Depending on the duration of the diet and its severity (more on this below), you will be allowed to use a specific set of products on that day each day. This list must be followed. And get at least a minimal set of physical activity into your routine to start the weight loss process.
how many extra pounds you can lose
It is necessary to build on the initial numbers on the scale.
On average, reviews allow us to talk about losing 4-5kg per week on our favourite diet, subject to a moderation regimen, and a strict regimen of around 7-10kg.
With three or four weeks of diet, the weight can exceed 10 kg.
How and why you lose weight
Favorite diets contain several conditions at the same time to help lose extra pounds quickly:
It forces the body to adapt to a new nutritional system every day. This will speed up your metabolism and burn more calories.
The sample menu is designed to create a calorie deficit.
Drinking days are fasting days, and they remove fluid from tissues.
pros and cons
Like any diet, a favorite diet has advantages and disadvantages.
advantage:
- Rapid weight loss from 7kg to 10kg in one week;
- The amount of food can be arbitrary;
- short courses;
- Cleans the harmful substances in the intestines.
shortcoming:
- Failure to eat regularly can cause irreparable damage to health;
- During this process, some chronic diseases may worsen;
- blood pressure may increase;
- The diet consists of small amounts of macro and trace elements, so increase by approx.
Contraindications:
- lactation, pregnancy;
- any type of diabetes;
- Gastrointestinal diseases;
- renal failure, gastritis;
- Cardiology;
- hypertension;
- a tendency to change psychologically;
- Metabolism is slow.
dietary rules
You need to stick to the described diet every day for the selected period. At the same time, you can choose from your favorite foods to suit your diet. If it's a drinking day, you can only drink during the day. These are the strictest days, but very productive. There are many options during the diet. We recommend that you realistically assess your strengths and motivations and choose the path that works best for you.
Can be 7, 12, 14, 21 or 30 days.
The seven-day program is the most affordable. Her diet is this:
- Day 1 - drinking;
- second day - vegetables;
- Day 3 - drinking alcohol;
- Day 4 - fruit;
- Day 5 - Protein;
- Day 6 - drinking alcohol;
- Day 7 - Eat a balanced diet.
List of Allowed and Prohibited Products
No matter the day, if you're really confident in the results, you need to remove harmful foods, mayonnaise, sugar, salt from your diet. You should also avoid alcohol (except dry alcohol). In the case of a Favorite diet of up to 30 days, sugar should be replaced with honey and a reasonable amount of salt is acceptable.
Water will definitely be on the list of recommended products. Daily - at least 2 liters. Drink green tea (unsweetened).
| sky | allow | Prohibited/Not recommended |
| drink | Water, weak tea, low-fat kefir without milk and sugar, low-fat yogurt, soup, broth, milk | Sugar-sweetened beverages (including sodas), flavored yogurts, packaged juices |
| vegetable | Boiled, raw, roasted vegetables in any form, green salad with lemon dressing (unsalted) | Mayonnaise and butter as condiments. Potatoes and canned vegetables are not recommended. |
| fruit | Raw fruit, oven roasted, fruit salad | Bananas and grapes are not recommended. |
| protein | Poultry, fish, chicken or quail eggs, low-fat cheese, cottage cheese, other dairy products | For frying (with boiled brisket, grilled fish). Do not eat fatty meat: pork, lamb. |
Approved product
The table provides a list of products allowed at each stage. Choose products that suit your tastes so you don't disrupt your meal plan.
| sky | Purpose | Approved product |
| one | drink | Low-fat broth, unflavored and salt-free soup, green or herbal tea, non-carbonated water (not ice water), skim milk, yogurt drinks. |
| 2 | vegetable | Cucumbers, tomatoes, onions, carrots, bell peppers, zucchini, tomatoes, all types of cabbage, any vegetable, salad greens. |
| 3 | drink | The list is similar to Day 1. |
| Four | fruit | Apples (can be roasted with cinnamon), oranges, grapefruit, kiwi, persimmons. |
| 5 | protein | Boiled fish, chicken, veal, turkey, rabbit, eggs. |
| 6 | drink | The list is similar to Day 1. |
| 7 | balanced | Grains, whole grain breads, vegetables, fruits, protein foods (eggs, chicken), low-fat soups and broths. |
7 days menu
Classic (Hard) Edition
Strict dietary choices assume you are ready for significant dietary restrictions. With this option, you will be in a calorie deficit. In addition to products on the table, only water and unsweetened green tea are allowed during the day.
Example menu:
| sky | Sample menu |
| 1 (drinkable) | Distribute 1-2 liters of skim kefir throughout the day and drink when you're hungry |
| Day 2 (drinking) | Distribute 1-2 liters of skim kefir throughout the day and drink when you're hungry |
| Day 3 (Fruit: Apple) | Fresh apples, fresh apples, baked apples distributed 5-6 times a day |
| Day 4 (Protein) | 300g boiled lean chicken, divided 5-6 times during the day |
| Day 5 (Protein) | 300g boiled lean chicken, divided 5-6 times during the day |
| Day 6 (Protein) | 300g boiled lean chicken, divided 5-6 times during the day |
| Day 7 (Cheese and Wine) | 5-6 meals, each: 50ml dry wine and about 30-40g hard cheese |
simple choice
If you're not ready, or for health reasons, a hard diet isn't recommended, you can stick with it. It provides a more varied diet and you will feel less hungry.
| sky | Sample menu |
| 1 (drinkable) | Breakfast: Unsweetened tea Snack: 200ml low-fat kefir Lunch: 200ml unsalted chicken broth Snack: yogurt 150ml Dinner: a glass of skim milk |
| Day 2 (vegetables) | Breakfast: 2 fresh tomatoes Second breakfast: Fresh cabbage salad with cucumbers and herbs, seasoned with lemon juice and a drizzle of olive oil Lunch: Steamed Vegetables Snack: Cucumber Dinner: Cucumber, Tomato, Bell Pepper and Herb Salad |
| Day 3 (drinking) | Breakfast: 150ml unsweetened yogurt Snack: 200ml skim milk Lunch: 200ml unsalted chicken broth Snack: 200ml milk Dinner: a glass of kefir |
| Day 4 (fruit) | Breakfast: 2 oranges Snack: Grapefruit Lunch: Vegetable Salad with Lemon Dressing Snack: Apple Dinner: Pears and Grapefruits |
| Day 5 (Protein) | Breakfast: 2 hard boiled eggs Snack: 100 grams of cheese Lunch: 150g boiled chicken fillet and 100g boiled peas Snack: low-fat yogurt Dinner: boiled or grilled fish |
| Day 6 (drinking) | Breakfast: green tea Snack: 200ml low-fat kefir Lunch: 200ml unsalted chicken broth Snack: 200ml grapefruit juice Dinner: 150ml yogurt |
| Day 7 (Balance) | Breakfast: 2 hard boiled eggs Snack: Apples and Pears Lunch: 150ml poached chicken fillet and broth Snack: 150g low-fat cottage cheese Dinner: Fresh Vegetable Salad Dressed with Lemon Juice and Olive Oil |
Diet Exit Rules
At the end of the diet, get rid of it carefully and gradually—don’t eat all you can, don’t eat high-calorie fats and sweets right away, or all your efforts will be in vain.
Pay more attention to the arrangement of recipes, so as to be diverse, not boring and delicious. Make soups with chopped herbs and eggs, casseroles, stews, seafood, grilled chicken and cheese. What an appetizing and satisfying menu of the day! Trust me, such a diet will not lead to weight gain. Mainly to make small portions, 150-250 grams each time, eat 4-5 times a day. Drink as much pure filtered water as possible, up to 2. 5 liters per day. And use as little salt as possible.
To maintain weight and lose weight, we recommend unloading 1-2 days a week, choose any diet day menu, and you'll stay in shape forever!
12 day menu
There are several options for this diet.
It comes down to you using the 2-week meal plan above. But you removed day 7 and day 14. Since we're eliminating the most "nutritious" days, this dietary choice isn't easy when you're barely feeling hungry.
Option 2 is harder. For six days, you need to follow a nutrition plan to save on a 7-day diet. The diet will then be as follows:
- Day 7 - unloading (drink only water);
- The eighth day - vegetables;
- Day 9 - Unloading (drink only skim kefir);
- Day 10 - Protein (300g boiled chicken breast);
- Day 11 - unloading (green tea only);
- Day 12 - Balance (as the last day of the 7-day mild version).
14-Day Favorite Diet Menu: The Final Words
Everyone wants to shake their bodies and get results in 14 days, not rebuild their whole life the right way over the years. Well, I gained too much - then I got hungry and lost 10-15kg - and you can go back to your old rhythm again. How can such a reshuffle be useful?
Slowing down the metabolic process can teach the body to save. One consequence could be an acceleration of fat accumulation, and with the same calories and the same load, you'll gain weight faster than you would before the diet.
Our body is not a rubber ball. It hurts to hit him. Furthermore, it has its own "heart", independent of our consciousness. If it is overloaded first, fed with substitutes, muffins, margarine, fast food, and then severely under-fed for two weeks, it will build up resentment. Maybe once, you can experiment - but it's better to do it differently.
Get rid of harmful cravings for alcohol, smoking, sofa seats. Start living an active life, walking, exercising, traveling, dancing, going to the gym. Adjust your diet so that you get all the useful substances and don't eat the harmful ones, while enjoying the food. It's just that living like this seems hard, and 14 days is easier to "tighten your belt".
That's all for today. Thanks for reading my post to the end. Share this article with your friends. Subscribe to my blog. And keep driving!
Alternating order of products in the 21-day diet
The principle of building the 3-week menu will remain the same: we will alternate single diets. Only in this case will each block last for 3 days. There are some indulgences in weekly dietary choices to make it easier for the body to tolerate these restrictions.
- 1-3 days - drink alcohol. 200 grams of low-fat cottage cheese and 1 cup of jelly are allowed due to the longer diet;
- 4-6 days - vegetables. As with the Seven Days, vegetables can be eaten raw, stewed, steamed, or boiled. Unlike the classic version, you can add sliced vegetables and olive oil to salads;
- 7-9 days - fruit. Fruit in any form. In the three-week version, you can add yogurt to the salad;
- 10-12 - Meat. Low-fat poultry in boiled or roasted form is permitted here. Salt cannot be used, but different spices can be used to diversify the taste;
- 13-15 days - protein. Here, the diet will be fish, as well as vegetable proteins: nuts, beans;
- 16-18 days - wine and cheese. The amount of alcohol is up to you. It can be replaced with pomegranate juice (300ml). You can eat about 300 grams of cheese per day;
- 19-21 days - Eat a balanced diet. Mix and cook food from all previous blocks. Such nutrients will perfectly prepare you for leaving your diet and help your body adjust to "normal" nutrition.
General rules
Recently, "favorite diets" for weight loss have been gaining popularity. This is not surprising since many people say it is one of the most effective diets. Also, with its help, you can lose up to 10 kg of excess weight quickly. But, as you know, beauty usually requires sacrifice: this diet is very strict and a severe test for the human body.
This diet can have different durations: 7, 12 and 14 days. Each day's diet focuses on a separate set of products: fruits, vegetables, protein. Also, include days of heavy drinking in the diet. On days like this, solid foods are banned, but chicken broth, milk, yogurt, kefir, preserves, juice drinks and tea are allowed.
In addition, this diet has another important condition - physical exercise. No one talks about high-intensity strength training, and, with this diet, they're just banned. Regular walks, jogging and relaxing in the pool are recommended.
Diet "Favorites" 7 Days
The main raw version of the diet lasted a week. During this time, you can not only say goodbye to excess weight, but also get rid of body slag,toxin, the product of decay.
If on the eve of summer you start to lose 10kg or more, we recommend this diet to be safe. It helps reduce stomach volume, helps change ingrained eating habits, and aids in the transition to proper nutrition and weight loss even after a diet is over.
The 7-Day Beloved Diet Menu is made simple:
- Day 1 - Drink alcohol, you can use unsweetened tea, preserves and juice drinks, kefir, skim milk, natural yogurt, chicken broth, freshly squeezed fruit juice, and sometimes coffee;
- Day 2 - You can eat as many vegetables as you want;
- Day 3 - drinking alcohol;
- Day 4 - You can eat as many fruits as you want;
- Day 5 - Protein, fills the body with protein;
- Day 6 - drinking alcohol;
- Day 7 - Exit the "favorite" diet.
12- and 14-day "favorite" diets
Soon, longer options emerged after the weekly "favorite" diet. One of the more patient and long-lasting methods - the 12-day "favorite" diet.
In general, it's also a low-calorie diet: barely reaching the 1, 200-calorie minimum required almost every day. This shows that the diet is not balanced at all.
- Days 1, 3 and 6 - again, drinking alcohol;
- Day 2 - You can eat as many vegetables as you want;
- Day 4 - You can eat as many fruits as you want;
- Day 5 - Protein;
- Day 7 - water day, water only;
- Day 8 - You can eat as many vegetables as you want;
- Day 9 - Kefir;
- Day 10 - Protein;
- Day 11 - drinking alcohol;
- Day 12 - Diet five meals: eggs, light soup, fruit, vegetables, lean meat, kefir.
The third longest version of the "favorite" diet is the 2-week option. It is based on the repetition of the 7-day menu, but despite the longer duration it is considered more economical. This is because now you lose weight not in a week, but in two weeks, and the diet can be transformed, so to speak, there is time. So, for example, a veggie day menu could add 50 grams of lean meat, a fruit day could add a cup of kefir, and a protein day could add veggies.
Alternating order of products in a month's diet
In this case, you will also alternate 3 days of a single diet.
- 1-3 days - drink alcohol. In addition to the products described in the seven-day diet, fruit and milk smoothies, vegetable puree soup,
- 4-6 days - vegetables. You can diversify your menu with stew or zucchini stew
- 7-9 days - protein . . can make steamed meat from poultry,
- 10-12 days - fruit
- 13-15 days - drinking alcohol
- 16-18 days - vegetables
- 19-21 days - squirrel
- 22-24 days - fruit
- 25-27 days - wine and cheese. Unlike the strict version of the weekly diet, brown bread (200g) is allowed here.
- 28-30 days - balance. If you use your imagination, you can get a varied diet.
A Nutritionist's View on Favorite Diets
Doctors believe that there is no safe diet at all and that any violation of normal eating will hit the body at the least expected moment. All fasting systems burn muscle well, but fat deposits return quickly. Favorite diets fall into the category of extreme systems where you can gain more weight after a while.
If you're not obese, just slightly overweight, think about a healthy lifestyle and proper nutrition, don't torture your body with so many rigid hunger systems. Not to mention don't even try to experiment on yourself without consulting a doctor.
No matter what your doctor says, only you are responsible for your own health, so think twice before starting your 7-day favorite diet.
The seven-day diet is very strict, because after three days of drinking, not every woman can bear it. Imbalances in vitamins and minerals can be detrimental to health. If you still decide to lose weight fast, take a multivitamin during fasting on the advice of your doctor.
What to do in case of failure
If there is a "failure", the most important thing is to stop it in time. If you eat a bar of chocolate, it's important not to panic and eat a few thousand extra calories, "because you're still broke. "
For example, if you overeat on the day you drink alcohol, try to limit your calorie intake for the rest of the day and eat only the right foods that a balanced day allows. From the next day, pick up where you left off. That is, in our case, schedule yourself a drinking day again the next day.
Another little tip: break the nutritional system, eat too much, and try to figure out the calories burned during training. Great for jogging or any cardio workout.
in conclusion
Don't forget that we are what we eat. Don't litter harmful products and then exhaust yourself through diet. Everything has to be in order. Love yourself and don't indulge in complexes.
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Favorite Diet Recipes
a day of drinking
In addition to freshly squeezed juices and kefir, you can also enjoy healthy cocktails here, such as:
- 2 bananas
- 1 ripe mango
- 200ml water
Combine all ingredients in a blender and pour into a glass.
ketchup soup
- 200 g tomatoes, peeled and blanched in boiling water
- 1 onion, 1 garlic clove, saute with a little oil until fragrant
- Add tomatoes to onions and cook until tender. Add water, pour everything into a blender and blend on high speed.
- Garnish with a sprig of basil
vegetable day
A fresh vegetable salad
Cabbage, bell peppers, tomatoes, cucumbers - chop everything up and season with lemon juice and a little olive oil.
Pumpkin Caviar
- Clean the zucchini. Grate, stew with your own juice for about half an hour.
- Simmer the onions and carrots, add a drop of oil, mix with the zucchini chunks and simmer for about 5 minutes.
a fulfilling day
Cinnamon and Honey Baked Apples
Wash the apples, cut off the top and cut off the core. Pour in a teaspoon of honey and ground cinnamon. Bake in the oven for about half an hour.
fruit salad
Cut oranges, pineapples, kiwis, and apples into cubes. Drizzle with low-fat yogurt and garnish with a mint sprig.
protein day
Boiled Salmon
Place salmon fillets (or other fish of your choice) in a plastic bag and place in boiling water. Cook until done. Pour in lemon juice.
Soy Sauce Chicken Tenderloin
- Cut chicken fillets into small pieces and add soy sauce and garlic. Put in refrigerator for 30 minutes.
- Simmer without oil for about 10 minutes.
How to improve the effectiveness of your diet
If you feel strong enough, you can try creating a larger calorie deficit to increase the effectiveness of the diet. If you've been on the easy version of the diet, check out the strict version. Alternate days: hard and mild options.
Add movement. Not only will this help you burn more calories, but it will also make you fitter and stronger.
difficult dietary choices
Favorite diets may not have the desired effect due to individual characteristics of the body. If this happens, don't be discouraged. When the body recovers from the stress, you can try another one, morehard choicethe same diet.
- The first two days were drinking days. Only unlimited drinking water and kefir are allowed.
- The third day is Apple Day. What to eat is clear from the name. A good substitute for apples can be oranges if necessary. Of course, don't forget to drink water.
- Fourth, fifth, sixth day - chicken. These days, it's imperative to only eat cooked chicken without salt and spices. Chicken breast is especially good.
- The seventh day is wine. Quite an extreme choice, however, this leads to good results. You can drink dry red wine and any hard cheese on this day.
How to safely quit the diet and keep the results
After dieting, you will definitely lose an extra 5-10 pounds. This will be due to food restrictions. After all, the most important thing at work is not to get the nasty fat back. To do this, you need to get off the diet competently and then eat right after the diet.
The beginning of the withdrawal diet will be the last day: a balanced diet. Stick to the diet for another week.
If you overload your body with burgers or fried foods on the first day, it will immediately start accumulating the missing calories, turning them into fat. All lost kilos will be returned in larger volume.