The content of the article
The essence of the English 21-day diet is the alternation of protein and plant foods. The energy value of the daily diet should not exceed 1 thousand kcal. For 21 days, it is for such a period of time that the diet is designed, the body is completely cleansed, the metabolism accelerates, and digestion begins to work without fail. Depending on the individual characteristics of the body, on an English diet, you can lose 3-10 kg of excess weight. The amazing results of the English diet are supported by excellent health and increased performance.
English diet: 7 principles
It would be wrong to understand diet as a banal restriction in food. This is a complex system of rules and measures, which together lead to rapid loss of excess weight. The classic English diet for weight loss is based on seven principles.
- Training. So that the diet does not become stress for the body, gradually reduce the portion sizes and remove fatty foods from the diet over two weeks.
- Water balance. Every day you need to drink 30 ml of fluid per kilogram of body weight. This volume includes not only pure water, but also juice, tea and even soup.
- No food before bedtime. The last meal is until 19:00. Before going to bed, you can only drink a teaspoon olive oil. It will kill the feeling of hunger, cleanse the body and block the process of growth of the fat layer.
- The right cooking technology. Completely exclude any fried foods from the menu. Use an oven, a double boiler, and a grill for cooking.
- Clear schedule. To prevent the depressing feeling of hunger from having time to master your consciousness, nourish your body every three to four hours. It is advisable to eat at the same time every day.
- Digestion stimulation. Be sure to drink half a glass of water 30 minutes before your first meal. You can add a little lemon or honey.
- Knowing of limits. This course of weight loss can be done no more than once a year. If you often and permanently severely restrict yourself in food, the condition of bones, hair, skin and internal organs will deteriorate.
What and how to eat
Having studied the reviews of the English diet, we can conclude that this is one of the most effective mechanisms in the fight against excess weight. Over the course of three weeks, a lot of fiber enters the body, which naturally cleanses the digestive system, and proteins that stimulate the breakdown of adipose tissue. This is exactly the rare case when a diet is effective without sports.
Approved Product Table
On the way to a slim figure, you will have to give up many of your favorite products. Do not eat flour and sweets.Fried, greasy and spicy foods, fast food and convenience foods are also banned. It is necessary to completely abandon alcohol and coffee. And then what to eat? The best options are compiled in the product table.
Table - Best Products for the English Diet
| Group | Products | Calorie content (Kcal / 100 g) | Protein (g / 100 g) | Fats (g / 100 g) | Carbohydrate (g / 100 g) |
|---|---|---|---|---|---|
| Vegetables | Celery | 13 | 0,9 | 0,1 | 2,1 |
| Carrot | 32 | 1,3 | 0,1 | 6,9 | |
| Bell pepper | 38 | 1,8 | 0 | 6 | |
| Beet | 42 | 1,5 | 0,1 | 8,8 | |
| Beans | 14 | 1,5 | 0,1 | 1,8 | |
| Asparagus | 21 | 1,9 | 0,1 | 3,1 | |
| Pumpkin | 22 | 1 | 0,1 | 4,4 | |
| Eggplant | 24 | 1,2 | Eggplant | 4,5 | |
| Fruits | An Apple | 47 | 0,4 | 0,4 | 9,8 |
| Pear | 47 | 0,4 | 0,3 | 10,3 | |
| Lemon | 34 | 0,9 | 0,1 | 3 | |
| Kiwi | 47 | 0,8 | 0,4 | 8,1 | |
| A pineapple | 52 | 0,3 | 0,1 | 11,8 | |
| Grape | 72 | 0,6 | 0,6 | 15,4 | |
| Figs | 54 | 0,7 | 0,2 | 12 | |
| Orange | 43 | 0,9 | 0,2 | 8,1 | |
| Cereals | Oats | 389 | 16,89 | 6,9 | 66,27 |
| Rice | 330 | 7 | 1 | 71,4 | |
| Buckwheat | 92 | 3,38 | 0,62 | 20 | |
| Millet | 348 | 11,5 | 3,3 | 69,3 | |
| Nuts | Hazelnut | 651 | 15 | 61,5 | 9,4 |
| Walnut | 654 | 15,2 | 65,2 | 7 | |
| Pine nut | 680 | 15,6 | 56 | 28,4 | |
| Animal food | Eggs | 157 | 12,7 | 10,9 | 0,7 |
| Chicken | 190 | 16 | 14 | 0,1 | |
| Turkey | 84 | 20,46 | 5,87 | 1,56 | |
| White fish | 86 | 16,6 | 2,2 | 0,1 |
21 days to slim: sample menu
The English diet is not only a diet, but also a discipline of nutrition. You’ll have to eat by the hour so that your body is not hungry. An example of a three-week diet is shown in the table.
Table - A detailed menu of the English diet for 21 days
| Day | 08:00 | 11:00 | 13:00 | 16:00 | 19:00 |
|---|---|---|---|---|---|
| 1, 2, 21 - a hungry day | - A glass of low-fat kefir; - bran bread | - A glass of low-fat kefir | - A glass of low-fat kefir; - bran bread | - A glass of low-fat kefir | - A glass of low-fat kefir |
| 3, 4 - protein day | - Boiled egg; - 50 g of boiled chicken; - bran bread; - a glass of low-fat kefir | - Cup of tea; - bran bread; - a teaspoon of honey | - A glass of chicken stock; - 200 g of boiled chicken; - bran bread | - Cup of tea; - a teaspoon of honey | - 2 boiled eggs; - 50 g of boiled chicken; - a glass of low-fat kefir |
| 5, 6 - vegetable day | - 250 g of vegetable salad with vegetable oil; - a glass of apple juice | - 2 apples; - orange | - A glass of vegetable stock; - 200 g of vegetable stew; - bran bread | - 2 kiwi | - 250 g of vegetable salad with vegetable oil; - Cup of tea; - a teaspoon of honey |
| 7, 8 - protein day | - A plate of oatmeal on the water; - boiled egg | - A glass of low-fat kefir; - 50 g of hard cheese | - 150 g of buckwheat porridge; - Cup of tea | - 50 g of hard cheese | - 200 g of baked fish; - 100 g of steam rice; - Cup of tea |
| 9, 10 - vegetable day | - Boiled green beans; - A glass of tomato juice | - 150 g of fruit salad | - A glass of vegetable stock; - bran bread | - An Apple; - kiwi | - 200 g vegetable gratin |
| 11, 12 - protein day | - Boiled egg; - bran bread; - a glass of low-fat kefir | - 100 g low-fat cottage cheese; - a handful of nuts | - meat broth; - boiled egg; - bran bread | - 50 g of hard cheese; - bran bread | - 100 g steamed fish; - 100 g of boiled rice; - Cup of tea |
| 13, 14 - vegetable day | - 200 g of beans in tomato sauce; - a glass of apple juice | - 2 pears | - 200 g of broccoli cream soup; - bran bread; - Cup of tea | applesauce | - Baked zucchini; - vegetable salad; - a glass of pineapple juice |
| 15, 16 - protein day | - Omelet from 2 eggs; - 50 g of hard cheese; - Cup of tea | - 50 g of ham; - bran bread | - 200 g of fish soup; - 150 g of fish baked with cheese; - Cup of tea | - A handful of nuts; - a teaspoon of honey | - 200 g of boiled chicken; - 100 g of boiled green beans; - Cup of tea; - a teaspoon of honey |
| 17, 18 - vegetable day | - 200 g of carrot and cabbage salad; - A glass of tomato juice | - A handful of dried fruits | - 200 g of pumpkin cream soup; - bran bread; - a glass of carrot juice | - Grated carrots; - a teaspoon of honey | - 200 g of assorted baked vegetables; - 100 g of stewed champignons; - Cup of tea |
| 19, 20 - protein day | - Protein omelet from one egg; - 100 g of stewed mushrooms; - Cup of tea | - bran bread; - 50 g of hard cheese | - Vegetable broth; - steamed broccoli; - bran bread; - Cup of tea | - 100 g feta cheese | - 150 g casseroles of low-fat cottage cheese; - 50 g of hard cheese; - a glass of low-fat kefir |
Tasty weight loss: easy recipes
People, as a rule, break away from a diet for lack of gastronomic pleasure. After all, food is not just a source of energy for the body. This is an important part of a person’s life, on which health and mood depend. To lose weight easily, you need to eat delicious. Recipes for the English diet will help you diversify the diet.
For protein days ...
Protein food is mainly meat, fish and eggs. These foods are nutritious, tasty and easy to prepare. It remains only to find for them a useful way of processing and add a little taste. Simple and tasty protein recipes are shown in the table.
Table - Recipes for a protein diet
| Dish | Ingredients | Cooking process |
|---|---|---|
| Fish with herbs and mustard | - 0.5 kg of any white fish fillet; - a tablespoon of French mustard; - a bunch of fresh parsley; - salt, pepper and herbs of Provence at your discretion | - Rub the fish with salt, pepper and Provencal herbs; - put in a form covered with foil; - grease the fish with mustard; - Top with half chopped parsley; - send the form to the oven for a quarter of an hour; - sprinkle with the remaining herbs |
| Baked Cutlets | - 0.5 kg of chicken; - egg; - clove of garlic; - salt, pepper and fresh herbs at your discretion | - Cut the fillet into small cubes; - beat the egg with salt and spices; - add chopped greens and squeezed garlic; - mix meat with egg mass; - on the baking sheet covered with foil and greased with vegetable oil, spoon “forcemeat” portionwise; - send the pan to the oven for 20 minutes |
| Kefir Chicken | - 200 g of chicken; - a third glass of kefir; - as much water; - salt and black pepper at your discretion | - Lightly beat the fillet and season; - combine water and kefir; - marinate the meat in this mixture for a couple of hours; - cook the meat under the lid for 20 minutes |
| Omelet with cottage cheese | - 100 g low-fat cottage cheese; - 2 egg whites; - 3 tablespoons of water; - salt and greens at your discretion | - Grind the cottage cheese through a sieve; - beat the squirrels and combine with the curd; - add water; - bake the dish in the oven for 10 minutes |
... and for vegetables
With vegetables and fruits, everything is much more complicated than with proteins. They are delicious in raw form. But this is not at all satisfying and not nutritious. One needs only to connect a couple of components and carry out a minor processing, as the usual plant products turn into excellent dishes. Successful recipes are shown in the table.
Table - Recipes for a vegetable diet
| Dish | Ingredients | Cooking process |
|---|---|---|
| Carrot and Pumpkin Cream Soup | - 400 g of pumpkin; - 2 medium carrots; - litere of water; - salt, pepper at your discretion | - Cut the vegetables into medium-sized cubes; - boil for 7-10 minutes; - drain the broth into a separate container, and grind the vegetables with a blender; - if the mashed potatoes turned out too thick, dilute it with broth; - season the soup with salt and spices and boil |
| Cheese zucchini | - 2 large zucchini; - 100 g of grated hard cheese; - salt, pepper, dry or fresh herbs at your discretion | - Zucchini cut into rings 1 cm thick; - grease with olive oil on both sides; - put the workpiece on a baking sheet covered with parchment; - Season each circle and sprinkle with cheese; - bake for 20 minutes |
| Vegetable cabbage rolls | - A head of Beijing cabbage; - medium carrot; - medium onion; - 200 g of green beans; - half a glass of tomato juice; - as much water; - salt at your discretion | - Boil the heads in water so that the leaves soften; - chopped onion, carrots and green beans in a pan until soft; - when the vegetable mixture cools slightly, wrap it in cabbage leaves; - put cabbage rolls in a stewpan and fill them with a mixture of water with tomato juice; - cook for 20 minutes under the lid |
| Foil Vegetables | - Small zucchini; - onion; - 3-5 champignons; - 2 bell peppers; - clove of garlic; - a third cup of soy sauce | - Grind the vegetables as you like; - Pour in a mixture of soy sauce and squeezed garlic; - fold everything onto foil and seal; - bake for half an hour |
| Smoothie | - An Apple; - orange; - cinnamon and ice at your discretion | - Peel the fruit and cut into medium pieces; - kill with a blender; - add some cinnamon and a couple of ice cubes; - whisk again |
How to get out
You can not abruptly leave the English diet. If on the 22nd day you start to eat everything that comes to hand, the “hungry” organism instantly accumulates incoming resources and transforms them into fatty tissue. Thus, all efforts will be in vain. And in order to consolidate and increase the result, adhere to three rules.
- Save mode. The first week you need to adhere to a fractional diet, gradually increasing the intervals between meals, until you enter the usual mode.
- Don't overeat. After a prolonged limitation of the amount of food, the body simply will not accept large portions and can respond to digestive upsets. If after one meal you feel hungry, wait 15-20 minutes. It is during this time that a feeling of fullness sets in.
- Add products gradually. It is optimal to introduce two new items per week into the diet. So you will allow the body to "remember" the taste and properties of the products from which it has lost the habit during the diet.
Contraindications
Doctors have both positive and skeptical reviews about this diet, but they all agree that such a diet has some contraindications. There are five main reasons to abandon the transition to the English food system.
- Gastrointestinal diseases. Excess fiber can trigger eating disorders and exacerbate chronic problems.
- Weakened immunity. If you have recently suffered a disease, wait until the body recovers. Inadequate intake of vitamins and minerals will only exacerbate poor health.
- Intense work. Hard mental or physical labor forces a person to eat fully.
- Diabetes. Only a doctor can remove or add products to the diet. A specialist will also help you in the fight against excess weight.
- Pregnancy and lactation. This is not the time to lose weight. During this period, you need to take all the benefits of food.
The menu of the English diet for every day in the old days was introduced in guest houses as a way to save. When there was a lack of food, the inmates were transferred to a rigid diet for five days. This later became a great way to bring full-bodied girls from noble families into shape. Then the English women began to adhere to a diet in front of balls and other important events, where it was necessary to show off a slender waist. Today, this diet is common throughout the world and helps to get rid of extra pounds in a matter of weeks. You can learn more about it by watching photos and videos.
Reviews: "It is difficult to withstand only the first 2 days, then everything is well tolerated"
Excellent diet, I lost 12 kg for the first time. Now I do two unloading dairy days from time to time and the weight in two years has reduced to 17 kg.The diet is balanced and after it you get used to the regimen. I advise you to use it.
Venera ishbulatova, http://evehealth.ru/angliyskaya-dieta-na-21-den/
I was never thin with a height of 163 weighed 63 kg. But after 2 births I gained 20 kg - a total of 83 kg. For three years I fed myself breakfast, that tomorrow I will certainly begin to lose weight. And finally it TOMORROW has arrived. At first, I sat on a kefir-apple diet for 2 weeks and lost 7 kg. It was very difficult, she was afraid to break loose, so she did not sit at the table with everyone. Then I came across an English diet, after kefir and apples, the menu of this diet seemed very rich and varied to me. I lasted 3 weeks and minus another 6 kg. In this diet, the most difficult thing was to eat unsalted food, but now I’m already used to it. Now I weigh 69, but I do not want to stop there. I am slowly leaving the diet, but the weight is not increasing. Girls, the most important thing is to set yourself up and believe that you can do it.
Yuliya, http://dietyiotzyvy.ru/diety/anglijskaya_na_21_den
I also tried this diet. She did not adhere strictly, she sang salt, didn’t eat for hours, but nevertheless lost 5 kg. The acquaintance adhered very strictly, she lost 15 kg, although she initially had a weight of more than 100 kg. No multivitamins were taken. Very good diet, it is difficult to sustain only the first 2 days, then everything is well tolerated!
Olga, http: // www. woman.ru/health/diets/article/87537/
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