Contents
The menu for 21 days will help you understand the alternation of different types of food in the English diet.
Pros of the English Diet
The diet is designed for 3 weeks, for such a long period the body has time to readjust to a new type of food, small portions and frequent meals, so the result is more stable, unlike short-term diets.
Various sources indicate several options for the origin of the name of the English diet. According to one version, this diet existed in old England, and according to another, it was developed by British scientists.
Be that as it may, the diet does not require fasting and includes plenty of vegetables, fruits and protein. These products contribute to the normalization of cholesterol and blood sugar levels, improve digestion, accelerating the elimination of toxins.
The principle of the diet is to alternate protein and vegetable days, which helps maintain muscle mass by saturating the body with a sufficient amount of protein. Weight loss is due to fat mass. There is also a diet option in which two vegetable and two protein days alternate.
Cons of the English diet
The diet is strictly prohibited for pregnant women, lactating women, as well as people with diseases of the stomach and intestines, kidneys and liver.
An abundance of fiber in vegetables and fruits can lead to flatulence and diarrhea, and a large amount of protein, on the contrary, to constipation. Increased excretion of protein breakdown products burdens the kidneys.
The English diet is considered unbalanced, as the amount of essential fats is greatly reduced, and on vegetable days the body suffers from a lack of protein. Also on vegetable days, the load on the intestines is increased.
Menu for 21 days for the English diet
Consider the menu when alternating two protein and two vegetable days. The main requirement is that on any day the calorie content of the daily diet should not exceed 1 thousand calories. It is necessary to drink plenty of fluids, exclude coffee and black tea, alcohol, soda. Salt and sugar in its pure form is better to exclude. Avoid fatty, salty and smoked foods, flour, sauces.
On protein days, beef, lean fish, chicken and turkey are allowed. In vegetables – most vegetables, except for starchy and very sweet, sour fruits.
Week 1
The first stage of the diet is a couple of fasting days. During this period, light foods in small quantities help to reduce the volume of the stomach and prepare the body for a diet.
Next comes the alternation of two protein and two vegetable days until the end of the diet. Proteins, vegetables and fruits have a lower calorie content than fatty foods, sweets and starchy foods. Their exclusion from the diet leads to weight loss. It is impossible to change the alternation of days so that the body has time to make up for the lack of necessary nutrients on a certain day.
COUNCIL
It is advisable to eat fractionally up to 5 times a day, the last main meal before 19 hours. You can have a snack with fat-free kefir or fruit.
Day 1. Unloading
Breakfast: glass of low fat milk
Lunch: tomato juice, a glass of kefir
Dinner: a glass of kefir – only up to 1,5 liters per day
Day 2. Unloading
Breakfast: glass of low fat milk
Lunch: tomato juice, a glass of kefir
Dinner: a glass of kefir – only up to 1,5 liters per day
Day 3. Protein
Breakfast: slice of cheese, steamed fish cakes
Lunch: 200 g diet beef, a cup of meat broth, lettuce
Dinner: 3 egg white omelet, tea
Day 4. Protein
Breakfast: a glass of milk, boiled chicken breast
Lunch: piece of cheese, boiled fish
Dinner: black bread slice, glass of kefir
Day 5. Vegetable
Breakfast: grapefruit, tomato and cucumber salad
Lunch: stewed zucchini and bell pepper
Dinner: broccoli and cauliflower soup
Day 6. Vegetable
Breakfast: fruit and berry salad
Lunch: beetroot salad with walnuts, tomato soup
Dinner: carrot and cabbage salad, kiwi, green tea
Day 7. Protein
Breakfast: 3 egg white omelet, tea
Lunch: boiled chicken breast, crumbly buckwheat
Dinner: 200 gr diet beef, a cup of meat broth
Week 2
By this time, the body is gradually getting used to the new diet. On protein days, the lack of proteins is replenished in order to prevent muscle burning and restore strength.
COUNCIL
The main fat burning occurs on vegetable days, as well as saturation with vitamins and fiber, which improves digestion and reduces hunger.
Day 8. Protein
Breakfast: a slice of grain bread, unsweetened tea, 1 spoon of honey, a cup of fat-free cottage cheese
Lunch: black bread slice, boiled seafood
Dinner: piece of cheese, boiled fish
Day 9. Vegetable
Breakfast: a handful of berries, an apple
Lunch: broccoli and cauliflower soup
Dinner: stewed zucchini and bell pepper
Day 10. Vegetable
Breakfast: carrot and cabbage salad, kiwi, green tea
Lunch: beetroot salad with walnuts
Dinner: vegetable stew of eggplant, peppers and tomatoes
Day 11. Protein
Breakfast: boiled chicken breast, slice of whole grain bread
Lunch: turkey breast, lettuce
Dinner: 200 gr diet beef, crumbly buckwheat
Day 12. Protein
Breakfast: 3 egg white omelet, tea
Lunch: piece of cheese, boiled fish
Dinner: black bread slice, glass of kefir
Day 13. Vegetable
Breakfast: grapefruit, tomato and cucumber salad
Lunch: broccoli and cauliflower soup
Dinner: stewed zucchini and bell pepper
Day 14. Vegetable
Breakfast: grapefruit, a handful of berries
Lunch: vegetable stew of eggplant, peppers and tomatoes, orange
Dinner: carrot and cabbage salad, kiwi
Week 3
On day 21 at the end of this week, another fasting day follows to exit the diet.
COUNCIL
After the end of the diet, you need to adhere to proper nutrition and do not resort to it more than once a year.
Day 15. Protein
Breakfast: a slice of grain bread, unsweetened tea, 1 spoon of honey, a cup of fat-free cottage cheese
Lunch: 200 gr diet beef, a cup of meat broth, crumbly buckwheat
Dinner: black bread slice, glass of kefir
Day 16. Protein
Breakfast: a glass of milk, a cup of cottage cheese
Lunch: turkey breast, lettuce
Dinner: 3 egg whites and milk omelet
Day 17. Vegetable
Breakfast: carrot and cabbage salad, kiwi, green tea
Lunch: broccoli and cauliflower soup
Dinner: baked eggplant
Day 18. Vegetable
Breakfast: orange and apple salad, green tea
Lunch: vegetable stew of eggplant, peppers and tomatoes
Dinner: grapefruit, tomato and cucumber salad
Day 19. Protein
Breakfast: 3 egg white omelet, tea
Lunch: piece of cheese, boiled fish
Dinner: black bread slice, glass of kefir
Day 20. Protein
Breakfast: a slice of grain bread, unsweetened tea, 1 spoon of honey, a cup of fat-free cottage cheese
Lunch: 200 gr diet beef, a cup of meat broth
Dinner: glass of milk, boiled egg
Day 21. Unloading
Breakfast: a glass of milk or kefir
Lunch: tomato juice, a glass of kefir
Dinner: tomato juice
The results
The English diet allows you to quite effectively reduce excess weight to 7 – 10 kg. But according to the standards of rational nutrition, the diet is far from ideal: the body suffers from a lack of vitamins and fiber on protein days, and there is a breakdown on vegetable days. Excessive amounts of protein for two days in a row burden the stomach and intestines and can cause digestive problems.
Dietitian Reviews
– The English diet is quite varied, but still cannot be considered a complete meal, since some nutrients are practically absent on a certain day and cannot be replaced by others. Such a diet is prohibited for people with diseases of the kidneys, intestines and stomach, as well as pregnant and lactating women. During the diet, it is mandatory to take multivitamins, and more than once a year you can’t eat like that, – says Dilara Akhmetova, consultant nutritionist, nutrition coach.