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Summer diet

The principle of an effective summer diet is that you need to eat as many fruits and vegetables as possible over a certain period of time. Due to the rich fiber content, a powerful cleansing of the intestines occurs, the skin becomes cleaner, and the metabolism is normalized. The name “summer diet” is conditional, since you can adhere to this nutritional system all year round. But it is in the summer that a lot of healthy seasonal fruits and vegetables ripen, and it is a big mistake to refuse them.

You should immediately exclude bananas, peaches and grapes from the menu - they contain a lot of glucose. Any other fruits are allowed; you can also add small quantities of dried fruits (prunes or dried apricots). Be sure to consume fermented milk products. Instead of sugar, sweeten tea and coffee with a teaspoon of honey, and season vegetable salad with lemon juice - this is much healthier and more effective.

Summer mono-diets include: cabbage diet, cucumber diet, apple diet and strawberry diet.

Advantages and disadvantages of the summer diet

The advantages of the diet include the fact that this method of eating is perfect for hot summer days, when nutritionists and doctors advise eating as many fruits and fresh vegetables as possible and drinking enough water.

The disadvantages are the lack of sufficient amounts of protein and fatty acids, as well as seasonality, since “sitting” on vegetables alone in winter or spring is quite expensive and hungry.

Contraindications

Pregnancy
Lactation period
Individual intolerance to certain foods
Chronic diseases of the gastrointestinal tract.

Fasting diet for summer for 1 day

On an empty stomach. A glass of warm water with honey.

Breakfast. Yogurt (250 ml).

Dinner. Salad of cabbage, cucumber, radish, parsley, dill and garlic. A glass of freshly squeezed fruit juice.

Dinner. Pour boiling water over 2 tablespoons of oatmeal, add grated apple, 1 teaspoon honey, juice of half a lemon and some nuts.

Helps you lose weight by 3-4 kg. Suitable for people suffering from obesity and hypertension.

Day 1

Breakfast. A cup of black tea, 20 g of dried apricots.
Dinner. Lenten borscht (150 g), boiled potatoes (100 g), fresh vegetable salad (100 g).

Dinner. Fresh vegetable salad seasoned with olive oil, still mineral water.

Day 2

Breakfast. A cup of black tea without sugar, 2 apples.
Dinner. Vegetable soup (200 ml), boiled potatoes (100 g), boiled beet salad (100 g).
Afternoon snack. Banana, cup of green tea.
Dinner. Vinaigrette (200 g), herbal tea.

Day 3

Breakfast. A cup of green tea, 20 g of dried apricots.
Dinner. Beetroot soup (200 ml), fresh vegetable salad (150 g), herbal tea.
Afternoon snack. Compote (250 ml), apples or pears.
Dinner. Fresh cabbage salad with carrots, fruit compote (200 ml).

Day 4

Breakfast. A cup of green tea, 2 pears.
Dinner. Vegetable broth, fresh vegetable salad.
Afternoon snack. Compote.
Dinner. Carrot salad with olive oil, berry juice (200 ml).

Day 5

Breakfast. A cup of green tea.
Dinner. Cucumber and tomato salad, herbal tea, 1 apple.
Afternoon snack. 1 apple or pear, compote (250 ml).
Dinner. Fresh cabbage salad with cucumber, dressed with vegetable oil.

If you are planning to lose 5 kg of excess weight, then you should consider this diet option. Mineral water without gas or simple clean water is allowed in quantities of up to 1.5 liters.

Day 1 – vegetable. Choose 1 type of vegetable (for example, tomatoes, cucumbers, bell peppers or zucchini) and eat it in any quantity throughout the day.

Day 2 – any type of fruit that is allowed. If it is very difficult to cope with hunger during the day, you can drink a glass of homemade unsweetened yogurt.

Day 3 – any berries (strawberries, blueberries, blueberries, gooseberries, wild strawberries).

Day 4 – kefir or homemade yogurt. If you have an irresistible desire to eat, eat low-fat cottage cheese.

Day 5 – vegetable. Pay attention to any vegetable that you did not eat on the first day of the diet.

Day 6 – any berries or apricots.

Day 7 – juices from apples, carrots, berry smoothies. Juice from grapes (too sweet) and citrus fruits (contain a lot of acid) is prohibited.

Summer diet 10 kg in 10 days (first option)

This type of diet best proves that you can lose weight without restricting yourself too much in your diet. This ten-day diet is a “collection” of mono-diets, and alternating them will make your diet varied and give good weight loss results. It is important to follow a sequence of days, and the amount of food eaten is not limited. But an important rule: eat only when you really want to. Rosehip decoction and ordinary mineral water are suitable as additional drinks.

Day 1 – boiled eggs.

Day 2 – boiled fish.

Day 3 – cottage cheese, you can add a little honey.

Day 4 – boiled chicken.

Day 5 – potatoes, boiled in their jackets.

Day 6 – boiled veal meat.

Day 7 – raw and baked vegetables. Potatoes should be excluded on this day, since the 5th day is specially designated for its consumption.

Day 8 – fresh fruits and fruit juices. It is forbidden to eat grapes, bananas and figs, since their sugar content breaks all possible records.

Day 9 – kefir.

Day 10 – rosehip decoction.

Summer diet for 10 days (second option)

The menu is designed in such a way that the total number of calories does not exceed 1500. Options for breakfast, lunch and dinner are given. From them you can choose the one that suits you best.

Breakfast options

2 toasts with butter, 2 pears.
Omelette of 2-3 eggs, toast bread and 100 g of melon.
2 toasts with cheese, tomato slices and basil.
Banana smoothie with milk, oatmeal and flax seeds.

Lunch options

Turkey baked with mustard, 1 small pear and 30 g of hard cheese.
Tuna salad with nuts, herbs and grapes (300 g).

Dinner options

Salad of 150 g of boiled chicken, 100 g of carrots and 100 g of broccoli, seasoned with olive oil.
Chicken fillet fried with cauliflower, broccoli, green onions and carrots (serving 300 g).

In between meals, you can prepare fruit or vegetable juices and snack on fruit.

Summer diet on okroshka

This method of losing weight is one of the most unusual, since you don’t have to limit yourself to eating your favorite summer dish – okroshka. An excellent dish that refreshes, quenches thirst and hunger, and also allows you to get rid of a few extra pounds in a week. It is best to cook okroshka with kefir, fish okroshka or vegetable okroshka.

Summer diet for a month

The most stringent diet option. It is difficult to sustain it because the menu is too limited and lacks variety. The approximate diet should be repeated for a month, and weight loss will be up to 10% of the initial body weight.

Breakfast. Any cereal cooked in water (100 g), medium-fat cottage cheese (100 g), 1 apple or pear, unsweetened coffee.

Lunch. 2 peaches or apricots.

Afternoon snack. Homemade yogurt with the addition of grated berries.

Dinner. Vegetable soup without potatoes (300 g), boiled new potatoes (100 g), grilled chicken or turkey (100 g), lettuce.

Dinner. Grilled fish (150 g), stewed vegetables (100 g).

Before bedtime. Low-fat kefir (100 g).

Summer diet: reviews

Reviews about this diet are the most controversial. Some women note rapid weight loss (up to 2-4 kg per week), improved well-being and excellent mood. Others have to experience discomfort in the intestines throughout the diet and suffer from constant dizziness and a feeling of weakness. Such sensations as in the second case are unacceptable and you should immediately abandon the diet - most likely, it simply does not suit you.

Immediately after the diet, you can gradually switch to your usual diet, but do not eat flour, desserts or fried foods.

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Some women lose weight by summer, and some women lose weight in summer. Most often this happens unconsciously, simply under the influence of the weather. When it’s above thirty degrees Celsius outside, thoughts of a fried cutlet and a sausage sandwich somehow evaporate by themselves.

But in addition to the unconscious transition to lighter foods, there are also a variety of summer diets for 7 days or less, which ideally fall under the conditions of the hot season, allowing you to lose weight and not suffer from hunger. How to do it correctly, what products to use, and what it will give is described below.

The most famous version of the summer diet for 7 days

This summer diet for weight loss can be called a vegetarian diet, since it involves eating only plant foods. Most products do not require heat treatment, but boiling or steaming is allowed. It is better to increase the number of meals to 5-6, eating in not too large portions. Moreover, in the heat, the feeling of hunger subsides significantly.

And you should definitely drink a lot of liquid: decoctions, natural juices, compotes and, of course, clean water. No carbonated drinks, alcohol, or coffee.

The first day:

It is dedicated to vegetables. The scheme couldn’t be simpler. You can choose one specific vegetable, or you can at least eat a piece of each. Their number is also not reduced. The only thing is that potatoes and eggplants are not allowed.

Second day:

Fruit. Again, eat as much as you like, and whatever fruit you like. With the exception of bananas and grapes, as well as persimmons. But if you have a strong craving for one of these fruits, you can include them in your breakfast.

Day three:

Now the focus is on the berries. Again, there are no restrictions, but special preference should be given to watermelons, gooseberries, currants, and strawberries.

Day four:

Here we take a short break from plant foods, and the fermented milk group of products comes into play. Kefir, cottage cheese, fermented baked milk, natural yogurt. Choose the fat percentage as low as possible. It can be flavored with honey or cinnamon.

Day five:

The first vegetable day is repeated again, but an innovation appears: boiled potatoes are allowed in the first half of the day.

Day six:

Similar to berry day.

Day seven:

After it, all the previous ones will seem like a continuous celebration of the belly, since here you will have to live for a day on freshly squeezed fruit juices. Citrus, apple, pineapple, and grape juices are best.

Reviews of the 7-day summer diet claim that it is quite easily tolerated, since it does not reduce the caloric content of the diet to unacceptable limits, and is not a starvation regime. Many lose from 3 to 7 kg per week: depending on what numbers the path to slimness began with. And most women do not even perceive such a scheme as a diet, since at high ambient temperatures the body itself requires giving up heavy foods.

But it is worth noting that such a summer diet for weight loss is not suitable for people with diseases of the gastrointestinal tract, liver and pancreas. And also in the presence of serious cardiovascular diseases, hypertension and hypotension. Before using it, it is strongly recommended to talk to a specialist.

A simpler five-day summer diet for weight loss

Judging by the reviews, the summer diet for 5 days is easier for some women, both due to the shorter period during which restrictions apply, and due to a somewhat more satisfying diet. The main difference here is that if the seven-day summer diet had an almost vegetarian set of products, then the five-day variation also offers meat dishes. And some people need them daily, even while losing weight.

Monday:

• Herbal tea without sugar and a dried slice of bread.
• 150-200 g low-fat cottage cheese. You can sweeten it with a spoon of honey and cinnamon.
• Vegetable broth, 100 g boiled fish.

• Coffee without sugar and a couple of walnuts. They can be replaced with 25 g of almonds.
• A glass of low-fat kefir or natural yogurt, one banana.
• Vegetable broth, 100 g of boiled lean beef.
• 200 g of any vegetables, boiled or steamed. Mushrooms are allowed.

• Coffee without sugar and a slice of dried bread.
• A glass of kefir or natural yogurt. 100 g strawberries.
• Vegetable broth, 100 g boiled white chicken meat.
• 200 g of any vegetables, boiled or steamed.

• Herbal tea without sugar, 100 g of low-fat cottage cheese with spinach.
• 100 g of white cabbage salad, one hard-boiled or soft-boiled chicken egg.
• Vegetable broth, 100 g of boiled or steamed fish, large tomato.
• 200 g of any vegetables, boiled or steamed.

• Herbal tea, 100 g of any berries.
• A glass of kefir or natural yogurt, a handful of nuts.
• Vegetable broth or okroshka.
• 200 g of any boiled or steamed vegetables, 100 g of boiled lean meat.

If you feel hungry, especially after dinner, or if there are too long gaps between meals, you are allowed to eat citrus fruit, kiwi, or drink a glass of kefir. The water regime should be maintained at normal levels - 1.5-2 liters of water, and for hot weather, increased to 3 liters per day.

If the body does not tolerate dairy products, kefir can be replaced with freshly squeezed fruit or vegetable juices in the five-day summer diet menu. And okroshka, therefore, should be made with kvass or mineral water without gas. In morning meals, replace cottage cheese with an omelette made from two egg whites, steamed.

4.4285714285714 4.4 out of 5 (7 Votes)

In the summer, dieting is a pleasure! It’s not at all difficult to limit yourself, because the dishes offered on the summer diet can be tasty and very appetizing. At this time, there is an abundance of fresh fruits and vegetables, which are so important for weight loss. Even if you simply eat more of them than usual, and remove completely unnecessary and frankly harmful sausages, mayonnaise and high-calorie sweets from your diet, you will already get rid of a couple of extra pounds.

If you stick to a certain summer diet for some time, you can lose significant weight and achieve the desired slimness. In addition, seasonal vegetables and fruits will perfectly cleanse the body of toxins, improve intestinal motility, and refresh the skin. Let's not prolong the pleasure and get acquainted with 7 options for the best summer diets for weight loss.

An effective and tasty summer diet

The very first rule: regardless of your diet, drink plenty of plain water throughout the day.

Water calculation is simple:

• for beginners: 30 ml per kilogram of weight,
• optimal: 40 ml per kilogram of weight.

Drink water 30 minutes before. before each meal and 1.5 hours after.

If the weather is hot and you sweat a lot, the amount of water you drink increases by 20%.

Why is it so important to use when losing weight? The thing is that when cells lack fluid, metabolism slows down, plus the cells do not receive the vitamins and minerals they need. The level of toxins in the body increases, swelling appears due to fluid retention in the intercellular space, lymph flow is disrupted and problems arise with the balance of electrolytes. Under such conditions, the body simply cannot lose weight normally. Because Necessarily increase the amount of water you drink per day!

Summer diet on proteins and carbohydrates

Promises a loss of 10kg in 10 days. The advantage is that the amount of food eaten during the day is not limited. However, the diet itself is quite strict, its main condition: impeccable compliance. It cannot be made in the form of nuts, seeds, dried fruits, even apples and especially chocolates.

For the first 7 days, you are allowed to change the menu sequence and vary the recommended options, but for the last three days, meals should be exactly the same, in the sequence as recommended:

1. Day: food only boiled eggs.
2. Day: food only boiled fish.
3. Day: only cottage cheese from food (you can add a little honey for taste).
4. Day: only boiled chicken fillet to eat.
5. Day: only jacket potatoes for food.
6. Day: food only boiled veal or beef.
7. Day: eat only vegetables (potatoes are excluded).
8. Day: eat only fruits (grapes and bananas excluded).
9. Day: only kefir from food.
10. Day: nothing to eat, drink only rosehip decoction all day.

If you wish, you can repeat this diet after 15-20 days.

Fruit and vegetable summer diet

It belongs to cleansing diets; reviews about it say that you can get rid of 2-5 kg ​​in a week. Salt and sugar are prohibited, salads are seasoned with lemon juice, if you need to sweeten your tea, use a small amount of honey.

1. Day: food only raw vegetables, drinks: non-carbonated mineral water, green tea.
2. Day: from food only fruits (grapes and bananas are excluded). If you feel hungry in the evening, drink a glass of natural yogurt or low-fat kefir.
3. Day: food only berries, drinks: mineral water, green tea.
4. Day: one low-fat fermented milk product of your choice: kefir, fermented baked milk, yogurt. You can also eat 200g of low-fat cottage cheese at lunchtime (do not add sour cream, but you can add honey).
5. Day: only vegetables that were not eaten on the first day of the diet, boiled (or baked) potatoes are allowed for lunch, drinks: non-carbonated mineral water.
6. Day: some berries (some dried fruits and apricots are also allowed), kefir at night.
7. Day: some fruit juices.

In this video you can watch about the features of the summer fruit and berry diet:

Two-component summer diet: onions + zucchini

A loss of 1.5-2 kg per day is promised. This diet is carried out for 3 days, and can be repeated no earlier than two weeks later. Zucchini will perfectly cleanse the body; due to its high potassium content, it will act as a diuretic, actively removing excess fluid from the body.

• The diet is simple: for three days in a row, the diet includes only boiled (baked, stewed) zucchini with onions, seasoned with a small amount of olive oil. The number of products and frequency of administration are arbitrary.

Two-component summer diet: tomatoes + cucumbers

The loss of an extra 250-300g per day is promised. This diet can be used for a week without a break. If you wish, you can repeat it, but not earlier than a month later.

• Nutrition plan for a week: tomatoes and cucumbers can be eaten without restrictions, preparing mixes with natural yogurt or 2.5% kefir.

Cucumbers will help remove excess fluid, while tomatoes will help speed up metabolism and help burn fat deposits more actively. In combination with fermented milk products, your body will receive the protein it needs to speed up metabolism and grow muscle mass.

• The nutrition plan is as follows: divide 1.5 kg of berries into 5 doses and eat during the day. For the 2nd and 4th servings, add natural yogurt or low-fat sour cream to the berries.

Remember that berries that grow low to the ground must at least be doused with boiling water before eating in order to protect your body from helminth eggs entering it.

You can repeat this fasting day on berries weekly.

This diet is contraindicated for diseases of the intestines and stomach, diabetes mellitus and kidney stones. Problematic kidneys have increased levels of uric acid, and berries contain a lot of fruit acids - this interaction leads to the formation of sand in the kidneys. This means that new stones can form and there is a risk of movement of those stones in the kidneys that already exist.

One-component summer diet: only legumes

A weight reduction of 500g-1kg per day is promised. This diet can be followed for two days and can be repeated weekly. Due to their fiber, legumes are an excellent means for removing excess fluid and toxins, plus they provide the body with such an important component as protein.

The nutritional plan is also simple: young beans, chickpeas, lentils, soybeans, peas or mung beans, boiled or fresh, are eaten. A small amount of olive oil is placed in the dish.

This diet can cause bloating, which indicates a deficiency of enzymes for digesting legumes. If you encounter this condition, avoid this diet.

You can watch 5 more options for summer diets in this video:

A common problem with strict summer diets is the almost certain return of lost pounds later. And the reason for this is an unbalanced diet. In addition, a person, having left such a diet, usually returns to his usual diet, and after a while, stepping on the scales, he understands that he needs to lose weight again now for the New Year, and then by March 8, etc.

The optimal way to lose weight and stay slim is a proper and balanced diet, from which the body receives a sufficient amount of protein, enzymes and other nutrients.

Yes, with a balanced diet you don’t “lose weight” so quickly - about 2-4 kg per month, but at the same time the body does not fall into a state of shock, you do not feel disappointed because of the returned kilograms and with pleasure you can look at your rejuvenated face and toned figure in mirror To learn how to eat a balanced diet to lose weight, read my article “”. That's all for me today.

Do you want to lose weight before summer or before vacation? The summer diet will tell you how to become a smaller size in just 1 week! Without disruptions and with delicious products! Get menu options and find out how to keep the pounds off after your vacation!

Losing weight for a vacation, a trip to the seaside, or simply on the eve of summer is the most common “trend” of the spring-summer period. After all, if in the cold season, figure flaws can be hidden under clothes, then in the hot season, and especially on a beach holiday, you have to undress and open all the reserves that have been deposited over the winter. That is why summer weight loss techniques are considered the most popular, mostly among those who forget to take care of themselves all year round.

The benefits of summer weight loss

Summer is the best time to lose weight, and not only because summer diets are considered easy, healthy and effective. It is on the eve of summer, and even more so before the sea, that a powerful incentive appears to tidy up your figure. And strong motivation is half the success of any weight loss method. Moreover, nature itself promotes the transition to dietary nutrition - a large number of fresh and accessible fruits, vegetables, and berries appear, the proper consumption of which ensures stable and healthy weight loss.

Almost every summer diet is low-calorie, but easy to follow and rarely ends in failure, since such a diet usually contains a large amount of fruit. Being an excellent alternative to sweets, they prevent the appearance of loss of energy, low mood, pessimism and depression, which are characteristic of other weight loss systems.

The only disadvantage of summer weight loss activities is their high allergenicity, since many fruits can cause similar negative reactions in the body. However, from the variety of these methods, you can always choose one that suits all parameters.

Options

All summer diets can be divided into 3 main categories:

• quick before vacation;
• rehabilitation after vacation;
• summer in diet composition.

The first include weight loss techniques that help quickly reduce the volume of your figure before going to the sea, the second - to regain your previous shape after a vacation, and the third are based on the consumption of seasonal vegetables and locally grown fruits.

Before vacation

It is advisable to think about the need to lose weight not before the vacation itself, but much earlier. Then the weight loss will be stable, and its results will last for a long time. In this case, Dr. Moreno’s method may be the most effective for losing weight on the eve of summer.

Moreno Diet

The diet of the American doctor Michael Moreno is not strictly summer. But it is very useful to use it to get rid of excess weight gained during the winter, as well as the eating habits developed during this time in order to switch to proper nutrition. Working as a family doctor, Moreno was faced with the fact that every year after the Christmas holidays, all his patients gained significant weight, as a result of which their chronic diseases worsened. Then the doctor developed a special weight loss program, which can be very successfully used in anticipation of the summer season. But it takes quite a long time, so you need to start losing weight in advance.

The Moreno diet has a number of advantages over many weight loss methods:

• provides fast and noticeable weight loss;
• helps improve health (in the absence of contraindications);
• creates the right motivation;
• develops healthy eating habits;
• discourages addiction to junk food;
• improves overall appearance.

There are few downsides to such a program. These include:

• very low caloric intake, especially at the first stage;
• Possibility of consuming fruits and carbohydrates only until 14:00.

Contraindications are diseases of the gastrointestinal tract, kidneys and diabetes.

Basic Rules

When creating his nutrition system, Moreno took into account the fact that it is very difficult for a person to immediately get rid of habits and dramatically change their lifestyle. This requires time, which the doctor divided into 4 stages, each lasting 17 days (that’s why the diet is often called “17x4”).

It is precisely this period, according to the doctor, that the body needs to get used to new conditions, after which the metabolism slows down and the weight loss process stops. Therefore, after 17 days you need to change your diet again, using exclusively products that are healthy for your figure. The list of permitted ones includes:

• non-starchy vegetables;
• limited amount of fruit;
• a little protein (including eggs);
• lactic acid products;
• a little olive (linseed) oil.

All other products are prohibited, especially:

• sugar;
• fast food;
• smoked meats;
• fried foods.

In addition, daily 17-minute brisk walks are mandatory.

Sample menu

The diet for each diet cycle is prepared differently.

Stage 1 (days 1–17)

The first cycle is designed to speed up metabolism and start the weight loss process. To do this, the energy value of the daily diet should not exceed 1200 kcal. Weight loss is usually 5–7 kg.

• breakfast – 2 scrambled eggs, green tea, 1 grapefruit;
• lunch – 2 boiled eggs, vegetable salad;
• afternoon snack – natural yoghurt with berries;
• dinner – chicken breast steamed with asparagus and carrots.

Stage 2 (18-34 days)

At this stage, there is a significant likelihood of weight loss, to prevent which a special dotted diet is used: days with high (no more than 1500 kcal) and very low calorie content alternate. This approach does not allow metabolism to slow down, and also promotes active fat burning.

Sample menu for a high-calorie day:

• breakfast – unleavened bread, green tea, 1 peach;
• lunch – vegetable salad with chicken, boiled brown rice;
• afternoon snack – natural yoghurt with pieces of fruit;
• dinner – fish baked with vegetables.

The low-calorie diet for the day is based on the menu principle of the previous stage.

Stage 3 (35-51 days)

This cycle is a period of stabilization and formation of correct eating habits. The weight loss is less significant, but it continues.

Sample menu for each day:

• breakfast – crispy bread, 1 boiled egg, green tea, 1 grapefruit;
• lunch – a dietary version of Caesar salad with chicken and rye croutons;
• afternoon snack – crispy bread, green tea, 1 fruit of your choice;
• dinner - boiled meat, vegetable salad, green tea.

Stage 4 (52-68 days)

At the final stage, the desired weight should already be achieved. But you still need to continue to follow the recommendations of previous cycles for healthy eating.

Sample menu for each day:

• breakfast – 2 egg omelet with milk, green tea, 1 grapefruit;
• lunch – baked fish with lettuce, tea;
• afternoon snack – natural fruit and berry yogurt;
• dinner - veal steak, Caesar salad, baked sweet potato.

In general, at stage 4, you need to eat dietary foods during the week, and on weekends you are allowed to increase the caloric content of your diet and add 2 glasses of red wine to dinner.

The Moreno Diet is a great way to improve your internal and external health. The American doctor offers a slow but reliable way to normalize body weight, which is ideal for the transition from winter holiday overeating to a healthy and light summer diet.

French "On the eve of summer"

Preparing for the summer season and trying on beach outfits, many women discover that they no longer fit as well as they would like and are too tight on their figure, which has gained weight over the winter. At the same time, there is no time for such a thorough diet, which Dr. Moreno suggests, since you need to switch to a summer wardrobe in the coming days. It was for this situation that the French nutritionist Catherine Gursak developed a weekly weight loss method, which is called “On the Eve of Summer.”

By following the French diet “On the threshold of summer”, after just 7 days you can lose 3-4 kg and reduce your volume by one size. But, the main thing is that while losing weight, the most problematic areas will be the waist, hips, and upper arms.

This technique does not require preparing complex dishes, so it is ideal for active business people. Despite the low calorie content of the daily diet (no more than 1200 kcal), it contains many tasty foods that will allow you to enjoy eating.

Basic Rules

The main principle of the French diet “On the eve of summer” is separate meals: you are allowed to eat either animal or plant foods at one time. The first will provide the body with proteins necessary for muscles and hematopoiesis, the second - fiber, vitamins and microelements. In addition, when different foods are consumed separately, nutrients are absorbed better and faster. This helps you feel fuller with fewer foods and significantly reduces the calorie content of your daily diet.

• drink unlimited quantities of pure water or tea without sugar;
• replace any product you don’t like with another similar one (vegetables with vegetables, corn flakes with flakes from other cereals, etc.);
• give up sweet fruits;
• pause for 3 hours between meals.

If you are prone to flatulence (bloating), you need to give up raw vegetables and fruits, replacing them with boiled, stewed or baked ones.

Sample menu

Dr. Gursak's French diet requires the following menu.

Breakfasts by day:

1. 1 boiled egg or a piece of lean ham, natural yogurt with pieces of fruit, tea (coffee) without sugar.
2. 1 orange, 2 slices of bran bread, tea (coffee) without sugar.
3. A piece of lean ham, 100 g of low-fat cottage cheese, tea (coffee) without sugar.
4. 25 g of muesli, poured with a glass of tomato juice, 1 banana, tea (coffee) without sugar.
5. Natural yogurt, 1 boiled egg, tea (coffee) without sugar.
6. 25 g of corn flakes covered with milk, natural yoghurt, tea (coffee) without sugar.
7. 1 egg, 100 g hard cheese, tea (coffee) without sugar.

Lunches by day:

1. Vegetable salad with lemon juice and vegetable oil, stewed beets with prunes, fresh fruit.
2. 100 g of boiled shrimp, 100 g of boiled lean meat, natural yogurt.
3. 100 g of boiled champignons with green onions, lemon juice and vegetable oil, stewed cabbage, 2 boiled potatoes, 2 kiwis.
4. 1 boiled egg, 100 g fried fish with onions.
5. 100 g boiled beets with vegetable oil, 100 g rice porridge with soy sauce, 200 ml tomato juice.
6. 1 boiled egg, 150 g stewed liver, natural yogurt.
7. Cabbage salad with lemon juice and vegetable oil, 100 g of fried champignons, 100 g of rice porridge, fresh orange juice.

Dinners by day:

1. 100 g boiled chicken, 50 g hard cheese, 200 ml kefir.
2. 150 g stewed cauliflower with soy sauce, a slice of bran bread, 1 jacket potato.
3. 150 g stewed fish, 200 ml kefir.
4. Vegetable salad with vegetable oil, 1 jacket potato, a slice of bran bread, tea without sugar.
5. 100 g cottage cheese, 50 g hard cheese, natural yogurt.
6. Cabbage salad with parsley and olive oil, a slice of bran bread, 2 kiwis, tea without sugar.
7. 50 g crab sticks, 150 g stewed liver, 200 ml warm milk.

For snacks between main meals, you can drink a glass of any juice, herbal tea, broth from meat, fish or vegetables.

Mini-diet “Spring-Summer”

The weight loss technique called “Spring-Summer” is also carried out after winter - in the spring-summer period, but lasts only 4 days. This option is perfect for those cases when weight loss before a vacation is carried out in an emergency mode. The result of its observance is the loss of 4–7 kg of excess weight. A positive feature of this diet is a complete, balanced and healthy diet, which allows you to repeat the 4-day course as many times as necessary to achieve the desired weight, but with a break of 1-2 days.

Basic Rules

The spring-summer mini-diet is quite simple to follow, but requires several rules:

• the optimal diet is 4 meals a day, which will provide the body with the necessary amount of nutrients that will be consumed and not stored in fat reserves;
• it is necessary to increase the amount of tartronic acid consumed, which can block carbohydrates, preventing the appearance of fatty deposits (the main sources of such acid are apples, cabbage, cucumbers, eggplants);
• Breakfast and lunch should each make up 40% of the total calorie content of the entire diet, so that only 20% of the daily calorie intake remains for dinner;
• You should consume at least 2 vegetables and one fruit per day to provide the required amount of vitamins and microelements.

When calculating the caloric content of a dietary diet, it is always necessary to take into account that energy expenditure significantly exceeds the amount of energy supplied with food. Then the breakdown of your own fat and smooth weight loss will begin.

The optimal daily calorie content of the proposed summer diet is 600 kcal. If you do not exceed it, then weight loss will be 800-1400 g per day.

Sample menu

The menu of this diet consists of low-calorie, but nutritious and healthy dishes prepared with minimal heat treatment. This nutritional system is more aimed at maintaining and strengthening health along with gentle weight loss.

The list of permitted foods and dishes includes:

• vegetable soups;
• grain breads;
• lean poultry;
• fish, seafood;
• vegetables, fruits, herbs;
• nuts;
• lactic acid products.

For drinks, you can drink weak green tea, a decoction of dried fruits, mineral and purified water.

A sample menu of these products looks like this:

• breakfast (160 kcal) – apple salad with cinnamon and 1 tsp. honey, 200 ml milk;
• lunch (160 kcal) – 250 ml yogurt, green tea;
• lunch (190 kcal) – vegetable soup, 100 g of boiled veal;
• dinner (85 kcal) – 150 g of beet salad with low-fat sour cream.

• breakfast (75 kcal) – fresh cucumber salad with herbs, 4 buckwheat bread or 2 slices of rye bread;
• lunch (225 kcal) – 200 ml orange juice, 100 g low-fat cottage cheese;
• lunch (200 kcal) – 200 g of baked fish fillet, 200 ml of kefir;
• dinner (100 kcal) – fruit salad of pear, apple and half an orange, seasoned with 1 tsp. honey and 3 tbsp. l. low-fat yogurt.

• breakfast (180 kcal) – a serving of rice porridge with milk, green tea;
• lunch (115 kcal) – 100 g of low-fat cottage cheese with a handful of raisins;
• lunch (160 kcal) – a portion of chicken broth, 2 boiled eggs;
• dinner (100 kcal) – 100 g of boiled chicken breast with herbs.

• breakfast (195 kcal) – a portion of oatmeal, radish salad;
• lunch (85 kcal) – apple, 200 ml water with 1 tsp. lemon juice;
• lunch (200 kcal) – 200 g of boiled shrimp, 200 g of seaweed;
• dinner (90 kcal) – 0.5 liters of kefir.

The effectiveness of this menu is based on the presence of raw vegetables and fruits in it, the digestion of which requires considerable energy expenditure. In addition, many components of the diet - beets, radishes, seaweed, pears, apples - are themselves capable of burning fat. Also, the minimum calorie content of a balanced diet ensures stable and healthy weight loss.

The easiest

The special summer diet, developed by Russian nutritionists, is called easy for the reason that it is very easy to follow, although it is quite difficult to maintain. The positive thing is that it is observed during the hot season, when the appetite itself decreases. In addition, motivation is added by the fact that in just 7 days you can lose 7 kg, while significantly improving your health and appearance.

Basic Rules

The power supply system is based on the following principles:

• only fresh local vegetables, fruits, berries and low-fat lactic acid products are consumed as a source of protein;
• You can drink clean water, freshly squeezed juices, herbal infusions without salt or sugar;
• For dressing salads, only yogurt or 0% fat kefir is used.

Any other food, as well as potatoes, grapes, bananas, is completely excluded from the diet.

Sample menu

There is no strict menu in this weight loss system; you can create it yourself, guided by the above rules and personal preferences. An approximate diet for a week could be like this:

Days 1 and 5 – vegetable, you can only eat vegetables (except potatoes) fresh or boiled and stewed:

• breakfast - fresh vegetable salad with herbs;
• lunch – carrot salad with yogurt;
• lunch – stewed cabbage;
• afternoon snack - boiled beet salad with garlic and kefir;
• dinner – grilled vegetables.

Days 2 and 6 – fruit, you are allowed to eat no more than 2 types of fruit (except bananas):

• breakfast - apple and peach salad with yogurt dressing;
• lunch – apple, 200 ml peach juice;
• lunch – baked apples;
• afternoon snack – 200 ml peach juice with pulp;
• dinner – apple or peach, 200 ml of kefir.

Day 3 – berry day, you can eat any berries (except grapes):

• breakfast – low-fat cottage cheese with berries;
• lunch – 200 ml berry juice;
• lunch – 200 ml of yogurt, berry salad;
• afternoon snack - several types of berries;
• dinner – 200 ml of smoothie made from kefir and berries.

Day 4 – protein, the diet consists entirely of low-fat lactic acid products:

• breakfast – 100 g of cottage cheese, herbal infusion;
• lunch – 200 ml yogurt;
• lunch – 200 g of cottage cheese with dry seasonings or garlic, seasoned with kefir;
• afternoon snack – 200 ml fermented baked milk;
• dinner – 100 g of unsalted cheese, 200 ml of kefir.

Day 7 – juice day, you can drink only one type of juice (vegetable or fruit).

When following this diet, it is recommended to introduce more vegetables into the diet and avoid overly sweet fruits. This will have a slight effect on the feeling of hunger, but it will significantly reduce the daily caloric intake and allow you to achieve more noticeable results.

After vacation

In most cases, especially when there was an urgent weight loss before the vacation, after the vacation the weight returns or is simply gained due to gastronomic liberties. Therefore, the diet after the holiday becomes no less popular than the one that was used in its run-up. One of the best weight loss systems during this period is considered to be a quick rehabilitation diet for 10 days.

Basic Rules

This weight loss technique is a combination of several mono-diets. On each of the 10 days, it is necessary to consume a certain type of food, which will ensure high-quality cleansing, acceleration of metabolism and active burning of fat gained during the rest period.

During the diet, the following rules must be observed:

• start every morning with a glass of warm water, in which 1 tsp is diluted. honey and lemon or lime juice;
• drink at least 2 liters of healthy liquid daily (pure water, unsweetened herbal infusions, etc.).

You also need to increase your physical activity through morning jogging, fitness classes or other sports.

Sample menu

The daily diet should be as follows:

• breakfast – oatmeal steamed with boiling water (3 tbsp.);
• then for all meals - only apples.

Day 2 – throughout the day, buckwheat porridge is consumed, prepared by steaming overnight (1 glass per 2 glasses of boiling water). It is better to avoid salt and replace it with dry spices.

Day 3 – during the day you need to eat 600-700 g of boiled skinless chicken breast. The use of salt is also undesirable; spices are acceptable.

Day 4 – the diet consists of 800 g of fresh or boiled vegetables. The requirements for seasonings and spices are the same.

Day 5 – you can only eat rice, soaked overnight (1 cup of cereal) and cooked in the morning without salt. Also, in the morning and evening, prepare an infusion of prunes (5-6 pieces per 0.5 cup of boiling water). Take the first portion at night, the second the next morning.

• on an empty stomach - instead of water with lemon and honey, eat prunes and drink the infusion;
• breakfast (after 20 minutes) – 150 g of yoghurt with bran;
• during the day - 200 g of cottage cheese, 150 g of yogurt, 40 g of hard cheese in any order.

Day 7 – during the day, only 800 g of fresh or boiled vegetables are consumed without salt, but with spices.

Day 8 – throughout the day you need to eat buckwheat porridge, prepared by steaming at night (1 cup per 2 cups of boiling water).

Day 9 – the entire diet consists of 600-700 g of boiled skinless chicken breast. The use of salt is also undesirable; spices are acceptable.

Day 10 – only apples (1–1.5 kg).

Thanks to this diet, you can quickly get rid of excess weight gained during the holidays. To maintain the results obtained, it is recommended to carry out the diet every 3 months.

In addition to these diets, which are used mainly to quickly normalize body weight and improve the silhouette of the figure before or after a vacation, there are also a large number of summer weight loss methods. There is no way to describe them all, so it is worth paying attention to the best summer techniques, most of which have an optimal duration of 7 days.

The best summer diets for 7 days

Summer is a time when the realization that you urgently need to lose weight comes already when you need to switch to a lighter wardrobe. In such cases, you need quick, and, most importantly, comfortable diets that will help you lose a few kilograms without stress for the body and psyche.

An important feature of the methods given below is that they are based on foods rich in the “happiness hormone” serotonin and substances with an antidepressant effect - tryptophan, zinc, selenium, folic acid, B vitamins. That is why even quite strict restrictions are tolerated during this period more easy and do not lead to breakdowns.

There are several basic conditions for the effectiveness of all “happy” summer weight loss systems:

• drink a glass of water every morning;
• give up snacks because you have “nothing to do” or are in a bad mood;
• prevent the development of a strong feeling of hunger by providing fractional meals as needed;
• stop eating 4 hours before bedtime.

At night, you can only drink unsweetened herbal tea, preferably with a laxative effect. Hibiscus or a mixture with senna leaf and garcinia cambogia are great for this.

All the diets below are designed for 7 days and an average loss of up to 5 kg of excess weight. To prevent the weight from returning, it is recommended to engage in fitness both during the weight loss process and after its completion.

European happy diet

The “happy” method of losing weight in its European version is the most gentle and varied in the composition of products of all the proposed diets of this type. It is based on a fairly large list of products and provides a wide selection of dishes.

Basic Rules

The list of products allowed “for happiness” includes:

• fresh berries and fruits (except bananas);
• lean meat and fish;
• eggs;
• seafood, pressed seaweed;
• some vegetables (carrots, broccoli, cauliflower, tomatoes, celery, arugula, spinach, peppers, asparagus, greens);
• cottage cheese, low-fat varieties of hard cheese;
• brown rice, non-instant oatmeal;
• olive oil, soy sauce;
• drinks: fresh juices, low-fat kefir, green tea, natural coffee, dry red wine.

At the same time, any fatty and sweet foods, mushrooms, legumes, dried fruits, strong alcohol, nuts, sauces, and baked goods are prohibited.

Sample menu

The daily diet can be compiled according to the following scheme:

• breakfast (30 minutes after drinking water) – 2 boiled eggs or 100 g of low-fat cottage cheese with 1 tsp. honey, natural coffee;
• lunch – 200 g of Greek salad or 200 g of oatmeal steamed with boiling water (not instant), 250 ml of grapefruit juice;
• lunch - a steamed portion of fish with rice, seasoned with soy sauce (as an option - boiled beef liver with carrot salad or boiled chicken fillet in okroshka with kefir);
• dinner - seafood, 2 boiled eggs, 100 g of hard cheese, a glass of dry red wine (if you abstain from alcohol - 200 ml of kefir or vegetable juice).

All dishes should be prepared in “healthy” ways (boiling, baking, steaming) and with a minimum amount of salt. Vegetables and fruits are consumed raw.

"Tropicana"

This technique is a “colonial” version of the European happy diet, which also includes foods with invigorating and antidepressant effects, but is the complete opposite of the previous version.

Basic Rules

When “tropical weight loss”, the emphasis is on nuts rich in selenium - Brazil nuts, cashews, macadamia. Due to their high calorie content, they perfectly saturate and at the same time supply the body with most of the necessary substances. Since nuts replace almost all other products in the diet, Tropicana cannot be followed for more than 7 days.

Sample menu

When preparing a diet, in addition to nuts, bananas are used, which are also very high in calories and contain many substances that cause a feeling of happiness. These are practically all the foods that can be consumed during a tropical week. This diet can only be supplemented with orange and yellow fruits, consumed whole or in the form of juices.

A sample menu could be as follows:

• breakfast – banana, a handful of cashews, tea or coffee without additives;
• lunch – 250 ml citrus juice;
• lunch – salad of passion fruit, persimmon, banana, seasoned with lemon juice, a handful of nuts, 250 ml of peach juice with pulp;
• afternoon snack – banana, a handful of nuts;
• dinner – 1 grapefruit, a handful of nuts, 250 ml of pineapple juice.

Bread diet

You can lose weight by summer on a bread diet quite quickly and effectively. The bread weight loss system, developed by Israeli nutritionist Olga Raz-Kestner, helps you lose excess weight comfortably, and also helps increase serotonin and improve your mood. This technique is direct proof that carbohydrates are not among the main enemies of a slim figure, and you can lose weight with pleasure, without experiencing a constant feeling of hunger.

Basic Rules

A high-carbohydrate diet is an ideal solution for normalizing the weight of people who cannot withstand any diet program due to the lack of sweets in it, which contribute to the production of the happiness hormone. However, all sweet foods are high in calories, while bread contains enough serotonin and few calories.

The basic rules of the bread diet, which must be followed without fail, include the following:

• lack of hunger - the entire daily diet is divided into portions and consumed evenly throughout the day at intervals of 3-4 hours;
• consumption of low-calorie bread (up to 45 kcal per 100 g) in the amount of 3-4 slices at a time, while the daily norm for women is 8-12 slices, for men - 12-16;
• once a day – 200 g of fruit;
• liquid norm - at least 2 liters, including water, tea, vegetable juices (1 cup of coffee is allowed);
• the basis of the diet is a large amount of fresh, boiled, baked, stewed or steamed vegetables;
• the presence in the daily menu of 200 ml of low-fat lactic acid drink (yogurt, kefir, fermented baked milk);
• three times a week, one serving of bread can be replaced with a piece of lean meat or fish, and on “non-meat” days you need to eat 1 boiled egg;
• complete exclusion from the menu of all harmful products - alcohol, fatty and sweet foods, butter, smoked meats, fast food.

Suitable for consumption are rye, wheat, whole grain bread and diet bread. If the product has a higher calorie content, its quantity must be proportionally reduced. Muffins, loaves and other bakery products with a high glycemic index are completely excluded.

Sample menu

The main components of the daily diet are fairly easy-to-prepare vegetable dishes and bread slices, greased with a thin layer of dressing, which can be used as:

• vegetable caviar;
• curd mass with seasonings;
• avocado paste;
• mustard;
• low-fat mayonnaise;
• ketchup.

A sample menu looks something like this:

• lunch - orange;
• afternoon snack – vegetable salad;

• breakfast – a portion of bread with dressing;
• lunch – carrot salad;
• lunch – stewed cabbage, a portion of boiled meat;
• dinner – 200 ml kefir;
• second dinner - apple.

• breakfast – a portion of bread with dressing;
• lunch – 3-4 plums;
• lunch – 1 boiled egg, a portion of bread with dressing;
• afternoon snack – vegetable stew;
• dinner - a portion of bread with dressing;
• second dinner – 200 ml of natural yoghurt.

• breakfast – a portion of bread with dressing;
• lunch – 200 ml of natural yoghurt;
• lunch – vegetable salad, a portion of fish;
• afternoon snack - a portion of bread with dressing;
• dinner - cabbage salad;
• second dinner – 1 pear.

• breakfast – a portion of bread with dressing;
• lunch – 0.5 grapefruit;
• lunch – a portion of bread with dressing;
• afternoon snack – vegetable stew;
• dinner - a portion of bread with dressing;
• second dinner – 200 ml of natural yoghurt.

• breakfast – a portion of bread with dressing;
• lunch - vegetable salad;
• lunch – a portion of meat with broccoli;
• afternoon snack - a portion of bread with dressing;
• dinner – 200 ml fermented baked milk;
• second dinner – 3-4 apricots.

• breakfast – a portion of bread with dressing;
• lunch - cabbage salad;
• lunch – 1 boiled egg, a portion of bread with dressing;
• afternoon snack – 0.5 grapefruit;
• dinner - a portion of bread with dressing;
• second dinner – 200 ml of kefir.

To exit the diet, you need to gradually replace the “bread portion” with the following dishes:

• a portion of rice, oatmeal or buckwheat porridge;
• medium-sized boiled potatoes;
• a glass of legumes;
• 2 tbsp. l. muesli.

The main advantage of bread weight loss is freedom of choice and psychological understanding that bread is allowed to be consumed by the rules. As a result, in 1 week you can lose about 5 kg of excess weight, which is a pretty good result, considering the benefits mentioned above.

Despite the fact that all of the above weight loss programs are quite effective for getting your figure in order on the eve of summer, before or after a vacation, the most “summer” diets are those that are based on the consumption of seasonal vegetables, fruits, and berries.

Summer seasonal

Such diets are the most healthy and affordable, but at the same time very effective. First of all, these are methods of losing weight using juices, strawberries, cherries, currants, apricots, herbs and many other similar programs.

Juice

It is advisable to carry out juice diets in the summer for the reason that they should all be based exclusively on natural freshly squeezed drinks, which should be consumed immediately after preparation. Packaged juices made from concentrates, lots of sugar and food additives will not help you lose weight.

Basic Rules

There are two ways to lose weight with juices:

• replacing 1-2 meals with a glass of juice, and otherwise eating as usual - this is a rather lengthy process, the results of which largely depend on the overall calorie content of the diet and adherence to the principles of proper nutrition;
• Make up your entire daily diet from only 2–3 liters of juice and drink them evenly throughout the day, without consuming any other food other than clean water, herbal infusions, and green tea.

The first option is not suitable for quick weight loss before a vacation. It is best used throughout the summer when freshly squeezed fruit and vegetable juices are most available. This method of losing weight will help you easily and comfortably get rid of a few extra pounds and saturate your body with essential vitamins.

The second technique is called “jusing” and is quite tough. At the same time, it can provide fairly rapid weight loss if you need to reduce your volume in order to look good in summer outfits.

You cannot suddenly switch to a strict juice diet. You need to prepare for juicing:

• during the preparatory week, gradually reduce the consumption of food of animal origin;
• 3 days before the start of the weight loss process, start drinking 2 glasses of juice daily;
• On the eve of the event, arrange a fruit and vegetable fasting day.

Sample menu

You can use any juices for weight loss and combine them to your liking. The main thing is that they are natural, freshly prepared and do not cause allergies. It is advisable to dilute them half and half with water, especially beetroot and all citrus fruits. Vegetable juices with pulp are more beneficial for weight loss.

The juice day diet is very simple: 2–3 liters of juice are diluted with water, divided into equal portions and drunk throughout the day. If complete refusal of food is difficult to bear, you can add 1-2 servings of light vegetable salad to the menu.

A strict juice diet should not last more than 3 days. During this period, you can lose 2-3 kg of excess weight. The exit from juicing should also be smooth - first add a little oatmeal and fermented milk products. Then 1-2 usual foods per day are gradually introduced.

Strawberry

Strawberries are a very tasty, aromatic berry that almost everyone loves. Therefore, you can lose weight with it with great pleasure. The duration of such a diet is 4 days, during which you can lose 2-3 excess kilograms, while simultaneously saturating the body with vitamins.

Basic Rules

When using the strawberry diet, it is necessary to take into account that the basis of its diet is highly allergenic foods. Strawberries themselves are one of the biggest allergens on the list of berries, which also includes oranges, honey, eggs, fish, and dairy products. Therefore, before using this technique, you must ensure that there are no allergic reactions to all menu components.

In addition, it is not advisable to switch to a strawberry diet if you are prone to any allergies.

Sample menu

The diet of the strawberry food system may be as follows.

• breakfast - salad of 250 g of strawberries, banana and apple, seasoned with low-fat natural yogurt;
• lunch – 100 g strawberries, blended with 100 ml milk and 0.5 tsp. honey;
• lunch - 100 g turkey fillet, 400 g vegetable salad of boiled asparagus with cucumber, herbs and 1 tsp. olive oil, 150 g strawberries;
• afternoon snack – 150 g strawberries, whipped with 75 g natural yogurt, 0.5 tsp. honey and 2 tbsp. l. corn flakes;
• dinner - 3 jacket potatoes, 150 g of celery and onion salad, 100 g of strawberries, whipped with 50 g of natural yogurt and 50 g of cottage cheese.

• breakfast – 2 slices of bran bread, 50 g of cottage cheese, 150 g of strawberries;
• lunch – 150 g of strawberry puree mixed with 50 ml of low-fat yogurt and 100 ml of pineapple juice;
• lunch – 2 thin pancakes filled with 200 g of mashed strawberries and 50 g of applesauce;
• afternoon snack - 150 g strawberries, whipped with 150 ml skim milk and 1 tsp. honey;
• dinner – 300 g vegetable salad of sweet peppers, tomatoes and herbs, 100 g strawberries, 50 ml natural yogurt, 4 breads.

• breakfast – 2 tbsp. l. oatmeal, poured with 100 ml of skim milk, fruit salad of 150 g of strawberries, banana and 100 g of low-fat cottage cheese;
• lunch – 150 g of pureed strawberries with 150 ml of natural yogurt and 1 tsp. honey;
• lunch – fruit salad of 250 g melon and 150 g strawberries, seasoned with low-fat fermented baked milk;
• afternoon snack - smoothie made from 200 ml orange juice and 200 g strawberries with 1 tsp. honey;
• dinner – 200 g vegetable stew, 2 slices of bran bread, 150 g strawberries.

• breakfast – 2 slices of bran bread, 50 g of cottage cheese, 30 g of hard cheese, 100 g of strawberries;
• lunch - fruit salad of orange, apple and 100 g of strawberries, seasoned with 100 ml of natural yogurt;
• lunch – 100 g of baked fish, 100 g of vegetable salad, seasoned with 1 tsp. olive oil, 150 g strawberries;
• afternoon snack – 300 g strawberries, 100 ml natural yogurt;
• dinner – 150 g vegetable salad, 50 g cottage cheese, 50 ml natural yogurt, 150 g strawberries.

The strawberry diet is low-calorie - the energy value of its daily diet is about 1200 kcal. At the same time, the menu is quite varied and balanced, so it is tolerated by the body quite easily, without stress and a strong feeling of hunger.

Currant

Currants are the record holder among berries for the content of ascorbic acid and other vitamins. In addition, it is low in calories, so during the season it is widely used for weight loss. The currant diet is quick - it lasts only 4 days, but it is quite effective, since it allows you to lose 1 kg per day.

Basic Rules

To lose weight, you can take any currant - white, red or black, choosing it at your own discretion. But it is best to use a combined option:

• on the first day - white;
• in the second - black;
• in the third - red;
• in the fourth - a mixture of all types.

The diet of the currant weight loss method is quite meager, it contains practically no carbohydrates, so it is difficult to tolerate. It is also not recommended to indulge in currants if you have diseases of the gastrointestinal tract, liver and kidneys.

Sample menu

The main meals for each day should be:

• breakfast – 1 boiled egg, 30 g of hard cheese, a glass of currant compote without sugar;
• lunch – 100 g of boiled poultry or fish, cucumber salad, 300 g of currants;
• dinner – 100 g of cottage cheese, 100 g of currants.

As a snack between main meals, you are allowed to consume only 100 g of currants, as well as drink clean water without restriction.

Apricot

Apricots are good for weight loss due to the presence of a huge amount of potassium salts in them, which actively promote the absorption and digestion of carbohydrates. In addition, these fruits are rich in magnesium and phosphorus, so they are great for helping overcome stress associated with the weight loss process. Eating these fruits cleanses the body of cholesterol and excess fluid, which makes them an excellent basic component of a weight loss diet.

Basic Rules

The apricot diet is designed for 5 days, during which you can lose 5 kg of excess weight. During this period, it is allowed to consume vegetable and meat dishes, fish and dairy products. But all dishes should not contain excess fat, sugar, or salt. You should also avoid processed foods, fast food and other foods that are harmful to your figure.

Sample menu

The apricot diet consists of 4 meals.

• breakfast – 100 g low-fat cottage cheese, coffee or tea without sugar, 300 g apricots;
• lunch – a slice of whole grain bread with cheese, 200 ml of milk;
• lunch - vegetable soup, 200 g of boiled veal, fresh vegetables, 300 g of apricots;
• dinner - 200 ml low-fat yogurt, 200 g fruit salad with apricots.

• breakfast – 100 g of boiled rice, 300 g of apricots, coffee or tea without sugar;
• lunch – a slice of whole grain bread with a piece of fish, coffee or tea with milk;
• lunch - vegetable broth, 200 g of boiled fish fillet, 150 g of cucumber salad with celery, 300 g of apricots;
• dinner – stewed zucchini, 200 grams of apricots.

• breakfast – 1 boiled egg, 300 g of apricots, coffee or tea without sugar;
• lunch – 200 ml low-fat yogurt;
• lunch – 150 g of boiled breast, vegetable soup, 300 g of apricots;
• dinner – 200 ml low-fat kefir, 200 g fruit salad with apricots.

• breakfast – 150 g of cottage cheese, 300 g of apricots, coffee or tea without sugar;
• lunch – a slice of whole grain bread with hard cheese, 200 ml of fresh fruit;
• lunch - vegetable broth, 150 g of boiled fish, tomato and onion salad, 300 g of apricots;
• dinner - boiled broccoli, 300 g of apricots.

• breakfast – 150 g of boiled rice with prunes, 300 g of apricots, herbal tea;
• lunch – a slice of whole grain bread with ham, 200 ml of milk;
• lunch – 200 g vegetable stew, 100 g boiled chicken breast, 300 g apricots;
• dinner - 100 g fish broth, 300 g apricots.

Apricots are also ideal for fasting days. Thanks to their beneficial composition, they help not only lose weight, but also significantly improve your health, improve your appearance and mood.

On cherry

Cherries appear in early summer, so they can be an excellent option for losing weight before the holidays. At the height of the season, cherries have a reasonable price, which makes them an excellent component of the diet, and the technique itself accessible to everyone.

Basic Rules

The duration of the cherry diet is 7 days, weight loss is 3–4 kg. During this period, it is mandatory to consume cherries, juice or compote from them in large quantities. Additionally, meat dishes, dairy products and vegetables are introduced into the diet. Porridge is allowed only for breakfast.

The following are completely excluded from the menu:

• sweets;
• flour products;
• canned food, smoked meats;
• store-bought seasonings and sauces.

All dishes should be low-fat, not spicy and not too salty.

Sample menu

• breakfast – 300 g of cherries, 100 g of oatmeal (can be replaced with the same amount of low-fat cottage cheese or 200 ml of natural yogurt);
• lunch – 200 ml of vegetable soup, 200 g of boiled chicken breast or lean fish, 200 ml of juice or cherry compote;
• afternoon snack – 300 g cherries;
• dinner - vegetable salad, 200 g of boiled breast or lean fish, 200 ml of low-fat kefir.

During the period of weight loss, you need to drink at least 2 liters of healthy liquid, including clean water, herbal infusions, cherry juice and sugar-free compote.

The cherry diet is quite easy to tolerate because it is well balanced and is not associated with severe hunger. At the same time, it does not contain “fast” carbohydrates and other foods harmful to the figure, so losing weight on cherries is very effective.

Green

The method of losing weight on greens is very strict, therefore it requires good health, great willpower and an irresistible desire to look beautiful on the beach.

Basic Rules

The greens diet can be followed for no more than 7 days. This is the duration that is considered optimal for effective weight loss. It allows you to get rid of 5–6 kg, saturating the body with many useful substances contained in greens, in particular, chlorophyll, magnesium, potassium, and phosphorus. However, it does not provide a sufficient amount of protein, so it should be observed in the absence of significant physical activity.

Sample menu

To lose weight on a green diet, you need to consume 0.5 kg of greens and green vegetables in any form every day for a week. Vegetables and herbs can be eaten fresh, made into salads or purees, or stewed. Dishes should be seasoned with a small amount of vegetable oil, since most of the vitamins contained in such products are fat-soluble and are absorbed only with fats.

The specified amount of food is divided into equal portions and consumed throughout the day. You also need to drink at least 2 liters of liquid, including clean water and herbal infusions.

It should be taken into account that when consuming a large amount of greens, the body receives a lot of fiber, which can both improve digestion and cause problems in the form of diarrhea, constipation or bloating.

Grinded

Similar to the green diet is the so-called “grated” diet, which also involves eating plant foods, but not only green foods, but a variety of vegetables, fruits and herbs.

Basic Rules

In a strict version, this nutritional system can last no more than 7 days and requires giving up all edibles, except puree from the specified products in any combination. In a week of such a summer diet, you can lose up to 5–7 kg of excess weight. And fruit and vegetable purees with the addition of greens consumed during this period will additionally cleanse the body of toxins and normalize intestinal function.

Sample menu

To create a daily menu, you are allowed to combine different vegetables, fruits and herbs to get a sour, sweet or other taste. During the day, you can consume only 0.5 kg of these products, distributing them into equal portions. At the same time, the energy value of the daily diet should be no more than 1000–1200 kcal. Since the largest amount of carbohydrates is found in fruits, it is recommended to use them to a minimum - only to improve the taste of the finished cocktail.

It should also be taken into account that switching to such a food system can cause disruption of digestive processes. Allergy sufferers need to carefully select the components of their diet, avoiding those that can cause negative reactions.

Quitting the diet

All nutritionists pay great attention to those losing weight on the need to properly exit the diet. This rule must be observed especially after strict diets with significant restrictions. In any case, the duration of the exit should at least correspond to the duration of the weight loss process itself.

The exit from any summer diet is based on the following principles:

• the introduction of prohibited foods into the diet should be gradual - 1-2 items per day;
• refusal of vegetables, fruits, and berries present in the diet menu is not at all necessary - the achieved result will last longer if you continue to eat properly;
• During the transition period, it is important not to reduce, but rather even increase physical activity in order to maintain a balance between the amount of energy incoming and expended.

A huge advantage of summer diets is that you don’t have to quit them completely. It is enough to add the main missing products to your diet to make it more balanced.

Then any such technique will become a way of life, which will ensure good health, stable weight and beautiful appearance for many years.