English diet for 21 days

Among the many ways to lose weight, the English diet for 21 days occupies a special place. Changes in nutrition involve the alternation of a vegetable and protein diet, which helps to speed up the metabolism and, accordingly, get rid of extra pounds. The calorie content of dishes is slightly limited, but not so much that there is a painful desire to eat. In most cases, the diet is followed comfortably, and only the first adaptive days are considered the most difficult.

In fact, the English diet for 21 days is observed for 18 days, since three days is an unloading of the body. According to nutritionists, during the specified period, it is possible to get rid of about 7 to 10 extra pounds, and this happens easily and without catastrophic consequences for the body. The average daily number of calories is in the range of 1000-1200 kcal.

Indications

The English diet for 21 days is suitable for those who have extra pounds and do not have chronic or acute diseases of the digestive system, kidneys and liver that require a special dietary table. The diet is relatively balanced, which allows you to reduce subcutaneous fat and not harm your metabolism.

The English diet is quite plastic, with a competent approach it can be adjusted “for yourself”. For this reason, such nutrition is perfect for those who do not tolerate unnecessarily strict restrictions, do not like to think over a meal plan on their own and prefer to stick to a pre-created diet. Nevertheless, the English diet for 21 days is still not recommended for frequent and even more so regular use: to normalize weight, it is enough to follow it 1-2 times a year.

In addition to losing weight, the English diet helps to get rid of a number of other problems. So, users note an improvement in the condition of the skin, a visible correction of body volumes. Many people have stabilized blood pressure and blood sugar, and overall health has improved.

General information of the english diet for 21 days

The English diet for 21 days consists of several stages:

1. At the first stage, the body is unloaded, and it is here that the main restrictions apply. The products used are low-calorie, consumed in minimal quantities, so a person may experience hunger and weakness.
2. At the second stage, protein products are connected that can cause a feeling of fullness, but do not cover the body's needs for energy resources. As a result, hunger is practically not felt, but weakness may still be present. At this stage, it is important to drink enough water.
3. The third stage is a fruit and vegetable diet, the purpose of which is to add vitamins to the body and improve bowel function.

The general rules of the English diet for 21 days are as follows:

• the first two days are fasting days, and then protein and fruit and vegetable days alternate for two days;
• the last day should be adaptive and include a gradual transition to the usual diet;
• daily you should drink 2-2.5 liters of ordinary drinking water;
• the first meal should take place about an hour after waking up, and the last one no later than 19 hours.

After 21 days, to strengthen the effect of the English diet, certain restrictions should be observed for at least 10 more days:

• do not impose large portions of food;
• daily use a glass of kefir and / or a cup of cottage cheese;
• increase the daily calorie content gradually, no more than 50 kcal / day, until it reaches the optimal rate;
• carefully monitor the amount of salt and sugar consumed, if possible, undersalt the dishes, and it is generally advisable to refuse sweets;
• you can return to the diet no earlier than six months later.

Detailed menu for every day

The English diet for 21 days consists of fasting, vegetable and protein days, which alternate according to a certain principle, which allows you to gradually adjust the body to lose weight and relatively easily transfer the entire dietary period. It is better if the entire diet for 21 days is planned in advance. This will help to prepare the necessary products in advance and think over the menu so that it is as comfortable as possible. The most difficult, according to users, are the first and second days of the English diet, since they are the most “hungry”. Nevertheless, the unloading stage cannot be neglected, as it prepares the body for subsequent changes in nutrition.

Let's try to imagine an approximate diet according to the English diet for 21 days.

English diet by day	Sample menu
unloading	Every 3 hours - 200 ml of kefir or milk. Instead of dinner - one apple or carrot.
unloading	Every 3 hours - 200 ml of kefir or milk. It is allowed to eat 1 whole grain cracker or bread during the day. Instead of dinner - one apple or carrot.
protein day	Breakfast: a cup of green tea, 200 g fat-free cottage cheese. Snack (3-4 hours after breakfast): 200 ml of milk or kefir, 100 g of nuts. Lunch (3-4 hours after afternoon snack): fish broth with a piece of fish, 100 g of pea puree with whole grain crackers. Dinner (3-4 hours after lunch): 2 boiled eggs, 200 ml of kefir, a spoonful of cottage cheese.
protein day	Breakfast: cottage cheese casserole (100 g cottage cheese and 1 egg), a cup of green tea. Snack: a glass of kefir, 100 g of nuts. Lunch: meat soup, a piece of boiled meat with bean puree. Dinner: a glass of kefir, steamed fish cake.
Vegetable	Breakfast: two apples and a cup of chamomile tea. Lunch: vegetable soup, vinaigrette with whole grain croutons. Dinner: vegetable salad, a cup of herbal tea.
Vegetable	Breakfast: 2 oranges, a cup of tea. Lunch: carrot-apple salad, beetroot, whole grain cracker. Dinner: vegetable casserole, tea.
Protein	We have breakfast: a glass of kefir or milk, 200 g of cottage cheese. Snack: nuts, tea. We have lunch: a steam omelette, a piece of boiled meat, a cracker. Dinner: cottage cheese casserole, tea.
Protein	Breakfast: a serving of oatmeal with milk, tea. Afternoon snack: cottage cheese. Lunch: bean soup, fish casserole, tea. Dinner: fish casserole, crackers.
Vegetable	Breakfast: semolina pudding, vegetable juice. Lunch: stewed vegetables, whole grain bread, carrot cutlets. Dinner: vegetable salad and carrot cutlets.
Vegetable	Breakfast: fruit smoothie, tea. Lunch: broccoli soup, cabbage schnitzel with stewed vegetables. Dinner: carrot and apple salad, zucchini spaghetti.
Protein	We have breakfast: 4 quail eggs, bread, a glass of kefir. Snack: natural yogurt without additives. We have lunch: pilaf with mushrooms, milk or kefir. We have dinner: semolina-curd casserole, tea.
Protein	Breakfast: steam cheesecakes, herbal infusion. Afternoon snack: a cup of milk, a cracker. Lunch: buckwheat soup with meat, a cup of curdled milk. Dinner: a piece of meat, a glass of milk.
Vegetable	Breakfast: green banana, a glass of vegetable juice. Lunch: vegetable and lentil stew, bread. Dinner: vegetable salad, chickpea cutlet.
Vegetable	Breakfast: two peaches, tea. Lunch: ratatouille, whole grain bread, vegetable juice. We have dinner: vegetable pate, cracker, herbal infusion.
Protein	Breakfast: steam omelette, a glass of tea. Afternoon snack: a cup of milk, a few nuts. Lunch: couscous with meat, kefir. Dinner: a piece of meat, low-fat yogurt without additives.
Protein	Breakfast: milk rice porridge, a cup of tea. Afternoon snack: 100 g of cottage cheese with tea. Lunch: chicken soup, meat casserole, herbal infusion. Dinner: a piece of meat casserole, a glass of curdled milk.
Vegetable	We have breakfast: fruit salad, herbal infusion, cracker. Lunch: spinach and rice soup, salad, tea. We have dinner: stewed vegetables, bread.
Vegetable	Breakfast: green smoothies, tea. Lunch: vegetable stew, carrot juice with crackers. We have dinner: stewed vegetables, an apple, tea.
Protein	Breakfast: two poached eggs, a glass of kefir. Snack: nuts, herbal infusion. Lunch: fish fillet, buckwheat garnish, whole grain bread, tea. Dinner: cottage cheese soufflé, a glass of kefir or milk.
protein day	Breakfast: 200 g of cottage cheese, a cup of milk. Snack: boiled egg, herbal infusion. Lunch: meat casserole, milkshake, tea. Dinner: rice with meat, kefir.
unloading	Every 3 hours - a glass of kefir or milk. Instead of dinner - an apple or a carrot.

A vegetable snack usually consists of eating a fruit or vegetable of your choice. In general, it is advisable to eat every 3-4 hours. During breaks, you should drink enough clean water.

Dish recipes

• Ragout of vegetables. Ingredients: 500 g of white or cauliflower, one large carrot and onion, one bell pepper, two tomatoes, a few cloves of garlic (according to your preferences), 400 ml of water, allspice, if desired - ginger or herbs, cumin. Vegetables are cut, poured into a saucepan with a thick bottom, water and a little vegetable oil are poured, stewed for 30 minutes under a lid. Add spices, stir and remove from heat. When serving, you can sprinkle with herbs.
• Grilled zucchini. A few young zucchini are cut into slices, a little vegetable oil, allspice, dry herbs are added, lemon juice is poured over and sprinkled with a little cornmeal. Lay out on a baking sheet lined with parchment. Bake in the oven in the grill mode, or with top heating with convection, at 180 ° C until cooked (a golden crust should appear). Served with greens.
• Pumpkin puree soup. Ingredients: 500 g pumpkin, onion, carrot, zucchini, spices. The pumpkin is cut into cubes, the onion, zucchini and carrots are crushed. The pumpkin is boiled until cooked, the rest of the vegetables are stewed in a frying pan with vegetable oil and sent to the pumpkin. Using a blender, turn into a puree. Add your favorite spices, bring to a boil, remove from heat. When serving, sprinkle with herbs.
• Manno-curd casserole. Ingredients: 500 g cottage cheese, 3 eggs, 3 tbsp. L. Semolina, 3 tbsp. L. Kefir or milk, a little vanillin and / or cinnamon. The ingredients are well mixed, left for about 20-30 minutes, after which they are laid out in a greased form. Bake in the oven at 170-180°C for 30-40 minutes.
• Broccoli casserole. Ingredients: one head of broccoli, two chicken eggs, 300 ml of milk, pepper and other spices to taste. First of all, prepare a container with very cold (ice) water. Cut off the broccoli inflorescences, lower them into a pot of boiling water, after about 4 minutes transfer the inflorescences to ice water (this is necessary to preserve the rich green color of the vegetable). In a separate bowl, mix eggs and milk, as well as spices. Broccoli is laid out on a greased baking sheet, poured with a milk-egg mixture. Bake in a preheated oven at 200°C for 15 minutes. Serve sprinkled with herbs.

Benefits

Nutritionists warn: you should not turn to the first diet that comes across in order to reduce body weight, as it is difficult to immediately determine whether a new diet will help the body or harm it. It must be understood that a dietary diet is a kind of treatment course that requires certain approaches. For example, you can not radically change the menu, as this can cause the opposite effect of the "rebellious organism". In addition, one cannot blindly follow all the principles of the dietary table, especially if there is an allergy to any products or metabolic disorders. The best solution is to visit a nutritionist and consult with him before changing the diet.

Like any diet plan for weight loss, the 21-day English diet has its advantages and disadvantages.

Of the shortcomings:

• The diet is not too rich, and for those who like to eat tasty and a lot, there is a risk of weakness, irritability, mood deterioration.
• The diet involves eating in accordance with the established schedule. Therefore, people who are used to eating just “when they want”, without a certain routine, as well as those who are not punctual, may experience some discomfort.
• At the end of 21 days, you cannot immediately return to your usual eating habits: the way out of the restrictions should be as gradual as possible.

Of the advantages:

• Losing weight relatively well endure the English diet for 21 days, the feeling of hunger rarely visits.
• The diet does not contain any special expensive and hard-to-find products and complex dishes: everything is simple and without additional costs.
• Physical activity is desirable but not required. Therefore, the English diet for 21 days is often chosen by lovers of "passive weight loss".

What can and what can not?

What can you eat?

• Fruit:
  • citrus fruits (lemons, oranges, etc.);
  • kiwi;
  • grenades;
  • apples;
  • green bananas;
  • a pineapple;
  • apricot, peach.
• Vegetables:
  • cucumbers, tomatoes;
  • root and petiole celery;
  • pumpkin;
  • beet;
  • parsnips, carrots, fennel;
  • bell pepper;
  • zucchini, eggplant, zucchini;
  • onion garlic;
  • white and Beijing cabbage, broccoli, cauliflower and Brussels sprouts, spinach, sorrel, dill, parsley.
• Legumes:
  • beans, peas;
  • chickpeas, mung beans, lentils, soybeans.
• Cereals:
  • Brown rice;
  • oatmeal;
  • buckwheat, semolina;
  • barley, wheat groats, bulgur, couscous, amaranth.
• Dairy products with a fat content of not more than 2.5%.
• Nuts (almonds, walnuts, pine nuts, hazelnuts).
• Quail and chicken eggs, lean meat and fish.
• Berries (any).
• Whole grain bread croutons, dietary crispbread.
• Spices such as ground black pepper, dry ginger, thyme, basil, bay leaf, cinnamon.
• Green tea, freshly squeezed vegetable juice, herbal infusions, non-carbonated pure water.

What can't be eaten?

• Dried fruits (any).
• Ripe bananas, grapes, melon.
• Potato.
• Salt and sugar.
• Butter, cream, sour cream.
• Seeds.
• Lard, sausages, offal, fatty meats and fish, fried meat and fish.
• Any pastries, pasta, any flour products (dumplings, dumplings, etc.).
• Sweets, cookies, cakes, jellies, jams and jams, any desserts, including ice cream.
• Canned vegetables and fruits, pickles and marinades.
• Stew, canned meat and fish.
• Fast food, mayonnaise and any sauces.
• Carbonated drinks, packaged juices, fruit juices, compotes, alcohol, coffee and strong black tea.

Contraindications

Nutritionists have identified several categories of people who are contraindicated in the English diet for 21 days:

• Children. The child's body requires high-grade high-quality food, rich in essential vitamins, microelements, proteins, fats and carbohydrates. Any dietary restrictions can negatively affect physical development, the state of the nervous and immune systems.
• Women during pregnancy. Expectant mothers often begin to panic, anticipating future weight gain. However, some increase in body weight in the process of bearing a baby is a natural state, the norm. After the birth of a child against the background of lactation, the weight usually returns to its previous indicators. If you limit yourself in food, as well as generally cut the calorie content of the diet, then this can negatively affect both the condition and development of the baby, and the course of pregnancy.
• Women in lactation. If a woman is breastfeeding, then it is better not to even think about the English diet for 21 days: the baby must fully receive all the necessary nutritional components from mother's milk. What should a mother do if she wants to quickly bring her weight back to normal? Fitness, aerobics, yoga, Pilates are not prohibited and will benefit.

In addition to the voiced categories of people, you need to take into account other contraindications to following the English diet for 21 days:

• diseases of the digestive system (both acute and chronic);
• pathology of the genitourinary system;
• oncological diseases;
• recent surgery;
• diabetes;
• infectious diseases accompanied by elevated body temperature, signs of intoxication;
• hypertension, hypotension;
• anemia.

If there are doubts about a particular contraindication, it is better to consult a specialist in advance.

Possible risks

The English 21 day diet is one of a huge number of diets based on the principles of alternating protein and fruit and vegetable days. To date, dozens and even hundreds of such diets are known. Since changes in nutrition are short-lived - only three weeks - those people whose weight is not much higher than the recommended values \u200b\u200bmay really show a positive result. But obesity is already a chronic disease, and the use of such short dietary courses initially will not be able to become sufficiently effective. It is important to understand this so as not to harm your own health. Therefore, if you plan to get rid of a large number of extra pounds, then you should visit a competent nutritionist, conduct an examination, jointly analyze eating behavior, select a list of optimal products and draw up an individual diet.

As practice shows, the English diet for 21 days, like many similar strategies, “works” only for the first time. Therefore, any adequate specialist will never advise certain dietary variations, but will prescribe a complete weight loss program that involves a small calorie deficit against the background of a proper balanced diet, reasonable physical activity.

Protein alternating days are especially popular among women, but almost no one thinks about their possible adverse effects on the body. The essence of such days is a sharp reduction in the carbohydrate component, to less than 20%. The advantage is that the predominance of proteins leads to a lack of hunger in losing weight. In addition, gradual fat decay begins: with a carbohydrate deficiency, the body has to draw energy from its other source - fats. As a result, the weight is predictably reduced. However, there is another side to this condition. Against the background of a sharp carbohydrate deficiency, weakness appears, mood worsens. In the bloodstream, the content of ketone bodies increases - the products of fatty breakdown, which shift the acid-base balance of the body to the acid side. As a result, ketoacidosis develops, which gradually leads to disruption of the organ adaptation systems. First of all, the kidneys suffer.

Fruit and vegetable days also pose some threat to people who have any diseases of the digestive system - and, in particular, the pancreas. After such a diet of raw plant foods, most patients experience an exacerbation of pancreatitis.

Complications

The vast majority of diets, associated with any explicit restrictions, are not able to really get rid of the problem of excess weight. Most often, the lost kilograms gradually return, and the risk of health problems such as depression, gallstone disease, depressive disorders, and metabolic disorders increases.

Unfortunately, short-term dietary courses do not give the main thing: they do not accustom people to proper nutrition, they do not provide the body with a sufficient amount of all the necessary substances. Lost pounds are mostly excess fluid and muscle mass. During the period of restrictions, energy costs are reduced, metabolism is inhibited, and the return to the usual diet is accompanied by already slowed down metabolic processes. This entails re-gaining the lost weight, and even its increase.

Regular protein days often provoke increased stone formation in the gallbladder: as a result of thickening of bile, a precipitate is formed, and then stones. With insufficient fluid intake, the risk of formation of stones in the kidneys increases.

The predominance of high-protein foods in the diet leads to an increase in cholesterol levels. Its excess activates processes that negatively affect the work and functional state of the cardiovascular system. Scientists have proven that long-term carbohydrate-free nutrition increases the risk of premature death from cardiovascular pathologies by about 30%.

Nutritionists insist: if there is a need for weight loss, then the English diet for 21 days can be considered only as a one-time approach. In the future, you should completely revise your diet, put your diet in order, making it as complete and balanced as possible, without overeating and hunger strikes. Only correct and healthy eating habits, along with an active lifestyle, will help you permanently part with excess body fat and correctly adjust your figure for many years to come.

Results

In order for the effect of losing weight after the English diet for 21 days to be really noticeable, all the conditions of the new diet should be fully observed. So, the beginning of the dietary course - namely, the first and second day - should be very limited and hungry. This will make it easier to transfer all subsequent days.

Protein alternations are especially effective in terms of weight loss: they successfully reduce the degree of body fat, forcing the body to take energy from its own reserves. Optimal foods that contribute to this: lean meat or fish, eggs, hard cheese, cottage cheese, yogurt.

Fruit and vegetable days allow you to saturate the body with essential vitamins and minerals, and also help the intestines work, stimulating its cleansing.

Strict dietary restrictions are not recommended for anyone, since a radical and drastic change in diet is a considerable stress for the body, which negatively affects both health and general well-being and mood. In this aspect, the English diet for 21 days clearly wins: it does not imply too strict restrictions, it can be called relatively balanced, and positive results in the form of dropped kilograms will really please: users note an average weight loss of 6-10 kg for the entire diet course.

Despite the fact that the English diet for 21 days provides a fairly good weight loss, a long-term result will be achieved only if there is a fundamental change in lifestyle.