate budget menu for a week, which will help you lose those extra pounds and save money.

Inexpensive menu of proper nutrition for a week for weight loss

Breakfasts

PP economy menu for a week is a mass of delicious and inexpensive breakfasts. These options are not only budget-friendly, but also easy to prepare, so you won't waste time preparing in the morning. Here are 7 simple and healthy options for a budget menu!

1. Oatmeal, tea or coffee, any fruit. This breakfast is perfect if you don't have time but need to have a healthy and nutritious breakfast.
2. Omelette of 3 whites and 1 yolk. Tea or coffee, one toast with peanut butter. Such a breakfast is especially useful for those who closely monitor the calculation of proteins.
3. Granola with low-fat milk, tea or coffee, any fruit. Take special note of this breakfast option, it is ideal for those who hate porridge in the morning, but strive to include more slow carbohydrates in their diet.
4. Two whole grain toasts with cottage cheese and fruit, tea or coffee. An excellent breakfast if you want to recharge your batteries and include proteins in your diet. Don't forget to decorate your toast with fruit or berries.
5. Oatmeal porridge boiled in water or low-fat milk with honey. Peanut butter toast, tea or coffee. This budget menu option is good to use if you need to recharge your batteries properly.
6. Cottage cheese seasoned with natural yogurt. One toast with honey, tea or coffee. If desired, you can add a little agave syrup or honey to the curd.
7. Diet fruit smoothie, two whole grain toast, bread or tea. A great option for those who do not like to waste time in the morning. A couple of seconds in the blender and breakfast is ready.

Dinners

If your imagination can't come up with the perfect lunch that fits into a budget pp menu, we'll be happy to help you. You can adapt any pp lunch option to your taste.

1. Vegetable soup with beans, a slice of whole grain bread, any vegetable salad dressed with olive oil. A budget menu cannot do without soup with beans. Source of proteins and many nutrients.
2. Buckwheat, steamed chicken cutlets, boiled beets, cut into slices and seasoned with low-fat sour cream.
3. Boiled brown rice, a serving of dietary chicken soufflé, coleslaw seasoned with any vegetable oil. Do not forget about brown rice - a source of fiber and slow carbohydrates.
4. Stewed chickpeas with vegetables (onions, carrots, green beans), a piece of whole grain bread, any vegetable salad. Don't forget about another source of protein among legumes - chickpeas.
5. A serving of dietary borscht with one slice of whole grain bread, 100 grams of boiled lean beef or veal. You can also cook dietary borscht on chicken breast.
6. Lentil and veal soup, a slice of whole grain bread, coleslaw dressed with any vegetable oil
7. Durum wheat pasta with vegetables, coleslaw and carrots. Food allows the use of pasta, as long as they are made from durum wheat.

Photo: instagam/polakova.kalorii

Dinners

The budget pp menu is also a variety of dinners.

Do not forget that skipping dinners is highly discouraged, even if you dine late and after a workout.

1. 200 grams of low-fat cottage cheese with natural yogurt and pieces of fruit. This pp dinner is perfect for those who stick to pp and do physical activity. You can safely consume this dinner after your workout.
2. Boiled beet salad dressed with natural yogurt or low-fat sour cream, stewed cabbage with chicken using a minimum amount of oil.
3. A piece of boiled lean meat, vegetables baked in the oven with any olive oil. You can use turkey or veal.
4. Chicken soufflé, a portion of bulgur, cabbage and carrot salad dressed with olive oil. If you have dinner after a workout, then bulgur can be excluded.
5. Omelette of 3 proteins and 1 egg yolk with chicken fillet, vegetable salad dressed with olive oil. Another perfect option for those who dine after a workout.
6. Fish, steamed or in the oven, stewed vegetables, a glass of kefir. Great option after a workout.
7. Green beans stewed with vegetables, steamed turkey or veal cutlets.

Snacks

Proper nutrition necessarily includes snacks, there should be at least two of them a day. Ideally, this is a second breakfast and afternoon snack. What is the best snack if you stick to the economy menu? Here is a list of budget options:

• 2 boiled eggs
• 100 grams of cottage cheese, fruit
• A handful of granola (no more than 50 grams)
• handful of nuts
• Homemade muesli bar
• handful of dried fruit
• Smoothies with low-fat yogurt

Inexpensive PP recipes

There are many inexpensive pp recipes that you can include in your diet during weight loss.

Diet chicken soufflé

One of the most popular and favorite recipes on the budget pp menu is chicken soufflé. Chicken is rich in protein, which is so necessary for proper nutrition, but at the same time it is inexpensive.

To prepare a diet soufflé, you will need:

• 2 chicken fillets. You can also use minced chicken, but make sure it is fat-free and made entirely from the sirloin. If you have breasts, then cut them into pieces and pass through a meat grinder.
• 2 eggs. Separate the whites from the yolks.
• 200 grams of milk. Use skim milk.

Add half the milk, two yolks, salt and pepper to the minced chicken. Mix thoroughly. Now beat egg whites to white peaks. Add the remaining milk to the minced meat and only then gradually introduce the proteins. Transfer the souffle to a mold and cook in a slow cooker or in a double boiler for 40-50 minutes.

Dietary PP borscht

Economy pp menu is hard to imagine without diet pp borscht. This dish perfectly satisfies hunger and is the perfect lunch.

• 300 grams of white cabbage. Finely shred
• 150 grams of beets and 100 grams of carrots. Cut into thin strips or grate.
• 1 small onion. Finely chop.
• 50 grams of tomato paste. Use natural, without the addition of various additives.
• 1 chicken fillet.
• Salt and pepper to taste

Pour vegetable oil into the bottom of the pan, add onions, carrots and beets. Fry a little, then add a little water and simmer for a couple of minutes. After that, put the tomato paste and let it stew for a couple more minutes. Then pour 1 liter of boiling water and put the cabbage and chicken fillet, diced. Salt, pepper, cook until fully cooked.

Diet stewed cabbage with chicken

An ideal dish for an economy menu is cabbage. This vegetable is available at any time of the year and is inexpensive.

• 500 grams of white cabbage. Wash cabbage and chop
• 1 carrot. Grate
• 1 bulb. chop
• 1 chicken fillet. Wash and cut into small cubes
• 2 tablespoons of natural tomato paste.
• 1 tablespoon vegetable oil

It is better to cook cabbage in a slow cooker. We put the "Baking" mode, pour out the oil and add the chicken fillet. Fry, then add onions and carrots to it. Cooking for a couple more minutes. Put the tomato paste, mix everything and simmer for a couple of minutes. At the very end, put the cabbage, salt, pepper and transfer the slow cooker to the "Extinguishing" mode.

Ovsyanoblin

One of the best breakfast options on the economy menu is oatmeal. The ingredients for such a dish are always at hand, and the cooking process takes only a couple of minutes.

1. 3 tablespoons of oatmeal. Try not to use instant cereal.
2. 1 egg
3. 40 ml milk. You can use 1% skimmed milk.

Mix all the ingredients and bake the pancake in a non-stick pan. If desired, you can add vegetables or chicken meat.

Products for PP for a month economy list

Now that you already know that a budget app menu is a reality, it's time to familiarize yourself with the grocery list. We have collected the most important and necessary products that you definitely need to include in your diet.

• Eggs

With this product, you can cook excellent breakfasts, such as scrambled eggs, oatmeal. Various options for dietary omelettes can also be used for lunch. The average cost of 10 eggs is 60 rubles.

In a month you will need about 5 dozen eggs - 300 rubles.

• Hen

Ideal meat for a budget pp menu. Chicken dishes are low in calories but high in protein. Chicken can be included in your diet for both lunch and dinner. You can take both chicken fillet, which will cost you 200 rubles per 1 kg, and a whole chicken - 80 rubles per 1 kg.

In a month you will need about 4 kg of meat - 800 rubles.

• cereals

Now let's move on to cereals. They are mandatory in the list of economy menu items, as they are the main source of slow carbohydrates.

Buckwheat is an ideal cereal for menu items. The average cost is 80 rubles per 1 kg.

Coarse oatmeal. They contain a large amount of fiber and retained all the useful substances. The average price is 45 rubles per 800 grams.

Rice. The average price for 1 kg is 51 rubles.

Wheat porridge. This is a crushed grain of durum wheat, so you can safely include it in your diet. Preference should be given to large or medium wheat groats. The average price for 1 kg is 45 rubles.

In a month you will need about 2 packs of buckwheat, 2 packs of oatmeal, a pack of rice and wheat porridge. It will cost you about 345 rubles.

• Milk products

Cottage cheese. Source of protein, ideal breakfast, snack and dinner. The average cost for 1 kg is 300 rubles. In a month you will need about 2.5 - 3 kg, this will be 750-900 rubles.

Kefir. The average cost per 1 liter is 63 rubles. Approximately 4-5 bottles per month and will cost about 252−315 rubles.

Milk. The average cost per 1 liter is 58 rubles. You will need approximately 3 liters. This will amount to 174 rubles.

• Vegetables

Cabbage. Available at any time of the year, it contains a lot of fiber and vitamins. The average price is 30 rubles per 1 kg. If you actively use cabbage in the preparation of salads, first and second courses, then you will need 5-6 kg of cabbage per month, and this is about 150-180 rubles.

Beet. An ideal vegetable for preparing a dietary salad "Brush". The average price is 22 rubles per 1 kg. Approximately it will take about 4 kg, which will be 88 rubles.

Carrot. Another important and inexpensive ingredient in vegetable salads on pp. The average price is 30 rubles per 1 kg. 2-3 kilograms of carrots per month will cost you about 60-90 rubles.

• Fruits

Apples. One of the most inexpensive options for an economy menu at any time of the year. The average cost for 1 kg is 85 rubles. You will need about 4 kg per month, which is 340 rubles.

Bananas. Perfect snack and breakfast. Available at any time of the year. The average cost is 85 rubles per 1 kg, for 4 kg of bananas you will give 340 rubles.

Depending on the season, you can include other fruits in your diet as well.

• Vegetable oil

1 liter of vegetable oil costs about 80 - 100 rubles . One bottle of oil will be enough for a month.

In addition to sunflower oil, also add flaxseed oil to your diet - a source of Omega 3. There is a huge selection of this oil in different price categories, on average you can buy 500 ml of oil for 150-200 rubles.

• nuts

A source of healthy fats that you should definitely include in your diet. One kg of unpeeled peanuts will cost you about 200 rubles.

The economy menu of pp must necessarily include some kind of natural sweetener. Let's stick with honey. It can be eaten, used in the preparation of dietary breakfasts and desserts. Prices for 1 liter of honey start from 150-200 rubles. For this money you can buy flower honey.

• Flax seeds

We will replace fashionable chia and quinoa seeds with flax seeds, this will significantly reduce our expenses on a budget pp menu. 100 grams of flax seeds cost about 44 rubles . Two packs should last you a whole month.

The total amount of the basic economy basket of the pp menu will be approximately 4590 rubles.

Of course, you will have some other related costs, but you have already collected the necessary basic basket, and therefore the expenses will not be significant.

As you can see, proper nutrition is not such an expensive pleasure, and you can always think of a budget menu. The main rule is to plan your menu in advance so that you know exactly what products you need and what you should not spend extra money on. Do you practice proper nutrition and stick to a budget menu? Be sure to share your secrets and recipes!

Polina Gagarina and Ksenia Borodina know how to bring their weight closer to ideal in 7 days, and reveal their secrets. Learn from the article how to lose up to 10 kg in a week without giving up your favorite food.

Diet is the most reliable measure for normalizing body weight, because only by adjusting your diet can you create a calorie deficit and force the body to burn its own fat reserves. This process must be lengthy, as extreme conditions can cause irreparable harm to health. But in life there are often times when you need to put in order a figure in just a few days, throwing off 5-7, or even 10 kilograms. And this happens quite often, so the diet for a week is in great demand.

rules

Many of those who want to lose weight come up with their own rules, confidently refusing, in their opinion, products for the figure that are harmful. However, it is much safer, more efficient and more rational to use nutrition systems created by nutritionists and time-tested, thanks to which you can get rid of the required number of kilograms in 7 days, minimizing the likelihood of harm to the body. After all, for weight loss, it is important not only to limit your diet, but also to follow the appropriate nutrition schedule, drinking regimen and many other rules. This is necessary for the normalization of metabolism, the qualitative removal of decay products, and the provision of the body with essential nutrients.

The general principles and rules of all 7-day diets for weight loss are as follows:

1. Diet restrictions should be such that during the day there is no strong feeling of hunger.
2. If the menu is too rigid, it is better to break its requirements and have a snack with a low-calorie product (for example, cucumber or herbs) than to subject the body and psyche to severe stress.
3. If you need to lose a large amount of weight in such a short time, then it is better to do this under the supervision of a nutritionist.

When choosing an individual diet for a week, it is very important to choose the right regimen, make a diet, and establish optimal nutrition. Rapid weight loss is especially dangerous for women, as it can lead to hormonal imbalances. In addition, a significant deterioration in appearance is possible - the chest falls, hair falls out, nails become brittle, the face looks tired.

A competent selection of a fast diet for 7 days should also be based on taste preferences, since it is much easier to endure a week on your favorite product, even with more dietary restrictions, than on one that is disgusting. So, lovers of a varied menu should avoid a mono-diet, fruit programs are more suitable for fans of sweets, etc. In general, the diet should correspond as much as possible to tastes, the specifics of occupations and lifestyle. Only then can you achieve the best result without harm to health and nervous breakdowns.

Diet menu for the week

Due to their universal duration, diets for a week can be very different and have the most options of all possible. After all, for 7 days you can safely withstand the most stringent nutrition system, as well as adapt the longest weight correction programs for this course. Since it is simply impossible to get acquainted with all the varieties of such techniques, we offer you the most popular of them.

orange

Oranges have a low calorie content and a lot of useful substances in the composition, which makes them a very effective product for weight loss and recovery. Orange diet for a week - tasty, healthy, very effective. It helps to throw off 5-7 kg without load, stress, a strong feeling of hunger.

Essence and rules

The useful property of an orange in normalizing body weight is due to its ability to saturate for a long time due to the presence of fiber and complex carbohydrates, as well as cleanse the body and have an antidepressant effect. In addition, the high content of vitamin C makes it an excellent antioxidant that actively removes free radicals, preventing the occurrence of serious diseases, early aging, and metabolic disorders.

As a result of the orange diet:

• provides rapid weight loss;
• the tone of the body is maintained;
• skin condition improves.

To get the maximum result within 7 days, you must follow these recommendations:

1. Eat oranges as the basis of the diet, without limiting the amount of other foods too much (according to the menu).
2. Drink enough (from 2 liters) amount of healthy liquid.
3. Provide moderate exercise.

Before choosing this method of losing weight, you should make sure that you are not allergic to citrus fruits.

sample menu

There are many options for the orange diet menu for a week. The most popular ones are listed below.

Option 1

In this sample breakfast menu, eat 1 orange daily and drink 1 cup of unsweetened green or herbal tea.

• lunch - 1 tomato, greens, 50-70 g of rye bread, 250 ml of kefir drink with cinnamon;
• dinner - 1 tomato, 1 orange, 250 ml of kefir drink with cinnamon.

• lunch - 1 tomato, greens, 1 egg, 50–70 g of rye bread, 250 ml of kefir drink with cinnamon;
• dinner - 1 tomato, 1 egg, 1 orange, 250 ml of kefir drink with cinnamon;

• lunch - 1 tomato, greens, 100 g of dietary veal, 50–70 g of rye bread, 250 ml of kefir drink with cinnamon;
• dinner - 1 tomato, 1 egg, 100 g of dietary veal, 1 orange, 250 ml of kefir drink with cinnamon.

Days 5, 6 - during each day you can eat 400 g of fat-free cottage cheese and 3 oranges.

Day 7 - the diet consists only of dietary fish and 3 oranges.

Option 2

In this diet for breakfast, you need to eat 1 orange and a dish of 2 eggs daily.

• for dinner - 200 g of dietary meat (beef or chicken).

• for dinner - raw vegetables (you can salad), 1 rye cracker, 1 orange.

• for lunch - 2 tomatoes, 150 g of low-fat cheese, 1 toast, 1 orange;

• for lunch - 1 orange, 200 g of any other, but not starchy fruits of the same type;
• for dinner - 200 g of dietary meat.

• for lunch - 200 g of dietary meat;
• for dinner - 2 eggs, boiled vegetables, 1 orange.

• for lunch - 1 orange, 200 g of any other, but not starchy fruits of the same type;
• for dinner - 200 g of dietary meat, grilled vegetables.

• for lunch - 200 g of dietary meat, boiled vegetables, fresh tomato juice, 1 orange;
• for dinner - boiled non-starchy vegetables, 1 orange.

Option 3

This diet is the most rigid and involves eating every day according to the following scheme:

• in the morning - 1 sandwich with 80 g of cheese, 2 apples, tea;
• snack - 250 ml fresh oranges or 2 whole citrus fruits, 1 apple;
• in the afternoon - apple-orange salad dressed with yogurt, 1 cracker;
• snack - 1 orange;
• in the evening - 1 sandwich with 80 g of cheese, 2 apples, tea.

Drink plenty of water between meals to ensure active cleansing.

Option 4

This is a kefir-orange diet, which is also quite tough and effective. The menu for all 7 days will also be the same:

• in the morning - 200 ml of 0% kefir, 1 citrus;
• lunch - 200 ml of 0% kefir;
• in the afternoon - 200 g of dietary fish or meat, 200 ml of 0% kefir, 2 citrus fruits;
• snack - 200 ml of 0% kefir, 1 citrus;
• in the evening - 200 ml of 0% kefir, 1 citrus.

During the day, you need to drink clean water and green tea in large quantities.

In addition to these options, there is the simplest and most strict. It involves mono-nutrition - only 2 products are allowed daily:

• oranges in the amount of 1 kg;
• boiled eggs - 2 pcs.

In addition, you need to drink at least 2 liters of mineral water without gas per day.

Almost any version of the orange diet for 7 days is only allowed to be used by completely healthy people. Therefore, before starting the course, it is recommended to consult a doctor.

Atomic

The "atomic" diet is a special diet based on carbohydrate-protein alternation and does not require too strong dietary restrictions. You can eat as usual, but only certain foods. You can adhere to this technique from 1 week and as long as it will be necessary to obtain the desired result. In 7 days, you can get rid of 2-5 extra pounds.

Essence and rules

The "atomic" diet is chosen in such a way that it accelerates the metabolism and activates the burning of fats. To achieve this goal, it is necessary to clearly separate protein and carbohydrate days without the slightest mixing of food.

In addition, you must follow a few rules:

1. Completely eliminate confectionery and sugar from the diet.
2. From vegetables, you can not eat potatoes, from fruits - bananas and grapes.
3. Eat dinner 3 hours before bed.

On carbohydrate days, between meals, it is allowed to use fresh juices, on protein days - kefir.

sample menu

The protein diet is made up of dietary meat and fish, eggs, skim milk and lactic acid products. The basis of carbohydrate days is plant foods.

Examples of menus for each day might be as follows:

Protein diet:

• breakfast - boiled breast, 2 eggs;
• lunch - meat casserole, cottage cheese;
• dinner - baked fish fillet, kefir.

Carbohydrate Diet:

• breakfast - oatmeal, apples;
• lunch - vegetable stew;
• dinner - vinaigrette without potatoes.

The menu is very simple, does not require special products and complex dishes. The main condition for losing weight is the complete exclusion of carbohydrates on protein days and proteins on carbohydrate days. This is the essence of this technique.

The "atomic" method of weight loss is devoid of several of the main drawbacks of most diets - hunger, deficiency of essential nutrients and nutrients, as well as the plateau effect when weight stops.

Moreover, the “atomic” program works even in the absence of great physical exertion, but walking and an active lifestyle can significantly increase its effectiveness.

Protein

One of the most controversial diets for the week is protein for the abdomen. On the one hand, it is quite effective, because it allows you not only to quickly get rid of fat, especially at the waist and hips, but also with sufficient physical activity, it makes the body toned, increasing muscle mass. However, protein nutrition has a number of disadvantages, since the absence of carbohydrates can be harmful to health, and especially to brain activity. Therefore, it is not recommended to stick to such a nutrition system for too long. The best option is 7 days.

Essence and rules

The secret to losing weight on protein foods lies in the fact that the body spends more energy on their digestion than it comes with food. At the same time, preference is given to proteins of animal origin, which are similar in composition to human protein and ensure the preservation of muscle mass.

When following a protein diet for a week, you must abandon unhealthy fats and simple carbohydrates in favor of protein products of animal origin. Such a diet will provide a quick disposal of body fat, elimination of cellulite and prevention of sagging skin after reducing body volume.

To get the most out of the diet, you need to follow a few recommendations:

1. Do not completely exclude carbohydrates and fats from the diet.
2. Eat vegetables - sources of fiber.
3. Eat 4 times a day, limiting the amount of servings.
4. Eat dinner at least 2 hours before bed.
5. Observe the water regime, drinking 1.5–2.5 liters of pure water per day.
6. Do not exceed the daily energy value of the diet more than 1500 kcal.
7. Eat only high-quality natural products.
8. The “correct” (complex) carbohydrates should be consumed in the morning.

You should also take multivitamins to make up for their deficiency and reduce stress for the body.

sample menu

The basis of the daily diet are foods high in protein. Completely excluded: sweets, flour products, fruits, starchy vegetables, semi-finished products, canned food, alcohol. Dishes need to be boiled, baked or steamed.

An approximate weekly protein menu should look like this:

Monday:

• 7:00-8:00 - cottage cheese, tea;
• 13:00–14:00 - dietary meat, cabbage salad with peas and olive oil;
• 17:00-18:00 - dietary fish, lactic acid drink.

• 7:00-8:00 - eggs, cucumber salad with celery and olive oil;
• 10:00-11:00 - cottage cheese, tea;
• 13:00–14:00 - dietary fish fillet, broccoli;
• 17:00-18:00 - chicken breast, hard cheese.

• 7:00-8:00 - cucumber-tomato salad with yogurt, eggs;
• 10:00-11:00 - hazelnuts;
• 13:00-14:00 - chicken with herbs;
• 17:00-18:00 - dietary meat, lentils.

• 7:00-8:00 - scrambled eggs, lactic acid drink;
• 10:00-11:00 - zucchini stewed in olive oil, chicken;
• 13:00–14:00 - dietary meat, fresh tomato;
• 17:00-18:00 - cottage cheese.

• 7:00-8:00 - oatmeal with milk;
• 10:00-11:00 - eggs, hard cheese;
• 13:00-14:00 - chicken breast with beans;

• 7:00-8:00 - dietary meat with green beans;
• 10:00-11:00 - egg-curd casserole;
• 13:00–14:00 - dietary meat, vegetable salad with yogurt dressing;
• 17:00-18:00 - dietary fish with herbs.

Sunday:

• 7:00-8:00 - scrambled eggs with tomatoes;
• 10:00-11:00 - cottage cheese with cashew nuts;
• 13:00-14:00 - dietary fish, boiled vegetables;
• 17:00-18:00 - chicken breast with leaf lettuce.

The diet turns out to be quite satisfying, but a significant restriction of carbohydrates is felt quite strongly. But as a result of a protein diet for a week, you can not only put your figure in order, but also develop healthy eating habits that must be followed in the future.

Bormental

The joint development of psychotherapists and nutritionists called the Bormental diet is recognized as one of the best methods for normalizing weight. Its main principle is weight loss without restrictions, prohibitions and physical activity.

Essence and rules

The basis of the Bormental diet is counting calories and eliminating the cause that caused the increase in body weight. Such reasons may be:

• nervous stress;
• lack of diet;
• high-calorie late dinners;
• overeating in general.

According to Bormental's rules, the daily calorie content of the menu should be 1000 kcal, and with increased physical activity - 1200 kcal.

For nutrition, it is recommended to choose low-calorie foods, although there is no ban on anything. It is important that every day there are proteins in the diet - meat, fish, eggs, as well as complex carbohydrates and vegetable oil. At the same time, it is advisable to abandon fast food, fried foods and other high-calorie foods that are harmful to the figure.

1. Eat food warm and drink hot tea.
2. Increase the amount of food intake up to 7 times a day, and reduce portions to 200 g.
3. The last time you can consume anything is 4 hours before bedtime.
4. 2 days a week to do unloading on kefir or vegetables.

sample menu

According to the Bormental method, it is necessary to eat dietary meat, low-fat varieties of fish, eggs, low-fat dairy products, vegetables and fruits for a week. An approximate menu made up of the indicated products may be as follows (the energy value of the dish in kcal is indicated in brackets):

• breakfast - 100 g of seaweed (16), 2 eggs (130), 50 g of cake (155), hot unsweetened tea;
• lunch - 1/6 part (1 strip) of chocolate bar (70), hot unsweetened tea;
• lunch - 200 ml of mushroom soup (50), 200 g of cabbage salad with vegetable oil (85), 100 g of mashed potatoes with butter (128), 50 g of fish fillet (35), hot unsweetened tea;
• afternoon snack - 100 g of vinaigrette (128), hot unsweetened tea;
• dinner - 30 g of beef stew with 100 g of buckwheat porridge (257), 200 ml of hot sweet tea (30);
• second dinner - 250 ml of 0% kefir (60).

• breakfast - 100 g barley (135), 1 egg (65), 1 apple (45), hot unsweetened tea;
• lunch - 150 g of cherries (75), hot unsweetened tea;
• lunch - 200 ml of vegetable puree soup (30), 100 g of boiled rice (150), 50 g of beef (90), 200 ml of hot sweet tea (30);
• afternoon snack - 50 g of fish fillet (70), 50 g of cucumber (8), 1 slice of Borodino bread (8), 200 ml of hot sweet tea (30);
• dinner - 100 g of stewed cabbage (90), 200 ml of hot sweet tea (30);
• the second dinner - 200 ml of curdled milk (118).

• breakfast - 200 g omelet with mushrooms (250), 30 g marshmallows (100), hot unsweetened tea;
• lunch - 100 g of chicken (135), 50 g of cucumber (8), 1 slice of Borodino bread (8), 200 ml of hot sweet tea (30);
• lunch - 250 ml of pea soup (120), 100 g of rice with vegetables (150), 200 ml of hot sweet tea (30);
• afternoon snack - 1 medium apple (45), hot unsweetened tea;
• dinner - 100 g potatoes with tomato sauce (90), 50 g beetroot salad (35), 200 ml hot sweet tea (30);

• breakfast - 100 g of millet porridge (168), 50 g of dietary meat (75), 50 g of carrot and onion salad (30), 200 ml of hot sweet tea (30);
• lunch - 20 g of hard cheese, 200 ml of hot sweet tea (30);
• lunch - 200 ml of fish soup (90), 50 g of vinaigrette (65), 2 slices of Borodino bread (16), 200 ml of hot sweet tea (30);
• afternoon snack - 100 g cucumber salad with low-fat sour cream (35), 50 g fish fillet (35), hot unsweetened tea;
• dinner - 100 g of pilaf with mushrooms (120), 100 g of cabbage salad with olive oil (65), 200 ml of hot sweet tea (30);
• second dinner - 200 ml of fermented baked milk (175).

• breakfast - 100 g of oatmeal (175), 1 apple (45), 1/6 part (1 strip) of a chocolate bar (70), hot unsweetened tea;
• lunch - 100 g of cucumber and tomato salad (35), 50 g of chicken (75), 200 ml of hot sweet tea (30);
• lunch - 250 ml of vegetarian pickle (135), 50 g of seaweed (8), 50 g of boiled rice (55), 30 g of marshmallows (100), hot unsweetened tea;
• afternoon snack - 100 g of fruit salad (100), hot unsweetened tea;
• dinner - 50 g of dietary meat, 100 g of stewed zucchini (105), 75 g of cucumber salad with low-fat sour cream (25), 200 ml of hot sweet tea (30);
• second dinner - 200 ml of 0% kefir (60).

• breakfast - 100 g of omelette (125), 100 g of tomato salad with onions and olive oil (100), 2 slices of white bread (18), 200 ml of hot sweet tea (30);
• lunch - a sandwich of 1 loaf with 50 g of chicken breast and 50 g of cucumber (100), 200 ml of hot sweet tea (30);
• lunch - 200 g of chicken broth soup (170), 2 slices of white bread (18), 50 g of Chinese cabbage with olive oil (40), 200 ml of hot sweet tea (30);
• afternoon snack - 100 g of cottage cheese with low-fat sour cream (130), hot unsweetened tea;
• dinner - 75 g of barley porridge with zucchini (110), 50 g of liver (100), 200 ml of hot sweet tea (30);

• breakfast - 100 g of buckwheat with veal chop (250), 1 tomato (18), hot unsweetened coffee;
• lunch - 50 g of muffin (135), 200 ml of hot sweet tea (30);
• lunch - 200 ml of vegetarian soup, 50 g of potatoes in sour cream (60), 50 g of sauerkraut (35), 200 ml of hot sweet tea (30);
• afternoon snack - 100 g of cottage cheese pancakes (200), hot unsweetened tea;
• dinner - 100 g of rice with tomato sauce (115), 50 g of veal (90), 200 ml of hot sweet tea (30);
• second dinner - 200 ml of 0% kefir (60 kcal).

In between meals, you need to drink only clean water - 2 liters per day.

It is also recommended to keep a food diary, writing down all the food you eat with calculated calories. In addition, dietary adjustments should be made periodically to improve weight loss.

Bormental's diet is designed for the average person who cannot afford special meals and visits to the gym. It is recognized as one of the most effective, because after the end of positive results, everyone without exception achieves, and the lost weight does not return.

Gavrilova

Many people who want to lose weight do not have enough willpower to go in for sports, and even more so limit themselves in nutrition. In such a situation, the Gavrilov diet is perfect, which does not provide for starvation and enhanced training. Dr. Gavrilov has developed a special system based on proper nutrition and maintaining a positive psychological attitude of a person who is losing weight. In seven days of such a course, you can get rid of 3-5 kg ​​with little or no effort.

Essence and rules

Dr. Gavrilov believes that fasting is very harmful to the body, so he recommends taking just a few simple measures:

1. Slightly limit the consumption of certain foods.
2. Try to eat at the same time.
3. Monitor your food desires, avoiding excessive fasting or overeating.
4. Develop strong motivation and set yourself a clear goal - to lose weight.

Minor activity, such as a daily walk, is sufficient as physical activity.

The list of prohibited foods is relatively small and includes only those that are harmful to health and at the same time contribute to the accumulation of extra pounds. Therefore, Dr. Gavrilov recommends abandoning them not only during the diet for 7 days, but for life. These include:

• canned food;
• sweets, muffins, fried pies;
• fast food;
• potato;
• sugar, salt;
• butter.

It is proposed to make a diet from such products:

• vegetables (excluding potatoes);
• fruits (without bananas);
• bran;
• cereals;
• lean meats and fish;
• low-fat dairy products.

In fact, Dr. Gavrilov's weight loss technique is not so much a diet for a week as recommendations for proper nutrition. The author advises to pre-compile a menu for each day, so that it is easier to follow a diet and not eat excess food.

sample menu

Dr. Gavrilov does not give clear recommendations regarding the menu. The diet can be planned independently, taking into account the above principles and rules. To understand what a daily diet should look like, you can use the following example:

• breakfast - a portion of oatmeal with dried fruits or slices of fresh fruits and berries, tea or coffee without sugar, but it is possible with milk;
• snack - a little hard cheese, the same tea or coffee as in the morning;
• lunch - a large portion of vegetable soup, baked vegetables with cottage cheese and herbs;
• afternoon snack - fresh or fruit salad;
• dinner - steamed fish fillet, vegetable stew;
• the second dinner is a low-fat lactic acid drink.

The weight loss system according to Gavrilov is suitable only for those people who are able to think positively, and will also be able to comply with its basic principles:

1. Completely give up the desire to consume calories.
2. Give yourself a firm statement about the inadmissibility of being overweight.

Thus, to obtain a successful result, a combination of dietary restriction and psychological attitude is necessary.

Hypoallergenic

A hypoallergenic diet is a special nutrition system that helps allergy sufferers lose weight and at the same time get rid of food allergies. With its help, you can lose up to 4 kg, while stopping attacks, getting rid of various manifestations (redness, rash, cough, rhinitis), and also develop resistance to highly allergenic products.

Essence and rules

The mechanism of action of the hypoallergenic nutrition system is that during the week it is necessary to follow a special diet, in the diet of which there are no products that can cause allergies. Then you need to gradually introduce them into the daily menu in small portions. After each meal of such food, you need to monitor the reaction - if everything is fine, continue to add other ingredients.

The following products are allowed:

• boiled rice and oatmeal on the water;
• green plant foods (zucchini, cucumbers, herbs, apples, etc.);
• vegetable soups;
• veal, turkey, fish;
• kefir, natural yogurt.

sample menu

The hypoallergenic menu is compiled according to the following scheme:

• in the morning - cottage cheese with sour cream, buckwheat porridge, tea;
• in the afternoon - veal, cabbage soup with fresh cabbage, currant compote;
• in the evening - cucumber salad with low-fat sour cream, rice porridge, a piece of turkey.

• in the morning - oatmeal with dried fruits, tea;
• in the afternoon - vegetable stew, turkey, dried fruit compote;
• in the evening - steamed veal cutlet, rice, cucumber salad.

• in the morning - sandwiches with cheese, natural yogurt with bran;
• in the afternoon - stewed cabbage, turkey, cabbage salad;
• in the evening - mashed potatoes, steamed veal cutlet, 1 green apple.

• in the morning - pasta with grated cheese, tea;
• in the afternoon - pickle, steamed fish fillet, 1 green apple;
• in the evening - vegetable stew, kefir.

• in the morning - corn porridge, fruit salad, tea;
• in the afternoon - rice porridge, veal, currant jelly;
• in the evening - buckwheat porridge, crackers, fermented baked milk.

• in the morning - cottage cheese casserole, tea;
• in the afternoon - stewed vegetables, turkey, compote from green apples and rose hips;
• in the evening - rice porridge, cottage cheese with sour cream and banana.

• in the morning - oatmeal on the water with dried fruits;
• in the afternoon - steamed veal cutlet with rice garnish;
• in the evening - buckwheat porridge, fruit salad, kefir.

To protect the body from the accumulation of possible allergens, it is recommended to change dishes more often, without eating the same foods more than 2 times per course. It is also important after the end of the diet to gradually introduce new foods that are not included in the list of allowed. With this diet, the body will be able to get used to them and will not give a negative reaction.

Buckwheat

The unchanging classic of the “diet genre” is the buckwheat diet for a week. Eating buckwheat porridge in unlimited quantities, without severe hunger, you can get rid of excess pounds, remove toxins and toxins, as well as restore metabolic processes and improve skin condition.

Essence and rules

The 7-day buckwheat diet is a strict mono-diet, although there are several varieties that allow the use of other foods, most often fruits or lactic acid products. In any case, the basis of the diet is steamed buckwheat, which is not boiled, but is poured with boiling water overnight (1: 2). This method of cooking allows you to save the unique nutritional composition of buckwheat, which makes it a full-fledged alternative to protein foods.

With any variant of the buckwheat diet, the following rules must be observed:

1. Complete exclusion from the diet of all products that are not listed on the menu.
2. Fractional meals 5-6 times a day, but if such a regimen is not possible, 3 meals a day are acceptable.
3. Drinking 1 glass of warm water every morning on an empty stomach an hour before the first serving of buckwheat.
4. Compliance with the volume of a single portion of buckwheat - no more than 200 g with 5-6 meals a day or up to 400 g with 3 meals a day.
5. Reception of a multivitamin complex.

The diet is designed for a week, but can be continued for no more than 2 weeks. Light exercise is recommended along with the diet.

All the rules listed in the list must be strictly observed, otherwise the result of the diet will be reduced. In general, in 7 days of a buckwheat diet, you can lose:

• on the classic menu - 6–12 kg;
• on buckwheat-kefir - 7-10 kg;
• on fruit and buckwheat - 4–6 kg;
• on medical - about 3 kg.

The result depends on the severity of the restrictions and the characteristics of the organism.

sample menu

The most difficult and difficult to follow is the classic buckwheat diet for a week - on one porridge.

Classic menu

In this diet option, it is supposed to use only steamed cereals and a large amount of pure water with the addition of green tea or herbal decoctions for 7 days. The menu for the entire duration should be as follows:

• breakfast (1 hour after water) - 200 g of steamed buckwheat without any additives, 200 ml of green tea;
• lunch - 200 g of the same steamed buckwheat, 200 ml of herbal infusion;
• every hour - 200 ml of water;
• dinner - 200 g of buckwheat, herbal or green tea;

Buckwheat must be cooked by steaming. To do this, 1-2 cups of cereals are poured with 2-4 cups of boiling water and wrapped up overnight. If necessary, you can use a thermos, then the cooking time will be reduced to 2 hours. As a rule, porridge made from a glass of dry cereal is enough for the whole day. Despite the fact that porridge is allowed to be consumed in unlimited quantities (the menu is given as an example), it is usually not possible to eat too much of it due to the monotony of nutrition.

Buckwheat-kefir menu

With this nutrition scheme, 1–1.5 liters of kefir is added to the above diet, depending on the fat content - you can drink 1.5 liters of fat-free, low-fat (1%) - only 1 liter. You can use porridge and lactic acid drink in different ways:

• use kefir in the preparation of buckwheat instead of boiling water, pouring cereal over it overnight (without wrapping);
• drink kefir with each serving of porridge;
• take food in turn.

Water and teas should be drunk in the same way as in the classic version of the diet for 7 days.

Buckwheat and fruit menu

In this menu option, in addition to steamed buckwheat, the use of unsweetened raw fruits and dried fruits is assumed. Apples, pears, plums, dried apricots, prunes are best suited for this. To diversify the menu, fruits can be changed every day or throughout the day. This will help psychologically easier to endure dietary restrictions, as well as facilitate the work of the digestive tract.

A buckwheat-fruit diet for a week is the easiest to tolerate compared to other weight loss options on buckwheat. An example menu might look like this:

• in the morning on an empty stomach - 200 ml of warm water;
• breakfast (1 hour after water) - 200 g of steamed buckwheat with the addition of 50 g of dried fruits, 200 ml of green tea;
• lunch - 2-3 fruits;
• every hour - 200 ml of water;
• lunch - 200 g of steamed buckwheat, 200 ml of fresh fruit;
• every hour - 200 ml of water;
• dinner - 200 g of buckwheat, herbal or green tea;
• every hour - 200 ml of water.

A prerequisite is the use of at least 2 liters of fluid per day, and fruit juices are not included in this volume, since they are perceived by the body as food.

Treatment menu

The therapeutic buckwheat diet is less strict than all those described above, and acts more gently, so it is classified as sparing. In addition, judging by the name and action, the menu below has a beneficial effect on the body, promoting cleansing and healing.

Daily meals can be compiled according to the following scheme:

• in the morning on an empty stomach - 200 ml of warm water;
• breakfast - 100 g of steamed buckwheat, 100 g of low-fat cottage cheese (or 30 g of hard cheese), green tea;
• every hour - 200 ml of water;
• lunch - 100 g of steamed buckwheat, 100 g of dietary meat, raw vegetables, tea;
• every hour - 200 ml of water;
• afternoon snack - 1 fruit;
• every hour - 200 ml of water;
• dinner - 100 g of buckwheat, 100 g of any boiled cabbage, 200 ml of tomato fresh;
• every hour - 200 ml of water.

The main drawback of all variants of the buckwheat diet is the sharp exclusion of sugar, salt, proteins and fats, which negatively affects the general and mental state. Therefore, such diets are rather difficult to tolerate, despite the absence of hunger. In addition, losing weight using such methods is contraindicated in the presence of any health problems.

Dukan

Pierre Ducane has created a unique 4-stage nutrition system designed for a fairly long period and giving incredible results. In addition, he offers an interesting express version of his diet for a week, called "Nutrition Ladder". It is intended primarily for people who have normalized weight according to the traditional Ducan method, but who have not managed to keep it. In addition, this weekly course is ideal for those who want to slightly improve their figure without completely giving up their favorite products. Weight loss will be quite insignificant - in 7 days you can get rid of about 700 g. But if the achieved result is not enough, then the menu can be repeated as many times (weeks) as necessary.

Essence and rules

The Dukan Express Method is the same protein diet, but more balanced and versatile than the classic version. The prerequisites for each day remain the same:

• the presence of oat bran in the diet;
• drinking plenty of water - about 2 liters of water;
• regular 30-minute walk.

The idea of ​​​​the diet is to divide the weekly diet into 7 steps (days). Every day, you need to include new products in the menu, as if rising one step. It turns out a kind of nutrition ladder - hence the name of this light version of the Dukan diet.

sample menu

Pierre Dukan offers a very sparing diet, which gives a low, but guaranteed result without harm to health. The accumulated reserves of fat are gradually wasted through the use of healthy natural products.

The weekly menu by day should be like this:

1. th: pure protein. Protein foods can be consumed throughout the day unlimited in time and quantity. Plus necessarily 1.5 tbsp. l. oat bran. Any additional products are prohibited.
2. oh: protein-vegetable. Vegetables are added to proteins (except potatoes), which are also taken in any quantity.
3. th: protein-vegetable. The diet and rules of the previous protein and vegetable day remain unchanged, but fruits are added to the menu (without bananas and grapes).
4. th: in the menu for proteins, vegetables, fruits and bran, 50 g of whole grain bread is introduced.
5. -th: 40 g of hard cheese (no more than 20% fat content) are added to the previous diet.
6. th: in addition to the menu, it is allowed to use 220 g of starchy foods to choose from - legumes, cereals, potatoes, durum wheat pasta.
7. -oy: the diet of the sixth day is repeated, but at one of the meals you can allow your favorite dishes, that is, arrange a so-called feast, including dessert and wine.

We should not forget that the norm of bran (1.5 tablespoons) and water (2 liters) remains mandatory for each day.

The menu is quite varied and has a few restrictions. In addition, the feeling of hunger and the need to count calories are completely absent. This light version of the Dukan diet is absolutely safe, easy and simple to follow, suitable for everyone who wants to lose weight gradually or consolidate the results achieved.

Elena Malysheva

Famous TV presenter Elena Malysheva is a certified nutritionist. She is credited with a large number of different diets, among which it is almost impossible to determine the unique author's methods of losing weight. However, they are all based on the same rules and principles of proper nutrition, but require different diets and duration of compliance. The diet of Elena Malysheva for a week allows you to get rid of 4–6 kg in such a short time, remove your stomach and significantly reduce your waist.

Essence and rules

1. Do not starve - you need to eat every 2-3 hours.
2. Observe the volume of the serving - each should be 1 cup or 250 g in size.
3. Do not exceed the daily calorie intake of 1200 kcal.
4. Drink at least 2 liters of pure water every day and be sure to drink 1 cup of green tea.
5. Chew any food thoroughly so that it begins to break down already in the oral cavity.

In addition, it is necessary to exclude from the diet products that contribute to weight gain - flour, sweet products, alcoholic beverages, as well as potatoes, beets, carrots. The basis of nutrition should be low-calorie foods:

• lean meats;
• grain cereals (oatmeal, pearl barley, millet, buckwheat);
• non-starchy vegetables, greens;
• unsweetened fruits;
• natural low-fat dairy products.

sample menu

Malysheva does not require strict adherence to a specific menu. You can develop it yourself, guided by the above rules and the list of products. For example, you can use the following recommendations regarding the main meals.

Breakfast options by day:

1. Buckwheat porridge, cabbage salad, 1 apple.
2. Oatmeal, berries.
3. Steam omelette with vegetables, 1 apple.
4. Chicken breast with green peas.
5. Barley porridge, squash caviar.
6. Millet porridge with dried fruits.
7. Vegetable casserole.

Lunch options:

1. Cottage cheese casserole, dried fruits.
2. Hard cheese, tomatoes, whole grain bread.
3. Grapefruit.
4. Greek salad, whole grain bread.
5. Vegetable salad with cottage cheese and greens
6. Fruit curd.
7. Eggs in any form.

Lunch options:

1. Dietary meat, cucumber and cabbage salad.
2. Chicken breast, vegetable salad with herbs.
3. Chicken or veal zrazy, stewed zucchini.
4. Baked fish, vegetable stew.
5. Braised cabbage with meat.
6. Boiled brown rice with dried fruits.
7. Chicken soup, fresh vegetables.

Afternoon options:

1. Apples.
2. Curd with yogurt.
3. Curd with raisins.
4. Orange.
5. Kefir with pieces of dried fruit.
6. Any nuts.
7. Garnet.

Dinner options:

1. Braised cabbage, baked apple, yogurt.
2. Baked fish, green beans.
3. Chicken breast, vegetable stew.
4. Cottage cheese casserole, kefir.
5. Fish fillet with broccoli.
6. Stewed vegetables with mushrooms.
7. Chicken rolls with cauliflower.

The sizes of each serving are not indicated in the examples given, but it should be remembered that Malysheva recommends limiting its volume to 1 glass or 250 g.

There is also a more simplified diet for a week, created by a famous television nutritionist. It is also designed for seven days, but is based on the alternation of two menus - protein and carbohydrate:

1. The protein day diet consists of 1 egg with green vegetables for breakfast, as well as boiled chicken distributed over the remaining 4 meals.
2. In carbohydrate - it is allowed to use only the vegetable salad "Brush", for the preparation of which grated vegetables are mixed - 1 beetroot, 1 carrot, ½ head of cabbage, and seasoned with lemon juice.

Such a diet begins and ends with a protein day.

There is also another Malysheva express diet for a week with the following nutrition schedule:

• days 1, 5 - 1.5 liters of kefir;
• 2, 6th - 1 liter of kefir, 300 g of cottage cheese, 100 g of berries;
• 3, 7th - 800 g of boiled fish;
• 4th - 500 g of boiled chicken breast.

Additionally, any amount of greens can be consumed on any day. The calorie content of each diet is about 600 kcal, which is extremely small. Therefore, you can not continue the diet for more than 7 days.

Elena Malysheva advises - count calories, but do not become addicted to them. Having reached the daily limit, do not give up food. The body and mind must develop, and for this they need energy and "fuel". In order not to harm the figure, the nutritionist recommends giving preference to vegetables, eggs, lean meat, dairy products, but consuming everything in moderation.

fat burning

Many people dream of losing weight without limiting themselves in nutrition. But almost all diets are based on a severe reduction in diet, which invariably leads to a constant feeling of hunger. The exception is the fat-burning diet, which does not have to starve, but in a week you can lose 3-5 kg ​​of excess weight, and even more when combined with moderate physical activity. This method of weight loss is often used by athletes to quickly gain the desired shape.

Essence and rules

The action of a fat-burning diet for a week is based on improving metabolism, normalizing glucose and insulin levels, accelerating the breakdown of fat and preventing the appearance of new deposits. The rules of this weight loss technique allow you to choose products of your choice from the list of permitted ones, so such a diet is tolerated quite easily.

To ensure high-quality and timely removal of decay products (fat breakdown), it is necessary to drink at least 2 liters of water per day. The drinking regimen should be as follows:

• 200 ml of water immediately after waking up;
• other water intakes - in the same amount 30 minutes before meals.

It is also important that eating should be stopped 2-3 hours before bedtime.

The daily menu includes a large number of proteins that alternate and combine with plant foods. Thanks to this diet, a fat-burning effect and weight loss are achieved while maintaining muscle mass.

The products allowed during the fat-burning diet for 7 days are divided into categories, indicating the permissible amount of consumption per day.

Protein sources:

• 60 g of low-fat hard cheese;
• 2 eggs;
• 30 g of any nuts (except peanuts);
• 100 g of cottage cheese (up to 3%);
• 170 g lean fish fillet or seafood;
• 120 ml low-fat (up to 1.5%) milk or natural lactic acid drink;
• 100 g of dietary meat.

Sources of carbohydrates:

• 1 slice of dietary bread (black, bran, whole grain);
• 100 g of any porridge on the water;
• 100 g pasta from durum wheat.

Vegetables and fruits:

• 300 g of non-starchy vegetables (potatoes, beets, corn are prohibited);
• 150 g green peas (canned);
• 200 g unsweetened fruits;
• 60 g dried fruits.

Vegetables are recommended to be boiled, stewed, baked, steamed or grilled without using fat. Of fruits, it is best to give preference to grapefruit, which is considered one of the best natural fat burners, as well as other citrus fruits.

Every day you can choose which product to use for breakfast, lunch, dinner. During this program, you should not skip meals, as this will not give the necessary acceleration of metabolic processes and, accordingly, the expected result.

sample menu

During the week, you need to eat 4 times a day according to the following principle:

• breakfast - proteins and vegetables or fruits (per serving from the above lists);
• lunch - a portion of proteins, vegetables and carbohydrates;
• afternoon snack - a serving of proteins, vegetables or carbohydrates (one to choose from);
• dinner - a serving of proteins and vegetables or fruits.

When compiling the menu, it is necessary to take into account individual characteristics. So, if fruits increase appetite, then in the afternoon it is better to eat only vegetables.

An example menu might look like this:

• breakfast - 2 eggs, 300 g of vegetable salad;
• lunch - boiled veal with stewed vegetables, bread;
• afternoon snack - fruit;
• dinner - fish fillet with vegetables.

At the end of the diet, it is advisable to continue to adhere to its basic principles, eat fractionally and drink enough water. This will make it easy to lose weight and in the future without much effort to maintain it in the norm.

Kremlin

The most effective and relatively safe is weight loss, based on the restriction, but not the complete exclusion of carbohydrate intake. It is this principle of nutrition that is used in the so-called "Kremlin" diet. In its classic version, this is a rather long-term protein weight loss system, which is recommended to be followed for several months or even years. However, even its 7-day version gives pretty good results - in just a week you can lose 3-5 kg, while improving the silhouette of the figure and tightening the skin well.

Essence and rules

The Kremlin diet for a week does not require a significant change in diet, but only imposes restrictions on certain foods. The rules of the "Kremlin" weight loss for seven days differ from the requirements of the traditional "Kremlin" and are as follows:

1. Complete rejection of all flour, sweet, rice, potatoes.
2. Reducing the amount of purchased products - sausages, packaged juices, sweet fruits and starchy vegetables.
3. Careful calculation of the amount of carbohydrates consumed (points - according to the terminology of this technique) and the daily calorie content of the diet.
4. Eat dinner 4 hours before bed.

In the Kremlin diet, all products are evaluated by the presence of carbohydrates in them, and their amount is calculated in points, or carbohydrate units (c.u.). This indicator depends on the glycemic index of the product, that is, on the content of glucose in it.

Based on this, it is necessary to plan your daily diet so as not to gain more than 40 points, and preferably even a little less, then the loss of extra pounds will be as effective as possible.

To determine the amount of e. a special table is used in each product or dish. In this case, the average indicators of the “carbohydrate content” of the main products (per 100 g) should be taken into account:

• natural meat, eggs, fish, seafood, mushrooms - 0–1 point;
• dairy products - 3-5 points;
• vegetables and fruits - 2-10 points;
• flour and confectionery products - 40–99 points.

In general, the minimum number of e. is found in animal proteins and fats, and the maximum is in carbohydrate foods, especially those rich in simple carbohydrates.

sample menu

To draw up a daily nutrition schedule on the Kremlin diet, it is recommended to use foods with a minimum content of carbohydrates and sugar. This will allow you to throw off the maximum possible number of kilograms in a week. An example is the following diet (in brackets the amount of each dish is indicated):

Day #1 (for 38 points):

• breakfast: 4 eggs with ham pieces (2), 100 g of cheese (1), tea without additives (0);
• lunch - seafood with olives (3), baked fish fillet with mushrooms (1), tea (0);
• afternoon tea - an apple (18);
• dinner - chicken (0), 1 raw tomato (6), 200 ml yogurt (7);

No. 2 (for 25 points):

• breakfast - 2 boiled sausages (3), 50 g of peas (6), leaf lettuce (2), coffee without additives (0);
• lunch - 200 ml vegetable soup (4), grilled pork (0), mineral water (0);
• afternoon snack - 30 g of nuts (5);
• dinner - boiled squid with 1 tbsp. l. mayonnaise (1), 200 g seaweed (4), tea (0).

No. 3 (for 32 points):

• breakfast - a salad of 2 eggs and mushrooms (1), 150 g of cottage cheese (4), coffee (0);
• lunch - lamb (0), 100 g vegetable salad with vegetable oil (6), mineral water (0);
• afternoon snack - 100 g grapefruit (8);
• dinner - 200 g of steak with egg (1), tomatoes with olives and lettuce (10), 200 ml of dry red wine (2).

No. 4 (for 26 points):

• breakfast - 100 g of cheese, 200 g of cottage cheese with herbs (2), tea (0);
• lunch - fried egg with pork loin (1), tomatoes with olives (6), mineral water (0);
• afternoon snack - 30 g of nuts (4);
• dinner - 200 g boiled pork (0), 200 g vegetable salad with 1 tbsp. l. mayonnaise (5), 200 ml natural yogurt (7).

No. 5 (for 30 points):

• breakfast - mushroom caviar (3), meatloaf (2), tea (0);
• lunch - 200 ml borscht with sorrel (2), barbecue (0);
• afternoon snack - 100 g of berries (8);
• dinner - 100 g of beetroot salad with cheese and garlic (7), 100 g of squash caviar (7), mineral water (0).

No. 6 (for 34 points):

• breakfast - 100 g cottage cheese casserole (12), 100 g kiwi (10), tea (0);
• lunch - baked chicken with cheese (1), 100 g of fresh cucumbers (3);
• afternoon snack - 150 g of strawberries (7.5);
• dinner - boiled pork (0), 1 egg (0.5), tea (0).

No. 7 (for 26 points):

• breakfast - 200 g of omelette with cheese (2), vegetable salad with herbs (5), coffee (0);
• lunch - 200 g vegetable stew (8), grilled chicken (0);
• afternoon tea - olives with tomatoes (6);
• dinner - fish fillet (0), 100 g eggplant caviar (5), tea (0).

The menu turns out to be quite satisfying, but limited in number of points. Thanks to this, you can get rid of extra pounds without hunger and extra effort.

Xenia Borodina

The Borodina diet “We lose weight in a week” is a reliable way to quickly lose weight and get in shape. This method of losing weight is based on the use of predominantly plant foods and, first of all, cucumbers - products with a negative calorie content. As a result, in just 7 days you can lose up to 5-7 extra pounds.

Essence and rules

Ksenia Borodina suggests using a fairly limited diet, which is simple and low cost. In addition, weight loss is guaranteed only if the following rules are observed:

1. Refusal of fried, fatty, sweet and other too nutritious food.
2. Eating low-calorie foods, including proteins.
3. Moderate portions without overeating.
4. Plentiful drink - at least 2 liters of liquid.
5. Sufficient exercise.

If desired, the course can be increased to 2 weeks, then weight loss can be 6-10 kg. It is recommended to repeat the diet after at least 1.5–2 months.

The most suitable time to use the diet of Ksenia Borodina for 7 days is summer, when the season of ground cucumbers begins. It is these vegetables, ripened in open beds, and low-calorie protein that will be most useful for weight loss and the body as a whole.

The advantages of this weight loss technique are its short duration, efficiency, lack of large material costs, as well as a beneficial effect on the digestive tract. But since the diet is not complete enough, during the diet period it is necessary to take a complex of vitamins and minerals.

sample menu

The peculiarity and simplicity of the diet from Ksenia Borodina is that throughout the week all meals, except for lunch, will be the same:

• breakfast - cucumbers, 1 slice of rye or bran bread;
• lunch - to choose from: cucumbers, apples, pears or any citrus fruits.
• afternoon snack - also a choice: cucumbers, apples, pears or any citrus fruits.
• dinner - cucumber salad with olive oil, lemon juice and herbs.

For light snacks between meals, you can eat cucumbers in any quantity.

Lunches by day should be as follows:

1. Portion of dietary meat, cucumber salad.
2. Boiled fish with rice, cucumbers.
3. Rice with grated cheese, cucumbers.
4. Vegetable okroshka with egg, 1 fruit.
5. Portion of dietary meat, vegetable salad with cucumbers, 1 piece of fruit.
6. Cold cucumber soup with radish and carrots, 1 apple.

A prerequisite for the Borodina diet for 7 days is the use of a large number of fresh cucumbers - at least 1 kg per day. At the same time, it is necessary to refuse salt or reduce its amount to a minimum, using lemon juice as a salad dressing.

According to Ksenia Borodina, a weekly diet based on cucumbers is the best way to gain harmony, improve skin condition, get rid of edema and improve the body.

lazy

The main reason that many people cannot get rid of excess weight is banal laziness and lack of desire to change their usual way of life. For such cases, a special diet for the lazy for 7 days is recommended, with which you can almost effortlessly get rid of 4-6 extra pounds in a week.

Essence and rules

Most diets require cutting out many of the usual foods, careful calorie counting, increased physical activity, or whatever else you can think of. The lazy diet is a slightly different approach to losing weight, which, despite the name, is no less effective.

The essence of the diet for a week for the lazy is that before each meal you need to drink a certain amount of water, without changing the composition and volume of food consumed. This technique is quite simple to implement and is recommended not only to reduce body weight, but also to further maintain it in the norm. The intake of a large amount of water in the body contributes to the normal course of all physiological processes, stimulates the intestines and the excretion of decay products.

Thus, if you follow a weekly diet for the lazy, the following results are achieved:

1. Incoming fats and accumulated body fat are burned more efficiently.
2. The feeling of hunger is eliminated, the feeling of satiety comes faster.
3. The stomach gets used to smaller portions, because before its consumption it is filled with water.
4. The number of calories consumed is reduced.

To maximize the effectiveness of the "lazy" diet for 7 days, you must follow these recommendations:

1. Completely refuse or reduce to a minimum the consumption of fatty, fried, flour and sweet foods.
2. Drink water in small sips with short pauses.
3. Increase physical activity - perform simple physical exercises or take leisurely walks.
4. Give enough time to sleep and rest, because lack of sleep disrupts metabolism.

During the day, you need to drink about 3 liters of plain water. It is very important that the water is clean and without gas. It is not recommended to use boiled water, which does not contain valuable minerals. You need to drink 20 minutes before any meal, including light snacks, and at least 2 glasses. Such a large daily volume of fluid puts a serious strain on the kidneys, liver and digestive organs. Therefore, before a diet, be sure to consult a doctor.

sample menu

Sticking to a lazy diet menu for a week is easy. For this you need:

1. Eat any food in the required amount, but 20 minutes after drinking water.
2. Do not drink anything during and for 2 hours after eating.

Thus, immediately after sleeping on an empty stomach, you need to drink 2 glasses of water. You can have breakfast as usual, but not earlier than after 20 minutes, without drinking any drinks. Tea or coffee is allowed to drink only after 2 hours. The same should be done during lunch, dinner and all other meals.

The diet for each day should look something like this:

• 8:00 - 2 glasses of water;
• 8:20 a.m. - breakfast of your choice, but without drinks;
• 11:20 - you can drink tea, coffee, cocoa, chicory;
• 13:00 - 2 glasses of water;
• 13:20 - lunch of your choice, also without drinks;
• 16:20 - you can drink tea, coffee, cocoa, chicory;
• 18:00 - 2 glasses of water;
• 18:20 - any dinner, without drinking drinks;
• 20:20 - if you wish, you can drink tea, coffee, cocoa, chicory.

Compliance with a "lazy" diet for seven days is a fairly simple process, it has practically no restrictions. At the same time, such a diet causes a long-term surge of energy, a noticeable increase in vigor and the need for active movement, which significantly increases the effectiveness of losing weight.

"Leovit"

The “Lose Weight in a Week” nutrition system, developed by the well-known manufacturer of dietary products, Leovit Nutrio, is a low-calorie complex of sachets with instant food, which you only need to pour boiling water over. Such a menu is quite balanced, does not require time for cooking and is convenient to use even outside the home. In addition, the use of Leovit products eliminates the need to count calories or measure portions. Everything is already prepared and calculated. This nutrition program teaches you to eat small portions, wean you from overeating and allows you to lose 1-5 kg ​​of excess weight in 7 days.

Essence and rules

The Lose Weight in a Week complex consists of concentrates packaged in portioned sachets. To prepare the dish, the contents are poured into a cup and poured with boiling water. The daily diet contains 400-500 kcal, but if you wish, you can use additional products from the list of permitted.

This Leovit product has passed clinical trials at the Institute of Nutrition of the Russian Academy of Medical Sciences. As a result, the high efficiency of the “Lose Weight in a Week” diet was confirmed, and a number of positive characteristics were also noted:

• ease of use;
• affordable price;
• fast but tasty food;
• gradual weight loss without harm to health;
• the absence of harmful components in the composition;
• the possibility of long-term use.

Despite the minimum calorie content, the diet is balanced, includes all the necessary substances, minerals and trace elements. In addition, the menu is quite varied and consists of soups, side dishes, cereals, drinks.

Products are dried by vacuum sublimation before being packaged in bags, which allows preserving the texture, taste and aroma of the dish, as well as all useful substances. Thanks to this processing, freeze-dried foods are considered better than canned ones. In addition, all Leovit products do not contain dyes, flavor enhancers, preservatives, so the prepared dishes are absolutely safe and can be used without restrictions.

The undoubted advantage of the Leovit diet for 7 days is the possibility of combining a sublimated menu with traditional products. This allows you to make dietary nutrition more complete.

Special importance in the complex is given to drinks. Due to their special composition, they are able to reduce appetite, activate metabolism, accelerate the burning of fats and the elimination of toxins, and improve intestinal motility.

sample menu

In the Leovit diet, 4 types of menus are offered for a week - basic, traditional, Mediterranean, vegetarian.

Main

This complex is the most versatile and is suitable for everyone, with the exception of vegetarians (there is a separate option for them).

Menu includes:

• for the first - vegetable soups, meat soups, borscht;
• on the second - meat, fish and vegetable dishes, mushrooms, cereals, pasta, mushrooms;

The program allows you to get rid of 2-4 extra pounds.

Traditional

This diet is similar to the usual menu for many and consists mainly of dishes of Slavic cuisine:

• for the first - borscht, cabbage soup, chicken soup, Caucasian soup;
• on the second - mashed potatoes, buckwheat porridge, pasta, noodles;
• on the third - tea and "Cappuccino" with fat-burning properties, jelly, compote, coffee.

On this diet, you can throw off 2-4 kg of excess weight.

mediterranean

All nutritionists in the world recognize the Mediterranean food system as the most useful. The Leovit complex with the same name is no exception and is also enriched with a large number of trace elements and vitamins. It includes dishes of French, Italian, Spanish cuisine.

In the bags you can find:

• for the first - all kinds of puree soups;
• on the second - polenta and other cereals, paella, pasta, puddings;
• on the third - tea, jelly, coffee.

Weight loss in 7 days averages 1-3 kg.

Vegetarian

This kit will help all supporters of plant foods to lose weight easily and quickly. Of all the menu options, this one has the best effect on the condition of the skin and hair.

As main dishes are offered:

• for the first - vegetable and cheese soups with mushrooms and cereals;
• on the second - vegetables, cereals, pasta;
• on the third - tea for weight loss, fruit and berry jelly and compote.

The effectiveness of this menu is the highest - minus 3-5 kg ​​per week.

In any case, the ratio can be as follows:

• breakfast - a sweet fruit compote that relieves cravings for treats, saturates with vitamins and energy, or Cappuccino coffee (on the Mediterranean menu), and if desired, you can add 200 ml of low-fat natural yogurt or 1 egg;
• lunch - different in each set and consists of the first (soup), the second (porridge or mashed potatoes, to which you can add a piece of steamed fish) and the third (tea, coffee or compote);
• dinner - cream soup, porridge or mashed potatoes and sweet jelly;
• before going to bed - 200 ml of fat-free kefir.

Thus, the total calorie content of the daily diet, together with these supplements, is usually 1000 kcal. For weight loss to be as effective as possible, it is recommended not to disturb the diet. At the same time, it is not necessary to go in for sports - the diet itself is quite enough to lose up to 5 extra pounds. Restrictions on the use of the Leovit diet can be chronic diseases of the gastrointestinal tract, pregnancy, and childhood.

Maggi

Diet Magi is a method of losing weight on eggs, which is ideal for lovers of this product. The full course is designed for 4 weeks, but can be very effective if followed for 7 days. The duration is determined by the amount of excess weight that you need to get rid of - you can lose 10–15 kg in a month, and 3–5 kg in a week. With the correct completion of the process, the achieved result is stored for a long time.

Essence and rules

The first and main requirement of this technique is the strict observance of the proposed menu. Any deviation, skipping meals or other violations lead to the fact that the diet must be started again from the first day. Nothing may be interchanged or replaced with similar products. The system can only work if all the components are used and in the specified order.

The second important rule is the drinking regime, and the amount of liquid consumed should be 2.5-3 liters per day. This volume includes not only pure water, but also tea and coffee without any additives.

There are no lists of permitted and prohibited foods in the diet, since only what is indicated on the menu is allowed, and everything else is prohibited. It should be noted that meat broths are not allowed here, although meat is consumed regularly. Salt and spices are allowed in any quantity.

Exact menu

Products and dishes indicated in the menu are used in strict accordance with the given order and quantity. If the serving size is not prescribed, you can eat unlimitedly.

Breakfast throughout the week is the same - 2 hard boiled eggs and ½ citrus to choose from - orange or grapefruit. The rest of the meals of the day should be as follows:

1. Boiled breast without skin.
2. 1 toast, low-fat hard cheese, tomatoes.
3. Fruits of one kind, to choose from - apple, orange, pear, kiwi, melon, watermelon, apricots.
4. 2 soft-boiled eggs with boiled vegetables or stewed zucchini with beans.
5. Permitted fruits of one type, to choose from - apple, orange, pear, kiwi, melon, watermelon, apricots.
6. Boiled breast without skin, boiled carrots with peas, tomatoes, 1 grapefruit.

1. 2 hard-boiled eggs, 1 citrus, 1 toast, fresh vegetable salad (tomatoes, cucumbers, carrots, bell peppers) without dressing.
2. Dietary meat (except lamb).
3. 1 citrus, fish fillet, fresh vegetable salad (tomatoes, cucumbers, carrots, sweet peppers) without dressing.
4. Fresh vegetable salad (tomatoes, cucumbers, carrots, sweet peppers) without dressing, dietary meat (except lamb).
5. Boiled vegetables.

Drink plenty of fluids between meals.

A significant increase in physical activity on the Magi diet for a week is not required. But even long walks can significantly improve the result.

"Minus 60"

Diet "Minus 60" is a very flexible and effective weight loss program in which there are no strict restrictions and the need to count calories. It was developed by Ekaterina Mirimanova personally for herself, but, convinced of the incredible performance, she decided to help everyone who is worried about the problem of excess weight. The number 60 in the name of the diet is the number of kilograms that the author of the technique managed to lose, however, over a rather long period. If you need to get rid of 2-4 kg, then it will be enough to stick to such a diet for only a week.

Essence and rules

Diet 60 is suitable for those who cannot withstand strict diets or bland and tasteless food, often breaks down and gains weight again. The most severe limitation of this technique is the last meal strictly at 18:00. If this time is missed, then you need to give up dinner altogether. There are no more cons. But there are many advantages:

1. No strict calorie or portion counting required.
2. The list of products prohibited for consumption is minimal, and until 12:00 you can eat everything without restriction.
3. Sufficient supply of all nutrients is provided.
4. There is no harm to health, weakness, nervous tension, apathy or depression.
5. The diet does not contradict medical guidelines.
6. Liquids are used as much as you want, and not through force.

Food consumed before noon, according to the author of the technique, is not deposited in fat accumulation. Therefore, up to 12 hours you can eat even those forbidden by other diets - sweets, flour, fatty foods.

In addition, the following rules must be observed:

1. Breakfast is a must, and hearty and complete.
2. Lunch is made according to the principles of separate nutrition - meat and fish are not combined with potatoes, pasta and bakery products, but combined with vegetables, rice, buckwheat, berries or fruits are also allowed for dessert.
3. Dinner - to choose from: meat or fish without a side dish, vegetables or cereals without meat, or lactic acid products and fruits, but in any case strictly until 18:00 - after this time, eating is prohibited.

In the afternoon, legumes, potatoes, pasta, mushrooms, sugar, and other fast carbohydrates are excluded.

sample menu

There is no exact menu in Mirimanova's diet. It is necessary to observe the specified mode and correctly combine products. Options for the main meals can be as follows.

Breakfasts:

1. Any porridge in milk with butter, sugar or honey, a sandwich with butter or cheese, coffee.
2. Fried potatoes, coffee with sugar and milk.
3. Meat casserole with pasta, tea with lemon.
4. Pork cutlets with mashed potatoes, cocoa.
5. Pancakes with any filling or sausage sandwich, cookies or sweets, fruit, tea.
6. Cottage cheese with sour cream and herbs, a piece of cake, coffee.
7. Pie (lavash) with any filling, sandwich with cheese, caviar, boiled pork or ham, compote.
8. Vareniki or casserole with cottage cheese, a bun with butter, tea or yogurt.

The list of products and dishes shows that breakfast is not limited to anything. However, portions should be reasonable.

1. Vegetable soup or borsch with meat, but without potatoes, stewed liver with buckwheat porridge, rye bread.
2. Potatoes stewed with vegetables, but without meat, tomatoes stuffed with cheese, rye bread.
3. Fish baked with vegetables, grated boiled beets with sour cream and garlic.
4. Peppers stuffed with meat, fresh vegetables.
5. Macaroni with grated cheese, boiled eggs, cucumber salad.
6. Grilled chicken, vegetable salad with cheese.
7. Vegetarian borscht or soup with potatoes, vegetable stew with rice, eggplant rolls with spicy cheese, rye bread.

The main rule of dinner is not to combine potatoes and pasta with meat or fish. In addition to these dishes, it is recommended to add fruit for dessert. From drinks, water without gas, fresh juices, coffee, tea, lactic acid products and even dry red wine are suitable.

1. Boiled meat - beef or lamb.
2. Baked fish or chicken.
3. Aspic of meat, fish or seafood.
4. Vegetable stew with rice or potatoes.
5. Meatballs or cutlets from fish or meat.
6. Any dairy products.

The main rule of dinner is that it should be one-component. It is preferable to eat protein foods that provide a long-lasting feeling of satiety.

The "Minus 60" diet is easily tolerated and does not require a special exit. At any time, the program can be ended, interrupted or restarted, and continued for the rest of your life. Therefore, having lost weight in a week, it is recommended not to stop there, but to continue to maintain good shape in the future.

low calorie

To lose weight in seven days by 3-8 kg without nerves, breakdowns and harm is a completely feasible task if you stick to a low-calorie diet for the entire period. A low-calorie diet for a week is the most common way to naturally normalize body weight, most often recommended by nutritionists. Its observance requires the calculation of daily calories and a balanced combination of products.

Essence and rules

The mechanism of action of a low-calorie diet is to create an energy deficit by reducing calorie intake. With such nutrition, the body begins to use its own energy reserves, that is, it breaks down body fat.

There are many options for low-calorie diets. The best choice would be an individual program designed taking into account the individual characteristics of the organism. But in any case, you must adhere to the following basic principles of low-calorie nutrition:

1. Reducing the calorie content of the daily diet by 20-30% by reducing fat intake (up to 80 g / day).
2. Refusal of simple (fast) carbohydrates contained in sugar, confectionery and flour products.
3. Increasing the proportion of protein foods, vegetables and fruits, which will burn body fat while maintaining muscle mass.
4. Reducing the consumption of salt, spices, spices.
5. Fractional nutrition (portions of 200-300 g 5-6 times / day).
6. Dinner - before 19:00 or 3 hours before bedtime.
7. Plentiful drink (from 2 liters of water).

The menu of a low-calorie diet is not strictly regulated and can be compiled according to your own taste, but taking into account the indicated recommendations and using a calorie calculator.

sample menu

Low-calorie diets, depending on the calorie content of the daily menu, are divided into 3 types:

• maximally limited (500–900 kcal/day);
• moderately limited (1000–1200 kcal/day);
• basic balanced (1300-1600 kcal / day).

When choosing the right option, one should be guided not only by the goals set, but also by one's own capabilities, primarily by willpower.

Rigid, maximally limited

Weight loss according to this scheme involves:

• eating boiled vegetables or dietary meat;
• reduction of the daily intake of fats to 4–5 g.

If you follow a strict diet for a week, even for 7 days, you must definitely take vitamin-mineral complexes.

moderately limited

This diet is characterized by an increased content of protein foods of plant origin. The menu based on the alternation of mono-diets on the following products is considered to be the most effective in this case:

• vegetable salads dressed with linseed or olive oil or natural yogurt;
• apples or cucumbers;
• skim dairy products;
• dietary meat or fish;
• fruit or vegetable juices.

These products can be alternated not only by day, but also by meals, be sure to take into account the daily calorie content.

Basic balanced

This option of a low-calorie diet for 7 days allows you not only to safely reduce weight, but also get rid of overeating, learn to be saturated in small portions, and develop the right eating habits.

The diet is based on 5 meals a day according to the following scheme:

• lunch - 1 fruit of your choice;

• breakfast - 150 g of buckwheat, tea with lemon;
• lunch - 100 ml of kefir, 1 slice of whole grain bread;
• lunch - 200 ml of lean borscht, 100 g of dietary meat, 150 g of green vegetable salad;
• afternoon snack - 1 fruit of your choice;
• dinner - 200 g fish fillet, greens.

• breakfast - 1 egg, 1 grapefruit, 200 ml dried fruit compote;
• lunch - 100 g of cottage cheese with berries;
• lunch - 200 ml of vegetable soup, 150 g of breast, vegetables;
• afternoon snack - 150 g of berries;
• dinner - 100 g of vegetable stew, 200 ml of yogurt.

• breakfast - 200 g of millet porridge, 200 ml of orange fresh;
• lunch - 1 fruit of your choice;
• lunch - 100 g of dietary meat, 250 g of cabbage and carrot salad, tea;
• afternoon snack - 100 g of dried fruits;
• dinner - 250 g of cottage cheese with pieces of fruit.

• breakfast - 200 g of barley porridge, 1 apple, tea;
• lunch - 150 ml of natural yogurt;
• lunch - 200 ml of vegetable broth, 150 g of fish fillet;
• afternoon snack - 200 ml of tomato fresh juice or 50 ml of fruit puree;
• dinner - 150 g of dietary meat, 200 g of vegetable salad.

• breakfast - 1 egg, 2 slices of whole grain bread, tea;
• lunch - 1 fruit of your choice;
• lunch - 200 ml of vegetable soup with cereals, 100 g of breast;
• afternoon snack - 100 g of omelet with tomato and herbs;
• dinner - 150 g fish fillet, 200 g vinaigrette.

The main balanced version of the low-calorie menu contributes not only to natural weight loss, but also to the improvement of the body. The advantages of this diet are the diversity of the diet and the possibility of its self-compilation, the absence of an exhausting feeling of hunger, improving well-being, mild cleansing of the body and maintaining the result.

low carb

Excess weight is mainly the cause of the consumption of excessive amounts of carbohydrates, which are deposited in fat reserves. Therefore, a low-carb diet with a significant reduction in carbohydrates in food leads to the breakdown of fat and rapid weight loss.

Essence and rules

A low-carbohydrate diet is based on a protein diet with a small amount of complex carbohydrates. In this mode, the body, not receiving enough energy, begins to use its fat reserves. As a result, fat is burned, and weight is reduced at an accelerated rate.

During a low-carb diet, you must adhere to the following rules:

1. Reduce the amount of carbohydrate-containing foods to 40-100 g per day - it is best if these are vegetables, fruits, berries.
2. Make a menu for 50% of protein foods.
3. Give preference to low-fat or fat-free foods, and use vegetable oils, oily sea fish, and egg yolks as sources of fat.
4. Refrain from alcoholic beverages.
5. Reduce the amount of salt to 2-3 g per day, but do not give it up completely.

During a low-carb diet, there is no strong feeling of hunger and cravings for sweet foods. Such nutrition provides rapid weight loss, has a beneficial effect on the functioning of all systems, and improves metabolism.

sample menu

The diet of a low-carb diet for a week can be made independently, following these rules. An example menu might look like this:

• breakfast - cottage cheese casserole, cucumber salad, coffee;
• lunch - dietary meat, vegetables, tea;
• afternoon snack - milk;
• dinner - mushroom soup, kefir.

• breakfast - 2 eggs, yogurt;
• lunch - dietary meat, stewed cabbage, tea;
• afternoon snack - kefir;
• dinner - fish fillet, cabbage salad, tea.

• breakfast - omelet with mushrooms, tea;
• lunch - vegetable soup, baked fish, lettuce;
• afternoon snack - 1 citrus;
• dinner - seafood with vegetables, tea.

• breakfast - oatmeal with an apple, coffee;
• lunch - vegetable stew with chicken, tea;
• afternoon snack - 2 apples;
• dinner - buckwheat, kefir.

• breakfast - vegetables baked with cheese, coffee;
• lunch - vegetable soup, chicken fillet, tea;
• afternoon snack - 1 grapefruit;
• dinner - boiled brown rice, milk.

• breakfast - 2 eggs, hard cheese, coffee;
• lunch - veal, vegetables;
• afternoon snack - kefir;
• dinner - seafood, tea.

• breakfast - cottage cheese casserole, coffee;
• lunch - dietary meat, cheese, cabbage salad, tea;
• afternoon snack - cottage cheese pudding;
• dinner - baked fish, tea.

After such nutrition, it is extremely important to properly consolidate the result. To do this, you need to gradually increase the calorie content of the diet and the amount of carbohydrate products, reducing fat intake.

oatmeal

The oatmeal diet is well-deservedly popular because it allows you to lose 3-5 extra pounds in a week and normalize the digestive tract. Oatmeal contains a lot of useful substances, including fiber, complex carbohydrates, a rich vitamin and mineral complex.

Essence and rules

Despite the presence of some additional products, the oatmeal weight loss technique refers to mono-diets. The main product of the menu is oatmeal porridge boiled in water or milk without any additives. In addition to this dish, it is allowed to use:

• unsweetened fruits (apples, cherries, plums, pears) and non-starchy vegetables;
• nuts, dried fruits, but in small quantities and only before lunch.

You should also drink a lot (from 2 liters) of water and green tea, but 30 minutes before and 1.5 hours after eating.

sample menu

The weekly course of the oatmeal diet includes 2 stages:

• 2 days of cleansing;
• 5 days of direct weight loss.

At the cleansing stage, you need to switch to plant foods, do not overeat, and stop eating any food and even water 5 hours before bedtime. The last meal should be a special decoction designed to cleanse the intestines. For its preparation:

1. In 1 liter of water pour 4 tbsp. l. washed rice.
2. Leave to infuse overnight.
3. In the morning, bring to a boil and boil at a slow boil for 1 hour.

The resulting jelly-like broth is drunk instead of dinner and nothing is taken after it.

During the second stage, you need to eat oatmeal for all meals, supplementing it with the above products. Oatmeal is allowed to be consumed in any quantities throughout the day. But, as in the cleansing stage, the last meal should be 5 hours before bedtime.

The menu for 5 days of the second stage may be as follows:

• lunch - oatmeal, fruit;

• breakfast - oatmeal with vegetables;
• lunch - a handful of dried fruits, tea;
• lunch - oatmeal with milk, stewed cabbage;
• afternoon snack - oatmeal, 1 grapefruit;
• dinner - oatmeal, vegetable salad without dressing.

• breakfast - oatmeal in milk with dried fruits;
• lunch - oatmeal with nuts;
• lunch - vegetable stew, oatmeal;
• afternoon snack - oatmeal, 1 orange;
• dinner - oatmeal, 1 apple.

• breakfast - oatmeal, dried fruit compote;
• lunch - oatmeal, a handful of nuts;
• lunch - oatmeal, boiled vegetables;
• afternoon snack - oatmeal, fruit;
• dinner - oatmeal, 1 pear.

• breakfast - oatmeal in milk with dried fruits;
• lunch - a handful of nuts, green tea;
• lunch - oatmeal, fruit;
• afternoon snack - cucumber salad with radishes and herbs, oatmeal;
• dinner - oatmeal, a handful of fresh berries.

Such a diet is not very easily tolerated due to the monotony of the diet, but without a strong feeling of hunger, since oatmeal can be consumed unlimitedly. But the specified amount of nuts and dried fruits cannot be exceeded.

Drinking

Drinking a 7-day diet is not so much about losing weight as it is about cleansing the body. As a result of removing all harmful and excess weight, it goes away involuntarily, and its loss can be 6-8 kg per week. In addition, this method of nutrition allows you to reduce the stomach, pacify the appetite and begin to be saturated in small portions.

Essence and rules

The main difficulty of the drinking diet for a week is that all food must be liquid. Under the ban are:

• all solid foods;
• sugar, honey, salt (2-3 g can be used), spices, seasonings;
• butter and vegetable oil;
• from drinks - alcohol, jelly, packaged juices, sweet soda;

In some versions of the drinking method of losing weight, it is allowed to eat some solid food, in particular, pureed vegetables and fruits or liquid porridge. There are no such concessions in the original menu.

sample menu

The menu is compiled independently from the following set of liquid products:

• the main everyday dish is meat, fish or vegetable broth with a small amount of salt, but without spices and spices;
• freshly made juices from unsweetened fruits, preferably grapefruit or orange;
• lactic acid drinks with a fat content of up to 2% - yogurt, fermented baked milk, yogurt, kefir;
• compote, any tea, coffee (possible with the addition of lemon or milk);
• clean water - at least 1.5–2 liters.

It is also allowed to cook soup-puree from different vegetables, grated to a liquid state.

The volume of any meal should not exceed 200 ml. When compiling the menu, it is recommended to use juices in the morning, broths or soups in the afternoon, and lactic acid drinks in the evening.

In addition, you can alternate different drinks using 7 drinking mono days:

1. on juices;
2. in meat broth;
3. in vegetable broth;
4. on kefir;
5. on compotes;
6. in fish broth;
7. on tea with milk.

All liquid meals can be consumed in unlimited quantities, which helps to prevent the appearance of a strong feeling of hunger. It is advisable to eat puree soup for one meal on each of the mono-days so that the stomach does not lose the habit of digesting solid food.

Polina Gagarina

Polina Gagarina, who has not been distinguished by a slender figure since childhood and who additionally gained weight after the birth of a child, radically changed her lifestyle and nutrition system, which helped her to lose weight significantly in a fairly short time. The program, developed by Gagarina on her own, is not really a diet, but a lifelong type of nutrition, which involves healthy eating habits and general strengthening of the body. To understand how suitable such a nutrition system is in each case, it is enough to use it for 1 week. During this time, you can lose 3-4 kg of excess weight and determine how the body reacts to the new regimen.

Essence and rules

Gagarina highlighted the basic principles of her diet:

1. Dinner - until 18:00 and sleep on an empty stomach.
2. Fractional nutrition and a balanced combination of proteins, carbohydrates, fats.
3. Minimum heat treatment of products that does not allow frying.
4. Refusal of harmful products - flour, fatty, sweet, etc.
5. Regular physical activity.

The basis of the singer's menu is made up of healthy products - primarily fresh vegetables and fruits of bright saturated color. It is these fruits that contain photonutrients that can qualitatively cleanse the body and slow down aging.

When cooking, only cooking in water or steam is used. Soups and broths are of particular importance, since warm liquid food saturates well, increases the production of gastric juice, and normalizes bowel function.

sample menu

The daily diet of Gagarina is built according to the following scheme:

• carbohydrate breakfast - porridge with honey or dried fruits;
• protein lunch - soups, broths, meat or fish of low-fat varieties;
• afternoon snack - cottage cheese, fruits, nuts;
• light dinner - seafood, kefir.

Moreover, each portion by volume is about 200-300 g, which does not allow overeating.

The singer's menu always contains a large number of fresh fruits, especially apples. They are rich in fiber and vitamins, thanks to which they contribute to the normalization of the digestive tract and provide a feeling of satiety for a long time.

An approximate version of Polina Gagarina's menu for 7 days is as follows:

• in the morning - boiled brown rice with dried apricots and prunes;
• in the afternoon - vegetable soup;
• snack - apples, kefir;
• in the evening - seafood, vegetables.

• in the morning - oatmeal with dried fruits;
• in the afternoon - baked chicken without skin, vegetable salad;
• snack - grapefruit;
• in the evening - yogurt.

• in the morning - barley porridge with honey;
• in the afternoon - soup with celery, chicken breast, rye bread;
• snack - natural yogurt with berries;
• in the evening - cabbage salad, seafood.

• in the morning - millet porridge, fresh fruit;
• in the afternoon - fish fillet with vegetables;
• snack - cottage cheese with nuts;
• in the evening - vegetable salad, kefir.

• in the morning - barley porridge with raisins;
• in the afternoon - vegetable stew with veal, fresh fruit;
• snack - oranges;
• in the evening - broccoli, kefir.

• in the morning - wheat porridge, fruits;
• in the afternoon - vegetable soup, steamed fish;
• snack - apples;
• in the evening - seafood with vegetables.

• in the morning - boiled brown rice with honey;
• in the afternoon - vegetable soup, chicken breast;
• snack - apples, kefir;
• in the evening - seafood, fresh tomato juice.

Compliance with this menu will teach you to control your appetite, acquire the right eating habits, and change your attitude to food.

According to Gagarina, the diet should not be a difficult test and stress for the body. Therefore, her author's method of losing weight is a universal way to normalize body weight, balanced in terms of a set of nutrients and consistent with the principles of healthy eating.

Rice

A rice diet in just a week can significantly reduce body volume and reduce its weight by 7–10 kg, while clearing accumulated toxins and excess fluid. The rice diet for 7 days compares favorably with other weight loss methods in that it completely covers the need for carbohydrates and is not accompanied by a feeling of hunger.

Essence and rules

The main condition for effective weight loss is the use of brown rice in raw or undercooked form, supplementing it with permitted products. In unprocessed rice grains with a shell, vegetable fibers and useful components are completely preserved.

It is also mandatory to observe the drinking regimen, drinking at least 2.5 liters of useful liquid per day. In addition to pure water, this volume includes green tea, herbal infusions, apple juice diluted with water.

The third rule of rice weight loss is the minimum amount of salt. At the same time, it should not be added to dishes during cooking, but directly salt the food before consumption.

sample menu

There are several options for the rice diet menu for a week, with their own list of allowed dishes and products. But in any case, the prohibited ones include:

• fast food, canned food;
• nuts, legumes;
• bakery products;
• fatty meats and fish;
• coffee.

The best results are obtained by a rigid method of losing weight on rice - minus 10 kg in 7 days. But to withstand the proposed diet, consisting of one rice, is quite difficult. Therefore, pain-free weight loss programs based on rice have been created.

Rigid

This weight loss system is very extreme. It is recommended to use it only in cases where it is urgent to lose 10 kg, for example, for a vacation or an important event. To do this, you must strictly follow the proposed diet.

Rice mono-diet involves the use throughout the day:

• steamed brown rice, for the preparation of which 1 glass of cereal is poured overnight with a glass of boiling water, and in the morning the resulting amount of porridge is divided into 5-6 equal portions;
• 2.5 liters of water and unsweetened green tea.

If you feel too strong a feeling of hunger, you can eat an apple, but not more than 2 pieces per day. Physical activity with such a limited diet is contraindicated.

Lung

A sparing version of the rice diet provides a wider range of products. The daily diet includes:

• 500 g brown rice;
• 200 g lean meat or fish;
• 300 g green vegetables.

Rice porridge is prepared from these products according to a special recipe:

1. Groats are soaked overnight in apple juice, diluted in half with water.
2. In the morning, the liquid is drained, vegetables and meat or fish cut into pieces are added to the rice.
3. A little water is added and the dish is cooked until tender.

The resulting dish is consumed in 5-6 receptions. In addition, you can eat unsweetened fruits, but not more than 500 g per day.

It should be borne in mind that a rigid mono-diet gives an excellent result - 3-4 kg is spent in the first 4 days, and more intensive weight loss begins on the fifth day - about 6 kg is lost in the remaining 3 days. Thus, in general, in a week you can get rid of 10 extra pounds. It is not recommended to observe such a mono-diet for more than 7 days, otherwise health problems may appear. Another option - a light diet on rice - is less effective in terms of weight loss and allows you to lose 4-5 kg ​​in a week, but at the same time it helps to remove toxins and get rid of edema without feeling hungry.

When choosing a certain diet, it is necessary to take into account the state of health, the amount of excess weight and willpower. It is better to prefer a more sparing menu option than to constantly break down on a strict diet.

mediterranean

The Mediterranean method of losing weight is not a diet in its conventional sense, but a nutrition system based on the traditional cuisine of the inhabitants of the Mediterranean. In its classic version, the Mediterranean diet is one of the longest, but its diet is designed in such a way that when you switch to it, you can lose weight even in one week. True, weight loss in such a short period of time will not be very large - about 4 kg, but without hunger, stress and harm.

Essence and rules

Slimming the Mediterranean way doesn't require counting calories, weighing portions, or restrictive food choices. The menu is varied and balanced, therefore it is recognized as useful by all experts in the field of health and nutrition.

The Mediterranean diet is based on eating lots of fresh fruits, red, orange and dark green vegetables, as well as fish and seafood. Such a diet benefits not only the figure, but also health in general.

The rules of the Mediterranean diet are quite simple:

1. Most of the diet should be plant-based foods - vegetables, fruits, whole grains, legumes, nuts.
2. Red meat is excluded, a moderate amount of poultry and lean fish is allowed.
3. All fats are replaced with extra virgin olive oil.
4. Instead of salt, spices and herbs are used.
5. Natural honey is used instead of sugar.
6. The daily norm of clean water is at least 1.5 liters.
7. All products must be fresh.
8. Everything that can be eaten raw.
9. Grains are soaked for a day before cooking.
10. Meat, fish and vegetables are steamed or grilled.

A big plus of the Mediterranean weight loss system is the possibility of drinking dry red wine for one of the meals (lunch or dinner).

All products harmful to the figure and health are prohibited:

• fast food;
• refined products, semi-finished products;
• shop sauces;
• products with dyes, preservatives;
• sweets, drinks containing sugar, fruit juices;
• coffee, tea - allowed only for breakfast.

The diet is made up of foods containing fiber, protein, starch, vitamins and minerals:

• cereals, bread;
• potatoes, beans;
• vegetables fruits;
• low-fat dairy products;
• eggs;
• olive oil;
• spices, herbs;
• red wine (2 glasses a day for women, 3 for men).

At the same time, cereals should be consumed for breakfast, vegetables, fruits, pasta, rice for lunch, proteins with vegetables for dinner. You also need to follow the 5-single meal regimen at regular intervals so that calories are received and burned evenly.

sample menu

The daily diet should be built so that its composition is as follows:

• 50% - carbohydrates (cereals, bread, fruits, vegetables);
• 30% - fats (olive oil);
• 20% - proteins (meat, fish, eggs, legumes).

Menu options for a weekly Mediterranean diet can be many. To properly compose your diet, you can use the following recommendations for each meal.

For breakfast you can cook:

• oatmeal in milk or water with pieces of fruit;
• cheesecakes, cottage cheese casserole;
• fruit salad seasoned with unsweetened yogurt or kefir;
• omelet with 2 slices of whole grain bread.

Suitable for lunch:

• unsweetened fruits;
• lactic acid products;
• oatmeal cookies or muffins with tea.

• tuna sandwich, tomatoes, 1 fruit;
• vegetable stew with rice, cheese;
• steamed fish with vegetables.

Possible lunch options:

• 30 g of any nuts;
• whole grain bread with cheese and tomatoes;
• 30 g dried fruits;
• fruits of your choice.

For dinner you can allow:

• avocado salad with cheese, tomatoes;
• fish baked with cheese;
• seafood pasta.

A sample menu for each day might be as follows:

• breakfast - muesli with pieces of fruit;
• lunch - yogurt with banana;
• lunch - baked vegetables;
• afternoon snack - fruit salad with lemon juice;
• dinner - tomatoes with cheese.

• breakfast - curd paste with chopped cucumber and herbs, 2 tomatoes, 1 toast;
• lunch - 1 loaf, cheese, tomatoes;
• lunch - barbecue with rice, vegetables;
• afternoon snack - rice porridge, 1 grapefruit;
• dinner - pepper stuffed with meat, 1 slice of white bread.

• lunch - vegetable stew, cheese;

• lunch - cheese, fruit;

• breakfast - cheese sandwich, vegetable salad;
• lunch - fruits to choose from;
• lunch - fish fillet with sour cream and herbs, rice;
• afternoon snack - fruit salad with lemon;
• dinner - tomato soup, veal chop.

• breakfast - fruit salad, tea;
• lunch - ham, sandwich with butter;
• lunch - vegetable stew, cheese;
• afternoon snack - grated carrots with honey and olive oil;
• dinner - seafood, toast with cheese.

• breakfast - sandwich with ham and tomatoes;
• lunch - cheese, fruit;
• lunch - pasta with meat, zucchini baked with tomatoes;
• afternoon snack - grilled vegetables;
• dinner - vegetable mix, fish fillet, 1 slice of bread.

As you can see from the menu, the Mediterranean diet is tasty, satisfying, and easy to tolerate. However, in order to lose weight, you need to create a calorie deficit in order for the body to use its fat. This can be achieved by limiting portion sizes to the recommended amount:

• fresh vegetables - 1 cup;
• cooked vegetables - ½ cup;
• pasta, porridge - ½ cup;
• boiled beans - 1 cup;
• milk, lactic acid drinks - 1 cup;
• potatoes - 1 cup;
• fruits - 1 piece;
• eggs - 1 piece;
• nuts - 30 g;
• meat or fish dishes - 100 g.

In addition, such a nutritious diet must be combined with increased physical activity. Then, even in such a short time, you can noticeably build, rejuvenate and improve your health.

Curd

Cottage cheese diet is a great weight loss option for lovers of fermented milk products. Unlike most fast diets, the weekly weight loss method based on cottage cheese does not create stress and is not harmful to health. For 7 days of such a nutrition system, 4–10 kg of excess weight is burned.

Essence and rules

Cottage cheese is one of the indispensable components of many effective weight loss programs based on a healthy diet. This is a useful protein product that gives a quick feeling of satiety and puts the digestive tract in order.

There are no special rules to follow when carrying out a curd diet. It is necessary to strictly follow the proposed menu, refusing all other products. It is also important to drink enough clean water (at least 1.5-2 liters) and to ensure moderate physical activity.

sample menu

There are many varieties of a diet menu based on cottage cheese - from a cottage cheese mono-diet to options with eggs, vegetables, fruits and other products that are useful for the figure. All of them differ in the severity of restrictions and their effectiveness.

mono diet

This menu option is suitable in cases where you need to throw off the maximum possible number of kilograms in a week.

Nutrition principles:

1. Every day you can eat only 500 g of 0% fat cottage cheese.
2. Nothing else can be consumed, except for pure water, green tea or rosehip infusion.

The specified amount of cottage cheese should be divided into 5-6 equal portions and taken at regular intervals in order to prevent the appearance of an excessive feeling of hunger.

If you strictly follow the diet, then in seven days you can lose up to 10 kg. It should be borne in mind that the stress for the body will be quite strong. Therefore, it is better to use more gentle curd weight loss methods.

Curd-kefir

In this version of the curd diet for a week, you need to eat not only cottage cheese, but also kefir. Both products must be fat free.

Nutrition principles:

1. During the day, it is allowed to consume 300 g of cottage cheese and 500 ml of a lactic acid drink.
2. Products can be consumed separately or together.
3. In between meals of fermented milk products, you should drink clean water.

For 7 days of such nutrition, you can also throw off, as on a mono-diet, up to 8-10 extra pounds.

Vegetable and curd

When compiling the menu of this option, some vegetables are added to low-fat cottage cheese.

Nutrition principles:

1. Products for every day - 300 g of 0% fat cottage cheese and 500 g of light vegetables.
2. There are also requirements for drinking plenty of water - at least 1.5 liters per day.

When choosing vegetables, you should give preference to cucumbers, tomatoes, zucchini and all types of cabbage. It is not recommended to use other vegetables, as this can significantly reduce the effectiveness of the technique. On such a weekly diet, you can lose 5-8 kg.

Fruit and curd

A diet for a week, the diet of which includes cottage cheese and fruits, is ideal for lovers of sweets. Although it is also quite tough, since restrictions on the number of products consumed remain.

Nutrition principles:

1. To 300 g of cottage cheese, traditional for all diets under consideration, 300 g of fruits are added in this menu (this weight corresponds to 1-2 apples or the same number of pears).
2. The amount of water also remains at the level of 1.5–2 liters.

Fruits can not be consumed all in a row, but only permitted. The list of those includes: apples, pears, plums, grapefruits and grapes unloved by all nutritionists.

Egg-curd diet

This version of weight loss on cottage cheese is one of the sparing. In addition to cottage cheese, it is allowed to eat not only eggs, but also vegetables, bran or rye bread and honey. The action of the technique is based on reducing the caloric content of the diet by reducing portions. An example menu looks like this:

• on an empty stomach - 1 glass of warm water;

• on an empty stomach - 1 glass of warm water;
• breakfast - 2 raw eggs, beaten with 1 tsp. honey and mixed with 100 g of cottage cheese;

• on an empty stomach - 1 glass of warm water;
• breakfast - 1 raw egg, beaten with 1 tsp. honey and mixed with 100 g of cottage cheese;
• lunch - 1 raw egg, beaten with 1 tsp. honey and mixed with 100 g of cottage cheese;
• dinner - 150 g of chicken, tomato salad with cottage cheese and herbs.

• on an empty stomach - 1 glass of warm water;
• breakfast - 2 raw eggs, beaten with 1 tsp. honey and mixed with 100 g of cottage cheese;
• lunch - vegetable broth, 100 g of cottage cheese, tea;
• dinner - 100 g of cottage cheese, 1 loaf.

• on an empty stomach - 1 glass of warm water;
• breakfast - 2 raw eggs, beaten with 1 tsp. honey and mixed with 100 g of cottage cheese;
• lunch - 100 g of cottage cheese, vegetable salad with olive oil, 1 slice of bread with bran;
• dinner - 100 g of cottage cheese, 1 boiled egg.

• on an empty stomach - 1 glass of warm water;
• breakfast - 2 raw eggs, beaten with 1 tsp. honey and mixed with 100 g of cottage cheese;
• lunch - vegetable broth, 100 g of cottage cheese, tea;
• dinner - 100 g of cottage cheese, 1 loaf.

Between meals to suppress hunger, it is allowed to eat 1 apple and 1 grapefruit throughout the day.

The diet, of course, is more varied and easier to tolerate than the previous ones. At the same time, its effectiveness does not decrease - minus 5-10 kg per week.

sparing

If all the above diets seem too tough, you can use the most sparing curd menu, also designed for 7 days.

• breakfast - 30 g of muesli with 100 ml of milk, 200 ml of orange juice;
• lunch - 100 g of cottage cheese;
• lunch - cottage cheese casserole, 50 grams of ham, watercress;
• afternoon snack - 100 g of cottage cheese;
• dinner - 50 g of seafood, bran bread sandwich with a thin layer of butter.

• breakfast - 30 g of corn flakes with 100 ml of milk, 200 ml of grapefruit fresh;
• lunch - 100 g of cottage cheese;
• lunch - 100 g of fish fillet, 2 potatoes, 100 g of cottage cheese grated with herbs, cucumber and egg;
• afternoon snack - 100 g of cottage cheese;
• dinner - vegetable soup, 1 slice of rye bread.

• breakfast - 2 sandwiches with butter and jam;
• lunch - 100 g of cottage cheese;
• lunch - cottage cheese and vegetable casserole with egg and spices;
• afternoon snack - 100 g of cottage cheese;
• dinner - 50 g of dietary meat, a sandwich with butter.

• breakfast - 30 g of dietary meat, cucumber, 1 slice of bread;
• lunch - 100 g of cottage cheese;
• lunch - 200 g of curd mass with onions, sweet peppers and herbs, bread;
• afternoon snack - 100 g of cottage cheese;
• dinner - berry-curd casserole.

• breakfast - 30 g of breast, sandwich with butter, 200 ml of grapefruit fresh;
• lunch - 100 g of cottage cheese;
• lunch - 250 g of cottage cheese with strawberries and honey;
• afternoon snack - 100 g of cottage cheese;
• dinner - 100 g of cottage cheese with cucumber and herbs.

• breakfast - 30 g of muesli with milk, 200 ml of orange fresh;
• lunch - 100 g of cottage cheese;
• lunch - cottage cheese mannik with raspberries, rhubarb compote;
• afternoon snack - 100 g of cottage cheese;
• dinner - 150 g fish fillet with vegetables.

• breakfast - 2 sandwiches with butter and honey;
• lunch - 100 g of cottage cheese;
• lunch - 200 g of curd mass with slices of cucumber and herbs;
• afternoon snack - 100 g of cottage cheese;
• dinner - 200 ml vegetable puree soup, bread.

Such a varied menu with a predominance of cottage cheese gives very high weight loss results. At the same time, between meals, you can additionally drink rosehip broth or green tea, and also eat 1 fruit each (apple, orange, grapefruit).

All of the above varieties of cottage cheese diet for a week are very popular. This method of losing weight allows you to quickly lose extra pounds and bring your body into shape.

Osama Hamdiy (chemical)

The diet of an American professor of nutrition is considered a revolutionary method of losing weight. The author himself called his system chemical, since its action is based on biochemical processes caused in the body with a certain diet. The diet was originally intended to reduce the weight of people with diabetes. But due to its high efficiency, it has become widely known and popular with everyone who wants to lose weight.

Essence and rules

The rules of the chemical diet are as follows:

1. Evenly during the day you need to drink 1.5-2 liters of water.
2. Follow the menu instructions carefully.
3. If the exact size of the serving is not indicated, you can eat as much as you want, but without overeating.
4. Keep a weight loss diary, where you can mark the weight you have reached every day, weighing yourself in the morning immediately after sleeping and going to the toilet.
5. Cook dishes without adding fat with a minimum amount of salt, vegetables - only raw or boiled.
6. Fruits can be consumed selectively - apples, plums, citrus fruits, kiwi are allowed.
7. Meat and fish should be lean varieties, with no visible layer of fat.
8. Between meals there should be breaks of at least 2 hours, dinner - 2 hours before bedtime.
9. In the event of a breakdown, you need to start all over again, it makes no sense to continue.

On the Osama Hamdiy diet, you can eat almost any raw or boiled vegetables, but you can only eat one vegetable dish at a time. The professor especially recommends using boiled zucchini, eggplant, carrots, beans, peas. In raw form, tomatoes, cucumbers, peppers, cabbage, lettuce are desirable. Although you can eat other vegetables, since a strict ban is imposed only on potatoes.

sample menu

In general, the diet of the chemical diet for a week is based on the use of a large amount of protein-containing foods - eggs, meat, fish. At the same time, the percentage of carbohydrates is significantly reduced. This diet allows you to quickly lose weight, breaking down excess fat and strengthening muscle mass. Therefore, even after a weekly course of nutrition according to the method of Osama Hamdiy, you can get not only a slender figure, but also an attractive toned body.

An example menu might look like this:

• breakfast - 2 eggs, ½ citrus fruit (preferably orange, grapefruit);
• dinner - boiled dietary meat.

• lunch - chicken, 1 tomato, 1 citrus (choice, as for breakfast);
• dinner - vegetables in any form and quantity, 2 eggs, 1 citrus (choice, as for breakfast).

• breakfast - 2 eggs, ½ citrus fruit (orange, grapefruit);
• lunch - 1 rye cracker, 40 g of cheese, 1 tomato;
• dinner - dietary meat.

• breakfast - 2 eggs, ½ citrus fruit (orange, grapefruit);
• lunch - any fruit unlimited;

• breakfast - 2 eggs, ½ citrus fruit (orange, grapefruit);
• lunch - 2 eggs, boiled vegetables;
• dinner - seafood, 1 citrus.

• breakfast - 2 eggs, ½ citrus fruit (orange, grapefruit);
• lunch - any fruit unlimited;
• dinner - boiled dietary meat, vegetable salad.

• breakfast - 2 eggs, ½ citrus fruit (orange, grapefruit);
• lunch - chicken, boiled vegetables, 1 citrus;
• dinner - boiled vegetables.

The Osama Hamdiy program shows the greatest effectiveness with a high body mass index. So, if the weight exceeds 100 kg, then in 7 days you can lose 10 extra pounds. With a slight excess of weight, the result for women is usually minus 5 kg.

Fruity

Weight loss on fruit is deservedly considered one of the most delicious and healthy. Fruit contains a lot of fiber, vitamins, minerals and complex carbohydrates, which make the process of weight normalization more enjoyable and not too stressful for the body, even with a very rigid diet. There are a large number of varieties of fruit diets for a week and almost each of them allows you to get rid of 7-10 kg.

Essence and rules

In addition to these advantages, fruit diets have a number of other advantages:

1. They do not impose restrictions on the amount of fruit consumed - you can eat unlimitedly at any time of the day, which eliminates the appearance of a strong feeling of hunger.
2. Do not require the preparation of special dishes.
3. Provide high-quality removal of slags, toxins, decomposition products.
4. They give lightness to the body.
5. Eliminate cellulite, improve complexion.

In order to lose the maximum possible number of kilograms in seven days, you must carefully follow the basic rules and follow the principles, which include:

1. Positive mental attitude, strong incentive.
2. Feeding in small portions from a small dish.
3. Drinking plenty of pure water, green tea.
4. Refusal of all flavor enhancers, alcohol, products harmful to the figure.
5. Strict adherence to diet and diet.

Fitness or increased physical activity is not mandatory, but can significantly increase the result of losing weight.

The uniqueness of fruit diets lies in the fact that, despite their severity, they are useful because they saturate the body with many of the substances it needs. At the same time, a wide variety of menu options makes it easy to choose the one that suits your taste preferences.

sample menu

Another big plus of fruit diets is that, having started to sit on one diet, it is not necessary to consume fruits prescribed by the rules all week. At any time, you can switch from apples to bananas or add additional products to the menu. However, the most strict and effective in any case will be a mono-diet.

mono diet

In this option, the nutrition schedule is the simplest - during the day you need to eat fruits of the same type in unlimited quantities. In addition, you need to drink plenty of water - the amount of healthy liquid drunk per day (pure water, green tea, juices or decoctions from the fruit used) should not be less than 3 liters.

If desired, the mono-diet diet can be diversified by using a different fruit every day, but always of the same type. For example, the daily menu might look like this:

• 1st day: apples;
• 2nd: citruses;
• 3rd: pears;
• 4th: bananas;
• 5th: plums;
• 6th: kiwi;
• 7th: pineapple.

Days can be swapped, spend 2-3 days on one fruit, or change the diet in other ways at your discretion. The main thing is that only one type of fruit is consumed during the day.

classic

In this version of the fruit menu, you need to eat daily according to the following scheme:

• breakfast - fruit and berry, fruit or berry salad seasoned with natural yogurt;
• lunch - fruit and berry, fruit or berry fresh;
• lunch - steamed vegetables, dietary meat, fruit and berry, fruit or berry salad;
• afternoon snack - fruit and berry, fruit or berry salad;
• dinner - boiled fish, raw vegetables;
• at night - low-fat lactic acid drink.

Fruits and berries can be used any, combining them throughout the day.

Multifruit

Throughout the week, the dietary multi-fruit menu can also be compiled at your discretion. An example diet might look like this:

• breakfast - strawberry-banana smoothie based on natural yogurt, green tea;
• lunch - compote of berries or dried fruits;
• lunch - fruit and berry salad with lemon juice, green tea;
• afternoon snack - fresh from any combination of fruits and berries;
• dinner - apples, lactic acid drink 0% fat.

Such a scheme is rather conditional, since it allows you to use fruits and berries of your choice and in any combination.

Apple

The apple diet is one of the most common not only among fruit, but also among all other weight loss methods. Most often, 2 options for such a menu are used:

• consumption throughout the day only apples in the amount of 1.5–2 kg and pure water (2–2.5 l);
• a combination of apples in the same amount and 1-1.5 liters of kefir, depending on the fat content.

In the second case, fruit and a fermented milk drink can be consumed together or separately, alternating between meals or days. Both apple and apple-kefir weight loss methods are very effective. This fruit perfectly cleanses the intestines, and in the variant with kefir, its effect is greatly enhanced, which ensures a high result of the diet.

Watermelon

The watermelon weight loss technique is a rigid mono-diet, which is recommended to be followed during the ripening season of these berries. The principles of nutrition here are different from all other fruit diets, since the required amount of watermelon pulp is determined depending on the initial weight and is calculated according to the formula - 1 kg of the product for every 10 kg of its own body weight.

The mechanism of losing weight on watermelons is based on the removal of excess fluid and the breakdown of fats. The power plan should be as follows:

The total amount of the daily norm of watermelon pulp is divided into 6-7 doses and is evenly consumed throughout the day.

In between taking watermelon, drink at least 1.5 liters of pure water throughout the day.

All other food and drink must be discarded.

Banana

Bananas are a tasty and highly nutritious product, so a banana mono-diet is tolerated quite easily without a strong feeling of hunger. For dietary purposes, ripe fruits should be chosen, since the insoluble starch contained in unripe bananas contributes to increased gas formation.

The rules of the banana diet for a week are as follows:

1. The daily diet consists of 1.5 kg of peeled bananas.
2. They are used in 6 doses, the last time - 3 hours before bedtime.

The indicated amount of bananas provides a daily caloric intake of 1300 kcal, which ensures quite comfortable weight loss.

With vegetables

Fruits and vegetables are the basis of most effective diets. Therefore, losing weight on this combination brings very high results. The daily diet in this case consists of fruits and vegetables of different types. They are used in several ways:

• jointly or by the method of alternation;
• whole, by preparing juices or salads;
• mostly raw, but can also be boiled or baked.

Despite the fact that the diet is almost completely devoid of protein, moderate physical activity is allowed during the course.

Protein-fruit

Eating protein foods and fruits is one of the best ways to lose weight. The body receives the required amount of all nutrients, but at the same time actively gets rid of excess weight without negative consequences.

The main rule is that the intake of protein and vitamin foods must be necessarily separate. So the menu might look like this:

• breakfast - 2 eggs, yogurt;
• lunch - fruit salad;
• lunch - breast, green peas;
• afternoon snack - fruit;
• dinner - kefir;
• before going to bed - fruit juice.

With dairy products

This kind of fruit diet for a week exists in two versions - fruit-milk and fruit-kefir. The method of losing weight on fruits and milk involves the following daily nutrition schedule:

• Day 1: fruits, 0.5 l of milk;
• 2nd: fruit, 1 liter of milk;
• 3rd: fruits, 1.5 liters of milk;
• 4th, 5th, 6th, 7th: fruits, 2 liters of milk.

You can drink milk with fruit or make smoothies, as well as throughout the day.

A fruit diet on kefir is similar to a fruit and milk diet, but for all 7 days you should drink 1.5 liters of kefir. Fruits in both cases should be chosen unsweetened and not starchy, consuming no more than 2 kg per day.

When choosing a diet option for fruits, it should be borne in mind that some of them are quite allergenic. Therefore, it is necessary to be guided not only by taste preferences, but also by the state of health.

egg

Eggs are an exceptional dietary product, on the basis of which you can lose 6–10 kg in a week. The main thing is that weight loss will come from burning fat while maintaining muscle mass, without severe hunger and stress.

Essence and rules

The effectiveness of the weekly egg diet is due to the following properties and actions:

1. Eggs are slowly digested in the stomach, which ensures long-term satiety.
2. The main products of the diet are available, have a low cost.
3. Dishes are prepared quite simply and are suitable for eating outside the home.
4. Eating a large number of eggs can improve the condition of muscle tissue and skin elasticity, remove water and relieve swelling.
5. The presence of other useful products on the menu makes it not only safe, but also beneficial to health.

The main drawback of the egg diet for 7 days is the high allergenicity of the main product. Therefore, this technique is not suitable for those who are prone to increased manifestations of allergic reactions.

The egg diet is a low-carb, protein-based weight loss method that breaks down fat stores almost immediately. This is due to the fact that the body does not have enough energy to digest protein, and it takes it from its own body fat.

In addition, egg yolk contains a special substance - biotin (vitamin H). This component actively works on the breakdown of fat, starting fat-burning processes, and also speeds up carbohydrate metabolism, preventing the conversion of carbohydrates into fats. Another useful component of the egg diet is citrus fruits, which are present in large quantities and, in combination with proteins, accelerate energy metabolism.

The rules of the 7-day egg diet are quite simple:

1. Be sure to drink plenty of alkaline mineral water throughout the day, which will reduce the acidity of citrus fruits.
2. You should stop eating fats - all foods should be low-fat, you can not even use vegetable oils for dressing salads.
3. It is allowed to use a moderate amount of salt, spices, spices.
4. The menu must be followed exactly, without interchanging meals or diet days.
5. The diet should be 3 times a day without snacks, dinner - until 18:00.
6. Eggs should be soft-boiled and eaten without salt.
7. The portion size indicated in the menu cannot be increased, if the amount of the product is not specified, it must be eaten until slightly saturated.
8. When a strong feeling of hunger appears, you can eat carrots or cucumbers, but only 2 hours after the planned meal.
9. All week you need to take multivitamins.

During the course, it is desirable to increase physical activity in order to speed up the process of fat burning.

In case of failure, the diet should be started from the first day.

Exact menu

The above schedule and diet requires very strict adherence. Therefore, before the diet, it is recommended to buy everything you need in advance. In addition, dishes and foods should be consumed exactly in the order in which they are indicated. At the same time, citrus fruits are always used at the beginning of the meal, and not for dessert. You can use oranges or grapefruits.

• breakfast - the pulp of 1 citrus, 2 eggs, green tea;
• lunch - the pulp of 1 citrus, 1 egg, 150 g of chicken breast;
• dinner - 200 g of breast, 200 ml of kefir.

• breakfast - 200 ml of citrus fresh, 2 eggs;
• lunch - the pulp of 2 citrus fruits, 150 g of chicken breast, 200 ml of mineral alkaline water;
• dinner - the pulp of 1 citrus, 2 eggs, 200 ml of milk.

• breakfast - 200 ml of warm water with 1 tbsp. l. lemon pulp, 1 egg;
• dinner - 2 eggs, 200 ml of mineral alkaline water.

• breakfast - the pulp of 1 citrus, scrambled eggs (3 eggs, milk, greens);
• lunch - 300 g of chicken, leaf lettuce;
• dinner - the pulp of 2 citrus fruits, 1 egg, 200 ml of alkaline mineral water.

• breakfast - the pulp of 1 citrus, a salad of 1 boiled carrots, 2 eggs, greens with 1 tbsp. l. sour cream;
• lunch - 200 ml fresh citrus fruits, raw carrots 2 pcs.;
• dinner - baked fish fillet sprinkled with lemon juice, 1 egg, 200 ml of alkaline mineral water.

• breakfast - 200 ml of citrus fresh, 150 g of cottage cheese;
• lunch - the pulp of 2 citrus fruits, 2 eggs;
• for dinner, you can drink only alkaline mineral water, with a strong feeling of hunger - eat a cucumber.

• breakfast - the pulp of half a citrus, 2 eggs;
• lunch - the pulp of 1 citrus, 200 g of dietary meat;
• for dinner, you can again drink only alkaline mineral water, with a strong feeling of hunger - eat a cucumber.

The proposed egg diet is characterized by a rather limited diet. But due to the presence of eggs and citrus fruits, it is relatively easy to tolerate. The body also does not receive special stress due to the short duration of the course. During the exit for 2 weeks, you need to leave the main components in the diet - eggs and citrus fruits.

In general, any of the considered diets for a week requires the right output. If, after the end of the week of food restrictions, you immediately switch to high-calorie foods, then the weight will definitely return.

The right way out of the diet

The exit from the diet, which lasted a week, should last at least 14 days. The severity of the diet during this period directly depends on how tough the diet was. Some of the considered methods of weight loss, which are considered as gentle as possible, do not require an exit at all, since they are recommended to be followed throughout the rest of your life.

If the restrictions were quite serious, then for the next 2 weeks the following rules must be observed:

1. Add only 1 product to the menu daily to allow the body to gradually adapt (return) to the previous menu.
2. You need to start expanding the diet with healthy foods and healthy dishes, and fatty and sweet can be introduced only after the end of the exit period, but it is better to completely abandon them.
3. You can not abruptly refuse those products on which the diet was based - if, for example, eggs and citrus fruits prevailed on the menu, you need to leave them on the menu for all 2 weeks, but gradually reduce the amount.
4. You should also continue to follow the rules of the diet regarding water regimen, physical activity, meal schedule, etc.

It should be remembered that if you sharply pounce on all the foods that were absent from the diet during the week, then it will not be possible to avoid the return of the lost weight. Even the result is possible, when the kilograms will return with a “makeweight”, and the body weight will exceed the figures that were before losing weight.

Basic principles of proper nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutrition menu for yourself for the whole week, pay attention to the basic principles of such a regimen. It is better that an endocrinologist develops a menu for you, based on your individual indicators, but even simply following these principles will help improve your health and bring your weight back to normal: Nutrition should be varied, half of the total volume should be fruits and vegetables. Separate food. Reduce consumption of cereals, bread. Eat low-fat dairy products. Reduce fat intake. Food should be mostly boiled or steamed. In winter, autumn, take vitamins in tablets. Sugar, salt, soda, confectionery should be present in minimal quantities. Drink about 2 liters of water (mineral and clean drinking). Drink no earlier than 20 minutes before and after eating. Minimize your alcohol intake.

Wed the basics need to make a reservation that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness, at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:+

1. should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
2. An important role in the menu of proper nutrition is played by cereal products, which are very effective in the fight against excess weight.
3. Dairy products play an important role in the menu for weight loss, but with age, their use should be limited.
4. Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acids, the lack of which can lead to skin problems, hair problems, and even cellulite in women who are trying to lose weight.
5. Regular consumption of vegetables and fruits in the menu for weight loss is a guarantee of the intake of essential vitamins in the body.
6. For weight loss with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fat at all, even if weight problems are more than obvious.
7. With proper nutrition, the use of sugar, as well as sweets made on its basis, should be reduced, and it is better to completely eliminate it from the diet. In the end, they can be replaced with nuts, honey and fruit desserts.
8. For weight loss, you should also reduce the use of salt, which contributes to fluid retention in the body, and this leads to swelling.
9. The use of alcoholic beverages is strictly undesirable. They are very high in calories and harm the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
10. And finally, it is important to remember that all of the above about proper nutrition must necessarily be accompanied by physical activity. This does not mean that you definitely need to go to the gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, weight loss and proper nutrition will be ineffective.

BREAKFASTS:
Oatmeal with blueberries and almonds. From the point of view - this is a great start to the day. Add thawed blueberries, grated almonds to the oatmeal, sprinkle everything with cinnamon and put a little honey. These foods are rich in nutrients, protein and fiber.
Dry breakfasts (muesli or crispy flakes). Add berries, yogurt or milk, and a full breakfast is ready!
Scrambled eggs with greens or scrambled eggs with vegetables. This breakfast is suitable for those who like to have a hearty meal in the morning. In addition to feeling full, eggs provide you with protein and vitamin E.
Fresh berries, oatmeal and yogurt. Using a blender, mix all the ingredients and add two teaspoons of flax oil.
Fruit salad. Cut some apple, melon, orange, pear, banana, add grapes and berries. Next, chopped fruit should be poured with lemon juice and yogurt. Very tasty and healthy.
A nutritious sandwich made from whole grain bread, lettuce, chicken and low-fat hard cheese.
Curd and fruits. To low-fat cottage cheese, add any fruit to taste: apples, citrus fruits, berries are suitable.
Buckwheat porridge with milk. Buckwheat is a wonderful dietary product. In addition, it is a storehouse of vegetable protein and trace elements important for our body.
Hearty Avocado Salad: Cut a couple of avocados, add a boiled egg and grated cheese and do not season. Result: a lot of vitamins, high-calorie and nutritious.
A mixture of half a banana, a third of a large apple and a tablespoon of oatmeal. Pour a mixture of 200-250g of kefir.

Healthy breakfast for a slim figure No. 1

Why not start the day with oatmeal? This healthy porridge is the leader in the amount of useful vitamins and minerals. To diversify the taste of oatmeal, you can add fresh or frozen fruits and vegetables to it.

Only 200-250 grams of oatmeal for a healthy breakfast, and the treacherous thought of a chocolate bar will cease to be intrusive, and a slender figure will be closer. Oatmeal is quickly digested, does not settle with an unbearable load on the waist and hips.

In order not to waste time at the stove in the morning due to the risk of burning porridge, you can use the express cooking method. It is necessary to pour oatmeal with water and leave it in the microwave for 5-7 minutes.
During this time, you will have time to do a light make-up, and the porridge will turn into a pleasant creamy mass.

Healthy breakfast for a slim figure №2

Buckwheat porridge is an alternative to oatmeal. Buckwheat is generally a favorite product for those who want to lose weight. A small plate of porridge is not just a tasty dish, but also a storehouse of vitamins and minerals.
It is no coincidence that the buckwheat mono-diet is known as the most effective and efficient.

Healthy breakfast for a slim figure No. 3

Smoothies are a trendy and healthy breakfast that deserves a bronze spot in our slimming food collection. Making smoothies is easy. It is necessary to add whatever your heart desires to kefir or low-fat yogurt.
In a vegetable smoothie, all vegetables that are combined to taste are suitable. Fruity - easy.

When all the components of the future breakfast are determined, you need to beat everything in a blender. And to give satiety, you can mix the dish with a handful of oatmeal. Ready! Delicious and healthy breakfast for finding a slim figure on your table.

Healthy breakfast for a slim figure No. 4

An omelette is a breakfast that is unique in its characteristics. It has a lot of advantages: it cooks quickly, is varied in execution, tasty and healthy. To fantasize with the taste of an omelet and add vitamin value to it,
vegetables such as broccoli, tomatoes, green capsicum or bell peppers will not be superfluous in the egg mass.

Healthy breakfast for a slim figure number 5

A delicious, beautiful and healthy breakfast for a slim figure is prepared from fat-free cottage cheese with berries and honey. If you beat all the ingredients in a blender, you get a juicy curd cream, in which there are no extra calories, but only the maximum benefit.

You can diversify the taste of a cottage cheese breakfast not only with the help of fruits. This dairy product is also good in combination with fresh herbs.

Healthy breakfast for a slim figure No. 6

Homemade muesli is a real energy healthy breakfast for a slim figure. Not to be confused with store-bought muesli, which, unfortunately, are pantries of calories. Making your own muesli is easy.
It is necessary to lightly fry the flakes in a pan or warm them in the oven. This will give a pleasant aroma and add crunch.

And then it is enough to pour the cereal with low-fat milk, kefir or yogurt, add fresh and dried fruits, nuts and that's it! A nutritious and very satisfying healthy breakfast for a slim figure is ready. And, mind you, there will be no extra calories in it. Unless, of course, you overdo it with nuts and dried fruits.

Healthy breakfast for a slim figure No. 7

Fruit salad is a great start to the day. Any combinations are welcome. However, do not forget that grapefruit burns body fat, avocado gives a feeling of satiety, and a banana is high in calories, but this is not critical for a healthy breakfast.
A bowl of fruit salad can fill you up, give you energy, and increase vitality. True, for the sake of its preparation, you will have to sacrifice about 5-7 minutes of sleep, but for the sake of a beautiful, slender figure, we think it’s worth doing such a feat as setting the alarm clock back a little.

Healthy breakfast for a slim figure No. 8

Unsweetened coffee with dark chocolate is a compromise healthy breakfast for those who cannot refuse their favorite drink and treats. However, chocolate should only be chosen that contains at least 70% cocoa. Otherwise, instead of being useful for a slender figure, bitter chocolate will accumulate excess weight in the most problematic places of the figure.

Healthy breakfast for a slim figure No. 9

Hard cheeses with a slice of whole grain bread are an alternative way to start the morning with a healthy breakfast. Please note that the fat content of cheese should not be very high, since cheese is a fairly high-calorie product. It is important that the sandwich is small.
You should not limit yourself to miniature sizes at all in an effort to quickly achieve a slender figure, because in just an hour and a half there will be a desire to have a bite. And your task is to hold out after a cheese breakfast until lunch.

Healthy breakfast for a slim figure No. 10

A small handful of nuts is suitable as a healthy breakfast for those who do not have time to cook for themselves something from the 9 recipes listed above. It must be remembered that nuts are very high in calories, so you should not abuse them. But in a small amount, about 10 almonds, your body will receive a boost of energy for the next 3-3.5 hours.

Healthy breakfast foods
Freshly squeezed juices. Starting with a glass of orange juice, a healthy breakfast will help prepare your stomach for digestion. This nectar contains a large amount of vitamin C; other natural juices (apple, carrot, tomato, etc.) are rich in pectin, carotene and other nutrients. Calorie content - 40-70 kcal.

Cereals. For breakfast, it is useful to eat muesli rich in carbohydrates, rye and whole grain bread containing mineral salts, B vitamins and coarse fiber. The calorie content of different cereals ranges from 285 kcal (rice) to 330 kcal (barley).

Fruits. A healthy breakfast can be started with fresh fruits or dried fruits - dried apricots, prunes, figs, raisins. Natural products contain many vitamins, minerals and dietary fiber, thanks to which such a breakfast ensures the normal functioning of the intestines. The calorie content of many fruits - apples, citrus fruits, pears, plums and others - does not exceed 40-60 kcal,
which allows you to include them in any diet for weight loss.

Milk products. A healthy addition to a healthy breakfast is natural yogurt: the live lactobacilli contained in it help strengthen the immune system. For breakfast, it is important to eat cheese, rich in easily digestible protein and calcium. Calorie content of yogurt - 70-80 kcal, cheese - 200-400 kcal.

Honey. Almost 40% of the carbohydrates contained in this product is fructose, which normalizes enzymatic processes in the body after breakfast. The benefits of honey are in a beneficial effect on the cardiovascular system: the inclusion of this valuable component in the healthy breakfast menu will help to avoid adverse jumps in blood pressure throughout the day. Calorie content - about 400 kcal.

Coffee Tea. Tannin and

Only proper nutrition for weight loss by day, the recipes of which are proposed in this article, will help you achieve harmony. Without changing the diet, physical activity will not bring the desired result.

In ordinary life, we sometimes starve, sometimes we overeat, instead of eating in a balanced, separate and regular way. Fitness girls who train 3-4 times a week should know how to replenish energy costs without harm to the figure.

Diet basics. Where to start and why you need it.

Proper nutrition for the whole day is a guarantee of health and harmony: using recipes for weight loss, you will adjust to the correct mode without torment and starvation. It is worth noting that supply system, designed for every day, has many advantages:

• lack of hunger and stomach cramps;
• menu planning on an individual basis;
• the absence of categorical taboos.

The only difficulty in the proper nutrition menu is the long-term process. A diet based on healthy food will be more effective if you do fitness or take a massage course. Exercises for weight loss at home are suggested in this video.

List of products for weight loss: proper nutrition menu for every day

Based on healthy foods containing fiber, minerals and vitamins, you can make individual menu. Useful properties of vegetables, fruits, legumes, fish should not be underestimated. All weight loss products can be divided into main categories:

• Protein;
• Dairy;
• Cereals;
• Nuts;
• Vegetables fruits.

Sea bass, flounder, pike, mackerel and carp contain valuable protein. However, fish should not be eaten more than four times a week. Chicken and turkey are the best meats for those who are losing weight. For example, Ducan's diet, known throughout the world, suggests combining pure protein with vegetables at the alternation stage. You can learn more about this power system in this video.

Without dairy products, you will not get rid of extra pounds. Linoleic acid and calcium contained in kefir, cottage cheese, help to satisfy hunger. Mozzarella, feta and Adyghe cheeses are low-calorie varieties that are rich in vitamins.

Many phytonyashki refuse cereals, and in fact it is cereals help you lose weight because it removes toxins from the body. Cooking should be done with water without oil.

Barley is hypoallergenic, and millet lowers cholesterol. Buckwheat is a source of iron, and oatmeal has a cleansing effect, so it is considered a beauty product.

Without vegetables even daily workouts in the gym will not help to make a slim figure. Pay attention to the items that must be on your menu for sure. Carrots and tomatoes remove cholesterol, protect against oncology. Zucchini, celery and beets improve bowel function. Cucumber and cabbage make muscles more resilient, while pumpkin speeds up metabolism.

Proper nutrition menu for the week: recipes for every day for health and harmony

Without a diet, you will not achieve results. How to lose weight if you eat half of the daily diet during dinner, and there is simply no morning meal?

The secret to proper nutrition for weight loss is simple - calorie consumption should be more than the amount of food consumed for energy. A food calorie table will help you create an individual menu.

Using mass index calculator, you can get your ideal weight based on age, height, physique. By calculating the body mass index, you will understand how many extra pounds you need to lose.

Healthy and proper nutrition for every day is an ideal scheme for losing weight, and recipes do not require long preparation. We offer healthy nutrition options: the menu for every day will help to achieve weight loss and avoid the lack of valuable trace elements.

For breakfast- cottage cheese casserole, which can be prepared the day before.

The calorie content of the dish is 90kC/100g.

Casserole

For cooking you will need Ingredients:

• Eggs-3pcs;
• Sugar - 100g;
• Cottage cheese-500gr;
• Semolina-2 tbsp. l;
• Raisins and dried apricots-50g;
• Sour cream -100g;
• Salt.

Semolina is combined with sour cream and mixed to swell for half an hour. Pour raisins and dried apricots with boiling water. Cottage cheese is rubbed through a sieve or crushed with a blender to make the casserole more airy. Sugar and eggs are added to the pureed curd mass. Pour semolina with sour cream into the total mass.

Remove excess moisture from dried apricots and raisins by blotting with a napkin. The form is greased with butter and put the mass into it. The dish is placed in the oven, heated up to +180 degrees. Bake for 40 minutes until golden brown. When serving, decorate with fruit, sour cream.

Lunch meal necessarily includes a hot dish. We offer to cook a delicious rice soup with squid and peas. The calorie content of the dish is 145kC / 100g.

Soup with squid and rice

For cooking, you need Components:

• Squid fillet-400g;.
• Rice - 2/3 cup;
• Green peas - 1/2 cup;
• Bulb;.
• Butter - 1 tbsp. l;.
• Salt, spices, herbs.

Rice groats are boiled until half cooked, and the vegetables are cut into strips and sautéed in oil. squids clean, cut. Vegetables are put in the broth, after 15 minutes rice, squid and peas are added. Cook until done. Sprinkle with herbs before serving.

Dinner should be rich and light. An ideal option for proper nutrition is a recipe for stuffed zucchini. The calorie content of the dish is 80kC/100g.

Stuffed zucchini

To create a culinary masterpiece you will need such products:

• Minced meat - 300g;
• Zucchini - 2pcs;
• Rice - ½ cup;
• Carrot-1pc;
• Bulb-1pc;
• Broth-1 glass;
• Sour cream and tomato paste - 1 tbsp. l;
• Salt, garlic, pepper.

Zucchini cut into transverse pieces, after removing the pulp. Rice is boiled until half cooked and mixed with minced meat. Zucchini "boats" stuffed with the mixture, placed in a mold and poured with sauce.

To prepare the sauce, use the pulp of zucchini, carrots and onions.

The ingredients are stewed in a frying pan with the addition of a small amount of oil, garlic, broth (water) are added. At the final stage - put tomato paste with sour cream, salt, pepper.

Zucchini in sauce are stewed for 40 minutes under the lid. Sprinkle with fresh herbs when serving.

Proper nutrition: proven recipes for guaranteed results

Usually, phytonies do not have enough patience and time to check the proper nutrition table and calculate the calorie content of each piece. If scrupulousness is not characteristic of you, use diet for the lazy: the result is minus 12 kg in 2 weeks, and the reviews are only positive!

The peculiarity of the meal plan is that you can choose one of the options for a particular meal. Be sure to alternate dishes, and do not get hung up on the same positions.

Breakfast

1. Cottage cheese with sour cream and fresh fruit.
2. Sandwich with chicken breast or salmon. A glass of kefir, curdled milk.
3. Oatmeal, rice or millet porridge. You can add some nuts or dried fruits.
4. Omelet from 3 eggs, fruit salad.

Dinner

1. Cream soup vegetable rice.
2. Vegetable lasagna.
3. Goulash with whole grain pasta.
4. Breaded cauliflower.

Dinner

1. Vegetable ragout with chicken breast.
2. Seafood with brown rice.
3. Boiled beef with vegetables.
4. Cottage cheese casserole and salad.

When building a proper nutrition menu, do not forget that prohibited such positions remain as fast food, pastries, confectionery, dry mixes and muesli. Give up carbonated drinks and alcohol - and in a week you will see the result. Fatty and smoked foods lead to acne, acne, oily hair problems. Having cleared your menu of harmful products, you will see not only a decrease in volumes, but also external signs of an improvement in the body. Healthy eating videos for every day will help you achieve your desired goal.

Snack options: healthy eating

High-calorie nuts give a feeling of fullness, so they are an ideal product for snacking. Peanuts, walnuts and pine nuts rejuvenate and speed up metabolic processes. Daily rate- no more than two walnuts or 20 pieces of almonds.

Foods containing fiber - berries and fruits. Delicious treats save you from hunger in between meals. Pay attention to grapefruit, pineapple and apple, which contain pectin and vitamin C. The beneficial properties of these fruits are known to everyone.

In addition, you can crackers with low-fat cheese. Raw carrots, mangoes, dried cherries will help get rid of the annoying feeling of hunger. Drink a glass of kefir or yogurt without additives.

Tips for women after 30-40 years. Where to begin. How to plan.

In adulthood, the body begins to change. If you can lose weight at the age of 20 in just a week, then after the 40-year mark, metabolic processes slow down, and therefore fat is deposited. The main recommendations for nutrition are:

1. More calcium, protein and water.
2. Minimize carbohydrates and fats.
3. Fluid restriction can lead to sagging skin.
4. You can keep your body weight normal with the help of fasting days.
5. An optimal training program is needed.

The optimal number of calories per day is 1500. You can calculate the amount more accurately using a simple formula: multiply the weight by 22 and subtract 700. Give preference to fish over meat, as it contains unsaturated fatty acids. The best start to the day is lazy oatmeal, which can be prepared the day before.

Oatmeal for the lazy

Cooking Ingredients:

• Oatmeal - 30g;
• Chia seeds - 1 tbsp. the spoon;
• Greek yogurt - 60g;
• Milk - 80 ml;
• Honey - 1 hour. l;
• Pomegranate grains;
• Coconut;
• Cinnamon or sugar - 1 tsp;
• Raisins - 1 tbsp. l;
• Nuts - 1 tbsp.

Several types of oatmeal will help you get an energy supply in the early morning. These ingredients are designed to prepare two different types of desserts. The dish does not require cooking, and overnight the porridge will acquire a soft texture. The video below will help you get the most delicious breakfast without much hassle.

Proper nutrition for weight loss: combining products

Did you know that the wrong combination of products can lead to weight gain, disruption of the digestive tract? Protein foods are combined with cabbage, beans, zucchini, spinach and other foods that do not contain starch.

Starch-containing supplements with herbs, radishes, tomatoes and radishes. No wonder nutritionists advise not to combine potatoes with bread, as these products are poorly absorbed by the body.

Fruit and nuts are the perfect combination. Eat garden products for breakfast or dinner, but do not combine many types, especially exotic ones. Experts recommend eating fruit separately 30 minutes before the main meal.

You do not have to memorize the calorie content of all positions by heart. Just pay attention to the content of BJU and the number of calories when buying goods in the store. Ideal correct harmony- get up from the table with a slight feeling of hunger.

Even if you treat yourself to dessert or cake, do not panic. Stress contributes to the fact that you will absorb food in unrealistic quantities, not feeling the taste and satiety. Knowing that you have a “sin” in the form of an excess of calories, work off what you eat during your workout.

Systematic proper nutrition for weight loss by day- much better than rigid diets: recipes for simple and healthy dishes will diversify your diet.

Almost everyone is familiar with starvation diets, exhausting workouts and magic diet pills. But despite the cult of a beautiful body, the problem of excess weight does not lose its relevance. Are you looking for an effective and safe way that will lead you to the ideal? Having mastered proper nutrition for every day, you can easily get in shape and maintain the desired volume for life.

Proper nutrition for every day is easier than you think!

Eating right is not only healthy!

1. Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have healthy snack options in case of sudden hunger.
2. The ability to independently plan your own healthy food menu for every day. You will no longer have awkward situations in cafes and at a party. You can always find something that fits into your program.
3. No hard limits. The program does not imply categorical prohibitions. Despite the existing list of recommendations, you can always adapt it to your taste preferences.

But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. A healthy diet is not about rushing. It will not help you lose all those extra pounds in a short time, but it will allow you to consolidate and maintain the results achieved. If you want to speed up the process a little, or take a special massage course.

Planning a healthy menu

A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.

What is a healthy diet for every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.

Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.

Breakfast options

1. Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
2. Sandwich of whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of curdled milk or any other fermented milk drink.
3. Omelette of 4 proteins and 2 yolks with herbs. Fruit salad.
4. A large portion of cottage cheese with sour cream, jam and fresh fruit.
5. Fruit soup with seasonal fruits and light sour cream.

Dinners

1. Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
2. Baked cauliflower breaded with semolina, 10% cream and egg white.
3. Low-fat vegetable lasagna.
4. Vegetable cream soup with rice.
5. Low-fat rolls or a few slices of vegetarian pizza.

Dinners

1. Stewed vegetables with pieces of boiled chicken breast.
2. Seafood with boiled brown rice.
3. Vegetable omelet of 4 proteins and 2 yolks with herbs.
4. Cottage cheese casserole and vegetable salad.
5. Boiled beef with baked vegetables.

Snacks (you can choose any 2 items)

1. A glass of kefir with 1 tsp. honey or jam.
2. 20 g dark chocolate and green apple.
3. 2 rice or buckwheat breads with cottage cheese and herbs.
4. A handful of nuts and dried fruits (should fit in the palm of your hand).
5. 3 pieces of homemade oatmeal cookies.

Eat natural food, refraining from industrially processed products.

What is better to refuse

As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.

A healthy diet for every day imposes a ban on:

• dry breakfast mixes, including most types of muesli (read the composition carefully);
• white bread and rich pastries;
• chocolate bars and confectionery;
• crackers, chips and other fast food;
• ready-made sauces;
• nectars and unnatural juices;
• carbonated drinks and their dietary substitutes;
• alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).

This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them with homemade cakes with reduced butter and sugar. The same is true with fast food. Try to find useful alternatives!

If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat content and calorie content of the following meals.

Thus, a healthy diet for every day is a real way to achieve your dream figure without harm to health!