Diet for a week: 5 kg per week, menu for every day, reviews and photos

The most effective diet for weight loss?

The secret ingredient is that it doesn't actually exist! Yes, yes, the weight will not go away on its own, no matter how beautifully you name your diet. Moreover, you can effectively lose extra pounds while on any diet. It all depends on the calorie balance.

If we simplify metabolic processes, and do not take into account the digestibility of food depending on the size of portions, catabolism, stress and other more complex processes of the body, then it all comes down to a very simple formula that reveals the effectiveness of any diet.

Weight loss = kcal consumed – kcal burned

The lower the amount of calories you consume daily as food, and the higher the calorie expenditure, which primarily determines physical and brain activity, the faster you will lose weight. That's the whole secret of the most effective diet!

This does not mean at all that you need to starve yourself and torture yourself with grueling workouts until you lose your pulse. The golden mean is important in everything, but how to find it?

First of all, you need to determine your personal daily calorie intake for weight loss, which will vary depending on your personal physical parameters. To determine it, use our calculator.

Enter age, gender, weight, height and physical activity level. Calculate the amount of calories for rapid weight loss using the Harris-Benedict formula.

Next, you need to create a weekly diet that will correspond to this amount of calories; below we will give an example of such a diet. And lastly, understand a few important things that will prevent you from unreasonably raising your expectations for losing weight and harming your health.

How to choose a diet?

When choosing one or another system for quick weight loss, you need, first of all, to realize the following: express diets with strict rules allow you to quickly lose extra pounds, but do not lead to long-term results. The essence of such nutrition systems is rapid weight loss by significantly reducing the number of calories consumed. Therefore, anyone who wants to not just lose a few kilograms, but lose weight forever, needs to gradually switch to proper nutrition.

Those who want to get quick results also need to take into account some rules to make sticking to the diet as comfortable and easy as possible:

• The most correct thing is to choose the diet in which the products (or the main product) are as accessible as possible. After all, mono-diets are often based on one product. On mono-diets, weight loss occurs more actively, but at the same time the body does not receive enough of the substances it needs, since such nutrition is unbalanced.
• It is better to stick to a diet that does not use overly complex recipes and menus. In this case, you won’t have to spend too much time in the kitchen, and, accordingly, there will be fewer temptations to eat something forbidden.
• The correct way out of the diet is important. Ideally, a person should gradually switch to proper nutrition.

Menu for the week: up to 1300 kcal for every day

We present to you a version of a weekly menu, with the help of which hundreds of Russian women were able to lose up to 50 kg. excess weight. Of course they did it, they did it not in 1 month, but in at least a year. But everything depends entirely on you in the end.

There is nothing secret about this menu other than common sense.

You can adapt this menu to suit yourself, taking into account the availability of certain products. As mentioned earlier, it does not guarantee you minus 10 kg in 7 days, however, with an adequate approach, over time you will feel the effect!

This is evidenced by the results of people who, thanks to a similar diet and exercise, achieved impressive results.

Protein

The protein diet is considered one of the most effective. You can lose up to 10 kg in a week. The main principle is to reduce fats and carbohydrates to the maximum. The main dishes are lean fish, poultry and meat. Frying is strictly prohibited, and the use of oil is also prohibited - you can steam, boil, or bake in the oven. Thanks to such products, hunger will definitely not be tormented during the diet.

You need to eat 3 times a day. You will have to completely abandon:

• Sahara;
• confectionery products;
• fatty dairy products;
• canned food;
• semi-finished products;
• sweet fruits;
• vegetables with a high starch content.

For breakfast, lunch and dinner, meat, poultry or fish are required - approximately 150 g. Fresh vegetables are used as a side dish. You can make a salad out of them, seasoning them with soy sauce, lemon juice, and balsamic vinegar. Twice a week you can replace meat intake with cottage cheese.

Be sure to drink 2 liters of liquid. This can be pure water, tea and even natural coffee. But sugar and its substitutes cannot be added. Herbal decoction, compote, and freshly squeezed juices are allowed.

Photos “BEFORE” and “AFTER”: results of losing weight

Let's see what an approach that includes proper nutrition and smart exercise can do.

Diet for a week - basic rules

In order to achieve the desired result, it is important to comply with all the conditions set. Otherwise, the process of losing weight will drag on for quite a long time, forcing you to start all over again from the very beginning. List of useful recommendations:

Friends, read the article further, there will be a lot of interesting things in it!

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1. Don't skip main meals. The body must get used to consistently eating food three times a day. This will eliminate unwanted snacks instead of a full meal and form a healthy habit after completing the diet course.

1. One day - one product. The principle of the weekly diet is designed in such a way that you need to consume one type of food throughout the day. For example, the first day may include only fruits, and the second - fresh vegetables.

1. Smooth exit. If you fail in the first days after the diet, you can rapidly gain weight, returning to the original result.

1. Preparation. A week before the course, it is recommended to prepare your stomach by including less baked goods, junk and fatty foods in your diet. A sudden change in diet can cause stress, which will slow down digestive processes.

1. Cooking method. The amount of useful substances in a product that has undergone heat treatment is sharply reduced in comparison with its fresh counterpart. Therefore, it is better to eat vegetables and fruits raw in the form of salad, and cook meat products without vegetable oil.

What can I do to make the weight come off faster?

What to do if you have already stepped on the rake of strict mono-diets and your weight has stagnated? Do not despair, you can emerge victorious from any situation.

Remember, we described a simplified formula for losing weight, according to which the dynamics of your weight depends on the amount of calories consumed and their expenditure.

The first thing to do is review your menu. Exclude the most high-calorie and hard-to-digest foods from it. Try to create a balanced menu that will be an order of magnitude lower in calories than your current one. By the way, if counting calories is difficult for you, you can use our calorie table for ready-made meals. With its help you can easily solve this problem!

The second step should be to increase your level of physical activity. You’ll have to fight your laziness a little and include at least active walking in your regimen.

And, of course, try to minimize your stress level, normalize your diet, give up bad habits, and drink the required amount of fluid. Let proper nutrition and a healthy lifestyle become for you not a week that you need to endure, but a daily routine!

If these steps do not help you, please write your situation in the comments. Our helpful community will be happy to help you with advice!

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Vegetable

The next option for a weekly diet is vegetable. This way you can lose up to 10 kg per week. Vegetables are a low-calorie product, they are easy to digest, do not contain sugar, but are rich in vitamins, minerals and other beneficial substances.

There are several types of vegetable diet:

1. Strict. Only vegetables are allowed to be eaten.
2. Vegetable. Cereals, nuts, mushrooms, fruits and berries are allowed.
3. Protein. Additionally, you can consume dairy products.
4. Balanced. In this case, boiled chicken breast is also allowed.

For breakfast during the week you can eat:

• cottage cheese with herbs;
• sauerkraut;
• cucumbers and eggs;
• boiled asparagus;
• cottage cheese casserole;
• carrot salad.

For lunch, vegetable soup is usually served as a first course. For the second, eggs or chicken breast are suitable. You can also stew vegetables. For dinner you can eat a vegetable salad and a glass of kefir.

Weekly egg diet: satisfying and effective

The egg diet is often the answer to the most daring questions like “How to lose 10 kg in a week?” It will help you lose 5-10 kg in a week (depending on your initial weight and metabolic characteristics). When explaining the effect of a weekly diet on eggs, the thesis about the benefits of vitamin H (biotin) is used. Biotin accelerates carbohydrate and lipid metabolism, and also balances blood sugar levels, so this substance is especially important in the diet of those suffering from diabetic and pre-diabetic conditions.

If you urgently need to lose weight, the egg diet turns out to be a reasonable choice also due to the high satiating ability of chicken eggs - due to the fact that they are digested slowly, hunger pangs become less painful. Adding grapefruit to the menu also makes a beneficial contribution - the naringinin enzyme contained in the bitter citrus fruit regulates insulin secretion, allowing you to control appetite.

For the entire duration of the diet, you must give up sugar, salt, store-bought sauces and other food additives, bread, soda and juices. Don't forget to drink water - at least 1.5 liters per day.

Day 1

Breakfast: 2 eggs, grapefruit, coffee without sugar and milk; Lunch: 2 eggs, tomato, herbal tea; Dinner: 2 eggs, vinaigrette without oil (carrots, beets, some potatoes), grapefruit, tea.

Day 2

Breakfast: 2 eggs, grapefruit, black coffee without sugar; Lunch: 2 eggs, grapefruit; Dinner: 2 eggs or lean meat (150 g, boiled or grilled), a serving of green salad.

Day 3

Breakfast: 2 eggs, grapefruit and coffee without milk or sugar; Lunch: 2 eggs, a portion of spinach and tea; Dinner: 2 eggs, vinaigrette without oil (see Day 1), 100 g of cottage cheese, herbal tea.

Day 4

Breakfast: 2 eggs, grapefruit and black coffee; Lunch: 2 eggs, a portion of spinach, black coffee without additives; Dinner: 2 eggs or 150 grams of sea fish, vinaigrette without oil, tea.

Day 5

Breakfast: 2 eggs, grapefruit and coffee without sugar; Lunch: 2 eggs, a portion of spinach, black coffee; Dinner: 150 grams of sea fish, cabbage salad, black coffee without sugar or tea.

Day 6

Breakfast: 2 eggs, grapefruit and black coffee without sugar; Lunch: salad of any fruit; Dinner: 2 eggs or 150 grams of lean meat, salad (tomato, cucumber, celery), herbal tea.

Day 7

Breakfast: 2 eggs, grapefruit and black coffee without sugar; Lunch: 2 eggs or cold boiled chicken, tomato and grapefruit; Dinner: 2 eggs or cold boiled chicken (150 g), salad (carrots, cabbage, tomato) and black coffee without sugar.

During the egg diet, it is recommended to additionally drink alkaline mineral water to neutralize the acidity of the grapefruit.

This type of menu is known as “chemical”: this name was assigned to low-carbohydrate diets with high protein content thanks to the diet of Osama Hamdiy. When losing weight on such a diet, the body’s protein reserves are not depleted, and thanks to a decrease in carbohydrate intake, the body, faced with a shortage of available “fuel” for energy, quite quickly begins to consume fat reserves.

If the 7-day egg diet seems too strict to you, use its more gentle, but no less effective analogue - the 4-week egg diet.

Dietary recipes

You can diversify your menu with simple but healthy dishes.

Vinaigrette without potatoes

You will need:

• carrots – 2 pcs.;
• beets – 2 pcs. ;
• sauerkraut – 100 g;
• canned green peas – 4 tbsp. l.;
• olive oil – 5 ml;
• lemon juice – 5 ml;
• salt - to taste.

Preparation:

1. Boil carrots and beets.
2. Peel and cut.
3. Add all other ingredients.

Salad "Spring"

You will need:

• yogurt – 100 ml;
• dill and parsley – 50 g each;
• cucumbers – 3 pcs.;
• radish – 100 g;
• Chinese cabbage – 500 g;
• tomatoes – 2 pcs.;
• salt - to taste.

Preparation:

1. Wash and cut all vegetables.
2. Add chopped herbs and salt.
3. Pour over yogurt.

Chicken salad “Light”

You will need:

• spinach – 190 g;
• chicken fillet – 130 g;
• tomato – 1;
• avocado – 1;
• bell pepper – 1;
• salt - to taste.

Preparation:

1. Chop the pepper and spinach and boil for 2 minutes in lightly salted water.
2. Boil the chicken fillet separately and cut it.
3. Mix with spinach and pepper.
4. Peel and chop the avocado in a blender.
5. Mix with vegetables and chicken.

Sauerkraut and Jerusalem artichoke salad

You will need:

• sauerkraut – 150 g;
• fresh corn – 150 g;
• daikon – 100 g;
• Jerusalem artichoke – 250 g;
• apple – 1 pc.;
• pomegranate seeds – 25 g;
• parsley and green onions - a pinch;
• lemon juice – 5 ml.

Preparation:

1. Wash and peel the root.
2. Grind Jerusalem artichoke, daikon and apple.
3. Sprinkle cabbage with lemon juice and squeeze.
4. Chop the greens.
5. Mix all ingredients.

Fast Estonian diet

How to lose 5 kg in a week? In Estonian! But jokes aside: you can actually lose 5 kg in a week with a diet known as the Estonian diet (it is not possible to find out the roots of the name). This is a rather intricate nutrition plan, which is a series of mono-diets. During the entire period of this week-long diet, sauces, seasonings, sugar, and salt are prohibited. It is also recommended to abstain from tea and coffee, but you should drink at least 1.5 liters of plain still water daily.

Menu composition for each day (the allowed amount of food should be distributed from morning to evening):

Day one : boiled eggs 6 pcs.

Day two : low-fat cottage cheese - 1 kg

Day three : boiled or steamed chicken fillet - 300 gr.

Day four : rice - boil 100 grams of dry cereal in 1 liter of water

Day five : jacket potatoes - 6 pieces

Day six : apples - 1 kg

Day seven : 1.5 liters of kefir.

Recommendations from experts

• Maria Alexandrovna, nutritionist: This diet is not suitable for everyone due to the peculiarities of digestion - for some, the program may cause abdominal pain, heaviness and nausea.
  Therefore, in the watermelon diet, as in any other, everything is very individual.

  My advice is to consult a specialist before starting such experiments, and stop the diet if something goes wrong. There are many other ways to lose weight.

• Ekaterina Lvovna, endocrinologist:
  I am generally opposed to any diets. Usually people understand this word as a short-term sharp change in the nutrition program, where the goal is weight loss.

  However, such stress is not at all beneficial for the body, and there is little point in it. It’s better, instead of using a watermelon or any other diet, to simply normalize your diet - eat fewer high-calorie foods and those with a high glycemic index.

It is also very beneficial to add more physical activity to your daily routine. These two steps will lead to weight normalization and comprehensive health improvement of the whole body.

Does it exist - the “minus 5 kg per week” diet?

In order for losing weight for a week to make sense, you need to choose a diet that is most effective for you, and the effect indicator in this case is compiled not only from the “plumb line” indicator, but also from the ability to maintain the result and not harm your health and quality of life.
It’s clear that the request “How to lose 10 kg in a week” is ultimately implemented by only a few lucky people, which is why it makes sense to set yourself specific and obviously achievable weight loss goals. Under time constraints, the success of losing weight rests entirely on the shoulders of your daily diet. Any other good intentions (changing your daily routine, increasing the amount of physical activity, having a positive attitude) simply will not have time to manifest themselves in such a short period of time.

The result of the “week” diet is achieved in three main ways:

• through the use of one “miracle product” (mono-diets or fad diets. Their monotony has a dual effect on the psychology of losing weight - for some it is not difficult to take buckwheat or kefir as a medicine for excess weight, for others, on the contrary, monotony is burdened);
• thanks to a sharp restriction of calorie intake (“starvation” diets that “wear and tear” the body);
• due to chemical processes (diets with predominantly protein nutrition, making adjustments to metabolism. They are famous for maintaining the results for the longest time due to the relative reduction in the risk of muscle loss, characteristic of express diets).

It can be assumed that the more monotonous and meager the diet, the greater success can be achieved in the weight loss field. However, this is not entirely true: seven days is a fairly long period of time for nutrition with significant restrictions. And the health consequences will be more serious, and the risk of failure increases many times over. In addition, there is a tendency to plateau, which is sadly characteristic of strict diets: the excess weight loss that began vigorously in the first couple of days freezes due to the fact that the body, limited in nutrition, turns on emergency mode and “freezes” energy consumption. This means not only a fiasco in losing weight, but also a lethargic state of health and loss of strength.

Therefore, even if you have a powerful motivation to lose as much weight as possible in the shortest possible time, try to choose the lesser evil from the existing ones and evaluate both the limits of your willpower and the risks. A short, effective diet that allows you to lose weight in a week can be a good impetus for subsequent weight loss activities, but do not forget that all “starvation” diets are fraught with the rapid return of lost weight. Therefore, it is extremely important, having survived a week-long diet with restrictions, to refrain from a “gluttonous binge” after the difficult seven days of fasting in the name of beauty and slimness.

It is also important to sensibly assess the state of your health. Do not lose weight on your own if your excess weight exceeds 30 kg - in this case you need multifaceted medical support. And be sure to consult your doctor before significantly reducing the daily energy value of your menu or switching to increased consumption of any one product (or type of food).