If you want to become a little slimmer than we are, you should turn to the traditions of the good old Britain. The English diet for 21 days will help you! This diet is sparing not only for the body, but also for our wallet - the products used in the English diet are the simplest. The only thing that she does not spare is the extra pounds.
The English diet for 21 days is gentle, but very efficient system weight loss, the essence of which is the alternation of protein and fruit and vegetable days.
The essence of the English diet for 21 days
When choosing diets, you need to be careful not to harm your body. You can't give up too many foods - we need them. Therefore, the English diet for 21 days can be the lifeline that was thrown to us from the shores of Foggy Albion.
What is the principle of the English diet for 21 days? In the change of protein and vegetable days, and the bulk of the calories should be obtained in the evening, breakfast should be as light as possible and not high in calories. Foods high in protein make up the bulk of the diet, which can be classified as a carbohydrate-free diet.
The duration of the English diet in this case, as the name suggests, is 21 days. During this time, it is quite possible to part with 10 kg, but if you give yourself indulgence and do not strictly follow the chosen diet, then the result will be more modest.
Due to stress and lack of salt, you should not repeat the diet earlier than a year later. However, some make it their style of eating, but you should not rush to this extreme. Although a temporary restriction in the amount of salt can be beneficial, a long absence of it in dishes can seriously harm the body.
Of course, having at least minor problems with the stomach, gallbladder, etc., you should think more than once whether it is worth going to such food restrictions. In any case, consulting a doctor will save you from possible problems.
English diet menu for 21 days
You must adhere to the following rules:
- 1 Fried and fatty foods should be excluded completely;
- 2 You need to cook food for a couple, it is possible to bake or stew;
- 3 Drink at least 2 liters of pure water during the day;
- 4 Take additional multivitamins.
This diet offers three menu options. Dairy days are the first 2 days, then 3 days of meat days, five more - fruit and vegetable days, so the first 10 days of the diet will end. Then 4 days of meat, 6 days on the table of fruit and vegetable dishes, and the final 1 day again milk.
Dairy days:
- 8.00 - a glass of milk with bread;
- 13:00 - a glass of milk;
- 16:00 - a glass of milk with bread;
- 19:00 - a glass of milk;
- before bed - a glass tomato juice.
Meat days:
- 8.00 - coffee with milk without sugar, toast, 10 g of butter and 15 g of honey (half a tablespoon);
- 13:00 - a plate of meat or fish broth, 150-200g of boiled meat or fish, 2 tbsp. green peas, a piece of bread;
- 16:00 - a glass of milk or tea, 15 g of honey;
- 19:00 - 2 eggs or 50g of cheese (meat, fish, low-fat ham) or a glass of kefir; toast.
Fruit and vegetable days:
- 8.00 - 2 oranges or 2 apples;
- 13:00 - a bowl of vegetable soup without potatoes with 1 tbsp. vegetable oil; vinaigrette or vegetable stew in vegetable oil; toast;
- 16:00 - any fruit, except bananas;
- 19:00 - vegetable salad, half 1 tbsp. honey, a cup of tea.
21 day weight loss program is a fairly common method of getting rid of excess weight. Its advantages include the most smooth weight loss, which has a minimum level of stress for the body. Most of the diets that are designed for 21 days involve a special menu. However, there are those nutrition systems where the main principle is not how much food you eat, but what exactly and in what form. About the most popular methods and methods of losing weight and will be our today's conversation.
The system of separate nutrition is by no means new and has long been used by leading nutritionists as effective method obesity treatment. It is based on the separate consumption of protein and plant foods. Thus, your menu will consist of meat, fish, eggs and dairy products one day, and vegetables and fruits the second.
What recipes are useful here? Let's take an example of a menu.
protein day
- Breakfast: ham slice, boiled egg, natural yogurt.
- Lunch: 200 g baked chicken with vegetables (without potatoes).
- Dinner: a serving of cottage cheese.
carb day
- Breakfast: millet porridge with dried fruits.
- Lunch: stewed vegetables with rice.
- Dinner: grated beetroot salad with spices and garlic.
Separate meals included system of many programs for weight loss, but is used in different ways. This is especially clear in example of the American English diet.
English diet for 21 days
The basis of this diet program is the separate consumption of protein and plant foods in limited quantities. Most nutritionists characterize it as a low-calorie, fractional diet.
The nutrition system during this diet involves the division of 21 days into certain blocks or stages that have their own special detailed menu. The first two days are considered unloading, with a minimum of calories. The main food during unloading is kefir, milk or tomato juice (no more than 1 liter per day).
At the second stage, which lasts 8 days, preference should be given to protein animal food. These are lean meat, fish, eggs and dairy products. You can diversify your diet with unsweetened tea and green leafy vegetables.
At the third stage, you should eat only vegetables. This stage lasts 10 days and involves the consumption of any plant foods in permitted quantities.
This diet ends with a fasting day. The maximum plumb line is 10-12 kg.
Unlike the previous one, this program is more gentle. Its advantage is a fairly extensive menu with minimal calorie restriction. This diet is rightfully considered to be the closest to proper nutrition, which means that it can not be limited to 21 days.
The basis of this diet is the separate consumption of proteins and carbohydrates, which should be alternated every other day. That is, today you eat meat, fish and dairy products, and tomorrow vegetables, fruits and cereals. This is quite convenient, because such food can not be called either meager or monotonous.
Chinese diet for 21 days
This kind diet food involves the division of food consumption depending on the time of day. Most food can be consumed at lunch, followed by breakfast, but for dinner it is better to do with a light snack. The menu on this diet is quite varied, but it should be repeated periodically. For example, on days 7, 14 and 21, you should use the same as on day 1.
Buckwheat diet for 21 days
This type of diet can be safely attributed to mono-diets. The basis of the menu is buckwheat, which should not be boiled, but soaked overnight. On the day you need to eat 2 cups of cereals prepared in this way. Of course, with such a diet, the number of calories is minimal, but the feeling of hunger is very high. If you are completely unbearable, the diet should be diversified with lean meat, vegetables and dairy products. However, the total amount of food eaten should be equal to the same 2 glasses. This means that if you ate an apple, then its weight should be subtracted from the required amount of buckwheat.
The buckwheat diet is suitable for people with great willpower who are ready to achieve results at any cost. And it will definitely be, because with such a diet it is quite possible to lose up to 15 kg in 21 days.
It is quite difficult to call this nutrition system a diet, because it is based on proper nutrition. Fatty, starchy, sweet, as well as soda, alcohol and coffee should be removed from the daily diet. All permitted foods (vegetables, meat, cereals) should be consumed in any quantity, making sure that daily calorie content did not exceed 1200. It is also very important to eat fractionally 5 times a day.
With such a diet, a special place is given to the drinking regime - at least 1.5 liters of pure non-carbonated water should be drunk per day.
The total estimated plumb line is 6-10 kg (depending on the initial weight).
This diet, although it does not give stunning results (unlike the Japanese or dead), but it does not have a detrimental effect on the body. All nutrition recommendations are selected in such a way as to minimize stress and make losing weight as comfortable as possible.
Diet "Beloved"
This is a nutrition system that consists of several blocks of mono-diets. On the first day you eat exclusively liquid food, in the second - vegetables, in the third - fruits, in the fourth - protein products. This block should then be repeated until desired results. And of course they will. For 21 one day you can get a plumb line of 10-15 kg.
Diet Marve Oganyan
It is rather difficult to call such food a diet, because at its core it is therapeutic fasting. For 21 days you will not have to eat any food, you will cleanse your body with unsweetened teas. Such a drink should be brewed with herbs (thyme, oregano, mint, lemon balm are suitable) with the addition of a few drops of lemon juice and a small amount of honey.
A prerequisite for such a diet is cleansing enemas, which should be done daily.
Such extreme weight loss is not shown to everyone. To do this, you must be a completely healthy person. It should also be understood that the exit from fasting will be phased.
This type of diet food is probably the most popular among those who want to quickly say goodbye to overweight. However, not everyone manages to finish the 21-day marathon without harm. This type of diet is absolutely contraindicated for people with kidney disease, as an abundance of protein foods can aggravate the problematic condition of this organ.
The usual diet with such a diet is meat, fish, eggs, dairy and sour-milk products. But vegetables, fruits, cereals and cereals are under the strictest ban.
A striking example of such a carbohydrate-free program can be egg diet. As you understand from the name, the basis of the daily diet is eggs. They can be boiled or steamed in in large numbers. You can supplement the daily menu with unsweetened tea and boiled meat. The introduction of other foodstuffs is impractical and unacceptable.
The effectiveness of such a program is stunning - up to 16 kg in 21 days. However, there are also disadvantages - a monotonous menu and a high risk of complications in the functioning of the kidneys and liver.
Drinking diet for 21 days
It can be attributed to both carbohydrate-free and separate nutrition systems. The peculiarity lies in the fact that all products enter the body exclusively in liquid form. Such nutrition removes all toxins from the body, so it is often included in various Detox programs.
Dairy and kefir are considered bright representatives of drinking systems. They suggest a strictly limited diet without the introduction of any additional products. Not everyone can withstand such nutrition, so there are lightweight options. They are based on a variety of smoothies from fermented milk products, fruits and vegetables.
Diet "Alternation" for 21 days: alternation of protein-carbohydrate food
A lot of weight loss programs have similar principles of eating food. Their basis is the alternation of food of animal origin, rich in proteins, with vegetables. It can be like a daily change of carbohydrate and protein diet, and a special system where monotonous food is consumed for several days in a row.
A striking representative of such programs can be considered a diet "21 kg in 21 days." It not only uses the principle of alternating different products, but also imposes a severe restriction on calorie intake. Nutrition in such a framework is bearing fruit - in three weeks you can lose 10-15 kg of excess weight (and if your weight has exceeded 100 kg, then you can lose all 20).
The disadvantage of such a weight loss program can be not only a constant feeling of hunger (and it will definitely be), but also a quick return of lost kilograms.
Any diet is stressful for your body, so its choice should be approached as responsibly as possible. Before changing the diet, you should consult with your doctor. It will help you choose the most gentle power system that is right for you.
idea to create a new effective diet arose from a group of colleagues of doctors and one volunteer who decided to try its result on himself. A creative team consisting of a therapist, endocrinologist, urologist, cardiologist and allergist set the task of developing a truly effective diet for the average city dweller.
In our case, the average is sedentary Human office worker, which eats haphazardly or where and what it takes. About the benefits morning run or at least charging, our person has heard enough, but once again promises himself to start classes from next Monday. And it's no secret that, often sitting at the TV, he eats a lot of sweets, and on weekends and at parties he treats himself to fatty high-calorie foods, completing the meal with cakes and other culinary excesses. Thanks to this lifestyle, our volunteer has accumulated more than a dozen extra pounds.
Diet for 21 days gives you a chance to lose 10 pounds.
If you recognize yourself in our volunteer, then perhaps the 21-day diet is also suitable for you.
Before start a diet need to be clearly define Which weight is comfortable for you. How many kilograms do you want to lose? If you have made a decision, then before starting a diet for 21 days, 10 days before the start of the diet, we begin to prepare the body. Daily, little by little start reduce familiar to you portions of food, while increasing the number of its receptions. Gradually exclude "fast" carbohydrates - these are sugar, juices, any pastries, bread and flour products, but at the same time increase the amount of fresh vegetables consumed daily in the diet (except potatoes).
After ten days, we start the diet. Next two to three weeks basis your his diet nutrition there will be protein. Depending on the volume of your body, its daily rate will range from 58 to 80 grams. The recommended amount of protein should be divided into portions and consumed throughout the day in several doses. Experts advise apply for diet high protein blends which can be purchased at the pharmacy network. Prepare and dose the protein mixture according to the instructions on the jar. If you are skeptical about canned protein, you can replace it with "live" proteins.
For a diet for 21 days is perfect:
- baked or boiled chicken fillet without salt (100 grams of boiled fillet contains 19 grams of protein and 110 kilocalories);
- baked or boiled sea fish without salt (in 100 grams of boiled sea fish contains 15 - 19 grams of protein and from 70 to 120 kilocalories, given the type of fish);
- boiled chicken eggs without salt (one medium-sized egg contains 8 grams of protein and 70 kilocalories);
- omelet for a couple of chicken eggs with a small amount of milk (100 grams of the product contains 20 grams of protein and 90 kilocalories with an average weight of one egg from 40 to 60 grams).
The recommended, 21-day diet, high-protein daily diet based on body weight, for example, sixty kilograms (with daily rate protein - one gram per kilogram of body weight) looks quite scarce.
A sample menu for one day may include
Breakfast: two chicken eggs or two hundred grams of an omelet.
Dinner: two hundred grams of sea fish fillet.
Dinner: one hundred grams of chicken fillet.
Live fiber plays a huge role in this diet. A lot of fiber is found in fresh vegetables, grains and legumes.
Diet for 21 days, in the first two weeks it is recommended eat raw fiber in the form of fresh vegetable salads from Brussels sprouts, broccoli, cauliflower or white cabbage, as well as cucumbers and green leaf lettuce. In winter, you can use frozen vegetables that are stewed for no more than three minutes before eating. Starting from the third week of the diet, the daily menu should include cereals (buckwheat, rice, wheat, corn, etc.), as well as legumes - these are beans, peas, lentils, soybeans.
Equally important in this diet is water. Diet for 21 days, highly recommended drink during the day at least 2.5 - 3 liters purified (filtered) water(excluding carbonated mineralized water). It is necessary to drink water half an hour before, and one and a half hours after a meal. To check the quality of the water, we propose to carry out the following test. Freeze the water in the freezer for two days. Then defrost if you find sediment in the melted water - this water is not suitable for consumption. If there is no sediment, you can safely drink such water and use it to make tea. for 21 days, recommends on an empty stomach, between meals, to use green tea without additives and herbal infusions (sequence, leaves and flowers of mint, knotweed, lingonberry leaf, birch buds, half a burn).
After the first two weeks of the diet, spend introspection of your well-being and make an informed decision whether to continue the third week diet, or whether it is better to stop there. Whatever your decision, the exit from the diet should be gradual over two weeks.
Daily, in small portions, complement your diet carbohydrates. First of all, these are raw vegetables, then any fresh fruits, then stewed vegetables and the last grains are introduced. A portion of a new product in the diet should not exceed the volume of one diet cup (this is no more than 200 milliliters per day). And so for the first three to four days, add one cup of fresh vegetables that are not included in the list of allowed diets into the diet, for the next three to four days, include any fresh fruits in the diet, then add stewed vegetables for three to four days and the last three to four days enter cereals.
After completion leaving the diet in the daily diet include absolutely any products, but in quantity fit in your palm. Control your weight daily If you start to get better, immediately reduce your carbohydrate intake. Thus, you will gradually determine for yourself the amount of carbohydrates in the diet that will not affect the stability of your weight. Perhaps this individual dose daily carbohydrates must be respected you all life. In case you overeat, in the next few days you need to completely eliminate carbohydrates until the weight stabilizes. According to experts, weight fluctuations are permissible within two kilograms.
Remember! Throughout the diet, as well as for the period of entry into and exit from the diet categoricallyexcluded use alcohol, sugar and salt!
Diet for 21 days prohibits:
- use laxatives (allowed only in extreme cases, if there was no bowel movement for more than five days);
- use diuretics;
- connect fasting;
- do not eat after 18-00 in the evening, especially if you go to bed late;
- drink more liquid than necessary;
- to cancel the use of fiber on their own;
- force yourself to eat just because it's time to eat. In this case, you can chew a piece of fresh cucumber or a cabbage leaf so that the pancreas can release the enzyme insulin into the blood, while the amount eaten does not matter;
- carry out a diet without prior preparation;
- after the end of the diet, immediately pounce and eat everything that you have limited yourself to for the last two weeks.
- eat enough fiber - at least 25 - 30 grams of fiber per day. If you decide to stay on a diet for the third week, be sure to include cereals in your diet;
- make sure you have regular bowel movements, stool should be daily, extreme case every other day;
- eat in small portions five - six times per day;
- distribute meals in such a way as not to experience hunger before bedtime;
- despite the duration of the diet (14 or 21 days), it is imperative to strictly observe the gradual
What needs to be said about the 21 day diet is one of the varieties of low-carb diets. Ideal diets, which do not cause a certain stress and harm to the body, does not exist in nature. Any diet limits the intake of calories, and with them deprives the body of certain useful and necessary substances. For example, low-carbohydrate diets are fraught with side effects - a fall blood pressure, feelings of weakness, unbalanced coordination, etc. And therefore we advise you approach issues of weight loss without fanaticism.
If you have reached a comfortable weight for you, stop!
In any case, do not abuse diets. After completing the diet, the next urgent task for you will be to stabilize the new weight. As you return to your normal diet, continue to eat small meals at least five to six times a day.
Do not look for a panacea in the fight against excess weight, it has not yet been invented. Man is omnivorous, such is the physiology of the body, and therefore experiments with carbohydrate-free, fat-free or cause him irreparable harm.
The method of correction and control of body weight, proposed modern science, simple and accessible - this is the regulation of the calorie content of the daily diet, while the menu should be varied and balanced.
You need to quickly lose weight - the daily diet should not exceed 700 kilocalories. Set the task of losing weight slowly - the daily diet should not exceed 900 - 1000 kilocalories. And finally, you want to stabilize your weight and not get better - the daily ration should not exceed 1200 kilocalories. These figures are averaged, they are calculated for the average office worker (woman) who does not burden herself with special physical exertion.
Specialists offer regulate calorie intake most understandable and accessible way - reduction in fat intake, "fast" carbs and foods that take a long time to cook. This means that you need to replace in your diet: hamburgers, french fries and chips - with natural meat and fish; boiled, stewed and fried food - raw. Food of long cooking - for dishes that do not require prolonged heat treatment. Give preference to unrefined vegetable fats. Limit flour and bakery products, and eat more fresh vegetables. Cook better in a double boiler or microwave (no extra fats). You will certainly part with the problem of excess weight, and the harmony of the figure will bring aesthetic pleasure.
Having tried all kinds of diets for weight loss and not achieving the desired results, many despair and give up. Especially for them and for those who want to correct their figure using an unusual technique, we present the following information for review.
In this material we will talk about the English diet, designed for 21 days. More about the principles of nutrition according to this method, we will tell further. We will also provide you with an option. effective menu with a variety of delicious healthy recipes dishes.
English diet for 21 days
The English diet for 21 days is considered the most sparing than other weight loss methods. Since it involves alternating vegetable and protein days, you have a great opportunity not to give up your favorite foods.
In order to make sure that the English diet menu suits you, we suggest that you familiarize yourself with basic rules of compliance:
- breakfast should be as light as possible, dinner should be as high in calories as possible;
- last meal - 18:00;
- most of the menu is made up of protein products;
- repetition of this diet is recommended only a year after the completion of the current one;
- the English diet implies a complete absence of salt;
- completely exclude recipes of fried and fatty foods from the menu;
- it is recommended to use products exclusively in steam, stew and baked form;
- it is necessary to drink two liters of purified non-carbonated water per day;
- in order to avoid beriberi, it is recommended to combine the method of losing weight with taking medication vitamins.
It should be remembered that the English diet for weight loss is categorically contraindicated in the presence of problems with the stomach and gallbladder.
Approved Products
English diet for 21 days allows use in recipes the following products:
- buckwheat, oat and millet groats;
- vegetables: bell pepper, eggplant, carrot, pumpkin, onion, garlic and asparagus;
- fruits: kiwi, oranges, lemons, pineapples, apples;
- greens: celery, parsley, dill, thyme, basil, onion, cilantro;
- spices: black ground pepper, cinnamon, cardamom;
- walnuts and pine nuts, hazelnuts.
It will also be useful to know which products should be categorically exclude from the menu of the English diet:
- potato;
- bananas, grapes;
- sweet;
- alcoholic and carbonated drinks;
- bakery products.
Menu for every day
After reviewing the above lists of products and deciding which of them will help you lose weight better, you can safely start compiling English diet menu for 21 days.
Divide the daily diet into 3 meals: breakfast, lunch, dinner.
First two days are considered unloading and their menus include the following products:
- a glass of skim milk;
- liter of tomato juice;
- 2-3 slices of black bread.
Third to sixth you need to eat as follows:
- coffee and toast;
- chicken bouillon;
- 200 grams of baked fish with lemon juice.
Menu with seventh to twelfth day contains only fruits and vegetables:
- carrot-apple puree, orange juice;
- stewed peppers with tomatoes;
- citrus salad.
Then, from the thirteenth to the sixteenth day We only eat meat and fish.
- ham sandwich;
- chicken soup;
- cod fish cakes.
seventeenth to twentieth Back to fruits and vegetables:
- fruit smoothie;
- cucumber and tomato salad;
- stewed zucchini, apple compote.
Final, twenty first day, is considered dairy:
- a glass of kefir;
- semolina porridge with honey;
- 250 ml fat-free yogurt.
Right way out
Like any dietary restriction for the purpose of losing weight, to consolidate the results obtained, the English diet for 21 days requires right exit from her.
Of course, immediately upon completion of the English method of losing weight, one should not "return" to the usual diet. Gradually introduce 2-3 products into the menu.
Upon completion of the English diet, the recipes for the daily menu should not be high in calories. The estimated number of meals per day is 3-4, in small portions.
Recipes
Let's move on to perhaps the most enjoyable part of every diet - recipes. We offer you several options delicious meals to diversify the menu. So, recipes for the English diet:
Pumpkin and carrot soup
Pumpkin and carrot soup Ingredients: half a kilo of pumpkin, three medium carrots, a pinch of salt.
- clean vegetables;
- cut the pumpkin into cubes, carrots into thin circles;
- throw vegetables into boiling water and cook for 5 minutes;
- then it is necessary to drain 90% of the water;
- beat the remaining water, pumpkin and carrots with a blender;
- then put the resulting soup on slow fire and bring to a boil;
- salt the resulting dish.
Chicken cutlets in the oven
Chicken cutlets in the oven Ingredients: half a kilogram of chicken meat, an egg, a pinch of herbs, a clove of garlic and spices to taste.
- chicken meat cut into cubes;
- then add an egg, chopped garlic and spices to it;
- mix the ingredients and, having formed cutlets from them, send them to the oven, preheated to 200 degrees;
- cook for 25 minutes.
Green soup with meat
Green soup with meat Ingredients: 200 grams of chicken, 300 g of cauliflower, two carrots, onion, 1.5 liters of purified water, spices to taste.
- wash and cut the cabbage;
- Rinse the chicken fillet thoroughly and cut into thin slices;
- peel the carrots and cut into slices;
- onion cut into cubes;
- add vegetables to water and put on fire;
- once the water boils, add some of your favorite spices.
The above recipes of the English diet will not only saturate your body, but also ensure effective weight loss.
The English diet exists in several variants. Sometimes it is understood as the classic seven-day egg system, which is said to have followed the British Prime Minister Margaret Thatcher. In some cases - a 20-day (in other cases - 21 days) diet, which helps to lose weight by 7 kg during this period. There are other nutrition systems that are adaptations of these two varieties, but they have one goal - losing weight.
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English egg diet for 7 days
The English egg diet for 7 days involves a specific menu. Breakfast every day will be the same - 2 boiled eggs, to them - half a medium-sized grapefruit and a cup of unsweetened coffee or tea (sugar substitutes are also prohibited).
The rest of the menu can be represented as follows:
Dayweeks
diet
Monday
- Lunch: an apple, a pear and half an orange.
- Dinner: 400 g beef baked with aromatic herbs
- Lunch: chicken breast baked with spices (turmeric or paprika), fresh vegetable salad seasoned with lemon juice.
- Dinner: two boiled eggs, fresh cucumber salad mixed with mint or parsley. For dessert - half a grapefruit
- Lunch: tomato and cucumber salad with soft cheese and herbs, rye bread toast.
- Dinner: roast meat with mustard, cabbage salad with carrots, dressed with fresh lemon juice
- Lunch: fruit salad (oranges, kiwi, apples), seasoned with low-fat yogurt.
- Dinner: spiced baked chicken (coriander and turmeric will do), vegetable salad with herbs
- Lunch: two boiled eggs, a salad of green peas boiled in slightly salted water, and carrots. It is seasoned with soy sauce, it is recommended to refrain from salt.
- Dinner: grilled lean fish, salad
- Lunch: a glass of vegetable or fruit smoothie.
- Dinner: a piece of boiled veal with cucumber salad
Sunday
- Lunch: boiled chicken fillet, tomato and cucumber salad with basil.
- Dinner: baked sweet peppers. Can you eat rye toast without butter?
Thanks to this diet, you can lose 4-5 kg per week. The main thing is to stick to moderation after the end of the diet, otherwise it will not be possible to maintain the results achieved. If there is such a need, this diet can be extended, the same scheme will be obtained for 14 days. The maximum duration of the diet is 2 weeks.
Diet "5 tablespoons": a detailed menu
English diet for 21 days
There is an English diet for 21 days. For convenience, all her days are divided into pairs - two dairy, two protein, two fruit and vegetable. These names indicate which foods should be consumed on a given day. It is important that additives cannot be used in their preparation; sugar and its substitutes are not included in the diet (an exception is made for honey and fresh fruits).
Salt intake is reduced to a minimum. Mayonnaise and ketchup are completely prohibited. You can not drink lemonade, sweet soda, any kind of alcohol. An exception is one glass of dry wine per month.
The following table presents the menu for these days (you should pay attention to the fact that you need to eat at this time by the hour):
Menu
milk days
- Breakfast: a glass of milk (if tolerated) or kefir, one toast.
- At noon: another glass of milk.
- At 15:00: a glass of kefir plus another toast.
- At 18:00: a glass of milk.
- Two hours before bed: a glass of tomato juice
Protein days
- Breakfast: a cup of unsweetened natural coffee with milk, toast with 1 tsp. butter and the same amount of honey.
- At 12:00: a cup of weak chicken or fish broth, a portion of boiled chicken or fish (up to 200 g) with a side dish of green peas (2 tablespoons), another toast.
- At 15:00: a glass of milk or a cup of tea with 1 tsp. honey.
- At 19:00: two boiled eggs, a piece of chicken or ham (100 g), cheese (50 g), a glass of milk, toast
Fruit and vegetable days
- Breakfast: two apples or two oranges, rye toast.
- At 12:00: a plate of vegetarian soup without potatoes, vegetable salad or stew (also without starchy root vegetables).
- At 15:00: a glass of kefir.
- At 19:00: vegetable salad, rye toast, a cup of tea with honey.
If losing weight leads an active lifestyle, then the energy received from these products will not be enough for him. In this case, in the middle of the day, you can eat one boiled potato in their skins or a serving of durum wheat pasta without oil.
All this time you need to take multivitamin complexes so that the body receives enough nutrients. But on this issue, you need to consult a doctor.
The 21 Day English Diet is not just a low-calorie diet. The order is important here. It starts with two milk days. Then you need to shuffle between protein and vegetable days.
Certain liberties are allowed. For example, two protein days, and then one vegetable, or alternation according to the "1: 1" scheme, that is, for one protein day - one fruit and vegetable. This is important not only for weight loss, but also for health, so that there is no big load on the kidneys.
At the end of the diet, one day remains, the 21st. It's milk day again. After the end of the regime, for at least a week or two, it will be necessary to include 200 g of low-fat cottage cheese in the menu every day.
For 20 days: variations on the theme of the basic nutrition plan
In the medical literature there is an English diet designed for 20 days. It, except for the duration, is not much different from the one described above. It also provides for two "hungry" days, but only at the beginning of the food system.
This is a protein-vegetable diet, which is a type of BEACH ( protein-carbohydrate alternation). It is believed that the proteins contained in meat, and carbohydrates, which are rich in fruits and vegetables, are less caloric compared to fats, this will reduce the energy value of the daily diet. But a person who adheres to such a nutrition system does not feel hunger, since protein and carbohydrate foods give him a feeling of satiety.
Vegetables provide all the necessary vitamins, as well as fiber, which stimulates bowel function. As for the need for fats, her body will satisfy by burning its own fat reserves.
"Hungry" days at the beginning of such a diet are necessary in order to prepare for it. At this time, you can only drink milk or kefir according to the scheme described above. Allowed to use mineral water without gas and herbal teas. In the future, for the remaining 18 days of the diet, an alternation of protein and vegetable days is provided, only according to the "2: 2" scheme, that is, two protein days, then two vegetables.
During this time, foods such as sugar, any sweets, pasta, potato. You will also have to do without bread. Main meals and snacks should occur at the same time. In addition, you should remember that you can have dinner no later than 19:00. If for some reason a person does not have time to eat before this time, then you need to drink a glass of tomato juice and wait for breakfast.
The benefits of this diet are serious results (minus 7-10 kg in 20 days). It does not require special material costs, while such a power supply system is easy to establish at home. There are disadvantages to the diet. On vegetable days, flatulence and bloating may occur. In such cases, it is worth abandoning the cabbage, which most often causes such symptoms, in favor of more neutral cucumbers. The English diet can be followed for 20 days, but after that you need to take a break for at least six months .
The detailed menu for each day looks like this:
Recipes
Recipes for the English diet are simple. The main thing is that they must comply with the principles outlined above, and the most ordinary products that can be bought in any supermarket are suitable for them.
Meat soup with herbs
For 1 kg of chicken fillet you need:
- water - 1 l;
- onion - 1 pc.;
- carrots - 1 pc.;
- eggs - 4 pcs.;
- spices and herbs - to taste.
Cooking:
- 1. Bouillon is boiled from meat, fat is removed, filtered.
- 2. Onions and carrots are cut coarsely and baked in the oven for a short time. They are added to the broth half an hour before it is ready, and when filtered, they are taken out.
- 3. Chicken fillet is cut into pieces, which are lightly fried without oil, and added to the strained broth.
- 4. The eggs are boiled, cut into quarters and also put in the soup.
- 5. Before serving, greens are added to the table.
Curd omelet
For him you will need:
- eggs - 2 pcs.;
- cottage cheese - 150 g;
- butter - 1 tsp;
- salt - to taste.
Cooking:
- 1. Cottage cheese is ground through a sieve.
- 2. Add eggs, butter and salt.
- 3. Beat with a blender until smooth.
- 4. Spread in a preheated pan, turn over and fry on the reverse side.
Serve with chopped fresh herbs.
Cheese toast
The menu of the English diet necessarily includes toast - today they are prepared in a special device, a toaster. On protein day, they are made with an egg in a non-stick pan.
Necessary:
- bread - 2 slices;
- cheese - to taste.
Cooking:
- 1. Put cheese on bread.
- 2. Bake until cooked or fried.
Carrot pumpkin cream soup
For him you will need:
- pumpkin pulp - 400 g;
- medium-sized carrots - 2 pcs.;
- water - 1 l;
- salt and spices - to taste.
Cooking:
- 1. Vegetables are cut into cubes.
- 2. Cook for 7-10 minutes.
- 3. Grind with a blender.
- 4. Add salt and spices.
Vegetables in foil
For this dish you will need:
- zucchini - 1 pc.;
- onion - 1 pc.;
- champignons - 5 pcs.;
- sweet pepper - 2 pcs.;
- garlic - a small clove;
- soy sauce - 40 ml.
Cooking:
- 1. Vegetables are cut (zucchini is pre-cleaned).
- 2. Pour in soy sauce and mix with chopped garlic.
- 3. Fold on foil and seal like an envelope.
- 4. Bake for 20-30 minutes.
Vegetable stew without potatoes
Necessary:
- zucchini - 0.5 kg;
- cabbage - 100 g; For this you will need:
- fillet of any low-fat fish, preferably sea - 0.5 kg;
- table mustard - 2 tsp;
- olive oil - 2 tbsp. l.;
- spices and a mixture of dried herbs (it is recommended to take parsley and Provencal herbs - basil, marjoram, thyme) - to taste.
Cooking:
- 1. Sprinkle the fish with salt and chopped herbs.
- 2. Dip in olive oil.
- 3. Lay in the prepared form.
- 4. Lubricate with mustard.
- 4. Bake for 20-30 minutes.
- 6. Sprinkle fresh herbs on top.
How to get out of the diet
You can’t leave the English diet right away, otherwise the body will want to catch up. If you eat exactly the same as before, then all the results achieved (which is at least 10 kg) will be lost.
It is worth taking an example from the British themselves, who welcome moderation in everything and try to limit not only portions, but also minimize the consumption of vinegar, salt and sugar.
When leaving the diet, it is recommended to maintain the regimen, adhere to the principles fractional nutrition preferably throughout life. Under no circumstances should you overeat. Even if hunger is felt after eating, it is better to wait 15-20 minutes - during this time a feeling of fullness will appear.
Products that were not part of the diet are introduced gradually, one per week. It is advisable to refrain from fatty foods and sweets in the future. But you can gradually add potatoes, grapes, bananas.
During pregnancy and lactation, it is necessary to consult a doctor about the use of the diet, since the lack of vitamins and other useful components negatively affects not only the health of the woman, but also the child (for example, prematurity).
