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:
- Fried and fatty foods should be completely excluded;
- You need to cook food for a couple, it is possible to bake or stew;
- During the day, drink at least 2 liters of clean water;
- 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 going to bed - a glass of 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.
26-09-2016
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Verified Information
This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.
Treatises have been written about the English diet and its impressive results, although there is nothing special or incredible about the British weight loss system. The British, as you know, never rely on a quick or "smashing" effect in anything. It is no coincidence that the French consider them "snobs", secretly respecting the ability to act consistently and deliberately.
A bit about English traditions
The masterpiece of English classical literature is John Galsworthy's Saga and the Forsythes. Nowhere else is it told in such detail about the habits, traditions and hobbies of the British. And the author pays special attention to the description of the diet of aristocrats. After examining the daily diet of the British, set out in this immortal novel, we can conclude that the inhabitants of London have never been gourmets, unlike their immediate southern neighbors. Oatmeal with a thin slice of toast in the morning is boring, but healthy. During the day - tea, fruits, vegetable salads.
A late lunch does not imply a subsequent one, and is quite satisfying. They serve both, and baked potatoes, and pudding, and the signature dish - Lamb Saddle. Hearty and tasty, but according to the established tradition, you can taste a little bit of everything. Thus, if you count the calories consumed by the inhabitants of the foggy island, we can conclude that they adhere to a dietary diet all their lives. It is no coincidence that we so often encounter the expression "lean lady" or "lean gentleman" in English novels. That is, lean, lean, sinewy.
Still not to become slender, if you adhere to legal traditions all your life! Nothing superfluous, nothing that will harm health. Only all these habits are developed from childhood, and therefore the Englishman is not upset that he will not eat a piece of cake with rich cream or mashed potatoes with aromatic gravy. This is not an English thing.
English diet 21 days as a part of the health system
Where did the English diet come from if the British themselves are athletic people who adhere to the rules of healthy and? By diet, most of us understand temporary dietary restrictions to get rid of excess weight.
The answer is pretty simple. The English diet, with its amazing results, is just part of the wellness system. It is useful for each person from time to time to arrange a fasting period in order to normalize the metabolism. And the activation of metabolic processes invariably leads to the burning of ballast fat. The British, accustomed to discipline and punctuality from childhood, arranged for themselves unloading twice a year (just exactly for 21 days). So it turns out that they achieved two goals at once - they improved their health and became even more slender.
The results of the English diet
Three weeks of healthy eating, and minus 12 kg!
If you are young and attractive, but overweight depresses you, the English diet for 21 days will help you get rid of unnecessary kilograms, and there will be no need to use willpower. Scientists have proven that the longevity of the British is due to their discipline, and, first of all, this concerns the diet and menu. Believe that you will not only like the English diet, but will become an obligatory component in the daily routine. This is not a temporary measure, for example, to improve your appearance by the time of your vacation, or by a certain holiday date. This is one of the stages on the way to better health, getting rid of bad habits in the field of cooking. So, let's take a closer look at what the English diet for 21 days is and the menu in a detailed interpretation.
Experts advise using special cosmetics during the diet, which will help to avoid deterioration of the skin condition during weight loss. Do not discount the modeling cream, which helps prevent the possible appearance of stretch marks, which can spoil the whole positive effect of the diet.
Dermatologists warn that it is necessary to use only natural cosmetics that do not contain animal fats, mineral oils and parabens that are harmful to the body. For example, the products of the Russian company Mulsan Cosmetic. It is created only from natural ingredients and has all the necessary certificates. We recommend visiting the mulsan.ru website, where you can choose not only a modeling cream, but also other natural cosmetic products that are ideal for you.
What you need to know about the English diet for 21 days
The English diet is based on the alternation of food of vegetable and protein origin. This is a more sparing option for the body than, in which it is necessary to consume monotonous products. You can practice such a weight loss regimen no more than once every six months - this will restore normal metabolism and not experience stress.
It must also be remembered that a diet makes sense if you intend to lead a healthy lifestyle in the future, and, in particular, eat right. Whatever wonderful reviews and excellent results from its use about the English diet, your work will be in vain if, after effective weight loss, you return to your usual diet. That is, to such a regime, which provides you with the addition of extra pounds.
English diet rules
Check with your doctor before making a decision, especially if you have digestive problems or have been diagnosed with kidney disease.
- One hour before breakfast, drink a glass of clean boiled water, you can slightly salted
- Try to drink at least one and a half liters of water throughout the day.
- Take if the diet is in the winter.
- Dinner should be no later than 18 hours (last meal).
- In total, food is taken less than 4 times during the day.
- There should be 3-4 meals a day.
Allowed foods for the English diet for 21 days
In the English diet, the menu is represented by a variety of dishes. These are cereals (buckwheat, oatmeal, millet), vegetables (excluding potatoes), fruits (excluding bananas, melons, grapes), greens (celery, parsley, basil, leek, cilantro, dill, thyme).
Excluded from the diet, alcohol, carbonated drinks, pastries,.
Main menu scheme:
- 2 days hungry;
- 2 days of protein food;
- 2 days - vegetable dishes.
After the first six days, there is an alternation of vegetable and protein dishes.
Menu for the first two days of the diet in English
- 1 liter of milk;
- 1 glass of freshly squeezed tomato juice;
- 2 slices of grain or black bread.
Diet for protein days:
- On the breakfast you can drink a cup of black coffee or one glass of milk, eat a slice of black bread with butter. 1 teaspoon of honey is allowed.
- Dinner- a cup of meat broth, boiled meat (beef, turkey - 100 grams), a lettuce leaf or 2 tablespoons of canned peas.
- afternoon tea: a glass of tea (1/2 spoon of honey) or milk
- Dinner: 100 grams of fish or ham, or (according to the second option) two eggs and 50 grams of cheese. You can drink a glass of kefir with a slice of black bread.
Diet for vegetable days:
- Breakfast: Apples or oranges (2pcs), or 1 grapefruit
- Dinner: a cup of asparagus, broccoli and cauliflower vegetable soup, a slice of black bread, vegetable salad or peppers stuffed with vegetables, or stewed vegetables (200 grams).
- afternoon tea: fruits (except those excluded from the menu), a glass of kefir.
- Dinner: Beet and carrot salad (150 grams) dressed with lemon juice and oil, with a slice of grain bread, 1 cup of tea with honey (1 teaspoon).
Milk in all days can be replaced with low-fat kefir.
The diet is well tolerated at any age, the main thing is to withstand the first two hungry days. Further, you will not experience the discomfort associated with the desire to "snack". Do not forget to observe the reception hours, this is very important! Remember this at work, at a party and at home. About the English diet, reviews are only positive, both for men and for the representatives of the weaker half. You can lose up to 20 kg in 21 days!
If on hungry days you feel very unwell, dizzy, weak, you should immediately stop the diet and consult a doctor, describing the symptoms in detail. Such unpleasant moments can be caused by hormonal imbalance, diseases of the heart and pancreas.
English kefir diet
The British are not big fans of sour-milk products, but since the kefir diet is considered to be a British product, so be it. So, the English kefir diet is a diet for strong-willed people, but the result from such a diet will be excellent.
The course is designed for 12 days.
First three days you need to drink up to one and a half liters of low-fat kefir or yogurt without sugar.
Next days (from 4 to 10) drink half a liter of tomato juice daily, eat raw or baked apples (up to one and a half kilograms)
Day 5: 1.5 kilograms of fresh or baked apples.
From 7 to 12 days- 1.5 liters of kefir or low-fat yogurt
About the English kefir diet, reviews will be the most flattering in terms of weight loss, since people steadily lose a kilogram a day. But it is not easy to maintain such a regime, since not each of us can eat one and a half kilograms of apples and ignore the annoying feeling of hunger. However, those who bravely held out for 12 days claim that their state of health has improved significantly, vigor has returned, a surge of strength is felt, and efficiency increases. The diet is contraindicated for people with diseases of the gastrointestinal tract, heart, endocrine system.
You can judge the English diet by the reviews and results that your friends told you about, but it’s better to try to go your own way. After the extra pounds are gone, develop an optimal menu for yourself so as not to gain weight again. Diet should be an impetus to the transition to a healthy lifestyle, and not an end in itself and not a temporary measure.
Pros of the English Diet
Diet for 21 days heals the body. There is no need to abandon the usual way of life, to save energy due to a sharp reduction in calories in the diet. The effect of using the English weight loss system persists for a long time, since the person's metabolism is restored.
Cons of the English diet
Those who are accustomed to “snacking” often during the day may experience a feeling of discomfort in the first days associated with the rejection of familiar products. The downside is the fact that a diet rich in fiber is contraindicated for anyone who suffers (to any degree) from digestive disorders caused by a lack of enzymes.
Getting out of the English diet
The next day after the end of the diet, mucous soups and cereals (200 g each, no more), fruit tea, dried fruit compote, crackers should be included in the diet. Three days later, you can eat up to 300 grams of boiled (stewed) beef or fish for lunch, and 200 grams of low-fat cottage cheese for dinner. Meals should be fractional, at least 6 times a day. After two weeks, you can switch to four meals a day.
Video about the English diet for 21 days
The diet is designed for 20 days plus one day - exit, it is quite effective and does not harm health. During this time, you can lose weight by 7-10 kilograms. The diet consists of affordable products and has a daily calorie content of 1000 kcal.
Its principle is the alternation protein and vegetable days throughout the entire time of adherence to dietary nutrition, which change every two days.
The initial stage of the diet - two fasting days , in which skimmed milk or 1% kefir up to 2 liters and tomato juice are allowed at night.
Then follow - 2 days of protein, 2 days of vegetables. It is very important to start nutrition with protein days. Meals should be divided into 4 times, and the last - no later than 19 hours.
During fasting days, the body rests. Products these days are light and low-calorie. Their intake helps to reduce the volume of the stomach. The fat burning process begins.
Protein days replenish stocks protein as the main building material of the body. They perform plastic, hormonal, catalytic, and transport functions in the body; they are a strong stimulator of the secretion of pancreatic enzymes.
The value of the protein component of nutrition is great - this is the source. Synthesis of them and nucleic acids occurs in the liver and this process is sensitive to the intake of their precursors from food. Usually, a person's daily protein intake is 100 g. If you accurately calculate the need, then it is equal to 0.83-0.86 g / kg of weight.
Large quantity arrival fiber , obtained from vegetables and fruits in the next two days, has a beneficial effect on digestion, eliminates swelling and improves bowel function. Fiber adsorbs toxins, reduces the level of free ammonia and carcinogens that are formed during fermentation and putrefaction. Promotes increased synthesis and b vitamins intestinal bacteria. In this regard, a daily intake of 400 g of fresh vegetables and fruits is recommended.
Protein foods and vegetables are low in calories compared to foods rich in fats and simple carbohydrates. Frequent fractional meals will not allow an unbearable feeling of hunger to appear. You need to alternate protein and vegetable days for 20 days. You can’t change the menu, salads can be adjusted for a change by using seasonal and favorite vegetables from the list of allowed ones.
On the 21st day (as in the first two days it is unloading and dairy), they leave the diet. After that, you need to try to eat right, eliminating high-calorie foods, and use vegetables in any form (raw, stewed or boiled) as a side dish for meat, poultry and fish. You can resort to this diet only once a year.
Let's summarize the main points:
- drink a glass of water with lemon juice on an empty stomach;
- drink up to 2 liters of water during the day;
- four meals a day (if necessary, snacks with vegetables or kefir on the appropriate days);
- last meal at 19-00;
- at night drink 1 tbsp. a spoonful of olive oil;
- throughout the time to take multivitamins.
Varieties
The variant is English diet for 7 days , in which the weight loss is 2-3 kg and there is no clear separation of protein foods and vegetables during the day. It expanded the range of products: buckwheat, rice and oatmeal, baked or boiled potatoes in their uniforms, dried fruits are allowed. However, the principle of nutrition scheduled for 7 days is to count and observe calories (up to 1000 kcal per day) and distribute it in ascending order - 200 kcal for breakfast, 300 kcal for lunch and 500 kcal for dinner.
Approved Products
As stated in fasting days use low-fat milk or kefir and tomato juice. They have a low calorie content, while dairy products are a source of easily digestible protein.
For protein days choose beef pulp or sea fish (preferably low-fat varieties - hake, pollock). These products are steamed, boiled or stewed with the addition of water.
For vegetable days tomatoes, bell peppers, cucumbers, white cabbage, onions, zucchini, and lettuce are used raw in salads and seasoned with olive oil and herbs (basil, parsley, oregano, thyme) and lemon juice. Pumpkin, celery, eggplant, asparagus and beets can be lightly boiled or stewed.
Rye, whole grain, bran, oat bread is best used in dried form, which facilitates digestion and prevents flatulence.
Oranges, kiwis, apples are eaten raw; for a change, you can prepare a fruit salad. From teas it is better to give preference to green or herbal and drink it with honey, coffee - natural ground. Non-carbonated water is used for drinking.
Table of allowed products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| greens | 2,6 | 0,4 | 5,2 | 36 |
| eggplant | 1,2 | 0,1 | 4,5 | 24 |
| zucchini | 0,6 | 0,3 | 4,6 | 24 |
| cabbage | 1,8 | 0,1 | 4,7 | 27 |
| green onion | 1,3 | 0,0 | 4,6 | 19 |
| onion | 1,4 | 0,0 | 10,4 | 41 |
| cucumbers | 0,8 | 0,1 | 2,8 | 15 |
| pepper salad | 1,3 | 0,0 | 5,3 | 27 |
| salad | 1,2 | 0,3 | 1,3 | 12 |
| beet | 1,5 | 0,1 | 8,8 | 40 |
| celery | 0,9 | 0,1 | 2,1 | 12 |
| asparagus | 1,9 | 0,1 | 3,1 | 20 |
| tomatoes | 0,6 | 0,2 | 4,2 | 20 |
| pumpkin | 1,3 | 0,3 | 7,7 | 28 |
Fruit |
||||
| oranges | 0,9 | 0,2 | 8,1 | 36 |
| kiwi | 1,0 | 0,6 | 10,3 | 48 |
| lemons | 0,9 | 0,1 | 3,0 | 16 |
| apples | 0,4 | 0,4 | 9,8 | 47 |
Bakery products |
||||
| oatmeal bread | 7,1 | 3,2 | 40,8 | 226 |
| Rye bread | 6,6 | 1,2 | 34,2 | 165 |
| bread with bran | 7,5 | 1,3 | 45,2 | 227 |
Raw materials and seasonings |
||||
| dried herbs | 3,0 | 0,0 | 24,5 | 210 |
| honey | 0,8 | 0,0 | 81,5 | 329 |
Dairy |
||||
| skimmed milk | 2,0 | 0,1 | 4,8 | 31 |
| kefir 1% | 2,8 | 1,0 | 4,0 | 40 |
Meat products |
||||
| beef | 18,9 | 19,4 | 0,0 | 187 |
Fish and seafood |
||||
| fish | 18,5 | 4,9 | 0,0 | 136 |
| pollock | 15,9 | 0,9 | 0,0 | 72 |
| hake | 16,6 | 2,2 | 0,0 | 86 |
Oils and fats |
||||
| butter | 0,5 | 82,5 | 0,8 | 748 |
| olive oil | 0,0 | 99,8 | 0,0 | 898 |
Soft drinks |
||||
| mineral water | 0,0 | 0,0 | 0,0 | - |
| green tea | 0,0 | 0,0 | 0,0 | - |
Juices and compotes |
||||
| tomato juice | 1,1 | 0,2 | 3,8 | 21 |
Wholly or partially restricted products
The diet is based on the exclusion of foods containing a large amount of carbohydrates - sugar, sweets, pastries, potatoes, white bread and pasta, which, in addition to being high in calories, can provoke constipation. Sweet fruits are also considered high in carbohydrates - melon, grapes, pear, banana.
Fatty meats (pork) and fish (sturgeon, trout, pangasius, salmon), sausages, smoked meats, alcoholic beverages and sparkling water are excluded.
Salt is completely excluded from the diet, if this is not possible, then preference is given to sea salt in a minimum amount.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens |
||||
| potato | 2,0 | 0,4 | 18,1 | 80 |
Fruit |
||||
| bananas | 1,5 | 0,2 | 21,8 | 95 |
| melon | 0,6 | 0,3 | 7,4 | 33 |
Berries |
||||
| grape | 0,6 | 0,2 | 16,8 | 65 |
Nuts and dried fruits |
||||
| dried fruits | 2,3 | 0,6 | 68,2 | 286 |
Flour and pasta |
||||
| pasta | 10,4 | 1,1 | 69,7 | 337 |
Confectionery |
||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| cookie | 7,5 | 11,8 | 74,9 | 417 |
Ice cream |
||||
| ice cream | 3,7 | 6,9 | 22,1 | 189 |
Cakes |
||||
| cake | 4,4 | 23,4 | 45,2 | 407 |
Raw materials and seasonings |
||||
| sugar | 0,0 | 0,0 | 99,7 | 398 |
| salt | 0,0 | 0,0 | 0,0 | - |
Meat products |
||||
| pork | 16,0 | 21,6 | 0,0 | 259 |
| ham | 22,6 | 20,9 | 0,0 | 279 |
Sausages |
||||
| boiled sausage | 13,7 | 22,8 | 0,0 | 260 |
| sausage with/dried | 24,1 | 38,3 | 1,0 | 455 |
| sausages | 10,1 | 31,6 | 1,9 | 332 |
| sausages | 12,3 | 25,3 | 0,0 | 277 |
Soft drinks |
||||
| dry instant coffee | 15,0 | 3,5 | 0,0 | 94 |
| black tea | 20,0 | 5,1 | 6,9 | 152 |
| * data are per 100 g of product | ||||
Menu (Power Mode)
It is necessary to organize 4 meals a day. On fasting days, milk, if desired, is replaced by kefir.
AT protein days
meat and fish are steamed or boiled without salt (a small amount of sea salt or herbs is allowed). It is not advisable to combine two types of protein at one time, for example, fish broth and meat for lunch. If you feel hungry on protein days, you can additionally drink kefir, milk or eat 2-3 tbsp. l. green peas.
AT vegetable days vegetables are best eaten in the form of raw salads, and boiled, stewed or steamed for lunch. Persons suffering from colitis often do not tolerate large amounts of fresh vegetables. In order to spare the mucous membrane of the gastrointestinal tract from adverse effects, vegetables are used boiled or stewed. On all days, preference is given to bread, previously dried.
The English diet for 21 days is a classic option and, compared to a short-term seven-day diet, is more effective, as evidenced by the reviews. The body gets used to a reduced amount of food, proper nutrition in three weeks, and this allows you to keep the result for a long time. There is an opinion that it can be taken as the basis of a permanent diet, somewhat expanding the set of products and increasing the calorie content due to animal fats.
Below is the menu of the English diet for 21 days. It can be modified to your tastes, while adhering to the daily calorie content and the general principles mentioned above.
The first two days and the last 21st are unloading and dairy
Protein days
Fruit and vegetable days
Contraindications
Absolute contraindications - pregnancy and lactation .
A relative contraindication is diseases of the gastrointestinal tract (for example, and) in which an abundance of coarse and indigestible fiber can cause discomfort and even exacerbation of colitis.
During pregnancy and lactation
It is not used due to the reduced amount of fats and carbohydrates.
Pros and cons
| pros | Minuses |
|
|
Diet English: reviews and results
Of course, the results of the diet are different - they can not be the same for all people, because it depends on the level of metabolism, the amount of food eaten and physical activity.
With its observance, weight is lost slowly and there are no violations of body functions. Great results can be achieved when combined with sports. At the same time, a daily load in the form of physical exercises for 45 minutes is enough. A pattern has been noticed - the more weight, the faster and more it is lost.
For 10-15 kilograms.
The English diet has a number of advantages. Since the diet has a long period, during this time you get used to a different diet, rebuild, which allows you to subsequently save the results for a longer period.
English diet menu for 21 days.
Exit from the English diet.
By completion of the English diet You can’t immediately rush to your favorite food. To maintain the resulting weight and not to get better again, you need to leave the English diet by gradually increasing the calorie content of the daily diet. Also, for another 10 days after the completion of the English diet, every day you need to eat 200 grams of low-fat cottage cheese.
During the English diet it is forbidden:
- alcohol (sometimes you can have a little dry wine), lemonades,
- sugar, any products containing it, white bread,
- better to do without salt.
Due to the low saturation of the diet with useful substances and minerals, during the period of its observance, it is necessary to additionally drink vitamin complexes. The English diet is quite strict, so it is allowed to sit on it again only after a year.
Before you go on an English diet, you need to consult a doctor.
The natural desire of a woman is to get closer to perfection, so many ladies strive to lose those extra pounds. A slender body is necessary not only to conquer men's hearts, but also for health. Competently and without much harm to cleanse the body of toxins, toxins will help a technique designed for 21 days. It provides for the alternation of protein and vegetable days. With this approach, it is possible to improve your health qualitatively, to get a beautiful figure.
What is the English Diet
The weight loss program is based on alternating the intake of vegetables and protein foods. A person should consume no more than 100 kcal per day. You need to adhere to the rules of dietary nutrition for 21 days: 20 days - severe food restrictions, 1 day - exit from the diet. It is not recommended to exceed this period, because the English diet for 21 days is strict. You can repeat the course once a year. To saturate the body with nutrients, take vitamin complexes during the diet.
Following the established rules of dietary nutrition, you can effectively cleanse the body, improve metabolism, get rid of extra pounds: according to reviews of those who have lost weight, weight is reduced by 3-10 kg. In addition to acquiring a beautiful figure, it is possible to significantly improve well-being, increase tone. The main stages of the weight loss program are:
- 2 unloading days: during the day, drink skim milk or 1% kefir (up to 2 liters), tomato juice for dinner. With this approach, the volume of the stomach quickly decreases, and the process of fat burning starts.
- 2 protein days: beef, low-fat sea fish (stewed, boiled, baked) are consumed 4 times a day, the last dinner no later than 19:00. Protein food will help replenish protein reserves - the main building material of the body. Due to such food, transport catalytic, hormonal, plastic functions are established, the secretion of pancreatic enzymes is stimulated. The daily intake of protein is 100 g: the exact amount is 0.83-0.86 g / kg of body weight.
- 2 vegetable days: eat tomatoes, cucumbers, bell peppers, cabbage, zucchini, eggplant, lettuce, greens, pumpkin and other vegetables. Such nutrition will have a beneficial effect on digestion, eliminate swelling, and improve bowel function. Vegetables adsorb slags, reduce the level of free ammonia and carcinogens formed as a result of fermentation and decay processes. Fiber enhances the synthesis of folic acid, B vitamins in the intestine. The daily intake of vegetables and fruits is 400 g.
General rules
Keep in mind that the twenty-first day of the program is unloading: milk, kefir (1%) and tomato juice are consumed, as in the first 2 days. When following the English diet, consider the following points:
- Drink a glass of clean water with lemon juice in the morning on an empty stomach.
- Drink about 2 liters of pure water without gas daily.
- Eat at least 4 times a day.
- If the days are not unloading, then arrange light snacks with vegetables, kefir, skim milk.
- Spend the last dinner no later than 19:00.
- Before you go to bed, drink 1 tsp. olive oil. So the body will be cleansed faster, fat will not be deposited.
- Additionally, take vitamin complexes.
Pros and cons
Those who have not yet decided to start losing weight with this system should study its main advantages. The advantages of the English diet are:
- Inexpensive and available products are used. They are quick and easy to prepare, which will significantly increase the amount of free time.
- When consuming the right amount of protein and fiber, the body will experience minimal stress.
- Through the use of different products, the English diet is easily tolerated. Hunger is practically not experienced. The exceptions are the first 2 days and the exit from the diet when you have to experience discomfort.
- As a result, the body is cleansed of toxins and slags, the level of cholesterol and sugar is normalized, and the work of the gastrointestinal tract is improved.
- To achieve the desired result, there is no need to constantly perform physical activity.
Even the easiest diet to follow has its downsides. This weight loss program is no exception. Its disadvantages are the following:
- Practically no fats and carbohydrates are used, there are no proteins on vegetable days. To make up for the deficiency of substances in the body, take additional multivitamins.
- If there are problems with the gastrointestinal tract, increased flatulence may be caused.
- To eliminate constipation, improve metabolic processes, you need to drink plenty of water. This requirement is difficult for some people.
- To achieve the desired result, you must strictly follow the established rules. At the end of the course, you can not make a sharp transition to the usual diet, otherwise the risk of gaining the same weight increases.
- At the end of the course, some people experience severe hunger, diarrhea may occur.
Approved Products
For fasting days, low-calorie dairy products (contain easily digestible protein), tomato juice are suitable. On protein days, consume beef, lean fish. Meat and fish are steamed, stewed, baked, boiled. On vegetable days, eat bell peppers, onions, zucchini, white cabbage, pumpkin, eggplant, celery, asparagus, beets, cucumbers, tomatoes, lettuce, herbs (basil, parsley, thyme, oregano and other herbs). Vegetables are consumed raw (make salads with olive oil), baked, stewed, boiled.
If you like bread, then give preference to bran, whole grain, rye. It is better to eat dried bread. Due to this, the likelihood of flatulence is excluded, the digestion of food will be facilitated. As for fruits, eat them fresh. For a change, make fruit salads (oranges, kiwi, apples, pears go well). Make dressing from honey, low-fat yogurt. You can drink soft drinks: herbal or green tea, still water. A detailed list of allowed products is presented in the table:
|
The product's name |
calories |
|
eggplant |
|
|
green onion |
|
|
Onion |
|
|
salad pepper |
|
|
Celery |
|
|
oranges |
|
|
oat bread |
|
|
Rye bread |
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Bread with bran |
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Dried greens |
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Skimmed milk |
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Beef |
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Butter |
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Olive oil |
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Mineral water |
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Green tea |
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Tomato juice |
Prohibited Products
Cleansing the body will be effective if you properly adjust your diet. Be sure to exclude flour, sweet, salty (sea salt is used in small quantities), fried foods, smoked meats, alcohol, carbonated drinks, tea, coffee. Remember that white bread, potatoes, pastries, sweets, pasta often provoke constipation. Weight problems arise from the consumption of melons, grapes, bananas, pears, fatty meats, fish. To easily create a menu, study the table with prohibited foods:
|
The product's name |
calories |
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Potatoes |
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Grape |
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Dried fruits |
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Pasta |
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Ice cream |
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Boiled sausage |
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Sausages |
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Black tea |
Meal plan by day
Eat 4-5 times a day. On fasting days, cleansing will be more effective if milk is replaced with kefir. As for protein and vegetable days, the nutritional features are as follows:
- Protein days - meat and fish are consumed without table salt (use sea salt), steamed or boiled. Do not combine 2 types of protein at the same time: for example, do not consume meat and fish broth at the same time. If you feel hungry, drink a glass of 1% kefir or skim milk, eat a handful of green peas.
- Vegetable Days – Eat your vegetables raw. They can be steamed, baked or stewed. If there are problems with the gastrointestinal tract, then stew, boil vegetables. Supplement the menu with dried rye, whole grain, bran bread.
Detailed menu of the English diet for 21 days
Before limiting yourself in food, prepare your body for this. For the night ahead of the diet, do not eat up: it is better to completely abandon dinner. During weight loss, 3-4 hours should pass between meals. After fasting days, alternate protein and vegetable (you can alternate according to the principle: 2 vegetable and 2 protein days). A sample menu for fasting, protein, vegetable days is shown in the table:
|
First and second fasting days |
Third protein day |
Fourth vegetable day |
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1 st. skimmed milk or a glass of 1% kefir, a small piece of dried rye or whole grain bread (optional). |
Tea with milk, a small piece of dried rye or whole grain bread (can be spread with butter, honey). |
2 green apples, 2 tangerines or 1 grapefruit. |
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1 st. skimmed milk. |
1 st. meat or fish broth, a small piece of dried rye or whole grain bread, lean meat or fish (200 g), a handful of canned peas. |
Stewed vegetables, mashed potato soup, a small piece of dried rye or whole grain bread. |
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1 st. skimmed milk, a piece of dried rye or whole grain bread (optional). |
Green tea with milk, honey (1 tsp). |
2 tangerines or kiwi. |
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1 st. skimmed milk. |
A glass of 1% kefir, a small piece of dried rye or whole grain bread or 2 boiled eggs, lean boiled meat (50 g). |
Vegetable salad (200 g), green tea or 1% kefir. |
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1 st. tomato juice. |
The above menu provides for strict food restrictions. If you are not used to strict diets, then try the following diet option:
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Diet Options |
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2 hard-boiled eggs, bread or toast, a glass of vegetable or fruit juice. |
Baked vegetables (150 g), low-fat cottage cheese (80 g), 2 fruits. |
Vegetable puree soup (200 g), cheese slice, bread or toast. |
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Oatmeal with a handful of raisins (200 g), a glass of fruit or vegetable juice. |
Baked beans with vegetables (200 g), bread or toast. |
Baked vegetables (200 g), vegetable salad (100 g), a glass of 1% kefir. |
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Oatmeal (200 g), green apple, apricot. |
Vegetable puree soup (200 g), bread or toast. |
Stewed vegetables (200 g), a glass of 1% kefir. |
Getting out of the diet
As mentioned earlier, 21 days is the exit from the diet. On the last fasting day, skimmed milk, 1% kefir (no more than 2 liters), tomato juice (1 glass for dinner) are consumed. Next, adjust your diet like this:
- The menu should not contain high-calorie foods.
- Eat lean fish, lean meats, and poultry.
- Stewed, boiled, raw, baked vegetables are suitable as a side dish.
- Divide one meal into several parts.
- Introduce prohibited foods gradually: 2 foods per week. This will help solidify the result.
- Remember the rule of satiety: the signal of satiety enters the brain 15 minutes after eating. Eat without haste, then exclude the possibility of overeating.
Contraindications
Absolute contraindications are pregnancy, breastfeeding (during lactation, it is important to supply the body with a full range of useful elements, a strict diet is contraindicated due to the use of a minimum amount of fats and carbohydrates). In addition, adjusting the diet is not recommended for people with:
- peptic ulcer;
- gastritis;
- colitis;
- problems with the cardiovascular system;
- allergies.
Recipes
Do not think that this 21-day diet excludes the possibility of eating delicious foods and dishes. To please yourself with unique culinary masterpieces, pay attention to the recipes for dietary dishes for protein and vegetable days. Applying daily a number of simple tips, you diversify your menu, make the process of losing weight interesting and joyful.
For white days
Fish with herbs and mustard
Characteristics:
- Time: half an hour.
- Servings: 3 people.
- Calorie content of the dish (100 g): 126.1 kcal.
- Purpose: lunch.
- Cuisine: European.
- Difficulty: medium.
Fish lovers should try this recipe. For cooking, you can take low-fat fillet: hake, pike perch, carp, pollock, carp, blue whiting, mullet, cheek, bream, flounder, saffron cod, pollock, cod are suitable. The description shows the calorie content of hake per 100 grams of the dish. The fish is tender and very nutritious. If you follow all the recommendations, you can get excellent results.
Ingredients:
- fish fillet - 400-500 g;
- dill, arugula;
- Dijon mustard - optional
- salt, seasonings - optional.
Cooking method:
- Set the oven to 200 degrees and leave to warm up.
- Clean the fish, salt the fillet, season with spices, put in a baking dish.
- Top the fish with mustard, sprinkle with chopped herbs.
- Place the container in the oven for 15 minutes.
Baked chicken cutlets
Characteristics:
- Time: half an hour.
- Number of servings: for 6 people.
- Calorie content of the dish (100 g): 113 kcal.
- Purpose: lunch.
- Cuisine: European.
- Difficulty: medium.
The English diet provides for the exclusion of fried foods, so traditional meatballs should not be consumed. Gourmets should not refuse a delicious dish, but try to cook baked chicken cutlets. The dish is very light, quickly saturates the body with useful elements. After such a meal, you will not feel hungry for a long time.
Ingredients:
- chicken breast - 500 g;
- egg;
- a clove of garlic - optional;
- salt, spices, herbs, herbs - optional.
Cooking method:
- Cut the breast into pieces (cubes of 2 cm), transfer to a bowl.
- Add the egg, chopped garlic, salt, spices to the container with the chicken. Mix everything thoroughly.
- Transfer the fillet to a baking dish, put in a preheated oven for 20 minutes.
For vegetable days
Baked zucchini
- Time: half an hour.
- Calorie content of the dish (100 g): 24 kcal.
- Purpose: lunch.
- Cuisine: European.
- Difficulty: medium.
This dish can be included in the menu of many diets. It is light, low-calorie, fast-digesting. Zucchini will saturate the body with vitamins C, B, calcium, potassium, manganese, phosphorus. Vegetables are recommended for stress, excitability, high blood pressure, kidney and liver diseases. It is best to cook zucchini without oil and salt with peel and seeds.
Ingredients:
- zucchini - 2-3 pieces;
- hard cheese - 50 g;
- olive oil - optional;
Cooking method:
- Set the oven to 200 degrees, leave it to warm up.
- Wash the zucchini, cut off the ends, cut in half to make "boats". Cut large zucchini into rings.
- Coat each part of the zucchini with oil.
- Grate the cheese.
- On a baking sheet lay parchment paper, zucchini, salt, pepper, sprinkle with grated cheese. Put in the oven for 20 minutes.
- Time: half an hour.
- Servings: for 4 people.
- Calorie content of the dish (100 g): 61 kcal.
- Purpose: lunch.
- Cuisine: European.
- Difficulty: medium.
The soup is so tender that it tastes like baby food. Pumpkin and carrots contain a huge amount of minerals, vitamins: beta-carotene, vitamins B, B2, C, E, PP, A, calcium, magnesium, zinc, fluorine, copper, manganese, iron, cobalt, sodium, phosphorus and other substances . The soup is quickly and easily absorbed by the body, does not cause heaviness.
Ingredients:
- pumpkin - 400 g;
- carrots - 2 pcs.;
- salt, spices, herbs - optional.
Cooking method:
- Peel the pumpkin and carrots, finely chop.
- Place vegetables in boiling water, cook for 7 minutes.
- Puree vegetables with a blender.
- If the soup is thick, add boiled water.
- Put the bowl of soup on the fire, add salt, spices, bring to a boil, turn off the heat. Add chopped herbs to the dish.
Video
