Strict diet for weight loss at home. Strict diets for weight loss. Possible harm to the body

The beauty of a strict diet is that it helps you lose weight in a very short time. But this is where the main problem lies: rapid weight loss never leaves its mark on your health. Strict diets are especially dangerous for a young, fragile body - teenage girls make up more than a third of all people who practice various meager diets for weight loss.

A classic strict diet is a limited set of foods with a very low calorie content (500-800 kcal, with a norm of 1200-1500 kcal per day). Strict diets also include the currently popular mono-diets - kefir, buckwheat, apple and others, because their nutritional value is extremely low. In addition, the main disadvantage of such weight loss methods is the exhausting hunger that haunts you throughout the strict diet.

To extract maximum benefit from a strict diet, you should take a responsible approach to its choice. For more comfortable weight loss, it is advisable to choose a diet with products that suit your taste: for milk lovers, a strict dairy diet is suitable, and for fans of fruits and vegetables, a vegetarian diet is suitable. Meat eaters can try a strict protein diet, and sweet lovers can try a diet of oatmeal with honey and fruit.

You should know that any strict diet cannot last more than two weeks. It is strictly prohibited to continue the diet without permission for more than 14 days - this can lead to very serious illnesses.

Strict diet for a week - cleansing

A strict cleansing diet for 7 days consists of two three-day cycles and one fasting day. The cleansing effect of the diet is provided by a large amount of fruits and vegetables rich in fiber. Dietary fiber included in their composition is the main health care professional digestive system.

Strict diet menu for the week:

First three days:

White cabbage salad with carrots, sweet peppers and onions – 1.5 kg per day, green tea – 5 cups, water – 1.5-2 liters per day.

Second three days:

Breakfast: green apple, 2 boiled eggs, green tea;
Lunch: boiled fish – 200g, tea;
Lunch: boiled fluffy rice (1 glass) with vegetable oil (1 teaspoon), green tea;
Afternoon snack: milk – 1 glass;
Dinner: 200g low-fat cottage cheese, green tea.

Last day:

1.5-2 liters of kefir for the whole day.

According to women who have tried the diet in practice, in a week of a strict diet you can get rid of 7-8 kg.

Strict milk diet for 7 days

The weekly menu of this strict diet includes dairy and fermented milk products, bread and fresh fruit and vegetable juices. In 7 days of a strict diet, you can actually lose 5-6 kg.

Scheme of a strict milk diet for 7 days:

1st day: 2l of kefir, black bread – 100g;

Day 2: 500g cottage cheese, carrot-apple juice, black bread – 100g;

Day 3: 1.5 liters of fermented baked milk, orange juice – 1 glass;

Day 4: 300g Adyghe cheese or feta cheese, tomato juice – 1 glass, apple juice – 1 glass;

5th day: milk -1l, 300g cottage cheese with sour cream;

Day 6: 1 liter of yogurt, bread – 200 g, pineapple or grapefruit juice – 2 glasses;

Day 7: 2 liters of kefir, black bread – 100 g.

Naturally, you need to gradually leave such a strict diet for a week, otherwise problems with the stomach and kidneys cannot be avoided.

Contrast strict diet

The essence of this strict diet for weight loss is alternating meat (fish), fruit and vegetable days. Meat for a contrast diet should be chosen from lean parts of veal or rabbit. Chicken or turkey meat is suitable.

The duration of the contrast strict diet is 7 days. Even if the diet is perfectly suitable, it is not recommended to follow it for more than a week. Like all strict diets, it has an unbalanced diet, and, therefore, cannot replace good nutrition.

Menu of a contrasting strict diet for a week:

Monday: 350g boiled veal meat, green tea;

Tuesday: six tomatoes, 6 cucumbers, 5 bell peppers, tea;

Wednesday: 400g boiled skinless chicken, green tea;

Thursday: 8 apples, two bananas, two kiwis;

Friday: 300g boiled turkey fillet;

Saturday: 500g white cabbage, 2 bell peppers, boiled zucchini, green tea;

Sunday: 300g boiled veal, 2 apples, 1 tomato, tea.

In a week of a contrast diet you can lose 3-6 kg. This strict diet is not suitable for people with diseases of the liver, kidneys, genitourinary system and gastrointestinal tract.

Strict diet for 10 days – vegetable

It's very tough and low calorie diet, since her diet contains only vegetables. It is very difficult to maintain such a strict diet; the body protests against the sharp restriction in nutrition with headaches, fatigue or insomnia.

In 10 days of a strict diet, you can get rid of ten kilograms of excess weight. People with any chronic diseases should not start a diet. Diet provokes their exacerbation and can even aggravate the disease.

Strict vegetable diet menu for 10 days:

First day: 2 kg of tomatoes;

Second day: 2 kg of cucumbers;

Third day: 2 kg of cabbage;

Fourth day: 2 kg of zucchini (boil);

Fifth day: 2 kg of carrots;

Sixth day: 1.5 kg of bell pepper;

Seventh day: 2 kg of cauliflower (boil);

Eighth day: 1 kg of cucumbers, 1 kg of tomatoes;

Ninth day: 1 kg of carrots, 1 kg of cabbage;

Tenth day: 0.5 kg of any vegetables from the list, so that there are 2 kg of vegetables in total.

According to the same scheme, a strict fruit diet or a fruit and vegetable diet is carried out (in this case, the days alternate).

The dangers of strict diets

Despite the enormous popularity of strict diets for weight loss, they threaten health and can cause enormous harm to the body. Strict diets should be practiced only as a last resort, and it is better to abandon them completely. Small meals, active walks and physical activity will help you get rid of fat deposits forever without harm to your health.

Several reasons why strict diets should not be used:

Lost kilograms, as a rule, come back in a very short time and losing them again is much harder (after experiencing stress, the body gains weight twice as fast);
Weight fluctuations can cause hormonal disbalance in the body, which can lead to diabetes, heart failure, thyroid diseases;
A poor diet, lacking many vitamins and microelements, has a detrimental effect on appearance: hair may fall out, nails may crumble, the skin takes on an earthy tint, hands become flaky, the skin on the elbows cracks, etc.

If well tolerated and results are excellent, any strict diet should not be repeated after a few days. The body needs to adapt, and the supply of nutrients is running out, so the break should be no less than 14 days, or even a month. Some strict diets can only be followed once a year.

How to create a menu for a diet?

The basic rule: the breakfast and dinner menu should include a portion of food enriched with protein, as well as a portion of fresh vegetables or fruits.

Protein products(for one serving):

2 chicken eggs;
170 grams of lean fish (it is better to boil or steam);
170 grams of seafood;
110 grams of lean meat;
110 grams of lean ham;
100 grams of low-fat cottage cheese;
60 grams of low-fat hard cheese;
120 grams of milk or kefir with a small percentage of fat content and half a serving of any of the above products;
30 grams of any nuts except peanuts.

Fruits and vegetables(one portion):

fresh vegetable salad or several any vegetables except potatoes and legumes;
150 grams of canned peas;
150 grams of canned corn;
300 grams of fruits (oranges, tangerines, lemons, grapefruits, pears, apples, apricots, cherries, strawberries, raspberries, cherries);
2 pieces of melon;
60 grams of dried fruits.

Carbohydrates(one portion):

2-3 tablespoons rice, pasta or buckwheat;
3-4 tablespoons of mashed potatoes;
3-4 tablespoons of lentils;
one head of corn;
a piece of whole grain bread

How the diet works

The effectiveness of this dietary course is due to the fact that it involves the consumption of large amounts of protein, which, in turn, requires a lot of energy from the body to assimilate it. This way, the body burns enough calories to avoid weight gain. At the same time, dairy products saturate the body with calcium and phosphorus, which also plays an important role in the process of losing weight. These elements can stimulate the production of calcitron - special hormone, affecting the fat burning process.

Thanks to the fruits and vegetables included in the diet, you will receive enough fiber to help cleanse the body. This will also help you lose weight faster.

Not every person has the opportunity to exercise three times a week and eat healthy 5 times a day. An effective diet designed for weight loss of 15 kg. At the same time, you can get rid of excess weight in a month. Let's look at the principles of the method and describe the diet by day. So, let's begin!

Diet for losing weight by 15 kg. for 1 month – detailed menu by day

The technique is based on fractional meals in small portions. You need to eat every 2.5-3 hours, and the portion should not exceed 200-250 grams.

The main feature of the diet is to do fasting every 6th day. Diet is given Special attention so that the stomach begins to secrete juice at a certain time.

Eat strictly by the hour:

Breakfast: 08:00-09:00 hours
Snack: 11:00 o'clock
Lunch: 13:00-14:00 hours
Afternoon snack: 17:00 hours
Dinner: 19:00-20:00 hours

Any effective diet for weight loss involves a complete abstinence from alcoholic beverages. If you are trying to lose weight by 15 kg. in a month, completely eliminate salt, sugar, and quick snacks. Eat strictly according to the menu.

DAY 1

A mixture of flaxseed and oatmeal, boiled in water (100 g).
Pear, apple.
Broth based on chicken or turkey meat (200 ml.).
Boiled chicken breast (100 gr.).
Low fat kefir/ryazhenka with a teaspoon of bran.

DAY 2

Cottage cheese in packs with a fat content of 1.8% (100 g), a glass of milk.
Two diet bread, hard cheese (2 thin slices).
Vegetable soup (200 gr.), fresh cabbage salad.
Rubbed raw carrots with a spoon of butter.
Natural yogurt without additives “Activia” (100-120 gr.).

DAY 3

Stewed zucchini with a pinch of salt.
Grapefruit/pomelo.
Chicken breast in foil (100 gr.).
Two cucumbers, a tomato.
Ryazhenka with wheat bran (150 ml.).

DAY 4

Warm milk with a handful of berries.
Cottage cheese "Prostokvashino" (150 gr.).
Stew of vegetables and chicken fillet (150 gr.).
A glass of kefir.
Apple or orange (optional).

DAY 5

Buckwheat, filled with water in the evening (100 gr.).
Oatmeal with sour berries (100 gr.).
Apple and pear baked in the oven in foil.
A piece of boiled chicken breast.
Boiled egg.

DAY 6 – UNLOADING

For this effective weight loss diet to work in conjunction with complete cleansing, you will lose weight by 15 kg. in a month, you need to arrange a fasting day. Drink kefir (1%) all day, eat buckwheat steamed in the evening (no more than 500 grams per day).

DAY 7

Water with lemon juice, a pinch of cinnamon (300 ml.).
Grated carrots with the addition of a spoon of honey.
Boiled shrimp (50 gr.), vegetable broth (200 ml.).
Drinking yogurt, natural (200 ml.).
Cottage cheese 0% fat (80-100 g).

DAY 8

Banana.
Pomelo or grapefruit.
Buckwheat steamed with kefir with berries (150 g).
Hard cheese (3 slices), dietary bread.
Stewed vegetable mixture, sold frozen in packs (100 g).

DAY 9

2 egg omelette, cooked without oil.
Stewed cabbage (100 gr.).
Grated carrots with a spoon of butter, boiled chicken (100 g).
Orange.
Ryazhenka 2.5% (100 ml.).

DAY 10

Diet cheesecakes cooked in foil (2 pcs.).
Buckwheat steamed in boiling water without salt (100 g).
Stew of cabbage, carrots, zucchini (200 gr.).
Pear, apple.
Kefir with a teaspoon of bran (200 ml.).

DAY 11

Oatmeal on water (100 gr.).
Sour berries with milk (200 gr.).
Light vegetable soup (200 gr.).
Turkey or chicken breast (100 gr.).
Boiled cauliflower (80 gr.).

DAY 12 – UNLOADING

So that an effective diet for weight loss fully lives up to its name, and you reduce your weight by 15 kg. in a month, you need to arrange a fasting day. During these days you need to drink 1.3 liters. kefir (1%), eat 1 kg. green apples and use at least 1.5 liters. clean water.

DAY 13

Rice soaked in boiling water with a handful of raisins (100 g).
Whole grain dietary bread (2 pcs.), 1 cucumber.
Vegetables baked in the oven (100 gr.).
Cucumber and bell pepper salad dressed with olive oil.
Grapefruit.

DAY 14

A mixture of flaxseed and oatmeal (80 g).
Whipped cocktail of berries, milk and honey (200 gr.).
Boiled eggs (2 pcs.), grated carrots.
Broccoli and boiled potatoes (70 and 50 gr.).
A glass of kefir with chopped herbs.

DAY 15

Banana.
Baked cheesecakes in foil (2 pcs.).
Zucchini puree (100 gr.), boiled chicken fillet (100 gr.).
Stewed cabbage.
Drinking yogurt, completely natural (150 ml.).

DAY 16

Lean mashed potatoes (80 gr.).
Fish baked in foil - hake or pollock (100 g).
2 egg omelette with spinach and tomato.
Boiled shrimp (100 gr.).
Granular cottage cheese 5% “Prostokvashino” (150 gr.).

DAY 17

Diet casserole PP (80 gr.).
Crispbread (2 pcs.), cucumber (2 pcs.).
Chicken broth (200 ml.).
Kefir (200 ml.), cheese (3 slices).
Warm milk (150 ml.).

DAY 18 – UNLOADING

It was already mentioned earlier that an effective diet designed for losing weight by 15 kg. per month, must be accompanied fasting days. Eat “Brush” salad in small portions throughout the day. It is prepared from raw beets, cabbage, and carrots. Everything is rubbed, seasoned with olive oil and lemon juice.

DAY 19

Liquid mashed potatoes with milk without oil and salt (100 g).
Salad of grated carrots, ground garlic, lemon juice (50 g), 1 diet bread.
Regular cottage cheese in packs with 0% fat content (100 g).
Boiled brisket (100 gr.).
Fruit salad (orange, pear, apple).

DAY 20

Buckwheat steamed overnight (100 g).
Grapefruit, apple.
Broccoli puree soup (200 gr.).
Boiled potatoes (1 pc.).
Natural yogurt “Activia” (100-120 gr.).

DAY 21

Herbal tea, after 15 minutes - lemon water with cinnamon and honey.
“Brush” salad made from grated raw beets, cabbage, carrots, lemon juice and olive oil.
Oven-cooked fish steak (200 gr.).
Salad of Chinese cabbage and boiled carrots with lemon juice (100 g).
Kefir (200 ml.).

DAY 22

Diet bread (2 pcs.), cheese (4 thin slices).
Vegetable stew with chicken (100 gr.).
Boiled shrimp, seasoned with a slice of butter (100 g).
Stewed cabbage (100 gr.).
Apple, pear, orange.

DAY 23

Millet on water (80 gr.).
Banana.
Boiled mussels (100 gr.), cucumber.
Tomato, bread.
Low-fat milk “Parmalat” (150 ml.).

DAY 24 – UNLOADING

Prepare the “Pastel” salad from grated apple, carrots, celery stalk, and cucumber. Sprinkle with oil and season with lemon juice. Consume throughout the day. An effective weight loss diet with this salad will help you reduce your body weight by 15 kg. per month. Because along with increasing metabolism, a comprehensive cleansing of the intestines from stagnation is carried out.

DAY 25

Boiled egg (2 pcs.).
PP cheesecakes baked in the oven (2 pcs.).
Broth with chicken pieces and vegetables (200 gr.).
Grapefruit.
Kefir (1 glass).

DAY 26

Oatmeal with a handful of nuts of your choice (100 gr.).
Rice cooked in water without salt (100 g).
Broth with vegetables and pieces of chicken fillet (200 g).
Cottage cheese "Prostokvashino" (130-150 gr.).
Apple, orange.

DAY 27

Omelet on 2 eggs with herbs, spinach, tomato.
Young zucchini baked in the oven.
Cheesecakes, steamed or in foil (2 pcs.).
Natural drinking yogurt (150 ml.).
Grain cottage cheese (100 gr.), kefir (150 ml.).

DAY 28

Omelette of 1 egg, wrapped in pita bread, with cucumber.
Boiled young potatoes (60 gr.).
Diet soup (200 gr.).
Vegetable stew without potatoes (100 gr.).
Ryazhenka with the addition of rye bran (200 ml.).

DAY 29

Buckwheat with kefir (100 gr.).
Banana.
Boiled shrimp seasoned with lemon juice (150 g).
A handful of nuts.
Fish in the oven (80 gr.) or a glass of apple juice.

DAY 30 – UNLOADING

So we have reached the moment when the most effective diet for weight loss has come to an end. Body weight should have already decreased by 15 kg. per month. It is necessary to consolidate the result with a fasting day. Drink water, kefir, natural juices, herbal teas and water in large (!) volumes.

This technique is considered tough, but with its help you can lose a lot of weight. However, remember that leaving the diet should be done smoothly. Introduce new foods slowly over 2-4 weeks. Additionally, do some exercise and don’t eat junk food.

There are situations when slow weight loss There is simply no time and you urgently need to get rid of excess weight in seven days. We bring to your attention eight of the most popular weekly diet programs. After familiarizing yourself with each of them, you can choose the one that suits you best.

This method of losing excess weight has gained popularity and trust among those losing weight due to its simplicity, effectiveness and relatively inexpensive cost of the necessary set of food for seven days.

So, get ready to eat throughout the week. in the following way:

the first day is drinking. Only liquids are allowed to drink. These can be broths, juices, teas without sugar, etc. Pay special attention to drinking clean water. The main thing is not to drink cold water, its temperature should be approximately 35–38 degrees;
the second day is vegetable. Stew any vegetables, bake them in the oven, make fresh salads. The exception is potatoes and corn;
third day - drinking again. Repeat the diet of the first day;
the fourth is fruity. Eat any fruit, even the sweetest ones. Include natural fat burners in your menu - kiwi, grapefruit, oranges, lemon, etc.;
the fifth is protein. Boil, steam or bake lean chicken, rabbit, turkey, and young beef. Omit pork and duck;
sixth - drinking;
the seventh day - a smooth transition to a balanced diet. On this day, it is better to eat a couple of boiled eggs or porridge with water for breakfast, vegetable soup for lunch, and boiled meat + salad for dinner.

weight loss diet for 7 days: reviews

Judging by the reviews, it is possible to lose from 5 to 10 kilograms in just a week. However, nutritionists warn that this technique should not be used more than twice a year. After all, the diet itself is limited and unbalanced, which can lead to health problems. At the same time, it contains breakfast, lunch, afternoon snack and dinner, making the diet easily tolerated.

Buckwheat diet for 7 days

A mono-diet for seven days includes only two products in your diet - buckwheat and one percent kefir, so such a dietary program is difficult to tolerate. However, this method of losing weight also has its advantages:

the number of meals is not limited. You can eat at any time and as much as you want;
in a week the scales will show minus 6-7 kilograms;
It is allowed to drink herbal teas without sweeteners and clean still water.

Buckwheat should be prepared as follows:

Rinse a glass of buckwheat thoroughly, pour boiling water over it and cover tightly with a lid;
leave the cereal to steep overnight. Remember that adding salt and pepper to the porridge is strictly prohibited. If you cook buckwheat in a thermos, its cooking time will be noticeably reduced.

Remember, you shouldn’t “stay too long” on any mono-diet. After all, initially this weight loss program is not designed for a period of more than seven days.

Kefir diet for 7 days

The diet is considered useful and quite effective:

intestinal microflora is restored;
the volume of the stomach decreases;
there is a feeling of lightness;
you quietly get used to eating less.

But despite beneficial features this fermented milk product, before starting diet days, it is better to consult with your doctor. After all, the kefir weight loss program includes a meager diet, which is not always easy to tolerate.

first day - one and a half liters of low-fat fermented milk drink (1% fat) + four boiled potatoes without salt and oil;
second day - kefir + four apples of the Semerinka variety;
third - kefir drink + one kilogram of any fresh vegetables, fruits or berries;
fourth - only kefir and pure still water;
fifth - main drink + five hundred grams of boiled chicken or turkey breast;
sixth - kefir + vegetables (1 kg);
the seventh is a repeat of the fourth day.

It is very important to gradually prepare the body for the start of diet days. To do this, in a week you need:

reduce your daily diet to 1200–1400 calories;
exclude fried foods, smoked foods, pickles, fatty foods, sweets, alcohol and carbonated drinks;
enrich the diet with fiber and proteins;
Drink kefir at least 2-3 times a day.

For example, the menu might look like this:

breakfast: oatmeal with water and honey;
second breakfast: a glass of kefir;
lunch: okroshka with boiled meat on kefir;
afternoon snack: kefir;
dinner: stewed vegetables + boiled meat;
before bed: kefir.

Kefir diet for 7 days: photo

Japanese diet 7 days

It is believed that obese people are rare in Japan due to the low calorie content of their daily diet. It was on this basis that a seven-day diet was created, which allows you to lose weight by five to seven kilograms.

During this dietary program, you should categorically refuse flour, fatty, fried, smoked, canned and semi-finished products. Between meals, you are allowed to drink unlimited amounts of water, but only purified and not carbonated. To achieve the desired result, the menu for this method of losing weight must be strictly followed, and replacing products is strictly prohibited.

Japanese diet for 7 days: menu

To get an even better effect after finishing the Japanese diet program, use special Chinese chopsticks during your meal, thanks to which you will be able to eat food slowly, and the feeling of fullness will appear much earlier than usual.

Pay special attention to leaving the diet. After all, within a week your stomach will get used to small portion sizes and digestion of low-calorie foods. Introduce new foods into your diet gradually (in small portions, one product per day). Prepare energy-rich meals, but with low calorie content. Perfect fit slow carbohydrates(cereals, fresh vegetables and fruits).

Drinking diet for 7 days

A diet is a strict diet that completely excludes the consumption of solid foods and is designed to reduce the load on the digestive system without reducing the amount of nutrients entering the body. Following this diet for seven days will ensure the loss of 4-5 kilograms of excess weight, cleansing the intestines, and removing toxins and waste.

The menu of this diet program includes:

juices;
broths;
liquid dairy products (kefir, yogurt, fermented baked milk, milk, etc.);
jelly and compotes;
herbal teas (coffee should be excluded);
water.

Alternate these foods daily. For example, today - only broth, and tomorrow - only juices, etc. Of course, you can drink clean water any day and in unlimited quantities. It is prohibited to add sugar, honey, salt and other spices to drinks.

Boil the vegetables until tender;
grind them with a blender and add salt. Make sure the consistency of the soup is liquid.

Drinking diet 7 days: reviews

This weight loss program is considered very effective. Already on the third day of the above diet, you will notice that the stool has become liquid. Don't be alarmed, this is normal. Possible side effects in the form of dizziness, weakness, nausea. This may occur due to decreased nutrients and lack of chewing activity.

Salt-free diet for 7 days - effective

It is known that salt retains fluid in the body, which is why it visually appears excess weight. The diet is perfect for people who suffer from swelling. The basic requirements for following this method of nutrition are:

complete rejection of salt as a seasoning;
exclusion from the diet of certain harmful products: baked goods, confectionery, pickles, smoked foods, soda, fast food and semi-finished products;
It is allowed to add spices, garlic, pepper, etc. to dishes.

And the diet should include only the following products:

fresh vegetables and fruits;
cottage cheese, kefir, yogurt;
light soups;
lean meat;
eggs;
dried fruits.

Judging by the reviews, in seven days approximately 3-4 kilograms of excess weight are lost, swelling noticeably decreases and a feeling of lightness appears.

Diet 7 days minus 10 kg - strict

If you want to get rid of it, get ready for the fact that your diet during diet days will be very meager, and from time to time you will feel hungry. But, if this does not bother you, then the following weekly diet is compiled for you:

day #1 - only mineral water and nothing more. This day may be the most difficult. Therefore, a week before starting the diet, it is recommended to prepare and gradually reduce the daily amount of food consumed;
day No. 2 - one liter of milk, one green apple before bed;
day No. 3 - repeat of the first day;
day No. 4 - water, tea without sugar + vegetable salad (one serving);
day No. 5 - only a liter of milk;
day No. 6 - two boiled eggs for breakfast, vegetable broth for lunch, 100 grams of boiled meat for dinner and one green apple before bed;
day No. 7 - kefir + 100 grams of cottage cheese.

Diet 7 days - minus 10 kg: reviews

Many who have tried this method of losing weight advise taking a responsible approach to the problem of excess weight and preparing for diet days by gradually reducing the usual calorie intake and excluding unhealthy foods. Pay attention to leaving the diet, don’t rush into food, introduce new foods gradually and in very small portions. Remember, if you return to your previously normal diet, the lost pounds will return. The only way to maintain the achieved result for a long time is to switch to healthy eating and play sports.

Diet 7 kg in 7 days - oatmeal

This diet is considered easy and well tolerated. Wherein:

the intestines are cleansed;
the removal of toxic substances and waste is accelerated;
there is no constant feeling of hunger;
It is allowed to use the diet for 7–10 days, after which approximately 7–8 kilograms of excess weight are lost.

In the first three days, you can only eat oatmeal cooked in water or rosehip decoction. Butter, salt, and sugar should not be added to the dish. Don't forget about drinking plenty of fluids pure water or green tea.

From the fourth to the seventh day, you can introduce up to 400 grams of vegetables or fruits into the diet. They can be eaten raw, boiled, steamed or baked.

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Oatmeal diet for 7 days: photo reviews

A strict diet is attractive because of its simplicity and the ability to fit into your favorite jeans in just a couple of weeks. Get delicious recipes for fast weight loss and make up diet menu to your taste!

The process of losing weight should be gradual and accompanied by smooth changes in eating habits: eliminating unhealthy foods, reducing portions and completely restructuring the diet to suit the individual needs of the new body. But this seemingly ideal method is not effective in all cases.

For some people who are losing weight, due to personality traits and life circumstances, systematic weight loss is not suitable: their body and psyche need a shake-up, and their figure needs to fit into their favorite dress in just a week or two. This is why you need a strict diet. It is based on sharp and categorical restrictions, which sometimes bring the body to exhaustion and lead to breakdowns. But using this technique wisely, you can significantly decrease in volume and feel the strength to achieve new heights.

Features of strict diets

These weight loss techniques are popular due to their organization and clear routine. For some, this is a drawback that makes it impossible to diversify the menu and make the weight loss process more enjoyable and natural. And for others - the opportunity to free themselves from the daily calculation of KBZHU and diet planning, and also: strict discipline and strict restrictions, without which some people who are losing weight find it difficult to organize themselves.

Strictness lies not only in the need for strict adherence to the regime, but also in the scarcity of nutrition. In most strict diets, the list of allowed foods is very narrow and cannot be replaced. On the one hand, it’s convenient: you don’t need to buy a lot of different food, the menu is usually extremely simple. On the other hand, not everyone can withstand a monotonous diet for at least 5 days. And only strong motivation or some asceticism helps a person on the path to harmony at an acceptable gastronomic minimum.

There is also an underestimated daily calorie content: no more than 1000 kcal, and often much less. This is great for quick weight loss, but only in the short term, before the adaptation process begins. When the body adapts to less energy supply, it begins to function in economy mode. Weight loss then slows down significantly, and a so-called plateau often occurs.

But the main disadvantage of strict weight loss systems is their generality. They represent a standard set of rules and strict boundaries that cannot be exceeded. While each person’s body is unique and requires careful attention to itself, a diet that is effective for one will be destructive for another.

Contraindications

Before starting a strict diet, it is important to weigh all the expected pros and cons, as well as familiarize yourself with the contraindications that relate to:

pregnant and lactating women;
people with chronic and acute diseases digestive organs, pathologies endocrine system and hypovitaminosis;
teenagers and children.

Options for strict diets

Fans of strict diets have a large selection of methods for losing weight. Among them you can find options of different hardness and duration, and also choose a diet taking into account your taste preferences. In the absence of general contraindications, you can try one of the following weight loss systems.

For a week

The menu of strict diets for the week is particularly “modest”, with the goal being to relieve the person losing weight from record number kilograms in such a short period of time. Therefore, despite their high effectiveness, sticking to them for longer than the specified period can be dangerous to health.

Darling

A diet cleanses the body of unnecessary and useful things, and in order not to harm yourself, you need to make sure that the expected benefits outweigh. And, if body composition is not as important as general thinness in clothing, and losing 10 kg per week is decisive, then you should familiarize yourself with the rules of “favorite”.

Essence and requirements

Over the course of 6 days, the diet of a person losing weight will be similar to a series of fasting days, pleasing with a free amount of products, but frightening with the lack of salt and imbalance. On the 7th day, a “way out” of the diet is planned, including minimalistic meals from several products.

In general, the “favorite” is a fairly loyal diet plan. It allows you to choose food within the prescribed requirements, for example, on a protein day you can eat any food with a predominance of proteins, the main thing is that it is low-fat.

So, the basic requirements of the diet:

Stick to weekly plan nutrition.
Eat in small portions.
Don't take long breaks between meals.
Listen to your body’s signals and quench your thirst in a timely manner.
Do not add salt to dishes or add sweeteners.
Subject food only to gentle heat treatment without adding oils.

The seven day meal plan looks like this:

Monday, Wednesday and Saturday - drinking regime;
Tuesday - vegetable;
Thursday - fruity;
Friday - protein;
Sunday - mixed.

On drinking days, almost any liquid is allowed (except for alcohol-containing, carbonated and additionally sweetened ones). This can be milk, kefir or yogurt with minimal fat content, chicken or vegetable broth, juice (not canned and reconstituted), tea, coffee and, of course, clean water.

It is preferable to drink vegetable juice. Fruit, especially citrus, must be diluted with water, at least 1:2.

Coffee should be drunk exclusively natural, brewed from ground beans. It is important to know that it removes a lot of fluid from the body and after one cup of coffee you should drink about two cups of plain water.

On vegetable day, it is allowed to eat non-starchy vegetables in fresh, boiled, stewed and baked form. The volume and number of servings is not strictly limited, but the approximate daily calorie content should not exceed 800–1000 kcal. Vegetable salads can be seasoned with yogurt or lemon juice.

Thursday pleases those losing weight with an abundance of their favorite fruits. It's great if it's grapefruits, pineapples or green apples, but it's acceptable to eat everything except nutritious and sweet bananas or grapes.

Protein day will be a real paradise for meat eaters: chicken, turkey, rabbit and lean beef up your sleeve will be a juicy treat after fruits, vegetables or broths. Dishes can be prepared in another way, but without fat. Those who are indifferent to meat are allowed to include fish or seafood, as well as eggs or cottage cheese, in the menu. For vegans, there are protein-rich foods like peas, beans, tofu, quinoa or vegetarian wheat sausage.

The mixed seventh day allows you to take a little food from each stage of the diet and eat them with pleasure, but without forgetting about the rules of preparation and quality of food.

Sample menu

Drinking stage: throughout the day, drink a glass of high-calorie liquid (kefir, broth, juice) and unlimited amounts of water and tea in 4 doses.

Vegetable stage

Breakfast - Greek salad without cheese and butter.
Lunch - stewed cabbage with carrots and tomatoes.
Afternoon snack - salad of cucumbers and tomatoes.
Dinner - grilled eggplant and sweet peppers.

Fruit stage

Breakfast - small pineapple.
Lunch - 3 large peaches.
Afternoon snack - a large grapefruit.
Dinner - 3 green apples.

Protein stage

Breakfast and lunch - baked chicken fillet.
Afternoon snack - 100 g low-fat cheese.
Dinner - a protein omelet without butter or flour.

Mixed stage

Breakfast - a portion of low-fat cottage cheese.
Lunch - vegetable soup and a piece of turkey.
Afternoon snack - apple and orange.
Dinner - fresh vegetable salad and boiled egg.

Diet of models

There are many “model” diets, but most of them are not directly related to modern beauties from the catwalk. They are named so because of the well-established opinion that the secret of a slim and harmonious figure of fashion models lies solely in bringing oneself to the point of fainting from hunger.

Below are several popular and very strict diet models.

Option 1

For 7 days, the diet includes only 1 chicken egg and 300 g of cottage cheese, which can be washed down with 6 cups of green tea without high-calorie sweeteners. In this case, the amount of food is distributed for breakfast, lunch and afternoon snack, which should be no later than 16:00.

During this time, you can lose 7–8 kg, but you shouldn’t expect it to be pure fat: the vast majority of the weight will be in liquid and intestinal contents, a little more in muscle tissue and only a small remainder in hated fat deposits.

This diet plan is quite risky and tough, and losing weight with its help is only worthwhile in extreme cases. You can start with three days and, depending on how you feel and the results, continue for a total of no longer than seven days.

Option 2

It is also particularly strict and lacks dinner.

Z - black tea (can be flavored with vanilla);
O - salad from 200 g of kelp and boiled egg.

Z - Americano with 1 tsp. honey and a pinch of chili pepper;
O - a small portion of shrimp and a couple of green apples.

Z - spicy coffee and 80 g of boiled shrimp without salt;
O - boiled broccoli with a pinch of iodized salt.

Z - ginger tea with a spoon of honey and 2 whole grain breads;
O - 100 g of kelp and green tea.

Z - green apple and half an avocado;
O - steamed spinach.

Z - coffee with chili and unsweetened rye crackers;
O - broth made from lean poultry meat with herbs.

Z - vanilla green tea;
O - green tea with honey, a little oat bran.

Option 3

In the morning, drink a glass of warm water with lemon, and half an hour later - a cup of ginger tea or coffee with a teaspoon of honey.

During the day, one of the following options is allowed:

300 ml low-fat chicken broth with herbs.
2 eggs and half a grapefruit.
Tomato and 50 g cheese.
Fruit salad.
2 apples and 100 g of cottage cheese.

In the evening you can have a “snack” of cabbage broth.

Cleansing

The cleansing course relieves the body of 7 kg. The first three days are the most strict. During each of them, you are allowed to eat only a salad of fresh vegetables (white cabbage, sweet peppers, carrots and green onions) without oil in the amount of 1.5 kg. Every day you need to drink about 2 liters of green tea without sugar and 1.5 liters of clean water.

For the next three days, the menu for this version of a strict diet looks more varied and consists of 5 meals:

2 chicken eggs, a medium unsweetened apple and a cup of green tea;
200 g of lean fish, steamed or boiled, tea;
a glass of crumbly rice porridge seasoned with a teaspoon of unrefined oil, tea;
200 ml skim milk;
200 g low-fat cottage cheese, green tea.

The final day will have to be spent exclusively on 2 liters of 0–1.5% kefir.

Dairy

A good option for losing weight by 5 kg without a painful feeling of hunger, which, moreover, covers the body’s daily need for calcium, protein, phosphorus and other vitamins and minerals.

The seven-day menu looks like this:

Day 1: 100 gram piece of black bread and 2 liters of low-fat kefir.
2nd: bread, 0.5 kg of cottage cheese, 200 ml of apple and carrot juice.
3rd: a glass of orange juice and 1.5 liters of fermented baked milk.
4th: 300 g of low-fat homemade cheese, 200 ml of tomato and apple juice without sugar.
5th: liter of low-fat milk, 300 g of cottage cheese and 25 g of 15% sour cream.
6th: liter of natural yogurt, 400 ml of pineapple or grapefruit juice, 200 g of Borodino bread.
7th: 100 g of bread and 2 liters of kefir.

A variation of the strict milk diet is the well-known kefir diet. Among its several options, the seven-day one stands out, which also allows you to lose up to 5 kg of weight.

Every day kefir weight loss You need to drink one and a half liters of this fermented milk drink in addition to the following products:

first day - 5 young potatoes;
second day - 100 g chicken fillet;
third day - 100 g of lean beef;
fourth - 100 g of low-fat fish;
fifth - fresh vegetables and green fruits;
sixth - another 0.5 liters of kefir.

On the last, seventh, day there is a ban on everything except pure still water.

Diet of contrasts

The nutritional scheme is based on alternating meat and fruit and vegetable days. It is allowed to eat lean beef or veal, as well as poultry fillet without fat and skin. Vegetables - preferably raw (cabbage, cucumbers, tomatoes, bell peppers). Fruits are limited only by quantity; you can eat any of them, including bananas.

In a week of a strict diet of contrasts, you can say goodbye to 4–6 kilos.

Menu by day

Day 1: boiled or baked beef (350 g), green tea without high-calorie sweeteners.
2nd: 6 tomatoes and cucumbers, 5 large sweet peppers.
3rd: chicken fillet in the oven (400 g).
4th: 2 bananas and kiwi, 8 green apples.
5th: boiled turkey meat (300 g).
6th: white cabbage (0.5 kg), poached young zucchini, 2 bell peppers.
7th: veal in its own juice (300 g), 1 tomato and 2 apples.

For 10 days

Ten-day strict nutrition schemes allow you to achieve more high results than their seven-day counterparts. But they may be less well tolerated by an organism accustomed to long-term energy abundance.

Vegetable

A very strict diet with an impressive plumb - vegetable. During the entire period of abstinence from any food except raw and boiled vegetables, you can lose 10 kg.

On each of the 10 days, those losing weight eat 2 kg of vegetables:

tomatoes;
cucumbers;
White cabbage;
boiled zucchini;
carrot;
Bell pepper;
boiled cauliflower;
tomatoes + cucumbers;
carrots + cabbage;
any 4 types of vegetables from the list.

Protein

For two weeks you will have to forget about all sweet joys and simple carbohydrates. Yes, and complex ones will have to be cut down sharply, limiting ourselves only to bread, rice, non-starchy vegetables, green apples, kiwis and grapefruits.

The basis of the diet, as you might guess, is protein foods. Traditionally, it should be low-fat, easily digestible and properly prepared (without oil, with a minimum of salt and hot spices).

Strict protein diet excludes alcohol, salty snacks, legumes, pickles and marinades.

Sample menu

The daily food intake is divided into 4 doses, the first of which is taken 2-3 hours after the first breakfast (a cup of unsweetened tea or coffee). Before going to bed, it is permissible to drink a glass of apple or tomato juice without preservatives and sugar, or 0% kefir.

The limit for one serving is 300 g with the amount of protein not exceeding 200 g.

egg and leafy green salad;
chicken with rice;
a pack of low-fat cottage cheese;
fish and vegetable salad.

fresh white cabbage salad with green peas, rye toast;
fish and crumbly rice porridge;
fresh vegetable salad sprinkled with grated cheese;
steamed meatballs.

cheesecakes in the oven, seasoned with Greek yogurt;
salad of chicken liver, mushrooms and raw carrots with balsamic vinegar;
poached on whole grain bread;
“sea cocktail” with kelp.

chicken sausage cooked in a mug, cucumber and tomato;
fish cutlets steamed and coleslaw;
zucchini baked with tomatoes and cheese;
Greek salad with soaked cheese or feta.

cottage cheese with Greek yogurt and herbs on cucumber slices;
meatballs in vegetable sauce;
grilled vegetables;
turkey with asparagus.

Tuna salad;
grilled halloumi and bell peppers;
salad of radish, cucumber and boiled chicken egg, dressed with yogurt;
Brussels sprouts with cheese sauce.

zucchini and cream cheese rolls;
cauliflower with mushrooms and chicken;
a portion of diet cheesecake;
shrimp and grapefruit.

chicken pastrami with boiled broccoli;
cabbage rolls with chicken and mushrooms;
sliced vegetables and boiled egg;
Caesar topped with yogurt.

omelette with tomatoes;
fish with yoghurt sauce;
salad of leafy vegetables, quail eggs and pine nuts;
okroshka without potatoes on kefir.

cottage cheese and green apple;
chicken soup;
mixed nuts and large apple;
ratatouille with cheese.

Oatmeal

The BJU ratio of dry oat flakes is as follows - 15.6%: 8.2%: 76.2%, which is not much different from the recommended nutrient balance - 16%: 17%: 67%. To compensate for the lack of fat, you can add some nuts to porridge cooked in water. But it is better to refrain from sweet carbohydrate supplements in the form of fruits or honey: the percentage of carbohydrates in the product is already off the charts.

But still recommended daily norm proteins, fats and carbohydrates for oat diet not to gain weight, since this would require consuming about 0.5 kg of cereal, the energy value of which would be 1750 kcal, and for quick, 10-day weight loss, this is not the most optimal indicator. Although those who wish can try, because the size of portions and the number of doses taken are not limited by the diet rules.

The main dietary requirement is to eat exclusively oatmeal cooked in water for 10 days. As mentioned above, you can include nuts (almonds, peanuts or walnuts) in the menu, but not more than 20 g per day. Weight loss during this period can range from 5 to 7 kg.

You should not stick to such a diet for longer, because, despite the benefits of porridge, mononutrition will not be enough for the normal functioning of the body. Moreover, oatmeal, when consumed frequently and over a long period of time, tends to cause calcium deficiency.

For 2 week

Two-week weight loss systems can reduce weight by 10 kg or more. The menu of some of them pleases with variety, but there are also 14-day mono-diets, the benefits of which become quite doubtful over such a long period.

Japanese

This is a strict diet that promises minus 15 kg from the initial body weight and protection from “gain” in the next few months.

Essence and rules

The nutritional system sharply reduces the amount of carbohydrates, leaving only vegetables, fruits and some rye bread. The consumption of salt, sugar and other sweeteners, as well as alcohol and carbonated drinks is completely excluded. Otherwise, you must strictly adhere to the established menu.

Diet for 14 days

Z - Americano;
O - 200 g of boiled cabbage with 5 ml of unrefined vegetable oil, 2 chicken eggs, a glass of tomato juice;
U - 200 g of low-fat sea fish.

3 - 2 slices of rye flour bread, Americano;
O - 150 g of boiled cabbage, a teaspoon of vegetable oil, 200 g of fish;
U - 100 g of lean red meat and a glass of kefir (no more than 2.5% fat).

Z - as on the second day;
O - medium squash (beets, pumpkin, zucchini or carrots) baked in foil with a little butter;
U - salad of 2 eggs and 150 g of fresh cabbage, sprinkled with vegetable oil, 200 g of beef.

Z - carrots and coffee;
O - 200 g each of fish and tomato juice;
U - 200 g of fresh fruit.

Z - carrots and freshly squeezed lemon juice (from one fruit);
O - see 4th day;
U - see 4th day.

Z - coffee;
O - 200 g cabbage-carrot salad with butter, 300 g baked chicken;
U - carrots and 2 eggs.

Z - a cup of green tea;
O - 200 g of lean red meat and 2 green apples;
U - 200 g of fruit, fish or 2 eggs (one option to choose from).

Z - Americano;
O - 300 g of boiled chicken (without skin and fat), 150 g of a mix of fresh carrots and cabbage;
U - grated raw carrots, seasoned with 5 ml of oil and 2 eggs.

Z - as on the 5th day;
O - 200 g of cod or pollock and a cup of tomato juice;
U - 200 g of fruit.

Z - coffee;
O - carrot salad and 50 g of cheese, sprinkled with oil, egg;
U - see previous day.

Z - 2 rye toasts, Americano;
O - grilled zucchini (or in the oven) with butter;
U - 200 g of beef tenderloin, 2 chicken eggs and 150 g of white cabbage with vegetable oil.

Z - as on the previous day;
O - fresh cabbage seasoned with vegetable oil, 200 g of boiled fish;
U - 100 g of boiled veal or beef, a glass of kefir.

Z - Americano;
O - a glass of tomato juice, 150 g of poached cabbage, a couple of eggs;
U - 200 g of fish, sprinkled with vegetable oil.

Z - coffee;
O - see 12th day;
U - 200 g of red meat without fat and a glass of kefir.

No carbohydrates

The diet is common among bodybuilders during preparation for competitions: it helps to reduce the percentage of body fat as much as possible, with virtually no loss of muscle mass.

People who are far from sports may like a carbohydrate-free diet due to the lack of hunger, because protein foods are very filling and will have to be eaten every 2-3 hours.

In two weeks of “drying”, a person with 25% body fat and above can lose 8–10 kg. The less excess weight, the more difficult it will be to get rid of it and the more modest the final figure of lost kilos will be. You can increase the effectiveness of weight loss by including in the program power training moderate intensity, which must be carried out under the supervision of a qualified specialist.

The menu must be compiled in strict accordance with the following points:

1.5–1.8 g of protein per kg of body weight (2–3 for athletes).
No more than 100 g of carbohydrates per day (20–40 g for the most determined).
Minimum fat (flaxseed oil, small amounts of nuts and fish oil are allowed).
Among dairy products, you can only eat low-fat cottage cheese.
From vegetables - cabbage, cucumbers, tomatoes, leafy ones, asparagus.
Fruits: green apples.
As the main food, choose lean meat, cottage cheese, low-fat cheese, fish, seafood, eggs (focus on proteins).
Within the established amount of carbohydrates, you can eat a little buckwheat porridge, quinoa or oatmeal.

The recipes section contains several delicious carb-free dishes.

Buckwheat

Not everyone will like a monotonous diet, and only strong motivation, a steely character and a great love for buckwheat can inspire a person to fight for two weeks with his gastronomic weaknesses and their consequences.

Over the entire period of a strict diet on buckwheat, you can lose up to 10–12 kg, and, if you’re unlucky, then some muscle tissue along with reserves of useful substances.

Buckwheat should be prepared by steaming. To do this, pour 0.5 kg of dry, washed cereal into a thermos or pan and pour 1.5 liters of boiling water. Salt and other additives should not be added to porridge. After 7–10 hours, you can open the container and enjoy crumbly buckwheat.

It is allowed to supplement the dish with a liter of kefir and a small guest of dried apricots.

For 4 weeks

Four-week weight loss programs differ in their effectiveness and principles of menu construction, but they converge in the ability to rebuild the processes of food perception, both physically and psychologically. A period of 28 days is enough to get rid of old gastronomic habits and make way for a new figure and lifestyle.

Chemical

A weight loss system was developed by Professor Osama Hamdiy to combat obesity and type 2 diabetes. The technique owes its name to the effect attributed to it of transforming the chemical reactions of the body, stimulating the consumption of adipose tissue and eliminating insulin spikes in the blood.

This diet is quite strict, but effective: in 4 weeks the estimated weight can reach 30 kg, but on average you can lose weight by 20 kg or a little less - it all depends on the initial weight: the more pronounced its excess, the more impressive the results.

Essence and requirements

The chemical diet is also known as the egg diet because it contains large amounts of this product in the diet. Along with eggs, the main diet here consists of meat products, fish, vegetables, fruits and, occasionally, rye toast. The emphasis is on proteins and fiber, carbohydrates are limited and enter the body only from vegetables and fruits.

In terms of nutritional value and satiety, the chemical diet is not the most strict. Protein dishes relieve acute attacks of hunger, minimize muscle loss, and coarse plant fibers fill the stomach and activate intestinal function. Thanks to this, restrictions and calorie deficits are much easier to tolerate, which is especially important for people accustomed to gastronomic excesses.

Most diet rules are standard: do not fry, exclude animal fat and vegetable oil, alcohol, bananas, grapes and potatoes. However, a “chemical” diet can be called strict due to the need to strictly adhere to a given plan. Even the slightest deviation from it means a breakdown and forces you to return to the first day of the diet menu.

Menu

First week

For breakfast, eat a couple of eggs and half a large grapefruit.

Monday

Lunch (O) - mono-fruit meal.
Dinner (U) - lean meat in moderation.

O - baked chicken meat, tomato salad, citrus.
U - a couple of boiled eggs and a slice of rye bread.

O - a sandwich made of rye bread, a piece of low-fat cheese with low salt content (you can use Adyghe or halloumi) and tomato.
U - grilled turkey fillet (chicken or rabbit).

O - several fruits of the same type.
U - meat with a salad of leafy vegetables.

O - 2 eggs, stewed or steamed vegetables.
U - fish with lemon, lettuce, small orange.

O - fruit day.
U - only meat.

Sunday

Oh - like Tuesday.
U - vegetable stew.

Second week

The first week's breakfast remains the same.

Lunch options for seven days:

Salad of green vegetables and a couple of eggs.
Leaf salad with meat.
Steamed or baked fish with fresh vegetables.
Halloumi or Adyghe cheese, a couple of eggs and steamed vegetables.
Seafood or lean fish fillet.
Meat, citrus and leafy vegetables.
Chicken fillet, tomatoes and grapefruit.

Dinner for the first three days is identical to breakfast: a couple of eggs and a whole citrus fruit. For the next three days, the last meal should be exclusively fruit. And on Sunday you are allowed to eat some chicken meat with tomatoes and orange.

Third week

For each day, a certain type of food is given, which is allowed in free quantities.

Meals for the week:

Fruits.
Boiled and leafy vegetables.
Option of the first or second day to choose from.
Fish fillets and leafy greens.
Lean poultry meat.
One type of fruit.
See previous day.

Fourth week

The final week menu consists of a set of products. The person losing weight determines their combination and distribution between meals himself.

Meal plan:

Monday - 200 g each of chicken and fish fillet, tomatoes, cucumbers, a couple of citrus fruits.
Tuesday - two slices of whole grain bread, 4 fruits, cucumber and tomato salad.
Wednesday - 100 g of cottage cheese, two whole grain toasts, a tomato, an orange and a grapefruit, 200 g of boiled vegetables.
Thursday - half a chicken without skin, 2 cucumbers and tomatoes and 1 citrus.
Friday - 2 eggs, grapefruit, fresh vegetables.
Saturday - 200 g of chicken meat, 100 g of cottage cheese or curd cheese, a slice of bread and a cucumber.
Sunday - 150 g of fish with 200 g of vegetables, 1 toast, grapefruit, orange, 2 tomatoes.

Vegetarian

Excludes all animal foods, including meat and their products (milk, eggs, honey, etc.), a strict vegetarian diet.

The diet includes:

cereal porridge;
baked goods made from unrefined products, without eggs and fat;
legumes, peas, soybeans;
fruits, berries;
vegetables;
mushrooms;
durum wheat pasta or more useful options(from sprouted grain, buckwheat, rye, with the addition of meal);
nuts and seeds;
natural juices without sugar or preservatives.

In 4 weeks on such a diet you can become 7 kg slimmer, which does not pose a serious risk to health and proper planning helps saturate the body with valuable biologically active substances and nutrients. But there are a number of vitamins and minerals that are difficult to obtain from plant foods in sufficient quantities, so during the diet it is advisable to include special supplements or vitamin complexes in the diet.

Menu

As part of weight loss, three meals a day and the possibility of a small snack before bed are provided. Below are several menu options for breakfast, lunch, dinner and snacks.

Breakfast:

100 g of unsweetened rye crackers, 100 g of fresh berries and a cup of herbal tea.
200 g buckwheat porridge, green tea.
2 slices of bread with grains and bran, pear, black coffee.
Whole grain bun with nuts, banana, dried fruit compote.
Oatmeal-apple crumble, cucumber, lettuce, tea.

300 g cabbage-apple salad, rye toast.
Steamed vegetable cutlet, 150 g oatmeal, green fruit.
Boiled beans (150 g) in tomato (150 ml), toast.
100 g carrots, 150 g brown rice porridge.
200 g green beans with mushrooms, a cup of strawberries.
Vegetarian risotto (250 g).

150 g pasta with vegetables and tofu cheese, grapefruit.
200 g vegetable stew with rice, a glass of tomato juice, kiwi.
200 g cauliflower with mushrooms, half a pineapple.
150 g lentils, small baked eggplant with walnuts.
150 g buckwheat porridge, salad of 2 tomatoes and cucumber.

Rye or bran toast with baked peppers.
A glass of dry wine.
Citrus.
50 g grapes.
2 kiwis.

For a month

Most of the 30-day strict diets are designed for a longer period, and, as planned by the creators, can be transformed into a permanent diet. But you should be extremely skeptical about this, having studied the proposed diet in detail before introducing such dramatic changes.

LCHF

The LCHF diet is a prominent representative of the anti-carbohydrate movement that was popular until recently. Just as fats and carbohydrates once did, they have become enemy No. 1 for those losing weight all over the world and have become guilty of all mortal sins, from diabetes and obesity to gastrointestinal problems, and the whole body as a whole. Fats, on the contrary, were rehabilitated and elevated by diet developers to the forefront of a “healthy” diet.

Essence and requirements

Followers of the LCHF (Low Carbs High Fat) system promote it not as a short-term diet for burning fat, but as a permanent diet that should become a way of life for a healthy and active person. Therefore, no time frames are mentioned here, as well as the rate of kilos lost.

To try out the diet and feel its effects more fully, it is recommended to stick to it for about a month. During this time, the feeling of malaise and insomnia that accompanies the first weeks of ketogenic nutrition should pass, and the body will begin to get used to drawing energy not from carbohydrates, but from broken down lipids - ketone bodies.

In general, this version of a strict diet is very loyal in terms of the number of meals and portion sizes and allows you to focus on the feeling of hunger. But this does not mean that it is permissible to overeat on fatty, fried and other junk.

The following nutritional requirements apply:

Minimum heat treatment and no frying (especially deep-frying).
No to semi-finished and ready-made “industrial” food.
Yes - to organic products with short term storage
Complete exclusion of beer and maximum limitation of other alcoholic beverages.
Enriching the diet with healthy and natural food additives (fiber, chia seeds, sesame seeds and flax).
Eating a variety of protein foods.
Including nuts and unrefined vegetable oils (sesame, flaxseed, hemp, pumpkin and others) in the menu.
Carbohydrates - preferably from fresh, non-starchy vegetables (potatoes, beets and carrots are prohibited).
Fruits - to a minimum, only as a rare dessert, with the exception of green apples, of which you can eat a little more.
It is also advisable to remove dairy products (except cheese) from the diet or reduce their consumption as much as possible.

But the main rule that requires strict adherence is the ratio of nutrients, the calorie content of which is distributed as follows:

proteins - 20%;
fats - 70 (75)%;
carbohydrates - 10 (5)%.

Sample menu

A daily LCHF diet might look like this:

Breakfast - protein tortilla with tuna.
Lunch - cutlets with cheese and vegetable salad.
Afternoon snack - a piece of almond flour cake with plums.
Dinner - shrimp with vegetables and pine nuts.

Diet of Inna Volovicheva

In contrast to LCHF, the diet developed by the ex-participant of the Dom-2 television project is aimed at the most natural and balanced weight loss. Its approximate daily calorie content is above the “subsistence” minimum and averages 1100-1500 kcal, which makes it possible to include moderate physical activity in the form of visits during this period gym and jogging in the fresh air.

Essence and rules

Inna Volovicheva's weight loss system is designed for 30 days, but if you feel well, you can stick to it for several months, until you achieve desired result. The girl herself lost 40 kg in less than six months, while the average weight on the diet is 3–4 kg per week.

The diet is based on standard principles of proper nutrition:

Minimum heat treatment (if necessary, only gentle methods - stewing, boiling, casseroles without oil).
Single serving volume - no more than 300 g.
Maintain a drinking regime (at least two liters per day).
Refusal of alcohol, processed foods, sugar, potatoes, bananas, grapes, refined foods, fats.

The diet should include a sufficient amount of fresh vegetables, berries and fruits, dietary meat, seafood, fish, whole grain porridge, low-fat milk, eggs.

The weight loss program has a significant drawback - the ban on salt consumption, which noticeably worsens the taste of dishes and harms the body.

Correction of nutrition should be accompanied by an increase physical activity, which has a positive effect not only on fat burning, but also on strengthening muscles and reducing cellulite. Volovicheva does not give clear instructions or a detailed training plan. It is allowed to do anything that will help strengthen the body and increase energy deficit: from long walks to dancing or crossfit.

Regarding the meal schedule, the diet is strict. It is necessary to eat at the same time, and have dinner no later than 18:00. When an acute feeling of hunger occurs, it is permissible to eat one unsweetened fruit.

You should enter a limited diet menu smoothly, gradually giving up prohibited foods and replacing bad gastronomic habits with healthy ones. Breaking off a diet also takes time: you can add no more than one new food per week.

Sample menu

Breakfast (to choose from):

Oatmeal with raspberries.
Raw buckwheat soaked overnight in kefir.
Brown rice porridge with green apple pieces.

Lunch (optional):

Stew with turkey.
Cod baked on a bed of vegetables.
Salad of shrimp and fresh vegetables with lemon juice.

Dinner (to choose from):

Diet cheesecakes.
Broccoli omelette.
Carrot salad with nuts, half a pineapple.

Drinking

One of the most unusual strict diets, simply amazing in its rigidity.

For a month, those losing weight will have to consume only liquid food, which can hardly be called food: water, compotes, uzvars, teas, coffee, juices, jelly, smoothies, dairy products, kvass, fruit drinks, nectars, cocoa and broths. At the same time, all of them must be sugar-free. It is only permissible sometimes, in case of acute lack of energy, to add a spoonful of honey to tea or water. Those who hoped that alcohol could be consumed on a diet will be disappointed - alcohol-containing drinks are traditionally prohibited here.

Program

Those who want to lose about 20 kg in 30 days can familiarize themselves with the drinking weight loss plan:

Introductory stage - 3 days.
Main menu - 30 days.
Output - 5 weeks.

The introductory stage is needed to prepare the body for the absence of solid food. At this time, you should gradually introduce puree soups, viscous porridges, fermented milk products into the diet, exclude foods with coarse fiber, fried foods, and minimize hard and crunchy foods.

Sample menu for the preparatory stage:

Breakfast - children's instant porridge with milk.
Snack - a glass of drinking yogurt.
Lunch - vegetable soup with beef.
Afternoon snack - applesauce.
Dinner - liquid mashed potatoes.
Evening snack - a glass of kefir.

During the main stage, you can drink a glass of any permitted liquid every 2-3 hours throughout the day. It is better to refrain from this before going to bed.

It’s good if the person losing weight has access to fresh chicken eggs. They are suitable as an alternative to low-nutrient liquid foods and diversify a meager diet with valuable amino acids and vitamins.

Coming out of a drinking diet lasts as long as the diet itself. This is explained by the fact that such nutrition detrains the gastrointestinal tract, making them weak and unable to cope with anything harder than grated broccoli.

Changes in diet occur every week. In the first 7 days, they affect only breakfasts: viscous porridge (made from oatmeal, semolina, wheat, white polished rice, etc.) is introduced into the menu.

During the second week, porridge is consumed at lunch, and the breakfast menu is allowed to be compiled at your own discretion.

The third week returns liquid food to breakfast, leaves lunch the same, and offers vegetables and fruits for dinner.

In the fourth week, the diet includes meat and fish, which are eaten together with porridge and vegetables in the first half of the day; fruits and kefir are left for the second half.

Recipes

No-carb

Chicken cutlets

0.5 kg minced chicken fillet;
4 raw chicken proteins;
2 tbsp. l. dry oatmeal;
favorite spices.

Preparation

Pour a small amount of boiling water over the flakes and let sit for 15 minutes.
Mix all ingredients and divide the mass into the desired number of cutlets.
It is advisable to steam it, but you can also use the oven.

You can prepare fish cutlets in a similar way: instead of 4 whites, you can use 2 eggs, and replace the oatmeal with corn flour.

Chicken breast in yogurt

one fillet;
a glass of natural yogurt;
several cloves of garlic;
greenery;
10–15 g crushed walnuts.

Preparation

Mix all ingredients (except meat) for the sauce.
Marinate the fillet in yoghurt with additives and refrigerate for 2 hours.
Place the dish in an oven preheated to 180°C and finish cooking in half an hour.

Protein tortilla with egg

2 tbsp. l. coconut flour;
100 g soft cream cheese;
4 chicken eggs;
2 tbsp. l. psyllium (can be replaced with finely ground oat bran);
6 tbsp. l. sour cream;
200 g tuna in its own juice;
leafy vegetables to taste.

Preparation

Beat the eggs into a stable foam.
Add cream cheese and continue beating.
Add psyllium and flour, stir and leave the dough for 15 minutes.
Divide the dough into 4 parts and roll each one out between two sheets of oiled parchment.
Bake the cakes in the oven at 180°C for 10 minutes, cool.
Drain the tuna and mix with sour cream, season to taste.
Place the green leaves on the tortillas, and then the tuna.
Wrap up and enjoy a delicious protein snack.

Chicken based pizza

0.5 kg minced fillet;
1.5 tbsp. l. wheat bran;
half an onion;
tomato;
80 g hard cheese or 100 g young mozzarella;
50 g fresh mushrooms;
1/4 tbsp. yogurt;
1 tsp. tomato paste.

Preparation

Mix the minced meat, bran and onion chopped in a blender and place on the bottom of the mold and compact.
Preheat the oven to 200°C and bake the chicken base for 10 minutes.
Combine yogurt with tomato paste and spread on pizza.
Then add the chopped mushrooms and tomatoes and bake for another 15 minutes.
Remove the pizza from the oven, sprinkle with grated cheese (or add slices) and send back until browned.

Vegetarian

Salad with beets and figs

300 g boiled beets;
200 g figs;
100 g each of young beet leaves and corn salad;
4 sprigs of fresh mint;
50 g walnuts;
salt and black pepper.

Preparation

Cut the beets into cubes and the figs into slices.
Crush the nuts.
Mix all the ingredients in a plate and season as desired (a teaspoon of olive oil, balsamic vinegar or any low-calorie sauce).

Moroccan soup

310 g boiled lentils;
150 g of prepared chickpeas;
70 g dry rice;
350 g of tomatoes in their own juice;
1 chili pepper and onion;
6 sprigs of cilantro;
2 tsp. ground smoked paprika;
0.5 tsp each turmeric and ground ginger.

Preparation

Bring 2 liters of water to a boil and add chopped peppers, onions and washed rice.
After five minutes, add chopped tomatoes to the pan.
After 10 minutes of cooking, add lentils and chickpeas, salt and pepper.
After another 10 minutes, remove the pan from the stove.
Add chopped cilantro when serving.

Cauliflower cutlets

400 g cauliflower inflorescences;
Bell pepper;
3 sprigs of dill;
2 cloves of garlic;
2 tbsp. l. flour;
bulb;
1 tbsp. l. corn starch;
a glass of pomegranate juice;
salt.

Preparation

Boil the cabbage for 5 minutes, drain the water.
Stir in chopped onion and pepper.
Mix the vegetables and grind through a meat grinder.
Add spices, flour and a quarter glass of water, stir.
Form cutlets and roll in flour (corn flour is possible).
Bake in the oven until golden brown.
To prepare the sauce, simmer the pomegranate juice with cornstarch for 7 minutes.

Mixed

Sausage in a mug

0.5 kg of lean meat (can be combined);
400 ml milk;
medium chicken egg;
2 tsp. salt;
2 tbsp. l. potato starch;
head of garlic;
favorite spices.

Preparation

Blend the meat in a blender.
Beat in the egg, add the remaining ingredients except milk and continue beating.
Add milk little by little, stirring until smooth.
Take out thick-walled cylindrical mugs and grease them inside with vegetable oil.
Fill the mugs 3/4 full with the mixture and wrap them around them. cling film, paying special attention to the bottom and top (the sausage may jump out).
Take a saucepan, the walls of which will be slightly higher than the mugs, and place a wire rack or a kitchen towel folded several times on the bottom.
Place the mugs in a saucepan and fill them with cold water about halfway, cover with a lid.
Place on the stove and cook for half an hour after boiling.
Remove the mugs and carefully remove the sausage before it cools.

You can add other ingredients to the sausage mass to taste: bell peppers, cheese, mushrooms, herbs.

Pseudo-climb

1 zucchini, eggplant, onion and carrot;
120 g champignons;
400 g minced chicken or turkey fillet;
5 fresh or 400 g canned tomatoes;
80 ml natural Greek yogurt;
50 g hard cheese;
garlic, herbs and spices to taste.

Preparation

Cut the ingredients: eggplant and zucchini into thin slices, onions into rings, mushrooms and tomatoes (without skin) into cubes, grate carrots and cheese on a coarse grater.
Fry the minced meat with champignons, carrots and onions in a dry frying pan.
Mix cheese with garlic and yogurt.
First place a layer of eggplant in a baking dish, then minced meat, vegetables, zucchini, minced meat with vegetables, again zucchini and minced meat with vegetables, and place the eggplants in the last layer.
Pour the yoghurt-cheese sauce over the lasagna and bake in the oven for about half an hour.

Turkey with vegetable puree

300 g turkey fillet;
100 g each of potatoes and pumpkin (you can only take pumpkin);
30 g walnuts;
30 ml hot chili sauce;
teaspoon wasabi;
spices.

Preparation

Boil peeled and chopped vegetables, crush them or beat them with a blender until they have a homogeneous, liquid consistency.
Fry the turkey cut into small pieces in a grill pan without oil.
Add the sauce with nuts to the meat and let it brew under the lid.
Add wasabi to the vegetable puree.
Divide the puree and meat into 2 servings and eat one of them.