At first it’s not easy, because you need to strictly follow the menu, come to terms with small portions and alternating white and vegetable days. But in 21 days the body gets used to the new rules of nutrition and rebuilds itself.
Judging by the reviews, on the English diet you can ultimately lose from 5 to 20 kilograms.
The exact amount of excess weight your body will shed depends on your total body fat mass, gender, physical activity, age, health, and many other factors.
General rules
Enter the English diet gradually. Don't suddenly change your eating habits. First, give up unhealthy foods and drinks, and after a month, start eating according to the plan proposed in the article. To achieve good results, follow these rules:
- Drink 2-2.5 liters of clean water every day . Tea, coffee and other drinks do not count, only still water - bottled or filtered. This is a very important rule. Water removes toxins from the body, dulls the feeling of hunger, makes the skin elastic, helping it quickly contract during weight loss. If you drink water, you will feel good, and your body will not become flabby.
- When preparing a dish, add salt at the very end, or better yet, on your plate . Your daily salt requirement is 5 g. Pour this amount into your saucer and add salt to your food.
- Prepare food in the following ways : boil in water and steam, bake, simmer, quickly fry on the grill or in a non-stick frying pan without oil.
- Organize 3 main meals and 1-2 snacks . Maintain a four-hour gap between meals. During this time, the food will be digested, and the gastrointestinal tract will be ready to accept a new portion of food.
- Eliminate all food waste from the menu : sugar and sugar-containing foods, products made from premium wheat flour, flavor enhancers, dyes, chemical additives that improve the appearance and smell of the product.
- Give up alcohol , reduce the number of cigarettes you smoke. Do not take medications without a doctor's prescription.
- Before going to bed, drink 1 tsp. olive oil . It will saturate the body with fatty acids and vitamins and promote morning cleansing of the intestines.
- Throughout the diet, take multivitamins , since the body will not be 100% provided with nutrients.
- Get enough sleep . A good night's rest gives a person the strength to be active during the day and not overeat to perk up.
If you apply these rules now, without eating according to the English diet, you can get rid of 2-3 kg in a week. Want more? Then the menu will be stricter.
Roller coaster
“Roller Coaster” is the third diet option that involves counting calories. The meaning lies in the following axiom, “with any diet, the human body remembers the number of calories consumed.” And using the “roller coaster” diet, the body, on the contrary, saves calories, which leads to significant weight loss. This diet will help you avoid gaining extra pounds after a diet; when you change calories, it awakens your metabolism and you will continue to lose excess weight.
Stages of the English diet and menu for every day
The presented power system consists of 3 stages. The diet begins with fasting days. There are only 2 of them, they will not participate in the rotation. On the third day you have a protein diet, on the fourth - fruits and vegetables. For the next 16 days you alternate between protein and fruit and vegetable menus. The last day of the diet is unloading as in the first days.
First stage
Before the fasting day, do not overeat at night. This way, the stomach will not be too stretched, and you will more easily endure a hungry state. During this period, the daily calorie intake is very low - about 500 kcal. It is difficult to sharply reduce the energy value of food, but you need to be patient if you want to cleanse the body.
Allowed products during this period:
- milk 2.5% or kefir 1%;
- whole wheat bread;
- natural tomato juice without salt, sugar and artificial seasonings.
The power supply looks like this:
| Breakfast (8:00) | Snack (12:00) | Lunch (16:00) | Dinner (19:30) | Snack (15-20 minutes before bedtime) |
| Milk/kefir – 200 ml c/w bread – 30 g | Milk – 200 ml | Milk/kefir – 200 ml c/w bread – 30 g | Milk – 200 ml | Tomato juice – 200 ml |
This is what days 1, 2 and 21 of the English diet look like. Don't change this pattern. If you are intolerant to milk, drink kefir, and if dairy products are completely prohibited for you, start your diet with a protein diet.
Second phase
A protein menu maintains muscle mass and prevents the body from using it as fuel. The calorie content of food in this phase is about 1200-1400 kcal. It’s not worth making a menu less than 1200 kcal. If you eat poorly for 3 whole weeks, you will slow down your metabolism, and the weight will go away very poorly, plus your appearance will deteriorate. It is better to add half an hour of physical activity and get 1400 kcal from food than to suffer from weakness and dizziness.
Allowed food:
- egg white + 1 yolk per day;
- cottage cheese 5% fat;
- chicken or turkey breast;
- rabbit;
- lean beef, veal;
- salmon, tuna;
- clams, crabs, mussels, oysters;
- liver, tongue, heart;
- beans, lentils, chickpeas;
- Greek yogurt;
- hard cheese;
- spinach, leafy greens, vegetables;
- whole grain bread (30 g per day) or buckwheat, quinoa, brown/brown rice - 4-6 tbsp;
- vegetable oil – 3 tsp. in a day;
- natural seasonings.
Every meal is protein + greens. Do not combine two different protein sources, such as meat and fish, eggs and seafood, in the same meal.
You are allowed to add some carbohydrates for breakfast or lunch. You determine the serving size yourself depending on the desired calorie content. On average, a person weighing 70 kg on a diet needs to eat up to 250 g of food at a time.
Example of a protein menu for 3 days:
| Breakfast (8:00) | Lunch (12:00) | Snack (16:00) | Dinner (19:30) |
| Cottage cheese with green onions and 1 tsp. greek yogurt | Meat broth with boiled chicken breast, white bread, hard cheese, leafy greens | Boiled egg | Grilled fish with spinach and cheese |
| Buckwheat, leafy greens and cucumber salad, double toast with cheese | Beef meatballs (mushrooms instead of rice), vegetable salad | Hummus | Assorted seafood, vegetable and herb salad |
| Oatmeal: 3 whites, 1 yolk + 1 tbsp. l. milk + 1 tsp. oatmeal; piece of lightly salted red fish | Brown rice, turkey breast gravy, white bread, lettuce | Cottage cheese with 1 tsp. sour cream 10%, cinnamon and 1 tsp. honey | Stewed beans with vegetables |
Helpful advice: train yourself to prepare a menu for the week in advance and buy food in advance, then there will be less temptation to jump off the diet.
Third stage
Fruit and vegetable days are an outlet for lovers of carbohydrate foods. During this period you can:
- any vegetables and herbs (up to 800 g per day), but potatoes - no more than 1 medium tuber;
- porridge (except semolina and corn) – up to 200 g;
- berries and fruits (except banana, melon and grapes) – up to 250 g;
- whole grain bread – 60 g.
- vegetable oil – 3 tsp;
- honey – 1 tsp.
In the first half of the day you can eat vegetables raw, in the second half it is better to stew, boil or bake them, because raw vegetables in the evening whet your appetite. Do not overload on beets and carrots - they contain a lot of starch and natural sugar.
Sample menu for 3 days:
| Breakfast (8:00) | Lunch (12:00) | Snack (16:00) | Dinner (19:30) |
| Oatmeal with berries and honey | Broth, vegetable stew, white bread | Orange | Ratatouille |
| Vinaigrette, apple | Buckwheat soup with a mix of frozen vegetables, white bread | Grapefruit | Assorted grilled vegetables |
| Salad of Chinese cabbage, boiled peas and carrots, toast with honey | Bell peppers stuffed with vegetables and mushrooms, quinoa | Fruit salad with 1 tsp dressing. yogurt | Vegetable stew |
When dieting, it is important to eat enough so that you do not feel constantly hungry. In the first days it may haunt you manically, but after a week your body will get used to it. If in the second week you are still very hungry, increase the portions by 30-50 g and diversify the menu. Fantasize in the kitchen, and then your desire to quit the race will not be very annoying.
Reviews
Reviews about the American diet are quite varied. Some of them are presented below.
Evgeniya: “With the help of this diet, I have already lost 6 kilograms, although only a week and a half has passed. It was very difficult not to eat after five, but on the sixth day I got used to it; if I’m really hungry, I eat an apple.”
Alina: “I tried the option of increasing and decreasing calories, all the excess fat was gone, it turned out that I even had abs under my small belly.”
Oksana: “I decided to try the American diet for weight loss, thanks to numerous positive reviews. I really liked this diet, I didn’t feel much hunger, sometimes I even allowed myself to eat something sweet. The most important thing is that the lost kilograms have not yet returned.”
Contraindications to the English diet
The nutrition system may be harmful in the following diseases/conditions:
- pregnancy, breastfeeding;
- age under 18 years;
- ulcer, gastritis, colitis, pancreatitis;
- diabetes mellitus, hypothyroidism;
- chronic kidney disease;
- constant constipation, gall bladder problems;
- pathologies of the cardiovascular system;
- menopause;
- emotional instability, psychological problems.
If during the English diet your illness worsens, or you feel unwell for several days, adjust your diet according to the principles of proper nutrition.
Cautions
There are some cautions on diet days. For example, it is worth limiting physical exercise, since the body does not need extra stress. This can only make you feel worse.
When there is a loss of strength, drowsiness, irritability, you should give up the diet. In the first days there may be difficulties with bowel movements. For those who engage in physical activity professionally, the diet is not recommended at all.
It is necessary to maintain the duration of the diet, without decreasing or increasing the days.
From the very beginning of a diet, you should learn to count calories, strictly follow a food consumption schedule, and exclude or limit certain foods.
Contraindications include :
- chronic gastrointestinal tract – diseases of the liver, pancreas;
- early age;
- weakness after a cold;
- heart and vascular diseases;
- vitamin deficiency;
- anemia;
- diabetes;
- pregnancy and lactation.
English diet: photos BEFORE and AFTER
Conclusion
American diets are a good option for losing belly fat. They allow you to lose weight smoothly and without harming the body. If such a complex suits you, then you can safely get down to business and watch how the extra pounds quickly leave your body.
Reader’s story “How I lost 18 kg in 2.5 months” I’ve been fat all my life and suffered from excess weight. In clothing stores I chose size L, which by the age of 25 turned into XL and continued to grow. I can tell you for a long time how I tried to fight my 30-35 extra pounds: diets, hunger strike, physical activity, even pills and some kind of conspiracies. The effect was short-lived or absent altogether. In short, despair, depression and almost resignation to one’s enormous weight. But one day I came across... a chocolate bar that helps you lose weight! It didn’t cost me anything to try it - I love chocolates. I ordered it and ate it. And the weight crept down!! It seems like mysticism, but it's true. I began to study the issue and realized how it all works. Girls, try it! I have already lost 18 kg in 2.5 months. And I continue. It's up to you, but you don't lose anything except weight, of course. Try Choco Burn chocolate for weight loss for 147 rubles.
Doctors' opinion
Reviews from doctors about the English “21 day” diet are positive, because this diet is even prescribed for medicinal purposes. However, there are certain contraindications:
- during gastrointestinal diseases;
- for nursing women;
- during pregnancy.
The diet may have the following side effects:
- flatulence;
- gastrointestinal disorders;
- constipation (drink more water to minimize risk);
- diarrhea.
