A quick diet is a good way to get rid of extra pounds for the summer season or before an important event.The results with the right approach are impressive-minus 5-10 kg.
There are many varieties of diets, so it is easy to choose the perfect for yourself.It is important to remember that men need to consume 300 calories a day than women.During a weekly diet, it is better not to abuse intensive physical exertion.Enough ordinary walks (2 hours each).
Cleaning diet
The most effective weight loss begins with intestinal cleaning.There are special power systems for this.
A cleansing weekly diet not only helps to lose weight, but also improves health, helps to put the appearance in order.Thanks to it, slags are removed, metabolism improves.On such a diet, you can lose weight up to 2-3 kg per week, and in 2 months you can throw 20 kg.But doctors advise taking breaks and switching from a diet to a regular healthy diet (alternate).
It is allowed to use the following products, both individually and combining:
- plant products;
- porridge (but without oil);
- whole -grain flour products;
- dairy -milk low -fat products;
- Bird, rabbit, beef and fish, but in a small volume.
Example menu for a week:
Day |
Menu |
The first day is drinking |
Only pure water, freshly squeezed juices (dilute half with water), herbal teas (without sugar) are allowed |
The second is vegetable |
|
The third is drinking |
The menu of the first day is repeated |
The fourth is fruit |
|
The fifth is protein |
|
The sixth is drinking |
The menu of the first day is repeated |
The seventh is mixed |
|
You need to drink up to 2 liters of liquid per day.
Low -calorie diet
A good option to lose weight is a low -calorie diet.Thanks to it, you can get rid of up to 3 kg per week, and sometimes 4.5 kg.The main rule is to reduce the number of calories consumed - for women up to 1200, for men - up to 1,500 kcal.Other rules must also be followed:
- Make the main low -calorie dishes with a high content of proteins.Fat on the stomach, sides and other parts of the body will go away, but the muscle mass will not decrease.
- Use no more than 100 g of carbohydrates per day, and fats - up to 80 g.
- Portations do small: in 150-300 g. Eat 5 times a day.
- Reduce the amount of salt.
- Exclude alcohol.
- Drink at least 2 liters per day.
The permitted products include:
- bakery products made of coarse flour;
- low -fat meat and fish;
- sour -milk products;
- buckwheat, barley and barley cereal;
- Fruits, berries, vegetables and herbs, nuts.
Vegetable oil is used only to refuel salads.We'll have to abandon completely from:
- sugar and sweets;
- fried;
- acute;
- smoked meats;
- sausages;
- fat;
- canned food;
- sauces;
- pasta.
Example menu:
Reception time |
Menu |
Breakfast |
200 g of porridge, 1 apple |
Snack |
200 g of vegetable salad |
Dinner |
Vegetable soup and 100 g of boiled meat |
Snack |
50 g of curd mass |
Dinner |
150 g of boiled fish and stewed vegetables |
Strict diets
A strict diet is considered one of the most stringent for quick weight loss.That is why you need to have good motivation.Thanks to food at home, you can drop minus 10 kg in 7 days.If you extend the diet - then up to 17 kg, but you need to take breaks, that is, switch to healthy diet.
Approximate menu:
Day |
The diet |
First |
From morning to 18. 00 it is allowed only to drink clean water - up to about 3 liters, dividing into small portions |
Second |
Drink kefir during the day - up to 2 liters.Fat content - no more than 2.5% |
Third |
Eat 600 g of cottage cheese during the day, dividing into several meals.Bewildered |
Fourth |
Eat apples during the day - up to 1.5 kg.They can be consumed fresh, or baked in the oven |
Fifth |
There are salads from fresh vegetables.It is allowed to season 1 tbsp.l.vegetable oil or lemon juice |
Sixth |
Vegetables.They can be boiled, salads.Vegetable soup is also suitable |
Seventh |
As on the first day, it is allowed to drink only water |
Buckwheat
Another option for a strict, but effective weekly diet is buckwheat.It is allowed to eat only cereal on the water.It is required to make it:
- Pour 1 cup of clean buckwheat 2.5 cups of boiling water.
- Insist in the thermos all night.
Distribute the received porridge for the whole day.
It is allowed to drink 1 liter of kefir and 1.5 liters of water per day, herbal decoctions, smoothies, mineral non -carbonated water are allowed.Thanks to such a diet, you will be able to lose about 5-10 kg per week.
Kefir
The next version of a strict diet is kefir.It is necessary to drink up to 1.5 liters of this product with a fat content of up to 2.5%per day.The entire volume of kefir is supposed to be divided into 6 meals.There should be equal breaks between them.
In addition to kefir, you can eat vegetables and fruits (500 g each).Such a diet gives a good result-up to 5-7 kg per week.
Simple diet
A simple diet will help get rid of bad food habits and switch only to healthy foods.It gives good results - 3 kg per week, while the result will be stable.
Diet Rules:
- The last meal is up to 18. 00.
- Eat 4 times a day.Food should enter the body in small portions, but often.Then digestion, metabolism improves.A break between meals - no more than 3.5 hours.
- To eat only when a feeling of hunger appears.You can’t overeat.
- Half an hour before the meal, drink a glass of water.
- You can cook food only for a couple, stew, cook.This will help maintain the beneficial properties of products.Frying is strictly forbidden.
- Follow the drinking regime - use at least 1.5 liters of liquid per day.It should be predominantly pure water.
- Exclude alcohol.
- Refuse products that stimulate appetite.This is especially true for acute.
- To abandon all cereals, except for pearl barley, buckwheat and oatmeal.
Bananas and grapes are prohibited.
With a light diet for breakfast, the following options are suitable:
- porridge and berries;
- muesli and apple;
- Fruit salad with the addition of 2 tbsp.l.yogurt;
- Cottage cheese with fruits.
As the first dishes for lunch, chicken broth, vegetable soup are suitable.You can supplement with whole grain bread.
From the second dishes, stew, boiled fish or meat, boiled eggs are allowed.As a side dish, stewed cabbage, vegetable stews are suitable for them.After 1.5 hours, you need a snack.For this, prunes, compote, juice, fruit are recommended.Dinner should be either a glass of kefir, or orange, kiwi.
Protein
The protein diet is considered one of the most effective.In a week you can drop to 10 kg.The main principle is the reduction of fats and carbohydrates to the maximum.The main dishes are low -fat fish, poultry and meat.It is strictly forbidden to fry, use oil too - you can cook steamed, cook, bake in the oven.Thanks to such products, hunger will definitely not torment during the diet.
You need to eat 3 times a day.We'll have to completely abandon:
- Sahara;
- confectionery;
- greasy dairy products;
- canned food;
- semi -finished products;
- sweet fruits;
- vegetables with a high starch content.
For breakfast, lunch and dinner, meat, poultry or fish necessarily relies - about 150 g. Fresh vegetables are used as a side dish.From them you can make a salad, tucking soy sauce, lemon juice, balsamic vinegar.Twice a week, meat intake can be replaced with cottage cheese.
Be sure to drink 2 liters of liquid.It can be pure water, tea and even natural coffee.But sugar and its substitutes cannot be added.A grass decoction, compote, freshly squeezed juices are allowed.
Vegetable
The next version of a weekly diet is vegetable.So you can drop to 10 kg per week.Vegetables are a low -calorie product, they are easily digested, do not contain sugar, but rich in vitamins, minerals and other beneficial substances.
There are several types of vegetable diet:
- Strict.It is allowed to eat only vegetables.
- Vegetable.Croats, nuts, mushrooms, fruits and berries are allowed.
- Protein.Additionally, you can consume dairy products.
- Balanced.In this case, boiled chicken breast is also allowed.
As breakfast for a week you can use:
- cottage cheese with greens;
- sauerkraut;
- cucumbers and eggs;
- boiled asparagus;
- cottage cheese casserole;
- Carrot salad.
Vegetable soup is usually served for lunch as the first dish.Eggs or chicken breast are suitable for the second.You can also extinguish vegetables.For dinner, you can eat a vegetable salad and a glass of kefir.
Dietary recipes
You can diversify your menu with simple, but useful dishes.
Vinaigrette without
potatoes
You will need:
- carrots - 2 pcs.;
- Beets - 2 pcs.;
- sauerkraut - 100 g;
- Green canned peas - 4 tbsp.L.;
- olive oil - 5 ml;
- lemon juice - 5 ml;
- Salt is to taste.
Preparation:
- Boil carrots and beets.
- Peel and cut.
- Add all other ingredients.
Salad "Spring"
You will need:
- yogurt - 100 ml;
- Dill and parsley - 50 g each;
- cucumbers - 3 pcs.;
- radishes - 100 g;
- Peking cabbage - 500 g;
- tomatoes - 2 pcs.;
- Salt is to taste.
Preparation:
- Wash and cut all the vegetables.
- Add chopped greens, salt.
- Pour yogurt.
Chicken salad "Light"
You will need:
- spinach - 190 g;
- chicken fillet - 130 g;
- tomato - 1;
- avocado - 1;
- Bulgarian pepper - 1;
- Salt is to taste.
Preparation:
- Cut the pepper and spinach and boil for 2 minutes in slightly salted water.
- Boil separately chicken fillet and cut.
- Mix with spinach and pepper.
- Clean and grind the avocado in a blender.
- Mix with vegetables and chicken.
Salad made of sauerkraut and Jerusalem artichoke
You will need:
- sauerkraut - 150 g;
- Fresh corn - 150 g;
- Daikon - 100 g;
- Jerusalem artichoke - 250 g;
- Apple - 1 pc.;
- grenade grains - 25 g;
- Parsley and green onions - by a pinch;
- Lemon juice - 5 ml.
Preparation:
- Rinse and clean the root.
- Grind Jerusalem artichoke, dike and apple on a grater.
- Roll the cabbage with lemon juice and squeeze.
- Grind the greens.
- Mix all ingredients.
Sorrel soup and beetroot tops
For diet soup, you will need:
- sorrel - 300 g;
- beetroot tops - 300 g;
- Green onions and dill;
- Sour cream - 1 tbsp.L.;
- Water - 1.5l.
Preparation:
- Rinse the tops, sorrel.
- Cut.
- Boil in water for 20 minutes.
- Sprinkle with herbs, onions.
- Add sour cream.