Sample menu for a diet. Detailed Dukan diet for every day: recipes with photos, diet secrets, results

Polina Gagarina and Ksenia Borodina know how to bring your weight closer to your ideal weight in 7 days, and they reveal their secrets. Find out 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, since 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, since extreme conditions can cause irreparable harm to health. But there are often times in life when you need to get your figure in order in just a few days, losing 5–7, or even 10 kilograms. Moreover, this happens quite often, so the weekly diet is in very high demand.

Rules

Many of those who want to lose weight come up with their own rules, confidently refusing, in their opinion, products that are harmful to their figure. However, it is much safer, more effective and rational to use nutritional 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, to lose weight it is important not only to limit your diet, but also to follow an appropriate eating schedule, drinking regimen and many other rules. This is necessary to normalize metabolism, ensure high-quality removal of breakdown products, and provide the body with necessary nutrients.

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

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

When choosing an individual diet for a week, it is very important to choose the right regimen, create 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 - breasts sag, hair falls out, nails become brittle, and the face looks tired.

A competent selection of a quick diet for 7 days should also be based on taste preferences, since it is much easier to survive a week on your favorite product, even with greater dietary restrictions, than on one that causes disgust. Thus, lovers of a varied menu should avoid a mono-diet; fans of sweets are more suitable for fruit programs, etc. In general, the diet should best suit tastes, specific activities and lifestyle. Only then can you achieve the best result without harm to health or nervous breakdowns.

Diet menu for the week

Due to their universal duration, weekly diets can be very different and have the largest number of options possible. After all, for 7 days you can safely withstand the most stringent nutritional system, and also adapt the longest weight correction programs to this course. Since it is simply impossible to familiarize yourself with all the varieties of such methods, we offer you the most popular of them.

Orange

Oranges have a low calorie content and a lot of useful substances, which makes them a very effective product for weight loss and health improvement. The orange diet for a week is tasty, healthy, and very effective. It helps you lose 5–7 kg without exertion, stress, or strong feelings of hunger.

Essence and rules

The beneficial property of 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:

ensures rapid weight loss;
maintains body tone;
skin condition improves.

To get maximum results within 7 days, you must follow the following recommendations:

Eat oranges as the basis of your diet, without limiting the amount of other foods too much (according to the menu).
Drink a sufficient amount (from 2 liters) of healthy liquid.
Provide moderate physical activity.

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

Sample menu

There are quite a few options for the orange diet menu for the week. The most popular of them are listed below.

Option 1

In this example breakfast menu, you need to eat 1 orange and drink 1 cup of green or herbal unsweetened tea every day.

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 rye bread, 250 ml 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 low-fat cottage cheese and 3 oranges.

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

Option 2

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

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

for dinner – raw vegetables (you can have a salad), 1 rye cracker, 1 orange.

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

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

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

Option 3

This diet is the strictest 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 orange juice 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 0% kefir;
in the afternoon – 200 g of dietary fish or meat, 200 ml of 0% kefir, 2 citrus fruits;
snack – 200 ml 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 the above options, there is the simplest and most strict one. It involves mono-nutrition - only 2 products are allowed to be consumed daily:

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

In addition, you need to drink at least 2 liters of still mineral water per day.

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

Nuclear

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 with certain foods. You can adhere to this technique from 1 week and for as long as 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 selected in such a way that it accelerates metabolism and activates fat burning. To achieve this goal, it is necessary to clearly separate protein and carbohydrate days without the slightest mixing of food.

In addition, several rules must be followed:

Completely eliminate confectionery and sugar from your diet.
Potatoes should not be consumed as vegetables; bananas and grapes should not be consumed as fruits.
Have dinner 3 hours before bedtime.

On carbohydrate days, between meals, you are allowed to consume fresh juices, and 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 the menu for each day could 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 or preparation of 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 main disadvantages 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 activity, but walking and an active lifestyle can significantly increase its effectiveness.

Protein

One of the most controversial weekly diets is protein for the belly. On the one hand, it is quite effective, since it allows you not only to quickly get rid of fat, especially on the waist and hips, but also, with sufficient physical activity, 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 this diet 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 expends more energy on their digestion than comes from food. In this case, 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 need to give up unhealthy fats and simple carbohydrates in favor of protein products of animal origin. Such a diet will ensure quick disposal of fat deposits, elimination of cellulite and prevention of sagging skin after reducing body volume.

To get the most out of your diet, you need to follow several recommendations:

Do not completely eliminate carbohydrates and fats from your diet.
Eat vegetables - sources of fiber.
Eat 4 times a day, limiting the size of portions.
Have dinner at least 2 hours before bedtime.
Maintain hydration by drinking 1.5–2.5 liters of clean water per day.
Do not exceed the daily energy value of the diet more than 1500 kcal.
Eat only high-quality natural products.
Consume “correct” (complex) carbohydrates in the first half of the day.

You should also take multivitamins to compensate for deficiencies and reduce stress on the body.

Sample menu

The basis of the daily diet consists of 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 – omelette, lactic acid drink;
10:00–11:00 – zucchini and chicken stewed in olive oil;
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 lettuce.

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

Bormenthal

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

Essence and rules

The basis of the Bormenthal diet is counting calories and eliminating the cause of weight gain. Such reasons may be:

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

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

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

Eat food warm and wash it down with hot tea.
Increase the number of meals to 7 times a day, and reduce portions to 200 g.
The last time you can consume anything is 4 hours before bedtime.
2 days a week do fasting on kefir or vegetables.

Sample menu

According to Bormenthal's method, you need to eat dietary meat, low-fat 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 a 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 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 pearl 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 fish fillet (70), 50 g cucumber (8), 1 slice of Borodino bread (8), 200 ml hot sweet tea (30);
dinner – 100 g of stewed cabbage (90), 200 ml of hot sweet tea (30);
second dinner - 200 ml of yogurt (118).

breakfast – 200 g omelet with mushrooms (250), 30 g marshmallows (100), hot unsweetened tea;
lunch – 100 g chicken (135), 50 g cucumber (8), 1 slice of Borodino bread (8), 200 ml 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 of potatoes with tomato sauce (90), 50 g of beet salad (35), 200 ml of 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 fish soup (90), 50 g vinaigrette (65), 2 slices of Borodino bread (16), 200 ml 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 pilaf with mushrooms (120), 100 g cabbage salad with olive oil (65), 200 ml 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 cucumber-tomato salad (35), 50 g chicken (75), 200 ml 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 omelet (125), 100 g tomato salad with onions and olive oil (100), 2 slices of white bread (18), 200 ml hot sweet tea (30);
lunch - a sandwich of 1 loaf of bread 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 barley porridge with zucchini (110), 50 g liver (100), 200 ml hot sweet tea (30);

breakfast – 100 g of buckwheat with veal chop (250), 1 tomato (18), hot unsweetened coffee;
lunch – 50 g of baked goods (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 cheesecakes with cottage cheese (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, recording all the food you eat with the calories you count. In addition, your diet should be adjusted periodically to improve your weight loss rates.

The Bormenthal diet is intended for the average person who cannot afford special nutrition and going to the gym. It is recognized as one of the most effective, since after the end, everyone without exception achieves positive results, and the lost weight does not return.

Gavrilova

Many people who want to lose weight do not have the willpower to play sports, much less limit themselves in diet. In such a situation, the Gavrilov diet is perfect, which does not involve fasting and intense training. Dr. Gavrilov has developed a special system based on proper nutrition and maintaining a positive psychological attitude for a person losing weight. In seven days of this course, you can get rid of 3-5 kg with almost no effort.

Essence and rules

Dr. Gavrilov believes that fasting greatly harms the body, so he recommends taking just a few simple measures:

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

As physical activity, minor activity is enough, for example, a daily walk.

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 giving up them not only during a diet for 7 days, but for life. These include:

canned food;
sweets, baked goods, fried pies;
fast food;
potato;
sugar, salt;
butter.

It is suggested that the diet be composed of the following products:

vegetables (excluding potatoes);
fruits (no bananas);
bran;
cereals;
lean varieties of meat and fish;
low-fat dairy products.

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

Sample menu

Dr. Gavrilov does not give clear recommendations regarding the menu. You can plan your diet yourself, 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 pieces of fresh fruit and berries, tea or coffee without sugar, but you can have 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 juice or fruit salad;
we have dinner - steamed fish fillet, vegetable stew;
second dinner - low-fat lactic acid drink.

Gavrilov’s weight loss system is suitable only for those people who are able to think positively and can also follow its basic principles:

Completely give up the desire to consume calories.
Give yourself a firm attitude that it is unacceptable to be overweight.

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

Hypoallergenic

A hypoallergenic diet is a special nutritional 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, 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 food system is that for a week it is necessary to follow a special diet, the diet of which is completely free of foods 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 good, continue to add other ingredients.

The following products are permitted:

boiled rice and oatmeal in 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 sauce, 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 of green apples and rose hips;
in the evening - rice porridge, cottage cheese with sour cream and banana.

in the morning – oatmeal in water with dried fruits;
in the afternoon - steamed veal cutlet with rice side dish;
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 finishing the diet, to gradually introduce new foods that are not included in the list of permitted foods. With this diet, the body will be able to get used to them and will not give a negative reaction.

Buckwheat

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

Essence and rules

The 7-day buckwheat diet is a strict mono-diet, although there are several varieties that allow the consumption 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 cooking method allows you to preserve the unique nutritional composition of buckwheat, which makes it a complete alternative to protein foods.

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

Complete exclusion from the diet of all foods that are not listed on the menu.
Small meals 5–6 times a day, but if such a regimen is not possible, 3 meals a day are acceptable.
Drink 1 glass of warm water every morning on an empty stomach an hour before the first serving of buckwheat.
Compliance with the volume of a single serving of buckwheat is no more than 200 g with 5-6 meals a day or up to 400 g with 3 meals a day.
Taking 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 your diet.

All the rules listed in the list must be strictly followed, otherwise the results 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;
for fruit and buckwheat – 4–6 kg;
for treatment – about 3 kg.

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

Sample menu

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

Classic menu

This food option involves consuming only steamed cereal and a large amount of clean water with the addition of green tea or herbal infusions for 7 days. The menu for the entire period 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 prepared by steaming. To do this, pour 1-2 cups of cereal with 2-4 cups of boiling water and wrap it up overnight. If necessary, you can use a thermos, then the cooking time will be reduced to 2 hours. As a rule, porridge prepared 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 (an approximate menu is given), it is usually impossible to eat too much of it due to the monotony of the diet.

Buckwheat-kefir menu

With this nutrition plan, 1–1.5 liters of kefir are added to the above diet, depending on the fat content - low-fat kefir can be drunk 1.5 liters, low-fat (1%) - only 1 liter. You can consume porridge and lactic acid drink in different ways:

use kefir when preparing buckwheat instead of boiling water, pouring it over the cereal overnight (without wrapping);
wash down each serving of porridge with kefir;
take foods one at a time.

You should drink water and teas in the same way as in the classic version of the 7-day diet.

Buckwheat-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, and prunes are best suited for this. To diversify the menu, fruits can be changed every day or throughout the day. This will make it psychologically easier to tolerate dietary restrictions, and will also make the gastrointestinal tract easier.

The buckwheat-fruit diet for a week is the easiest to tolerate compared to other options for losing weight 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 to consume at least 2 liters of liquid per day, and fresh fruit juices are not included in this volume, since they are perceived by the body as food.

Treatment menu

The medicinal buckwheat diet is less strict than all those described above and has a more gentle effect, so it is classified as gentle. 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 prepared 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 buckwheat, 100 g any boiled cabbage, 200 ml fresh tomato juice;
every hour – 200 ml of water.

The main disadvantage of all options for 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 quite difficult to tolerate, despite the absence of hunger. In addition, losing weight using such methods is contraindicated if you have any health problems.

Dukan

Pierre Dukan 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 the “Nutrition Ladder”. It is intended primarily for people who normalized weight using the traditional Dukan method, but were unable to maintain it. In addition, this week-long course is ideal for those who want to slightly improve their figure without completely giving up their favorite foods. The 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 mandatory conditions for each day remain the same:

presence of oat bran in the diet;
drink 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 going up one level. It turns out to be a kind of nutrition ladder - hence the name of this light version of the Dukan diet.

Sample menu

Pierre Dukan offers a very gentle diet that gives low but guaranteed results without harm to health. Accumulated fat reserves are gradually wasted through the consumption of healthy natural foods.

The weekly menu by day should be like this:

-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.
-oh: protein-vegetable. Vegetables (except potatoes) are added to the proteins, which are also taken in any quantity.
-y: protein-vegetable. The diet and rules of the previous protein-vegetable day remain unchanged, but fruits are added to the menu (without bananas and grapes).
2nd: the menu includes 50 g of whole grain bread in addition to proteins, vegetables, fruits and bran.
-th: 40 g of hard cheese (no more than 20% fat content) are added to the previous diet.
-oh: in addition to the menu, you are allowed to consume 220 g of starch-containing products of your choice - legumes, cereals, potatoes, durum wheat pasta.
-oh: 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 tbsp) and water (2 l) remains mandatory for each day.

The menu is quite varied and has few limitations. In addition, there is no feeling of hunger and no need to count calories. This light version of the Dukan diet is absolutely safe, easy and simple to follow, and is 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 identify unique proprietary weight loss techniques. However, they are all based on the same rules and principles of proper nutrition, but require different diets and duration of adherence. Elena Malysheva’s diet for a week allows you to get rid of 4–6 kg in such a short period of time, remove your belly fat and significantly reduce your waist size.

Essence and rules

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

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

lean meats;
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. As an example, you can use the following recommendations for main meals.

Breakfast options by day:

Buckwheat porridge, cabbage salad, 1 apple.
Oatmeal, berries.
Steam omelette with vegetables, 1 apple.
Chicken breast with green peas.
Pearl barley porridge, squash caviar.
Millet porridge with dried fruits.
Vegetable casserole.

Lunch options:

Cottage cheese casserole, dried fruits.
Hard cheese, tomatoes, whole grain bread.
Grapefruit.
Greek salad, whole grain bread.
Vegetable salad with cottage cheese and greens
Cottage cheese with fruit.
Eggs in any form.

Lunch options:

Dietary meat, cucumber and cabbage salad.
Chicken breast, vegetable salad with herbs.
Chicken or veal zrazy, stewed zucchini.
Baked fish, vegetable stew.
Stewed cabbage with meat.
Boiled brown rice with dried fruits.
Chicken soup, fresh vegetables.

Afternoon snack options:

Apples.
Cottage cheese with yogurt.
Cottage cheese with raisins.
Orange.
Kefir with pieces of dried fruit.
Any nuts.
Pomegranate.

Dinner options:

Stewed cabbage, baked apple, yogurt.
Baked fish, green beans.
Chicken breast, vegetable stew.
Cottage cheese casserole, kefir.
Fish fillet with broccoli.
Stewed vegetables with mushrooms.
Chicken rolls with cauliflower.

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

There is also a more simplified weekly diet created by a famous TV nutritionist. It is also designed for seven days, but is based on alternating two menus - protein and carbohydrate:

The protein day diet consists of 1 egg with green vegetables for breakfast, as well as boiled chicken, distributed over the remaining 4 meals.
In the carbohydrate version, you are allowed to consume only the “Brush” vegetable salad, for the preparation of which grated vegetables are mixed - 1 beet, 1 carrot, ½ head of cabbage, and seasoned with lemon juice.

This diet begins and ends with a protein day.

There is also another express diet for Malysheva 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 boiled chicken breast.

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

Elena Malysheva advises: count calories, but don’t become dependent on them. Having reached your 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 your figure, the nutritionist recommends giving preference to vegetables, eggs, lean meat, and dairy products, but consuming everything in moderation.

Fat burning

Many people dream of losing weight without restricting their diet. 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 nutrition method, which does not require fasting, 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 get into shape.

Essence and rules

The effect 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 method allow you to choose foods at will from the list of permitted ones, so this diet is quite easy to tolerate.

To ensure high-quality and timely removal of breakdown products (breakdown of fats), it is necessary to drink at least 2 liters of water per day. The drinking regime 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 food intake is stopped 2-3 hours before bedtime.

The daily menu includes a large amount of proteins, which are alternated and combined with plant foods. Thanks to this diet, a fat-burning effect and weight loss while maintaining muscle mass are achieved.

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

Protein sources:

60 g low-fat hard cheese;
2 eggs;
30 g of any nuts (except peanuts);
100 g 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 dietary meat.

Sources of carbohydrates:

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

Vegetables and fruits:

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

It is recommended to boil, stew, bake, steam or grill vegetables without using fat. Of the 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

For a 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 portion of proteins, vegetables or carbohydrates (one to choose from);
dinner - a portion of proteins and vegetables or fruits.

When creating a 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 vegetable salad;
lunch – boiled veal with stewed vegetables, bread;
afternoon snack - fruit;
dinner – fish fillet with vegetables.

After finishing the diet, it is advisable to continue to adhere to its basic principles, eat small meals and drink enough water. This will make it easy to lose weight and then maintain it at normal levels without much effort.

Kremlevskaya

The most effective and relatively safe is weight loss based on limiting, but not completely eliminating, the consumption of carbohydrates. This is precisely the principle of nutrition used in the so-called “Kremlin” diet. In its classic version, this is a fairly 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 your figure silhouette and tightening your skin well.

Essence and rules

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

Complete refusal of all flour, sweets, rice, potatoes.
Reducing the amount of purchased products - sausages, packaged juices, sweet fruits and starchy vegetables.
Careful calculation of the amount of carbohydrates consumed (points - in the terminology of this technique) and the daily caloric content of the diet.
Have dinner 4 hours before bedtime.

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

Based on this, you need to plan your daily diet so as not to gain more than 40 points, and preferably even a little less, then losing extra pounds will be as effective as possible.

To determine the amount of y. That is, each product or dish uses a special table. In this case, one should take into account the average “carbohydrate content” of the main products (per 100 g):

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 y. e. is found in animal proteins and fats, and the maximum is in carbohydrate products, especially those rich in simple carbohydrates.

Sample menu

To create 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 lose the maximum possible number of kilograms in a week. An example is the following diet (in parentheses the amount of each dish is indicated):

Day No. 1 (38 points):

breakfast: scrambled eggs from 4 eggs with pieces of ham (2), 100 g of cheese (1), tea without additives (0);
lunch – seafood with olives (3), baked fish fillet with mushrooms (1), tea (0);
afternoon snack – 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), lettuce (2), plain coffee (0);
lunch – 200 ml vegetable soup (4), grilled pork (0), mineral water (0);
afternoon snack – 30 g nuts (5);
dinner - boiled squid with 1 tbsp. l. mayonnaise (1), 200 g seaweed (4), tea (0).

No. 3 (32 points):

breakfast – salad of 2 eggs and champignons (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 steak with egg (1), tomatoes with olives and lettuce (10), 200 ml 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 nuts (4);
dinner - 200 g boiled pork (0), 200 g vegetable salad with 1 tbsp. l. mayonnaise (5), 200 ml natural yoghurt (7).

No. 5 (for 30 points):

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

No. 6 (by 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 strawberries (7.5);
dinner – boiled pork (0), 1 egg (0.5), tea (0).

No. 7 (for 26 points):

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

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

Ksenia Borodina

Borodina’s “Lose Weight in a Week” diet is a reliable way to quickly lose weight and get in shape. This method of losing weight is based on eating mainly plant foods and primarily cucumbers - foods with 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:

Refusal of fried, fatty, sweet and other too nutritious foods.
Eating foods, including proteins, that are low in calories.
Moderate portions without overeating.
Drink plenty of fluids - at least 2 liters of liquid.
Sufficient physical activity.

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 Ksenia Borodina's 7-day diet is considered to be summer, when the season of ground cucumbers begins. It is these vegetables, ripened in open beds, and low-calorie protein that will be most beneficial for weight loss and the body as a whole.

The advantages of this weight loss method are its short duration, effectiveness, absence of large material costs, as well as a beneficial effect on the gastrointestinal tract. But since the diet is not sufficiently complete, during the diet 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 lunch, will be the same:

breakfast – cucumbers, 1 slice of rye or bran bread;
lunch – your choice: cucumbers, apples, pears or any citrus fruits.
afternoon snack – also your 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.

Lunch per day should be like this:

A portion of dietary meat, cucumber salad.
Boiled fish with rice, cucumbers.
Rice with grated cheese, cucumbers.
Vegetable okroshka with egg, 1 fruit.
A portion of dietary meat, vegetable salad with cucumbers, 1 fruit.
Cold cucumber soup with radishes and carrots, 1 apple.

A prerequisite for Borodina’s diet for 7 days is the consumption of a large amount of fresh cucumbers - at least 1 kg per day. In this case, it is necessary to abandon salt or reduce its amount to a minimum, using lemon juice as a salad dressing.

According to Ksenia Borodina, a diet for a week based on cucumbers is the best way to gain slimness, improve skin condition, get rid of swelling and improve the health of the body.

Lazy

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

Essence and rules

Most diets require giving up many usual foods, carefully counting calories, increasing physical activity or other various activities. The lazy diet is a slightly different approach to weight loss, which, despite the name, is no less effective.

The essence of the week's diet 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 completely simple to implement and is recommended not only for reducing body weight, but also for further maintaining it at normal levels. The intake of large amounts of water into the body contributes to the normal course of all physiological processes, stimulates intestinal function and the removal of waste products.

Thus, by following a weekly diet for the lazy, the following results are achieved:

Incoming fats and accumulated fat deposits are burned more efficiently.
The feeling of hunger is eliminated, and the feeling of fullness comes faster.
The stomach gets used to smaller portions because it is filled with water before consuming it.
The number of calories consumed is reduced.

To maximize the effectiveness of the “lazy” diet for 7 days, you must follow the following recommendations:

Completely avoid or reduce to a minimum the consumption of fatty, fried, flour and sweet foods.
Drink water in small sips with short pauses.
Increase physical activity - perform simple physical exercises or take leisurely walks.
Give enough time to sleep and rest, since 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 going on a diet, you should definitely consult your doctor.

Sample menu

Sticking to the lazy diet menu for a week is not difficult. To do this you need:

Consume any food in the required quantity, but 20 minutes after drinking water.
Do not drink anything during or for 2 hours after meals.

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

Your daily diet should look something like this:

8:00 – 2 glasses of water;
8:20 – breakfast as desired, but without drinks;
11:20 – you can drink tea, coffee, cocoa, chicory;
13:00 – 2 glasses of water;
13:20 – lunch at your request, also without drinks;
16:20 – you can drink tea, coffee, cocoa, chicory;
18:00 – 2 glasses of water;
18:20 – any dinner, without drinks;
20:20 – if desired, you can drink tea, coffee, cocoa, chicory.

Following a “lazy” diet for seven days is a fairly simple process and has virtually 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 weight loss.

"Leovit"

The “Lose Weight in a Week” nutrition system, developed by the famous manufacturer of dietary products, the Leovit Nutrio company, is a low-calorie complex of sachets with instant food, which you just need to pour boiling water over. This menu is quite balanced, does not require time to prepare dishes and is convenient to use even outside the home. In addition, using Leovit products eliminates the need to count calories or measure portions. Everything has already been prepared and calculated. This nutrition program teaches you to eat small portions, wean you off 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, pour the contents into a cup and pour boiling water over it. The daily diet contains 400–500 kcal, but if desired, you can use additional products from the list of permitted ones.

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

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

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

Before packing into bags, products are dried using the vacuum-sublimation method, which allows you to preserve the texture, taste and aroma of the dish, as well as all the beneficial substances. Thanks to this processing, freeze-dried foods are considered better than canned foods. In addition, all Leovit products do not contain dyes, flavor enhancers, or preservatives, so the prepared dishes are absolutely safe and can be used without restrictions.

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

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

Sample menu

The Leovit diet offers 4 types of menu for a week - basic, traditional, Mediterranean, vegetarian.

Basics

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

Menu includes:

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

The program allows you to get rid of 2-4 excess kilograms.

Traditional

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

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

With this diet you can lose 2–4 kg of excess weight.

Mediterranean

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

In the bags you can find:

for the first course - all kinds of puree soups;
for the second course - 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 plant-based dieters lose weight quickly and easily. Of all the menu options, this one has the best effect on the condition of the skin and hair.

The main courses offered are:

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

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

In any case, the diet may be as follows:

breakfast - sweet fruit compote, which relieves cravings for treats, saturates with vitamins and energy, or Cappuccino coffee (in 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 puree, to which you can add a piece of steamed fish) and the third (tea, coffee or compote);
dinner - cream soup, porridge or puree and sweet jelly;
before bed – 200 ml of low-fat kefir.

Thus, the total calorie content of the daily diet, together with the indicated additions, is usually 1000 kcal. For weight loss to be as effective as possible, it is recommended not to break your diet. At the same time, it is not necessary to exercise - the diet itself is enough to lose up to 5 extra pounds. Restrictions on the use of the Leovit diet may include chronic gastrointestinal diseases, pregnancy, and childhood.

Maggi

The Magi diet is a method of losing weight using 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. When the process is completed correctly, the achieved result lasts for a long time.

Essence and rules

The first and main requirement of this technique is strict adherence to the proposed menu. Any deviation, skipped meals or other irregularities lead to the fact that the diet must be started again from the first day. Nothing may be swapped or replaced with similar products. The system can only work if all components are used and always 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 clean 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. Please note that meat broths are not allowed here, although meat is consumed regularly. Salt and seasonings are allowed in any quantity.

Exact menu

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

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

Boiled breast without skin.
1 piece of toast, low-fat hard cheese, tomatoes.
One type of fruit, choice of apple, orange, pear, kiwi, melon, watermelon, apricots.
2 soft-boiled eggs with boiled vegetables or stewed zucchini and beans.
Allowed fruits are one type, choice of apple, orange, pear, kiwi, melon, watermelon, apricots.
Boiled breast without skin, boiled carrots with peas, tomatoes, 1 grapefruit.

2 hard-boiled eggs, 1 citrus, 1 toast, fresh vegetable salad (tomatoes, cucumbers, carrots, bell peppers) without dressing.
Dietary meat (except lamb).
1 citrus, fish fillet, fresh vegetable salad (tomatoes, cucumbers, carrots, sweet peppers) without dressing.
Salad of fresh vegetables (tomatoes, cucumbers, carrots, sweet peppers) without dressing, dietary meat (except lamb).
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"

The “Minus 60” diet is a very flexible and effective weight loss program in which there are no strict restrictions and no need to count calories. It was developed by Ekaterina Mirimanova personally for herself, but, having convinced herself of the incredible results, 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 method managed to lose, albeit over a fairly long period. If you need to get rid of 2–4 kg, then it will be enough to stick to this diet for just a week.

Essence and rules

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

Strict counting of calories and portion sizes is not required.
The list of foods prohibited for consumption is minimal, and until 12:00 you can eat everything without restrictions.
Ensures sufficient amounts of all nutrients.
There is no harm to health, weakness, nervous tension, apathy or depression.
The diet does not contradict medical guidelines.
Liquids are consumed as much as you want, and not through force.

Food consumed before noon, according to the author of the method, is not stored as fat. Therefore, up to 12 hours you can eat even those prohibited by other diets - sweets, flour, fatty foods.

In addition, the following rules must be observed:

Breakfast is a must, and it is hearty and complete.
Lunch is prepared according to the principles of separate meals - meat and fish are not combined with potatoes, pasta and bakery products, but are combined with vegetables, rice, buckwheat, and berries or fruits are also allowed for dessert.
Dinner - your choice: 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. You need to follow the indicated regimen and combine products correctly. Options for main meals may be as follows.

Breakfast:

Any porridge with milk with butter, sugar or honey, a sandwich with butter or cheese, coffee.
Fried potatoes, coffee with sugar and milk.
Meat casserole with pasta, tea with lemon.
Pork cutlets with mashed potatoes, cocoa.
Pancakes with any filling or a sandwich with sausage, cookies or sweets, fruit, tea.
Cottage cheese with sour cream and herbs, a slice of cake, coffee.
Pie (lavash) with any filling, sandwich with cheese, caviar, boiled pork or ham, compote.
Dumplings 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.

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

The main rule for lunch is not to combine potatoes and pasta with meat or fish. In addition to these dishes, it is recommended to add fruit for dessert. Drinks include still water, fresh juices, coffee, tea, lactic acid products and even dry red wine.

Boiled meat - beef or lamb.
Baked fish or chicken.
Jellied meat, fish or seafood.
Vegetable stew with rice or potatoes.
Meatballs or cutlets made from fish or meat.
Any dishes containing fermented milk 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 fullness.

The “Minus 60” diet is easily tolerated and does not require a special outlet. The program can be ended, interrupted, or started again at any time, or 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

Losing 3–8 kg in seven days without nerves, breakdowns or 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 calculating daily caloric intake and a balanced combination of foods.

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 fat deposits.

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

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

The low-calorie diet menu is not strictly regulated and can be compiled according to your own taste, but taking into account the specified 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:

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

When choosing the appropriate option, you should be guided not only by your goals, but also by your own capabilities, primarily by willpower.

Rigid, extremely limited

Losing weight according to this scheme involves:

eating boiled vegetables or dietary meat;
reducing the daily fat intake to 4–5 g.

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

Moderately limited

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

vegetable salads seasoned with flaxseed or olive oil or natural yogurt;
apples or cucumbers;
low-fat fermented milk products;
dietary meat or fish;
fruit or vegetable juices.

These products can be alternated not only by day, but also by meal, always taking into account the daily caloric intake.

Main balanced

This version of a low-calorie diet for 7 days allows you not only to safely lose weight, but also to get rid of overeating, learn to get enough of small portions, and develop correct 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 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 vegetable stew, 200 ml yogurt.

breakfast – 200 g of millet porridge, 200 ml of fresh orange juice;
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 barley porridge, 1 apple, tea;
lunch – 150 ml of natural yoghurt;
lunch – 200 ml vegetable broth, 150 g fish fillet;
afternoon snack – 200 ml fresh tomato juice or 50 ml 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 vegetable soup with cereals, 100 g breast;
afternoon snack – 100 g omelette 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 variety of diet and the ability to compile it independently, the absence of debilitating feelings of hunger, improved well-being, gentle cleansing of the body and preservation of the results obtained.

Low carb

Excess weight is mainly caused by consuming excessive amounts of carbohydrates, which are stored in fat reserves. Therefore, a low-carbohydrate 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. With this regime, the body, not receiving enough energy, begins to use its fat reserves. As a result, fat is burned and weight is lost at an accelerated pace.

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

Reduce the amount of carbohydrate-containing foods to 40-100 g per day - it is best if these are vegetables, fruits, and berries.
Make a menu of 50% protein foods.
Give preference to low-fat or low-fat products, and use vegetable oils, fatty sea fish, and egg yolks as sources of fat.
Avoid alcoholic beverages.
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. This type of nutrition ensures rapid weight loss, has a beneficial effect on the functioning of all systems, and improves metabolism.

Sample menu

You can create a low-carbohydrate diet for a week yourself, following these rules. A sample menu could be as follows:

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, leaf salad;
afternoon snack – 1 citrus;
dinner - seafood with vegetables, tea.

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

breakfast – baked vegetables 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 - curd pudding;
dinner – baked fish, tea.

After such nutrition, it is extremely important to properly consolidate the results obtained. To do this, it is necessary to gradually increase the caloric content of the diet and the amount of carbohydrate foods, while reducing fat consumption.

Oatmeal

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

Essence and rules

Despite the presence of some additional products, the oatmeal weight loss method is a mono-diet. The main product of the menu is oatmeal, cooked in water or milk without any additives. In addition to this dish, you are allowed to eat:

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 meals.

Sample menu

The weekly course of the oat diet includes 2 stages:

2 days of cleansing;
5 days of immediate weight loss.

At the cleansing stage, it is necessary to switch to plant foods, not to overeat, and 5 hours before bedtime, stop eating any food and even water. The last meal should be a special decoction designed to cleanse the intestines. To prepare it:

Add 4 tbsp to 1 liter of water. l. washed rice.
Leave to infuse overnight.
In the morning, bring to a boil and simmer at low simmer for 1 hour.

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

During the second stage, you need to eat oatmeal for all meals, supplementing it with the above products. Oatmeal can be consumed in any quantity 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 with milk and 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 with milk and 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.

This diet is not very easy to tolerate 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

The 7-day drinking 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, you lose weight involuntarily, and its loss can amount to 6–8 kg per week. In addition, this method of nutrition allows you to shrink your stomach, pacify your appetite and begin to feel full in small portions.

Essence and rules

The main difficulty of the weekly drinking diet is that all food must be liquid. The following are prohibited:

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

In some variants of the drinking weight loss method, it is allowed to consume some solid foods, in particular, pureed vegetables and fruits or liquid porridge. There are no such indulgences 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 herbs and spices;
freshly prepared juices from unsweetened fruits, preferably grapefruit or orange;
lactic acid drinks with a fat content of up to 2% - yoghurt, fermented baked milk, yogurt, kefir;
compote, any tea, coffee (you can add lemon or milk);
clean water - at least 1.5–2 liters.

It is also allowed to prepare puree soup from various vegetables, pureed to a liquid state.

The volume of any meal should not exceed 200 ml. When creating a menu, it is recommended to drink 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 monodays:

on juices;
in meat broth;
in vegetable broth;
on kefir;
on compotes;
in fish broth;
on tea with milk.

All liquid meals can be consumed in unlimited quantities, which helps prevent the onset of strong feelings of hunger. It is advisable to eat puree soup for one meal on each monoday so that the stomach does not get used to digesting solid food.

Polina Gagarina

Polina Gagarina, who had not had a slim figure since childhood and gained additional weight after the birth of her child, radically changed her lifestyle and diet, which helped her lose significant weight in a fairly short time. The program, developed by Gagarina herself, is not exactly a diet, but a lifelong type of nutrition, which implies healthy eating habits and general strengthening of the body. To understand how suitable such a nutrition system is in each specific 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 regime.

Essence and rules

Gagarina highlighted the basic principles of her diet:

Dinner - before 18:00 and sleep on an empty stomach.
Fractional meals and balanced combinations of proteins, carbohydrates, fats.
Minimal heat treatment of products that does not allow frying.
Refusal of harmful foods - flour, fatty, sweet, etc.
Regular physical activity.

The singer’s menu is based on healthy products – primarily fresh vegetables and fruits with bright, rich colors. It is these fruits that contain photonutrients that can qualitatively cleanse the body and slow down aging.

When preparing dishes, only boiling in water or steaming is used. Particular importance is attached to soups and broths, since warm liquid food saturates well, increases the production of gastric juice, and normalizes intestinal function.

Sample menu

Gagarina’s daily diet is based on the following scheme:

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

Moreover, each serving is about 200–300 g in volume, which prevents overeating.

The singer’s menu always includes a large amount of fresh fruit, especially apples. They are rich in fiber and vitamins, which helps normalize the gastrointestinal tract and provide a feeling of fullness 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 skinless chicken, vegetable salad;
snack – grapefruit;
in the evening – yogurt.

in the morning - pearl barley porridge with honey;
in the afternoon – celery soup, 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, fruit;
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.

Following this menu will teach you to control your appetite, acquire correct eating habits, and change your attitude towards food.

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

Rice

A diet based on rice in just a week can significantly reduce body volume and reduce its weight by 7-10 kg, while clearing away accumulated toxins and excess fluid. The 7-day rice diet 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 consumption of brown rice in raw or undercooked form, supplementing it with permitted foods. In unprocessed rice grains with a shell, plant fibers and beneficial components are completely preserved.

It is also necessary to maintain a drinking regime, drinking at least 2.5 liters of healthy liquid per day. In addition to pure water, this volume includes green tea, herbal infusions, and apple juice diluted with water.

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

Sample menu

There are several options for the rice diet menu for the 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 strict method of losing weight on rice - minus 10 kg in 7 days. But it is quite difficult to maintain the proposed diet, consisting of only rice. Therefore, mild weight loss programs based on rice have been created.

Hard

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

The rice mono-diet involves eating throughout the day:

steamed brown rice, for the preparation of which 1 glass of cereal is poured with a glass of boiling water overnight, 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 hungry, you can eat an apple, but no more than 2 apples per day. Physical activity with such a limited diet is contraindicated.

Lung

A gentle 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:

The cereal is soaked overnight in apple juice, diluted in half with water.
In the morning, the liquid is drained, chopped vegetables and meat or fish are added to the rice.
A little water is added and the dish is cooked until done.

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

It should be borne in mind that a strict mono-diet gives excellent results - 3-4 kg are lost in the first 4 days, and on the fifth day more intensive weight loss begins - about 6 kg are lost in the remaining 3 days. Thus, in general, you can get rid of 10 extra pounds in a week. It is not recommended to follow such a mono-diet for more than 7 days, otherwise health problems may arise. 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 swelling without feeling hungry.

When choosing a specific diet, you need to take into account your health status, the amount of excess weight and willpower. It is better to choose a more gentle menu option than to constantly fail on a strict diet.

Mediterranean

The Mediterranean method of losing weight is not a diet in its generally accepted sense, but a nutritional system based on the traditional cuisine of the Mediterranean people. In its classic version, the Mediterranean diet is one of the longest, but its diet is structured in such a way that when switching to it, you can lose weight well 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

Losing weight according to the Mediterranean principle does not require counting calories, weighing portions or strict food restrictions. 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 plenty of fresh fruits, red, orange and dark green vegetables, as well as fish and seafood. Such a diet benefits not only your figure, but also your overall health.

The rules of the Mediterranean diet are quite simple:

Most of the diet should be plant foods - vegetables, fruits, whole grains, legumes, nuts.
Red meat is excluded, moderate amounts of poultry and lean fish are allowed.
All fats are replaced with cold-pressed olive oil.
Spices and herbs are used instead of salt.
Instead of sugar, natural honey is used.
The daily requirement of clean water is at least 1.5 liters.
All products must be fresh.
Everything you can eat should be raw.
Cereals are soaked for a day before cooking.
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 your figure and health are prohibited:

fast food;
refined products, semi-finished products;
store-bought sauces;
products with dyes, preservatives;
sweets, drinks containing sugar, fresh fruit;
coffee, tea are allowed only for breakfast.

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

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

In this case, cereals should be consumed for breakfast, vegetables, fruits, pasta, rice for lunch, proteins with vegetables for dinner. You also need to follow a 5-meal regimen at regular intervals so that calories come in and are burned evenly.

Sample menu

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

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

There can be many menu options for a weekly Mediterranean diet. To properly plan your diet, you can use the recommendations below for each meal.

For breakfast you can cook:

oatmeal with milk or water with pieces of fruit;
cheesecakes, cottage cheese casserole;
fruit salad dressed with unsweetened yogurt or kefir;
omelette 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 and vegetables.

Possible options for afternoon tea:

30 g of any nuts;
whole grain bread with cheese and tomatoes;
30 g dried fruits;
fruits to choose from.

For dinner you can allow:

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

A sample menu for each day could 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 bread, cheese, tomatoes;
lunch – shish kebab with rice, vegetables;
afternoon snack – rice porridge, 1 grapefruit;
dinner - peppers stuffed with meat, 1 slice of white bread.

lunch – vegetable stew, cheese;

lunch - cheese, fruit;

breakfast – cheese sandwich, vegetable salad;
lunch – fruit of your choice;
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, filling, and easily tolerated. However, to lose weight, you need to create a calorie deficit so that the body burns its fat. This can be achieved by limiting serving sizes to the recommended amount:

fresh vegetables - 1 cup;
cooked vegetables - ½ cup;
pasta, porridge – ½ cup;
boiled legumes – 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 period of time, you can noticeably lose weight, look younger and become healthier.

Curd

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

Essence and rules

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

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

Sample menu

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

Mono-diet

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

Nutrition principles:

Every day you can eat only 500 g of cottage cheese with 0% fat content.
Nothing else should be consumed except 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 to prevent excessive hunger.

If you strictly follow your diet, you can lose up to 10 kg in seven days. It should be borne in mind that the stress on 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 cottage cheese diet, you need to eat not only cottage cheese, but also kefir for a week. Both products must be low-fat.

Nutrition principles:

During the day you are allowed to consume 300 g of cottage cheese and 500 ml of lactic acid drink.
The products can be consumed separately or together.
In between taking fermented milk products, you should drink clean water.

In 7 days of eating this way, you can also lose up to 8–10 extra kilograms, just like on a mono-diet.

Vegetable-curd

When creating a menu for this option, some vegetables are added to the low-fat cottage cheese.

Nutrition principles:

Products for every day - 300 g of cottage cheese 0% fat and 500 g of light vegetables.
The requirements for drinking plenty of fluids also remain – 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. You can lose 5–8 kg on this weekly diet.

Fruit and curd

A weekly diet that includes cottage cheese and fruits is ideal for those with a sweet tooth. Although it is also quite strict, since restrictions on the amount of food consumed remain.

Nutrition principles:

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

Not all fruits can be consumed, but only those that are allowed. The list of these includes: apples, pears, plums, grapefruits and grapes, which are unloved by all nutritionists.

Egg-curd diet

This option for losing weight using cottage cheese is one of the gentle ones. In addition to cottage cheese, you are allowed to eat not only eggs, but also vegetables, bran or rye bread and honey. The effect of the technique is based on reducing the calorie content of the diet by reducing portions. A sample 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 of bread.

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 bran bread;
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 of bread.

Between meals, to suppress hunger, you are 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.

Gentle

If all the above diets seem too strict, you can use the most gentle cottage cheese 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, a bran bread sandwich with a thin layer of butter.

breakfast – 30 g of corn flakes with 100 ml of milk, 200 ml of fresh grapefruit;
lunch – 100 g of cottage cheese;
lunch – 100 g fish fillet, 2 potatoes, 100 g 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, 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 and cottage cheese casserole.

breakfast – 30 g breast, sandwich with butter, 200 ml fresh grapefruit;
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 muesli with milk, 200 ml orange juice;
lunch – 100 g of cottage cheese;
lunch – cottage cheese manna 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 cucumber slices and herbs;
afternoon snack – 100 g of cottage cheese;
dinner – 200 ml of vegetable puree soup, bread.

Such a varied menu with a predominance of cottage cheese gives very good weight loss results. In this case, between meals you can additionally drink rosehip decoction or green tea, and also eat 1 fruit (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 get your body in shape.

Osama Hamdiy (chemical)

The diet of an American nutritionist professor 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 under a certain diet. The diet was originally intended to help people with diabetes lose weight. But thanks to its high efficiency, it has become widely known and popular among everyone who wants to lose weight.

Essence and rules

The rules of the chemical diet are as follows:

You should drink 1.5–2 liters of water evenly throughout the day.
Strictly follow the menu recommendations.
If the exact serving size is not indicated, you can eat as much as you want, but without overeating.
Keep a weight loss diary, where you note the weight achieved daily, weighing yourself in the morning immediately after going to bed and going to the toilet.
Prepare dishes without adding fat with a minimum amount of salt, vegetables - only raw or boiled.
Fruits can be consumed selectively - apples, plums, citrus fruits, and kiwi are allowed.
Meat and fish should be lean varieties, without a visible layer of fat.
Between meals there should be breaks of at least 2 hours, dinner - 2 hours before bedtime.
In case of a breakdown, everything needs to start over; there is no point in continuing.

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, and peas. Tomatoes, cucumbers, peppers, cabbage, and lettuce are desirable in their raw form. Although you can eat other vegetables, since a strict ban is imposed only on potatoes.

Sample menu

In general, the chemical diet for a week is based on the consumption of large amounts 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 by breaking down excess fat and strengthening muscle mass. Therefore, even after a week-long course of nutrition according to the Osama Hamdiy method, you can get not only a slim figure, but also an attractive, toned body.

A sample menu could be as follows:

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 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.

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

Fruity

Losing weight on fruits is deservedly considered one of the most delicious and healthy. Fruits contain a lot of fiber, vitamins, minerals and complex carbohydrates, which make the process of normalizing weight more enjoyable and not too stressful for the body, even with a very strict 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:

There are no 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.
They do not require the preparation of special dishes.
Provide high-quality removal of waste, toxins, and decay products.
Gives the body lightness.
Eliminate cellulite and improve complexion.

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

Positive psychological attitude, strong incentive.
Eating in small portions from small dishes.
Drinking plenty of clean water and green tea.
Refusal of all flavor enhancers, alcohol, and foods harmful to your figure.
Strict adherence to nutrition and diet.

Taking part in fitness or increasing physical activity is not mandatory, but can significantly improve your weight loss results.

The uniqueness of fruit diets lies in the fact that, despite their strictness, 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 one that suits your taste preferences.

Sample menu

Another big advantage of fruit diets is that, once you start eating one diet, you don’t have to eat the prescribed fruits 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 one type of fruit in unlimited quantities. In addition, you need to drink plenty of fluids - the volume 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 could be like this:

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

You can swap the days, spend 2-3 days on one fruit, or change the diet in other ways at your discretion. The main thing is to eat only one type of fruit 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 salad, dressed with natural yogurt;
lunch – fruit and berry, fresh fruit or berry;
lunch – steamed vegetables, dietary meat, fruit and berry salad;
afternoon snack - fruit and berry salad;
dinner - boiled fish, raw vegetables;
at night – low-fat lactic acid drink.

You can use any fruits and berries, combining them throughout the day.

Multifruit

During the week, you can also create a multi-fruit diet menu at your own discretion. An approximate diet could be 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 juice from any combination of fruits and berries;
dinner – apples, lactic acid drink 0% fat.

This scheme is quite conventional, 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 fruits, but also among all other weight loss methods. Most often, 2 options for this menu are used:

eating only 1.5–2 kg of apples and clean water (2–2.5 l) throughout the day;
a combination of apples in the same quantity and 1–1.5 liters of kefir, depending on the fat content.

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

Watermelon

The watermelon weight loss method is a strict mono-diet, which is recommended to be followed during the ripening season of these berries. The nutritional principles here differ 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 product for every 10 kg of body weight.

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

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

In between meals of watermelon, drink at least 1.5 liters of clean water throughout the day.

All other food and drinks must be abandoned.

Banana

Bananas are a tasty and highly nutritious product, so a banana mono-diet can be tolerated quite easily without a strong feeling of hunger. For dietary purposes, you need to choose ripe fruits, 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:

The daily diet consists of 1.5 kg of peeled bananas.
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 with this combination brings very good results. The daily diet in this case consists of different types of fruits and vegetables. They are used in several ways:

together or by alternation;
whole, by preparing juices or salads;
mainly 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 protein and vitamin foods must be taken separately. So the menu could be as follows:

breakfast – 2 eggs, yogurt;
lunch - fruit salad;
lunch - breast, green peas;
afternoon snack - fruit;
dinner - kefir;
before bed – fresh fruit.

With dairy products

This type 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 liters of milk;
2nd: fruit, 1 liter of milk;
3rd: fruit, 1.5 liters of milk;
4th, 5th, 6th, 7th: fruit, 2 liters of milk.

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

The fruit diet on kefir is similar to the fruit and milk diet, but you should drink 1.5 liters of kefir for all 7 days. In both cases, fruits should be chosen that are unsweetened and non-starchy, consuming no more than 2 kg per day.

When choosing a diet option based on fruits, you should keep in mind that some of them are quite allergenic. Therefore, it is necessary to be guided not only by taste preferences, but also by health status.

Egg

Eggs are an exceptional dietary product that can help you lose 6–10 kg in a week. The main thing is that weight loss will occur by burning fat while maintaining muscle mass, without severe hunger and stress.

Essence and rules

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

Eggs are slowly digested in the stomach, which ensures long-lasting satiety.
Basic diet products are available and low in cost.
The dishes are prepared very simply and are suitable for eating outside the home.
Eating a large number of eggs can improve the condition of muscle tissue and skin elasticity, remove water and relieve swelling.
The presence of other healthy products in the menu makes it not only safe, but also healthy.

The main disadvantage of the 7-day egg diet 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-carbohydrate protein weight loss method, during which fat reserves begin to break down 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 fat deposits.

In addition, egg yolk contains a special substance - biotin (vitamin H). This component actively works on the breakdown of fat, launching fat-burning processes, and also accelerates 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 exchange processes.

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

Be sure to drink large amounts of alkaline mineral water during the day, which will reduce the acidity of citrus fruits.
You should avoid eating fats - all foods should be low-fat, you should not even use vegetable oils for dressing salads.
It is allowed to use a moderate amount of salt, herbs and spices.
The menu must be followed exactly, without changing meals or diet days.
The diet should be 3 meals a day without snacks, dinner - before 18:00.
Eggs should be soft-boiled and consumed without salt.
The serving size indicated in the menu cannot be increased, if the quantity of the product is not specified, it must be eaten until slightly satiated.
If you feel a strong feeling of hunger, you can eat carrots or cucumbers, but only 2 hours after your planned meal.
You need to take multivitamins all week.

During the course, it is advisable to increase physical activity to speed up the fat burning process.

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

Exact menu

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

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

breakfast – 200 ml citrus juice, 2 eggs;
lunch – pulp of 2 citrus fruits, 150 g of chicken breast, 200 ml of alkaline mineral water;
dinner – pulp of 1 citrus, 2 eggs, 200 ml of milk.

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

breakfast – pulp of 1 citrus, omelet (3 eggs, milk, herbs);
lunch – 300 g chicken, lettuce;
dinner – pulp of 2 citrus fruits, 1 egg, 200 ml of alkaline mineral water.

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

breakfast – 200 ml citrus juice, 150 g cottage cheese;
lunch – pulp of 2 citrus fruits, 2 eggs;
For dinner you can drink only alkaline mineral water, and if you feel very hungry, eat a cucumber.

breakfast – pulp of half a citrus fruit, 2 eggs;
lunch – pulp of 1 citrus, 200 g of dietary meat;
For dinner, you can again drink only alkaline mineral water, and if you feel very hungry, eat a cucumber.

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

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

The right way out of the diet

The exit from a diet that lasted a week should continue for at least 14 days. The severity of the diet during this period directly depends on how strict the diet was. Some of the considered weight loss techniques, which are considered the most gentle, do not require exit at all, since they are recommended to be followed throughout the rest of your life.

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

Add only 1 product to the menu daily to allow the body to gradually adapt (return) to the previous menu.
You need to start expanding your diet with healthy foods and healthy dishes, and fatty and sweet foods can be introduced only after the end of the withdrawal period, and it is better to completely abandon them.
You cannot suddenly give up those products on which the diet was based - if, for example, eggs and citrus fruits predominated on the menu, you need to leave them on the menu for the entire 2 weeks, but gradually reduce the amount.
You should also continue to follow the diet rules regarding hydration, physical activity, meal schedule, etc.

It should be remembered that if you suddenly attack all the foods that have been absent from your diet for a week, you will not be able to avoid the return of lost weight. It is even possible that the kilograms will return with an “addition”, and body weight will exceed the levels that were before losing weight.

Dietitian Pierre Dukan developed a weight loss diet based on his 40 years of practice, which has gained popularity both among the general public and among celebrities, such as the Duchess of Cambridge and Jennifer Lopez. The Dukan Multiphasic Diet avoids fasting. At each stage, you should include acceptable foods on the menu that will not only help you lose weight, but also maintain the results achieved throughout your life.

Basic rules of the Dukan diet

The Dukan Diet is based on the following principles:

Reducing your daily caloric intake is useless. The doctor claims that reducing daily caloric intake while following a diet gives short-term results. By returning to your usual diet, the lost weight will immediately return. According to Dukan, you should only include in your menu those foods that do not allow you to accumulate.

Limiting the amount of food consumed is not effective. The Dukan diet is the antipode of mono-diets. You can eat 100 permitted foods on the menu in any quantity to feel full throughout the day.

popular:

✅ Princess Kate Middleton's diet: before the wedding and after childbirth
✅ Protein diet for a week or minus 6 kg in 7 days
✅ Diet with rose hips for 10 days for quick weight loss

Daily consumption of oat bran- necessity. Pierre Dukan's statement that oat bran allows you to quickly feel full and removes toxins and waste from the body. Every day you should eat 1.5-3 tablespoons of bran, drinking plenty of water.

You can't do without physical activity. Without physical activity while following a diet, you can reach the point of “Unburned kilograms”, when the weight stops. During physical activity, the body works differently. According to the Dukan diet, you need to take long walks every day, it is advisable to do morning exercises, do sports or fitness several times a week, and do not use the elevator.

According to the rules of the Dukan diet, 4 main stages should be followed:

Dukan diet "Attack"— the menu is designed for 7 days. The goal of the “Attack” is to force accumulated fat to be burned. The menu of this phase contains exclusively protein products. The goal of the “Attack” is to force accumulated fat to be burned.

"Alternation"- lasts until the desired result is achieved. The goal of “Alternation” in the Dukan diet is the desired weight loss. At this stage, certain vegetables are allowed on the menu, in addition to protein products.

"Pinning"- continues depending on the excess weight lost. The menu of this phase of the Dukan diet expands and becomes as close as possible to the final acceptable one.

"Stabilization"- continues throughout life. This is a kind of nutritional culture learned at the previous stages of the Dukan diet, which allows you to maintain your weight at normal levels.

Attack Phase

The Dukan “Attack” diet is the very first and most effective phase, which provides for strict restrictions on the menu. Its main goal is to burn fat accumulated in the body. This is done by consuming exclusively protein foods with minimal fat content on the menu.

Consumption of protein products according to the Dukan diet promotes rapid saturation, therefore the portion size of one meal is reduced. The body spends more energy on digesting protein than it receives from it, as a result of which excess weight quickly disappears. It is at the “Attack” stage of the Dukan diet that a sharp weight loss is observed, which, according to the doctor himself, motivates further stages.

Before following the Dukan diet, you should clearly determine duration of the "Attack" phase. It is determined based on the amount of extra pounds:
Up to 5 kg = 3 days;
Up to 10 kg = 4 days;
Up to 15 kg = 5 days;
Up to 20 kg = 6 days;
Over 30 kg = 7 days.

While following the “Attack” of the Dukan diet, you must adhere to the following rules:

Include 1.5 tablespoons of oat bran in your daily menu, drinking plenty of water. In case of individual intolerance, you can replace bran with buckwheat. It is necessary to drink at least 1.5 liters of purified water without gas per day. It is recommended to do morning exercises. During the diet, be sure to take walks in the fresh air for at least 20 minutes a day.

Authorized Products

Dukan Diet "Attack" - allowed foods:

Lean meat: veal, horse meat, beef, pork (6% fat), rabbit;
Poultry (except duck and goose, eaten without skin): chicken, turkey, quail;
By-products: kidneys, liver, tongue, lungs;
Ham (no more than 4% fat, consumed without skin);
Fish in any form: raw, baked, canned, fried, steamed;
Seafood;
Quail and chicken eggs: white in unlimited quantities, yolk no more than 2 pieces per day;
Low-fat or low-fat dairy and fermented milk products;
Natural yoghurts;
Crab sticks (no more than 7 pieces per meal).

The following are allowed as supplements according to the Dukan diet in the “Attack” phase:

Olive, vegetable or rapeseed oil (1 tablespoon per day);
Lemon juice;
Tomato paste (2 tablespoons per day);
Apple, soy, balsamic vinegar;
Herbs and spices: caraway, thyme, rosemary;
Onion;
Baking powder, gelatin and yeast in cooking;
Gherkins as a snack (2 pieces per day);
Sugar substitutes.

Menu for every day

Dukan diet - menu for everyone for the Attack phase (breakfast, lunch, afternoon snack, dinner):
Monday:

Cottage cheese;
Meatloaf with egg;
Kefir;
Boiled chicken breast.

Tuesday:

Omelette;
Rabbit in tomato sauce;
Kefir;
Grilled dorado in lemon sauce.

Wednesday:

2 hard-boiled eggs;
Beef steak with mustard;
Milk;
Seafood cocktail.

Thursday:

Syrniki;
Trout baked in the oven;
Natural yogurt;
Stewed turkey in cream sauce.

Friday:

Cottage cheese casserole;
Sturgeon soup;
Soft-boiled egg;
Veal medallions in tomato sauce.

Saturday:

Ham;
Chicken soup;
Kefir;
Salmon baked in the oven.

Sunday:

Omelet with ham;
Lightly salted herring;
Milk;
Beef chops.

Alternation Phase

According to the Dukan diet, the desired result is achieved in the “Alternation” phase. This is the main stage in losing weight. Its duration is determined by the loss of excess weight, i.e. when the desired result is achieved, then the “Alternation” phase according to the Dukan diet ends. At this stage, in addition to protein products, vegetables and herbs rich in fiber are introduced into the menu.

Allowed vegetables can be consumed both raw and cooked. However, they are not allowed on the Dukan diet menu every day at this stage. You should alternate exclusively protein days (according to the “Attack” phase) with mixed days (when vegetables and greens are allowed on the menu).

Alternating protein days with mixed days According to the Dukan diet, it is determined based on the desired weight loss:
Up to 10 kg = 1/1
Up to 20 kg = 2/2
From 30 kg and more = 5/5

According to the Dukan diet in the “Alternation” phase, it is necessary to increase the daily intake of oat bran to 2 tablespoons. According to individual indications, they can be replaced with wheat bran or buckwheat brewed in water. The consumption of purified water is increased to 2 liters per day. Physical activity should also be greater. According to the Dukan diet, you need to walk in the fresh air for at least 30 minutes a day during the “Alternation” phase. Don’t forget about morning exercises to quickly achieve the desired weight loss result.

What can and cannot be eaten?

What can you eat during the Alternation phase according to the Dukan system:

All protein products allowed in the “Attack” phase;
All spices and additives included in the Attack phase menu;
Vegetables and greens: cucumbers, tomatoes, bell peppers, pumpkin, asparagus, spinach, parsley, lettuce, cabbage, radishes, zucchini, eggplant, leeks and onions, celery, green beans, beets, carrots;
1 unsweetened apple per day;
Mushrooms.

An important nuance of the “Alternating” phase of the Dukan diet is that the protein products allowed in the first phase can be mixed arbitrarily, and only two types per day can be selected from the additional ones.

During the “Alternation” phase of the Dukan diet, the following foods should be excluded from the menu:

Fatty meat and poultry (duck, goose);
Potatoes, peas, beans, corn, lentils;
Avocado, olives, black olives;
Cereals, pasta and bakery products (with the exception of 2 pieces of rye bread per day);
Pastries, sweet desserts, chocolate;
Sugar;
Mayonnaise.

Menu by day

Alternation phase - menu by day according to the Dukan diet (breakfast, lunch, afternoon snack, dinner):
Monday:

Omelette;
Trout soup;
Milk;
Rabbit in sour cream sauce.

Tuesday:

French scrambled eggs;
Cream of chicken soup;
Cucumber tomato;
Beef steak. White cabbage salad.

Wednesday:

Cottage cheese. Apple;
Seafood cocktail;
Hard boiled egg;
Veal chops.

Thursday:

Buckwheat porridge;
Tom Yam soup with shrimp;
Kefir;
Turkey stewed with vegetables.

Friday:

Natural yogurt;
Steamed chicken breast;
Ham;
Lightly salted salmon.

Saturday:

Cucumber rolls;
Borscht with meat;
Natural yogurt;
Mackerel stuffed with vegetables in the oven.

Sunday:

Syrniki;
Beef cutlets;
Kefir;
Fish soup.

Consolidation Phase

Consolidation phase according to the Dukan system is a gradual exit from the diet. At the same time, the person continues to lose weight, but not so intensely, by about 400 grams per week. The duration of this phase is calculated individually, depending on the kilograms lost, based on the principle of 10 days of “Consolidation” per 1 kg of previously lost weight. For example, for a person who has lost 6 kg, the duration of the “Consolidation” stage should be 60 days.

The Dukan diet menu expands in the “Consolidation” phase:

Non-sweet fruits are added, with the exception of bananas, cherries and grapes. But the permissible daily portion of permitted fruits should not exceed the size of an average apple.
It is allowed to introduce 6% cheese into the diet.
Twice a week you can eat potatoes, rice, pasta, peas, beans and legumes.
At this stage, according to the Dukan diet, the daily intake of oat bran increases to 3 tablespoons. You should drink at least 1.5-2 liters of purified water without gas per day.

It is necessary to be physically active, do exercises or fitness, and take long walks from 30 to 60 minutes a day.

A feature of the “Consolidation” phase of the Dukan diet is the so-called "feasts". These are meals when you are allowed to eat absolutely whatever your heart and stomach desire. They meet once a week and only for one meal, for example, lunch. Also, according to the Dukan diet, you should definitely have a protein fasting day once a week. That is, consume exclusively protein products in the menu according to the “Attack” phase.

Allowed foods on the Dukan diet during the consolidation phase:

All protein products allowed in the “Attack” phase;
All vegetables, additives and spices allowed in the “consolidation” phase;
Sour and sweet and sour fruits: oranges, tangerines, grapefruits, apples, kiwi, pears;
Berries: melon and watermelon no more than 400 grams per day;
Rice, potatoes, corn, beans, peas, pasta, starchy foods 2 times a week;
Cheese 6% fat content no more than 40 grams per day;
Honey - 3 teaspoons per day;
2 slices of bread.

Detailed menu

Dukan diet - menu in the Consolidation phase (breakfast, lunch, afternoon snack, dinner):
Monday:

Oatmeal with honey;
Chicken noodle soup;
Orange;
Meat in French. Salad "Vitamin".

Tuesday:

Omelet with ham and cheese;
Borscht with meat;
Mandarin, kiwi;
Beef pilaf. Cucumbers, tomatoes, bell peppers.

Wednesday:

Syrniki;
Paella with seafood;
Apple;
Turkey stuffed with prunes in the oven.

Thursday:

Cottage cheese with honey;
Meat solyanka;
Cucumber, spinach;
Mashed potatoes. Chicken liver. Carrot salad.

Friday:

2 hard-boiled eggs;
Kefir;
Tom Yam soup with seafood.

Saturday:

Natural yogurt;
Seafood;
Kefir;
Beef chops.

Sunday:

Cottage cheese casserole;
Sturgeon soup;
Grapefruit;
Macaroni with cheese and ham. Greenery.

Stabilization Phase

The Stabilization phase of the Dukan diet is the rules of eating behavior that must be followed throughout life in order to maintain the achieved weight loss result and not gain excess weight in the future.

According to the Dukan diet, you should adhere to the main 4 principles in the “Stabilization” phase:

Consume 3 tablespoons of oat bran and drink at least 1.5-2 liters of still water per day;
Pay special attention to your physical activity: avoid elevators, take daily walks for at least 30 minutes, do morning exercises, do fitness;
Once a week, arrange a protein fasting day according to the “Attack” phase;
Include all foods in your daily diet or eat according to the “Consolidation” phase. It is advisable to eat fruits in the menu in the first half of the day.

According to the Dukan diet, the “Stabilization” stage is no longer a restriction, but a way of life. There is no need to worry about holidays when you want to enjoy culinary delights, because on this day you can indulge in a “feast”. The day after the “belly feast,” you should definitely do a protein “Attack” to avoid gaining excess weight.

Permitted and prohibited products

Allowed products according to the Dukan system during the Stabilization phase:

Lean meats (beef, veal, horse meat, pork 6%, rabbit);
Poultry: chicken, turkey (without skin);
All varieties of fish in any variations of preparation;
Low-fat dairy and fermented milk products;
Seafood;
By-products;
Lean ham without skin;
Chicken and quail eggs;
All vegetables (potatoes and legumes should be included in the menu no more than 2 times a week);
It is advisable to consume fruits (with the exception of cherries, bananas and grapes) in the first half of the day;
Honey 3 teaspoons per day;
Bread (2 slices per day), pasta;
Lemon, lemon juice;
Cocoa;
Mushrooms;
Ketchup, tomato paste (2 tablespoons per day), adjika;
Spices and additives (parsley, coriander, ginger, cumin, pepper);
Gelatin, baking powder, yeast;
Vegetable, olive oil;
Tea, coffee, infusions and herbal decoctions without sugar.

Prohibited foods in the “Stabilization” phase of the Dukan diet:

Sugar;
Baked goods, sweet desserts;
Sweet fruits: cherries, bananas, grapes;
Fatty meat and poultry (duck, goose in limited quantities);
Fatty dairy and fermented milk products;
Mayonnaise and sauces using it in preparation.

Recipes

We present to your attention some recipes on the Dukan diet that you can include in your menu:
Meatloaf with egg

Meatloaf with egg

Ingredients:

Beef;
Onion;
Vegetable oil;
Eggs;
Garlic;
Salt.

How to cook:

Boil 2 eggs, cool, peel.
We make minced meat. Grind beef and onion in a meat grinder. Add raw egg, chopped garlic, and salt to the minced meat.
Place some of the minced meat in the mold, boiled eggs on top, then sprinkle the remaining minced meat with vegetable oil.
Bake in an oven preheated to 180 degrees for 45 minutes.
Let cool slightly and transfer to a plate onto the roll.

Meatloaf with egg diversifies the Dukan diet menu in the “Attack” phase.

Tom Yam soup with shrimp

Tom Yam soup with shrimp

Ingredients:

King prawns;
Coconut milk;
Bell pepper;
Eggplant;
Tomato;
Carrot;
Chilli;
Cilantro;
Lime;
Lemongrass;
Garlic;
Ginger;
Soy sauce;
Vegetable oil;
Green onions.

Cooking process:

Peel, wash and chop the vegetables.
Boil the shrimp and remove the shell.
Make a paste: mix the lemongrass stem with lime juice, chopped green onions and garlic, a small piece of ginger, soy sauce and vegetable oil.
Grind in a blender until smooth.
Pour vegetable oil into a pan, fry shrimp in it, pour in paste, add hot water, simmer over low heat for 10 minutes.
Strain the broth through a sieve and return it to the pan.
Add coke milk and vegetables.
Cook until the vegetables are ready.
Salt if desired.

Cover the pan with a lid and let sit for a few minutes before serving.
Tom Yam soup with shrimp can be added to the Dukan diet menu for lunch if you follow the “Alternation” phase.

Paella with seafood

Paella with seafood

Ingredients:

Seafood;
Tomatoes;
Red bell pepper;
Yellow bell pepper;
Bulb onions;
Garlic;
Water;
Olive oil;
Salt pepper.

Cooking process:

Boil the seafood and reserve the broth.
Peel onions and tomatoes, remove seeds from peppers, and cut everything into small cubes.
In a frying pan heated with olive oil, first fry the onion, then add garlic and rice to it, fry for 5 minutes, stirring.
Add tomatoes and peppers, pour in broth, stir.
Salt and pepper to taste.
Fry over low heat for 20 minutes.
If necessary, add broth. Add seafood, turn off the gas, cover the pan with foil, and let the dish brew for 5 minutes.

Paella with seafood is a favorite dish of the Spaniards. Try this dish while following the Dukan diet menu in the “Stabilization” phase.

Trout baked in the oven

Trout baked in the oven

Ingredients:

Trout;
Lemon;
Olive oil;
Salt.

Cooking steps:

Roll the foil into 2 layers.
We clean the fish, not forgetting to remove the gills.
Lemon mode into two parts.
Squeeze the juice from one part, cut the other into circles.
Place the trout on foil, sprinkle with olive oil and salt.
Sprinkle lemon juice on top.
We place lemon slices both inside the carcass and on top.
Bake in the preheated oven until cooked through, approximately 25 minutes.

The “Attack” phase of the Dukan diet is the most important, and therefore it is recommended to include oven-baked trout in your menu for lunch or dinner. Fish will enrich the body not only with protein, but also with phosphorus.

Cucumber rolls

Cucumber rolls

Ingredients:

Cucumbers;
Cottage cheese;
Natural yogurt;
Garlic;
Salt pepper.

How to cook:

Wash the cucumbers thoroughly and cut them into thin slices lengthwise.
Mix cottage cheese with yogurt in a separate bowl, add salt, and add chopped garlic.
Stir until a homogeneous mass is obtained.
Spread the mixture on a cucumber slice and roll it up.
If the cucumbers are not large, we pierce the rolls with toothpicks.

Diversify your menu while following the Dukan diet in the “Alternation” phase with a savory snack - cucumber rolls.

French scrambled eggs

French scrambled eggs

Ingredients:

Eggs;
Tomato;
Bulb onions;
A piece of bread;
Vegetable oil;
Salt pepper.

Stages:

Cut the bread and tomato into cubes, chop the onion, grate the cheese.
In a frying pan heated with vegetable oil, fry the onions one by one, add bread to it.
When the bread turns golden, add the tomato and fry for 3 minutes.
Then pour in the eggs, salt and pepper to taste, fry over low heat for 5 minutes until cooked.

French-style scrambled eggs can be safely added to the menu of one of the days of the Dukan diet in the “Consolidation” phase for breakfast.

Photos before and after

This method of losing weight is amazing in its effectiveness. That is why he is so loved all over the world. Next, we suggest being inspired by photographs of those who have reached the end, so to speak.

Photos before and after losing weight on the Dukan diet:

Everyone knows that the Dukan Diet menu for every day is presented by Dr. Pierre Dukan. He claims that the diet will help you achieve optimal body weight and maintain it throughout your life. What are the features of the “Attack” phase? What are the disadvantages of the Dukan Diet? What daily menu is everyone talking about? You will learn about all this in this article.

Dukan diet menu for every day. Today the Dukan diet is number one in the world. She has helped millions of people around the world lose weight, including celebrities such as Jennifer Lopez and Kate Middleton.

From now on, you don’t need to exhaust yourself with constant calorie counting or strictly limit your diet. The innovative Dukan method is that during the diet you can eat absolutely anything!

The essence of the Dukan protein diet

What makes the French diet so popular? The basis of the Dukan weight loss system is a protein diet and a sharp limitation in the consumption of carbohydrates and fats. In just 3-4 days you will feel the effectiveness of a step-by-step weight loss system. Many Hollywood stars have acquired a chiseled “Barbie” figure, thanks to a well-coordinated diet for weight loss of the famous diet and exercise. Penelope Cruz, Jennifer Lopez, the wife of Prince William have stunning silhouettes after losing weight with the diet of the French doctor Dukan.

Dukan diet - detailed video information about the diet

If you think that the Dukan diet is the strictest nutritional system, then this is a deep personal misconception. While losing weight, you will not feel the feeling of hunger that constantly reminds you of your existence. The French diet includes many “protein” foods, and protein, as you know, is the “building material” of every cell in our body. And one more important feature of the Dukan weight loss system: the kilograms lost after using the diet do not return for several years!

Features of nutrition according to Dukan

The diet gained worldwide popularity in 2000 after the publication of the book “I Can’t Lose Weight.” In it, the little-known French doctor Pierre Dukan explained why it is extremely difficult for some people to lose weight, and why it quickly returns after strict diets.

According to Dukan, the human body contains a certain supply of cells capable of storing fat. Each person has a different amount, some have more fat cells, others have less. Those who “own” a large supply of such cells have a much higher chance of becoming overweight. Additionally, when a fat cell is unable to accommodate the fat it has stored, it begins to divide. And the amount of fatty tissue increases exponentially.

Four phases of the Dukan diet

Attack - the main weight loss, lasts up to five days;
Alternation - continuation of weight loss, lasts until the desired result, possibly several months;
Consolidation - fixation of results, duration is calculated using the formula ten days for each kilogram of weight lost;
Stabilization - preservation and maintenance of results throughout life.

Each phase has its own list of products. The intensity of weight loss is determined by compliance with the main principles of the diet.

Attack - the first phase of the diet

Doctors consider this stage the most dangerous for health. Pierre Dukan himself agrees with the general opinion, therefore he gives clear recommendations for its observance. First phase. Attack | Ducan's diet.

Calculate excess weight. To calculate your weight, you can use the free calculator available on Dukan’s official website. The calculation is carried out in the form of filling out a questionnaire. After entering the data, a letter with the information you need will be sent to your email. You can also obtain averaged data yourself. To do this, subtract one hundred for men and one hundred and ten for women from height in centimeters. Thus, the weight for a woman 164 cm tall should be 54 kilograms;
Stick to the Attack phase for no more than the recommended period. There is a common belief that in this phase a person can immediately achieve the desired weight. This is not only impossible, but also dangerous! During the “Attack”, from one to six kilograms are lost, the Dukan diet menu for every day begins to work correctly. Observe the duration of the phase according to the table.

If you are overweight according to the calculator up to 5 kg, then the duration of this phase of the diet for you is 1-3 days;
Excess weight - from 5 to 10 kg. — duration of the “Attack” phase — 3-5 days;
Overweight 10 kg. and more - the duration of the phase is 5-7 days (maximum up to 9 days).

Please note that even despite significant obesity, staying in the first stage of the Dukan diet for more than 10 days is prohibited. It is important to understand that the purpose of this stage is not to quickly lose weight by as many kilograms as possible, but to launch the mechanisms of fat breakdown in the body.

Control your condition. The danger of this stage is the consumption of only animal proteins. This puts a lot of stress on the kidneys and causes dehydration. According to a number of experts, this is precisely what is based on the rapid weight loss of the first week of the diet. It has a motivating effect, demonstrating that weight is beginning to fall.

At this stage it is important to drink a lot. Drink at least one and a half liters of fluid per day.

Eat oat bran. Consume one and a half tablespoons of the product per day with plenty of water. This can be either a snack or a replacement for one of the meals.

Why does the Dukan Diet menu for every day for weight loss begin with proteins? Its author believes that animal proteins are the optimal food for humans. Our body has been familiar with it since ancient times, and modern fast foods and sweets are not acceptable, since their formulas are foreign to our body.

In addition, proteins are among the most difficult to digest foods. The body spends an incredible amount of energy on their digestion, which eliminates the possibility of transforming excess calories into fat tissue. It is only important to get pure protein, without fat or with a minimum amount of it.

Allowed products on "Attack"

Lean meat: veal, beef, horse meat (with the exception of entrecote and beef sirloin), rabbit. Pork up to 6% fat - not often! Lamb is prohibited;
Offal: liver of beef, veal and poultry, kidneys and veal tongue, tip of beef tongue;
Eggs. Up to two yolks per day. Protein – unlimited per day. If you have high cholesterol, eat no more than 3-4 yolks per week;
Low-fat dairy products 0%: cottage cheese, natural yoghurts, kefir, natural milk, dry milk (do not exceed 3 tbsp per day);
Poultry (skin should not be consumed). Birds with a flat beak are excluded - goose and duck;
Lean ham (no pork skin). Fat content from 2 to 4%;
All fish, without exception: fresh or smoked, fatty, canned in its own juice.
Any crustaceans and molluscs.

All these products must be prepared without fat. You can consume them without any restrictions in quantity and at any time of the day. Forget about calorie counting!

72 Protein Products for the Attack Stage of the Dukan Diet

Some additives are allowed in reasonable quantities:

Tomato paste (no sugar) up to 2 tablespoons;
Rosehip decoction (from 2 tbsp berries);
Gelatin, agar-agar, baking powder (baking powder), yeast;
Coffee, tea, herbal teas;
Crab sticks (no more than 8 per day);
1 tbsp. paraffin oil. Can be used as a salad dressing. It is advisable to dilute with sparkling water. Do not heat or use for frying;
Lemon as a seasoning (do not drink as lemonade or eat as a fruit);
Diet Cola and other diets. beverages;
Isomalt - 15 g;
Vinegar (balsamic or any other of your choice), soy sauce;
Vegetable oil (olive/rapeseed) 1 coffee spoon;
Gluten - 2 tbsp. l. in a day;
Cumin, parsley, onions (no more than 1.5 onions per day) and other spices and herbs;
Low carb, low fat protein shakes/powders;
Sugar substitutes (0 kcal), except fructose, glucose and sorbitol, etc.;
Inulin - 15 g;
Salt and mustard in moderation (they tend to retain water in the body);
Gherkins (2 pieces per day depending on size) are allowed as a seasoning for dishes.

During the first phase, dry mouth or bad breath may occur. Don't be alarmed, this confirms that you are on the right track.

Required:

The Dukan diet menu for every day involves a daily walk for 20 minutes and exercise;
Eat 1.5 tablespoons of oat bran per day. If you are intolerant to bran, you can use 1.5 tbsp. buckwheat (dry). Use with caution, since buckwheat and bran differ in their nutritional properties and are absorbed differently by the body. Exceeding the norm may cause stagnation. Prepare buckwheat at your discretion (you can cook it in water, milk or steam it);
Be sure to drink at least 2 liters of water per day (coffee and tea are included in this 2 liters).

Dukan diet menu for every day, table

Monday

Breakfast: Omelette with meat, coffee.
Dinner: Cod fish soup, bran bread.
Afternoon snack: Curd.
Dinner: Meat baked in foil, green tea.

Tuesday

Breakfast: Whole cottage cheese, bran bread.
Dinner: Meat soup with quail eggs.
Afternoon snack: Low-fat yogurt
Dinner: Fish stewed in its own juice.

Wednesday

Breakfast: Fried eggs, herring or salmon, lightly salted, coffee.
Dinner: Meat cutlets without adding onions and bread, yogurt.
Afternoon snack: Kefir.
Dinner: Boiled squid.

Thursday

Breakfast: Bread with bran and melted cheese, strong tea.
Dinner: Soup with pieces of fish.
Afternoon snack: Cottage cheese casserole, tea.
Dinner: Baked chicken fillet, kefir.

Friday

Breakfast: Boiled eggs, kefir.
Dinner: Fish cutlets without onions and bread, yogurt.
Afternoon snack: Milk, bran bread.
Dinner: Stewed beef tenderloin, tea.

Saturday

Breakfast: Scrambled eggs, coffee.
Dinner: Meat soup with meatballs.
Afternoon snack: Yogurt, oat bran.
Dinner: Stewed mussels, tea.

Sunday

Breakfast: Whole cottage cheese, coffee.
Dinner: Soup with fish pieces, yogurt.
Afternoon snack: Casserole or cottage cheese pancakes, kefir.
Dinner: Meat cutlets, yogurt.

You can change the products on the menu at your discretion, replacing meat dishes with fish, using cottage cheese in its pure form and in casseroles and cheesecakes. The diet does not indicate fluid intake, but you should remember that between snacks you should drink a lot of water, at least one and a half liters per day.

Recipes for the Dukan Diet

Recipe 1. Turkey stew with zucchini for weight loss according to Dukan (Dukan diet menu for every day)

Compound:

Breast fillet – 600-650 g;
Dill, rosemary to taste;
1 onion;
Medium zucchini;
Half a small carrot;
Salt.

Preparation:

Simmer the diced zucchini in a frying pan with a little water under the lid. Cut the fillet and add to the pan. Grate the carrots and also place them with the turkey zucchini. Add salt and seasonings. Simmer until done.

Recipe 2. Dietary pancakes made from cottage cheese according to Dukan.

Compound:

Egg – 1 pc.;
Low-fat cottage cheese – 2 tbsp. l.;
Curd mass – 100 g (without sugar);
Sugar substitute - to taste, cinnamon.

Preparation:

Use a blender to beat all the ingredients. Heat a frying pan, drop some oil on it and pour in some dough. Bake the pancakes covered: fry each side for 2 minutes. Spread the cooled pancakes with soft cottage cheese and fold into a “cake”. Sprinkle with cinnamon and serve a savory dish, the Dukan diet menu for every day is now always with you.

Recipe 3. Fragrant pie with chicken and herbs during a diet.

Compound:

Egg whites – 4;
Cottage cheese – 300 g;
Chicken fillet – 300 g;
Dried herbs (onion, dill);
Kefir – 150 ml;
Spices (garlic, turmeric, red pepper and ginger);
Salt – 0.5 tsp.

Preparation:

Beat the whites with salt. Pass the cottage cheese and spices through a sieve until smooth. Add half the fillet to the contents and blend with a blender.

Cut the remaining chicken into pieces and mix with the curd and kefir mixture. At the end, add the whites. Pour the dough into the mold and sprinkle with herbs. Bake in the oven over medium heat for 35 minutes.

The existence of express diets has helped many girls prepare for holidays or significant events that require a beautiful figure. Many women consciously strive to lose weight for the beach season or event. In any case, a review of diets for 7 days will be useful to any lady who takes care of herself and her figure.

Choosing an effective diet

When choosing a nutritional system, each person must take into account the characteristics of his body and needs. If the menu contains allergenic foods or the daily routine does not coincide with the diet, it is recommended to consider other diets that meet personal needs. Many people increase physical activity, which, in combination with proper nutrition, gives a positive result and an overweight person acquires a seductive body shape.

The list of express diets will help you choose an option for everyone who wants to lose those annoying pounds. Rapid weight loss is possible with full compliance with nutritional rules, including certain restrictions.

Any diet is accompanied by drinking plenty of mineral water and fat-burning, low-calorie drinks.

Diet from Dolina

Larisa Dolina has remained a pop star for many years thanks to her voice and attractive shape. She revealed the secret of maintaining a figure to all interested ladies, unveiling her personal diet menu.

Many everyday foods are excluded from the diet, and any meal is accompanied by kefir fat content by more than 1%.
The peculiarity of the power system is alternation healthy low-calorie foods for 7 days.
Meals are separate, salt is completely eliminated from the diet,
The only permitted products are: potatoes, dairy products, meat, fruits and ordinary purified water without gas or additives.
The menu describes a list of what can be consumed throughout the day in small portions, so it is recommended divide food into 5-6 parts. The last gatherings at the table during the week will be held at 17.00.
Allowed for coffee lovers one cup black drink without sugar in the morning.

The end of fasting days is accompanied by a balanced diet throughout the month, since by returning to sweets and other high-calorie foods, the lost kilograms may return.

Larisa Dolina's diet menu

Read more about Larisa Dolina’s other dietary options

Buckwheat diet

This cereal has a large amount of vitamins that make the porridge a healthy product. Buckwheat contains magnesium, iron, potassium and other elements for proper nutrition and health of the body.

In this diet, one product is consumed for 7-14 days. Brewed porridge is enough to saturate the body and lose excess weight. Buckwheat is nutritious and gives you a feeling of fullness even when you are very hungry. By eating cereal, you can easily do without meat and dairy products. A special feature of the food system is that the last meal is at 18.00. The diet requires eliminating the use of salt and spices.

Cooking porridge for weight loss

Cereal - green whole kernel

The choice of grain and method of preparation is special. Buckwheat must be whole and preferably green. This porridge is considered the most healthy and nutritious. You need to cook according to the recipe, thoroughly washing the cereal, ridding it of excess impurities and pebbles that may be found in the packaging.

The cereal is poured with boiling water and left warm all night. For daily nutrition, half a kilo of cereal is soaked in about 1.5 liters of boiling water. If the buckwheat has not completely absorbed the liquid, it’s not a big deal, since the excess water is drained and the porridge is completely ready for use. In order for the dish to steam and infuse better, it is recommended to wrap the pan with a warm blanket or brew it in a thermos.

Nutritional features of the buckwheat diet

In case of weakness or a strong feeling of hunger, you are allowed to drink one liter of low-fat kefir throughout the day. In this case, the fermented milk product can be consumed separately or together with porridge. The last dish will have a beneficial effect on the body and increase hemoglobin in the blood and allow you to last until the end of the diet without breaking it.

Eating in a timed diet. The difference between meals is 2-3 hours.

Read a full overview of all the rules and features of the buckwheat diet

Kefir diet

A mono-diet is considered harsh for people with high acidity. Despite the usefulness of fermented milk products, people who decide to lose weight should be careful in their diet and have a great desire to get rid of those annoying kilograms.

The kefir diet has several variations. All varieties include a basic eating routine, with permitted foods added or subtracted. Portions may be reduced depending on the expected result of the express diet. The liquid is taken in any quantity throughout the week. Herbal tea and purified water without gas or additives are allowed.

Coffee, black tea, sugar and salt are removed from the diet.

Kefir diet menu

Quitting the diet

The end of any diet is marked by the loss of extra pounds, but in order not to regain what was lost, you should exit the diet correctly. You should not immediately strain your body with fried, sweet and fatty foods, as this can have consequences for your health and figure. After the kefir diet, you should refrain from white flour products.

Mixed diet

Reducing carbohydrates has a beneficial effect on your diet and leads to excess weight loss. Correctly selected products and combination with each other provide the effect of losing kilograms without harm to health and strict restrictions. A mixed diet that is gentle compared to other express diets, but requires consultation with a doctor if you have health problems.

The proposed mixed diet menu alternates. The days change in a certain sequence: 2 days of protein - 2 days of carbohydrates - 2 days of fasting. The regime gives the body a shake-up and causes subcutaneous fat to be burned. The nutrition system will help you get rid of excess weight during the first week and, with continued nutrition, consolidate the result.

Mixed diet menu

1 day
Day 2	Unloading 1 liter of milk, 200 ml of tomato juice, 50 g of black bread are allowed
Day 3	Breakfast: Dinner: Dinner:
4 day	Breakfast: 25 g black bread; 1/2 tsp. sunflower oil; 150 ml coffee with milk Dinner: 150 ml lean broth (meat or fish); 100 g of boiled meat or fish; 100 g canned green peas; 25 g of black bread. Dinner: 100 g of boiled meat or fish; 80 g ham; 2 soft-boiled eggs; 30 g cheese; 200 ml of kefir with 25 g of black bread.
5 day	Breakfast: 2 sweet and sour apples or oranges Dinner: Afternoon snack: Dinner: No
Day 6	Breakfast: Breakfast: 2 sweet and sour apples or oranges Dinner: 150 ml vegetable soup; 100 g green salad or vinaigrette (without potatoes); 25 g of black bread. On another day, for Lunch you can eat 150 ml of vegetable soup; 100 g stewed cabbage; 25 g of black bread. Afternoon snack:* 100 g green salad or vinaigrette (without potatoes); 25 g black bread; 150 ml tea with 1 tsp. l. honey Dinner: No

Dukan ladder

The world-famous nutritional method of Pierre Dukan consists of several long-term stages, each of which lasts a certain amount of time, and the last one - the stabilization phase - lasts a lifetime.

For those who need to lose a small amount of kilograms, the doctor has developed a weekly weight loss program. It allows you to lose up to 1.5 kilograms in 7 days. During this period you get the opportunity express passage each stage of the classic Dukan diet.

The first day starts with pure proteins, then additional foods are gradually introduced into the diet in limited quantities every day, and on Sunday you can reward yourself with a festive dinner. It includes a glass of wine and even dessert. No other effective diet can boast such lenient rules.

Advantages and disadvantages

This power system is not suitable for everyone, because it has both positive aspects and disadvantages.

Advantages:

The skin does not lose elasticity. Since weight loss occurs at a slow pace, the skin does not lose elasticity and tightens gradually following the changing contours of the figure.
Kilograms are not returned. Due to the absence of significant changes in the usual diet, the body does not experience stress. The likelihood of failure after such a diet is minimal, because with the right approach, you can eat your favorite cakes and cookies if you prepare them from approved baking ingredients. From milk powder, starch, low-fat cocoa you can make cream, cakes, pancakes that are harmless to your figure.
There is no feeling of hunger. Consume permitted products whenever you want and as much as you want.
Can be repeated many times. If you last a week, but want to continue losing weight, you can repeat the diet until you achieve the desired result.

Flaws:

Protein diet. Fat burning according to the Dukan method occurs due to the consumption of large amounts of protein. If the consumption of oat bran is not observed, such a diet will put a strain on the kidneys, so people with health problems need to consult a doctor.
Low rate of weight loss. For those who need to lose a lot of kilograms in a short period of time, this diet is not suitable. However, when making a choice in favor of express weight loss, do not forget about its unpleasant consequences.
It takes a lot of cooking. If you don’t have time for this, the Dukan diet menu will seem meager and will quickly get boring, because you won’t be able to eat DOPs with spoons, and boiled chicken breast with chopped vegetables will quickly get boring.

Table of permitted products

Since the diet of each day is compiled according to certain rules, the list of permitted foods is clearly displayed in the table.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Protein food	Protein food	Protein food	Protein food	Protein food	Protein food	Protein food
	Vegetables	Vegetables	Vegetables	Vegetables	Vegetables	Vegetables
		Fruits	Fruits	Fruits	Fruits	Fruits
			Whole grain bread, 1 extra	Whole grain bread, 1 extra	Whole grain bread, 1 extra	Whole grain bread, 1 extra
				40 grams of cheese +1 ADDITION	40 grams of cheese +1 ADDITION	40 grams of cheese +1 ADDITION
					200 g starch. products	200 g starch. products
						Dessert + glass of wine

Let's look at the features of each item in the table.

Protein food. The consumption of animal proteins without restrictions is provided. This includes lean meat, dairy products with a fat content of no more than 1%, and eggs. Meat of birds with a flat beak (duck, goose), lamb and pork is prohibited.
Vegetables. Everything except carrots, beets and starchy ones. No limits.
Fruits. No more than 200 grams. Any, except figs, persimmons, grapes, bananas.
Whole wheat bread. No more than 2 pieces cut into thin slices.
Cheese. Choose varieties with a fat content of up to 20%; the total weight of the product consumed per day does not exceed 40 grams.
Starchy foods. These include potatoes, pasta (can be products made from durum wheat or protein-free), rice, and legumes. The permitted limit is 200 grams.
Dessert. You are allowed to choose a small portion of your favorite sweet. 50 grams of dark chocolate, a small piece of cake, 1 cookie, wafer, gingerbread, etc.
ADDITIONAL These are additional permitted products that are determined by Pierre Dukan himself. 1 DOP is 20 grams of corn starch, 3 tablespoons of skimmed milk powder, a teaspoon of soy sauce containing sugar, 1 tsp. low-fat (up to 11% fat) cocoa. The list of additional supplements is constantly updated and expanded, so you need to follow the news from Dukan. These additional products can be used to make cakes, muffins and other sweets.

Sugar is strictly prohibited on the Dukan diet. Only sakhzams and syrups based on them.

A prerequisite for following the diet is the daily consumption of oat bran (no more than 3 tablespoons) and 2 liters of liquid (no sugar).

You will find complete and detailed information about the Dukan Diet

Low calorie diet

A low-calorie diet is selected individually by nutritionists and depends on preferences and health status. An approximate menu for the week has been drawn up, but adjustments are made; products can be replaced with similar ones of equal energy value.

This system will allow you to easily lose kilos without much difficulty, but then quickly gain them back if you exit the regime quickly.

The daily intake is 1100-120 0 calories. Fats make up 20%. Protein - no more than 60 g per day. Only natural healthy foods are considered carbohydrates: vegetables, fruits, cereals and whole grain bread. Dishes from the menu are baked and steamed without adding fat or oils. Last meal no later than 19.00. Drinking plenty of fluids will prevent dehydration and cleanse the body.

Low calorie menu

1 day	Breakfast: oatmeal porridge 200g, cook in water, apple 1 pc, green tea not sweet Lunch: 150g low-fat yoghurt without additives Dinner: 200ml vegetable soup, 200g steamed fish Afternoon snack: tomato juice; Dinner: 150g boiled beef, 150g vegetable salad, mineral water
Day 2	Breakfast: boiled egg, 2 pieces of bread, unsweetened tea Lunch: apple Dinner: 200g lentil soup, 100g boiled meat Afternoon snack: 100g low-fat cottage cheese Dinner: 150g oven-cooked fish, vegetable salad
Day 3	Breakfast: buckwheat porridge, not sweet, boiled in water, unsweetened tea with honey and lemon Lunch: 1 cup kefir, 1 whole grain bread Dinner: 250ml lean borscht, 100g boiled veal, boiled beet salad with a tablespoon of vegetable oil Afternoon snack: grapefruit Dinner: one boiled potato tuber, 150g steamed fish
4 day	Breakfast: boiled egg, toast, half a grapefruit, unsweetened tea Lunch: 100g low-fat cottage cheese Dinner: 200ml vegetable soup, 150g steamed chicken fillet, vegetable salad Afternoon snack: 100g berries Dinner: 70g boiled beans, 250ml low-fat kefir
5 day	Breakfast: 200g millet porridge, 200ml freshly squeezed orange juice Lunch: peach or apple Dinner: 200g boiled veal, 150g cabbage salad, black tea without sugar Afternoon snack: 100g dried fruits Dinner: 100g low-fat cottage cheese, apple or orange
Day 6	Repeat menu of 1 day
Day 7	Repeat menu 2 days

The right diet

The accumulation of subcutaneous fat is associated with the metabolic processes of the body. If disturbances in weight, well-being, or mood are recorded, then it is worth reconsidering your daily diet. The organs of the body develop and work on the resources we feed them. Therefore, the functionality of the insides of the body depends on food. Proper nutrition will help you get in shape not only your figure, but also your general condition. You can listen to your feelings and choose a diet yourself or turn to experts.

You should eat 4-5 times a day, keeping 3 hours between meals. Skipping a meal is prohibited, as the appetite will increase and the body will get used to accumulating resources for nutrition in the form of fatty tissue deposits.

Digestion begins with food entering the oral cavity. You should carefully and slowly chew each piece and do not eat more than the allotted portion. It is forbidden to drink during meals to avoid dilution of gastric juice.

Menu for every day

1 day	Breakfast: oatmeal, tea Lunch: fruits Dinner: cabbage soup with a piece of black bread, a portion of baked meat Afternoon snack: cottage cheese casserole, rosehip tea Dinner: buckwheat and grilled fish, salad
Day 2	Breakfast: omelette, crackers, coffee Lunch: berries Dinner: borscht, cutlets Afternoon snack: yogurt Dinner: vegetable casserole, turkey
Day 3	Breakfast: buckwheat porridge (you can add milk), green tea Lunch: fruits Dinner: fish soup, vegetable stew with potatoes Afternoon snack: cheesecakes, fruit drink Dinner: salad, baked fish
4 day	Breakfast: oatmeal, coffee (can be with cream) Lunch: cottage cheese casserole Dinner: pea soup with croutons, hard-boiled eggs Afternoon snack: handful of nuts Dinner: pilaf, salad
5 day	Breakfast: millet porridge, herbal tea Lunch: fruits Dinner: chicken noodle soup, bread Afternoon snack: curd soufflé with berries Dinner: beans with meat
Day 6	Breakfast: scrambled eggs with a slice of ham, coffee Lunch: fruit jelly Dinner: broth with pies Afternoon snack: yogurt Dinner: turkey with fresh vegetables
Day 7	Breakfast: oatmeal, tea Lunch: handful of nuts, berries Dinner: soup of your choice, black bread, broccoli casserole Afternoon snack: curd pudding, coffee Dinner: rice with meatballs, salad

Sample menu of a low-calorie diet for a week

Monday

Breakfast

A glass of warm milk with a teaspoon of honey or 100 g of low-fat cottage cheese

Stale whole grain toast

2nd breakfast

Green apple

Dinner

Vegetable soup

100 g boiled fish

Green salad with lemon juice and olive oil

Afternoon snack

2 tomatoes

Dinner

Steamed vegetables

Before bed, 1 glass of low-fat kefir

Breakfast

3 tablespoons oatmeal
1 teaspoon honey
1 grated apple

2nd breakfast

1 orange

Dinner

half boiled chicken breast
Green vegetables with aromatic herbs and lemon juice

Afternoon snack

1 cup low-fat kefir
Durum wheat pasta with vegetable garnish

Omelet of two egg whites and one yolk with herbs
2nd breakfast
A glass of freshly squeezed juice

Dinner

Red vegetable borscht
2 potatoes

Afternoon snack

Light green salad

Dinner

Lean fish 100 g
Steamed vegetables

For the night glass of low-fat kefir

Breakfast

Natural yoghurt with pieces of fruit

2nd breakfast

Glass of carrot juice
Teaspoon low-fat cream

Dinner

100 g boiled veal meat
Vegetable side dish

Afternoon snack

2 fresh cucumbers

Dinner

Boiled potatoes in their jackets with dill, olive oil and aromatic herbs

Breakfast

Boiled buckwheat with carrots and onions

2nd breakfast

Glass of fresh berries

Dinner

Creamy broccoli soup with garlic croutons

Afternoon snack

Green vegetable salad

Dinner

Lean fish 100 g
Steamed vegetables

Breakfast

Oatmeal on water
1 teaspoon honey
Tangerine pieces

2nd breakfast

A glass of tomato juice

Dinner

Boiled beans with tomato sauce

Afternoon snack

Bell pepper pieces
Cottage cheese 100 g
Green salad

Sunday

Breakfast

Boiled cauliflower
1 hard boiled egg

2nd breakfast

Low-fat yogurt

Dinner

Boiled veal 100 g
Side dish of steamed carrots, broccoli and celery

Afternoon snack

Green apple

Dinner

Couscous with vegetables

Sample menu of the Kremlin diet for a week

Monday

Breakfast:

Fried zucchini - 100 g (4 c.u.)

Cheese - 50 g (0.5 c.u.)

Scrambled eggs from 2 eggs (1 c.u.)

Unsweetened tea (0 USD)

Dinner:

Mashed potatoes - 100 g (15 c.u.)

Grilled chicken - 150 g (0.u.)

Mineral water (0 USD)

Afternoon snack:

Pistachios - 50 g (7 c.u.)

Dinner:

Fish in tomato - 200 g (6 c.u.)

Unsweetened yogurt - 100 g (3.5 c.u.)

Total: 39 USD

Breakfast:

Boiled sausages - 2 pcs. (3 USD)

Tomato - 100 g (6 c.u.)

Cheese - 100 g (1 c.u.)

Unsweetened coffee (0 USD)

Dinner:

Fresh cabbage soup - 200 g (4 c.u.)

Boiled pork - 100 g (0 c.u.)

Afternoon snack:

Orange - 100 g (8 c.u.)

Dinner:

Sauerkraut salad - 100 g (5 c.u.)

Meat in breadcrumbs - 200 g (10 c.u.)

Tea without sugar (0 USD)

Total: 37 USD

Breakfast:

Green peas - 50 g (6 c.u.)

2 soft-boiled eggs - (2 c.u.)

Tea without sugar (0 USD)

Dinner:

Vegetable salad (cucumbers, tomatoes, greens) with tbsp. spoon of mayonnaise - 200 g (5 c.u.)

Lamb lula kebab - 100 g (0.u.)

Compote with xylitol - 200 g (12 c.u.)

Afternoon snack:

Peanuts - 30 g (5 c.u.)

Dinner:

Boiled squid with mayonnaise - 200 g (1 c.u.)

Lettuce - 100 g (2 c.u.)

Unsweetened yogurt - 100 g (3.5 c.u.)

Total: 36.5 USD

Breakfast:

Cottage cheese - 150 g (3 c.u.)

Pieces of fruit (apples, kiwi, tangerines) - 100 g (10 c.u.)

Coffee without sugar (0 USD)

Dinner:

Tomato and olive salad with vegetable oil - 150 g (6 c.u.)

Frying - 100 g (4 c.u.)

Mineral water - 200 g (0 c.u.)

Afternoon snack:

Cheese - 100 g (2 c.u.)

Coffee without sugar (0 USD)

Dinner:

Tomatoes with herbs and oil - 150 g (6 c.u.)

Fried fish 200 g - 0.u.

Tea without sugar (0 USD)

Total: 31 USD

Breakfast:

Boiled eggs stuffed with mushrooms - 2 pcs. (1 USD)

Sea kale salad - 200 g (4 c.u.)

Tea without sugar (0 USD)

Dinner:

Green cabbage soup - 250 g (5 c.u.)

Beefsteak, fried with egg - 200 g (1 c.u.)

Mineral water (0 USD)

Afternoon snack:

Walnuts - 30 g (4 c.u.)

Dinner:

Pork sausages - 200 g (4 c.u.)

Sauerkraut salad - 200 g (10 c.u.)

Unsweetened yogurt - 200 g (7 c.u.)

Total: 36 USD

Breakfast:

Omelette of 2 eggs with cheese (1.5 c.u.)

Fried eggplants - 100 g (5 c.u.)

Coffee without sugar - 0 USD

Dinner:

Meat solyanka - 250 g (3.5 c.u.)

Fried saffron milk caps - 200 g (1 c.u.)

Lettuce - 100 g (2 c.u.)

Mineral water (0 USD)

Afternoon snack:

Apple - 18 USD

Dinner:

Dry red wine - 200 g (2 c.u.)

Cheese - 100 g (1 c.u.)

Shish kebab - 200 g (0 c.u.)

Vegetable salad (tomatoes, garlic, sweet peppers, greens) - 100 g (5 c.u.)

Total: 39 USD

Sunday

Breakfast:

Buckwheat porridge - 100 g (14 c.u.)

2 sausages (3 c.u.)

Tea without sugar (0 USD)

Dinner:

Tomatoes - 150 g (6 c.u.)

Grilled chicken - 200 g (0.u.)

Mineral water (0 USD)

Afternoon snack:

Berries (raspberries, lingonberries, currants, strawberries, blueberries) - 100 g (8 c.u.)

Dinner:

Eggplant caviar - 100 g (5 c.u.)

Fried pork - 200 g (0.u.)

Lettuce - 100 g (2 c.u.)

Unsweetened tea (0 USD)

Total: 38 USD

Sample Dukan diet menu

For the "Attack" stage

Breakfast:

Scrambled eggs from two whites with the addition of a small amount of milk 2.5% fat and green onions, dill or any other greens;

Lightly salted fish, salmon, trout, herring;

Green or black tea, depending on taste.

Lunch:

Oat bran, 1.5 tablespoons;

Low-fat yogurt.

Dinner:

Boiled beef, preferably lean veal;

Grilled chicken, or simply baked in the oven.

Afternoon snack:

Boiled shrimp or other boiled seafood with hot pepper.

Dinner:

Boiled lamb (preferably lamb), if expensive, veal;

Baked seafood (preferably mussels, shrimp, crab meat);

Any fish in any form;

Low-fat kefir.

For the “Cruise” stage

We alternate protein days with protein-carbohydrate days, eating the following diet:

Protein day

Breakfast:

Scrambled eggs and ham;

Lunch:

Low-fat yogurt;

Dinner:

Any fish, fried or boiled, or beef, veal. Any seafood.

You can have fish soup with plenty of fish or meat soup (solyanka).

Afternoon snack:

Boiled chicken.

Dinner:

Cutlets made from minced chicken or turkey;

Low-fat kefir.

Protein-vegetable day

Breakfast:

Omelet with onions, herbs, tomatoes and sweet peppers;

Potato or zucchini pancakes.

Lunch:

Oat bran, 2 tablespoons;

Low-fat yogurt.

Dinner:

Vegetable salad, plus fried chicken legs, fish (preferably boiled).

Afternoon snack:

Vegetable salad.

Dinner:

Any seafood or beef, veal in any form (preferably boiled);

Any stewed vegetables.

For the “Consolidation” stage

Breakfast:

Coffee, tea if preferred, and cottage cheese.

Lunch:

Oat bran, 2.5 tablespoons;

Low-fat yogurt.

Dinner:

Chicken or turkey cutlets;

Vegetable salad.

Afternoon snack:

Cheese (can be processed cheese).

Dinner:

Seafood in any form (preferably boiled);

Pasta (pasta).

For the “Stabilization” stage

Breakfast:

Fruit salad, but without adding grapes, cherries and bananas;

Buckwheat pancakes (made from buckwheat flour) or potato or zucchini pancakes, or pancakes;

Black or green tea.

Lunch:

Oat bran, 3 tablespoons;

Low-fat yogurt.

Dinner:

Meat or seafood with rice and vegetables;

Vegetable soup.

Afternoon snack:

Fruits, excluding grapes, cherries and bananas.

Dinner:

Steamed asparagus or spinach;

Boiled or grilled fish.

Sample menu for sustainable weight loss

7.00	1	Beef broth	200 gr	10 kcal
	2	The vinaigrette	50 gr	30 kcal
	3	1/2 Cans of Shrimp	50 gr	30 kcal
	4	Bran porridge	300 gr	30 kcal
	5	Tea with lemon	200 gr	5 kcal
9.00
	1	Carrot	40 gr	12 kcal
	2	Tea with lemon	200 gr	5 kcal
11.00
	1	Fish soup	200 gr	100 kcal
	2	Jellied fish	100 gr	40 kcal
	3	Boiled fish, pollock	50 gr	40 kcal
	4	Salad (cucumbers, tomatoes)	100 gr	18 kcal
	5	Bottle of mineral water	500 gr	0 kcal
13.00
	1	Banana	100 gr	55 kcal
15.00
	1	Meat borscht	200 gr	110 kcal
	2	Salad (cabbage)	100 gr	20 kcal
	3	Blood sausage with lard	50 gr	100 kcal
	4	Cottage cheese	100 gr	100 kcal
	5	Tea with lemon	200 gr	5 kcal
17.00
	1	Crab sticks (2 pcs)	50 gr	40 kcal
	2	Glass of mineral water	200 gr	0 kcal
	3	Chewing gum (stick)	1 PC	5 kcal
19.00
	1	chicken broth	200 gr	14 kcal
	2	Chicken navels	100 gr	110 kcal
	3	Buckwheat	50 gr	75 kcal
	4	Salad (cucumbers, tomatoes)	100 gr	18 kcal
	5	Boiled egg	1/2 gr	40 kcal
	6	Tea with lemon	200 gr	5 kcal
21.00
	1	Chewing gum	1 PC	100 kcal
22.30
	1	Glass of vodka	50 gr	40 kcal
	2	Fish broth	200 gr	10 kcal
	3	Crab sticks (2 pcs)	50 gr	40 kcal
	4	Bran porridge	300 gr	50 kcal
	5	Salad (cabbage)	50 gr	10 kcal
	6	Bottle of mineral water	500 gr	0 kcal
Total: 1199 kcal, weight 4.830 kg