English diet for 21 days with a detailed menu and recipes

Diets

Sergey Sidoruk 03/29/2019 no comments

Protein-vegetable diet - how to follow correctly

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The protein-vegetable diet is popular among people of any age due to its simplicity and ease of preparation. It is based on a scheme that accelerates the process of losing weight. It is especially effective to lose extra pounds in summer and autumn - the season of abundance of vegetables and fruits.

Impact on the body

Following a meat and vegetable diet helps you lose unnecessary weight in a short time.

Additional advantages of this method:

proteins saturate the body with amino acids;
fiber supports the functioning of systems and individual organs;
carbohydrates replenish energy reserves necessary for human life.

By following this method of eating, a person can lose up to ten kg of weight.

A protein-vegetable diet is popular among people of any age.

Disadvantages of the BUCH system

The system of alternating proteins and carbohydrates is used mainly by athletes, but even supporters of iron sports avoid training for a number of reasons:

Difficulty of nutrition: even if you follow the principles of protein-carbohydrate alternation, the menu must be systematically adjusted to make weight loss easy. Before you decide on a nutritional scheme and plan in the percentage of proteins, fats and carbohydrates, you will need to try the method several times;
psychological preparation: not many people can have the patience and time to prepare a diet specifically for a low-carb or high-carb day;
change in indicators: weight loss occurs in two days, and weight gain occurs in one day. If you get carried away with carbohydrates during the loading phase, weight gain will show up on the scale.

What products are allowed

All dishes consist of the following ingredients:

lean parts of any meat;
fish;
vegetables without starch;
unsweetened fruits.

Basil, parsley and dill are added to salads and other dishes.

When consuming the above products, it is necessary to completely exclude alcoholic beverages from the diet. A serving of the dish should weigh no more than two hundred grams. It is advisable to eat food in small portions 5 times a day.

What is the essence of the diet?

The point is to strictly limit the consumption of fats and fast carbohydrates. Dishes on such a table will consist of 50% high-protein foods and 50% vegetables. A quarter of vegetables should be consumed raw, and the rest after heat treatment. The caloric content of the food is reduced, but the portion size is not, so you will feel full.

In terms of stress levels, this diet occupies a very good position, because most of the elements necessary for the normal functioning of the body come from approved foods.

Partially limited products

Sometimes strict adherence to a diet cannot be achieved. This may be due to travel, lack of time to cook, or significant events that involve feasts.

Flour confectionery products are included in the list of partially restricted products

In this case, the following products are allowed:

sparkling water;
juice in a package;
flour, confectionery products;
compote.

The permissible alcohol limit for women is 25 ml, for men - 50 ml. The permissible amount of salt is 5 grams. It is better to avoid marinades and all kinds of pickles altogether.

Quitting the diet

In order for the result achieved in three weeks to be consolidated, it is important to exit the diet correctly.

The last day must be a fasting day (milk day).
In the first days after completing the course, you should not eat heavily at one time. It is better to divide your meals into several parts.
Immediately after finishing the diet, you do not need to return to your usual diet; foods should be gradually introduced into the diet, for example, 2 products per week, so you will preserve and consolidate the result.
Remember the “rule of saturation”. The signal of satiety reaches the brain with a delay of 15–20 minutes, so it is recommended to eat slowly, otherwise it is easy to overeat.

List of taboos: what not to eat

While losing weight, you should not eat the following types of foods:

instant porridge;
vegetables containing starch;
fatty meat (for meat dishes it is important to take lean parts of carcasses);
instant food products;
fruit desserts with ingredients that have a high percentage of sugar.

It is advisable to give up coffee and stick to green teas. There is no need to add sugar to it. Unsweetened fruit drinks, compotes, juices, still water with lemon are used as drinks.

Basic principles of protein-carbohydrate alternation

If there is more energy received from food than consumed per day, the body stores the excess as fat. An excessive calorie deficit, which those losing weight create in the early stages and enjoy rapid weight loss, leads to loss of water and muscle mass. This happens because nutrients from muscle fiber are more accessible than fat reserves.

As soon as the body realizes that there is nothing left to get from the muscles, only then the hated kilograms are used. This explains the phenomenon where a long and strict diet leaves a high percentage of subcutaneous fat in the body, despite a low overall body weight.

A diet based on the BEAM principle misleads the body:

Protein days are stressful but provide enough nutrients to maintain muscle tissue. Energy consumption occurs due to “strategic reserves” of fat;
prolonged stress is perceived by the body as a threat and activates the preservation of fat depots, but carbohydrate days come into play. As a result, there are no stress factors, metabolism does not slow down;
return to protein days and further in a circle.

Using the method, you can deceive the body and not slow down your metabolism, burning extra pounds. Another advantage is the preservation and development of muscle mass, since the tissue is not consumed to nourish the body.

Protein-vegetable diet options

Duration of the diet is 4-20 days.

Diet for 4 days:

This type of diet includes two protein days, one carbohydrate day and a protein-carbohydrate day.

Days 1, 2 (protein):

in the morning – low-fat cottage cheese with green tea (unsweetened);
an hour later - scrambled eggs from two eggs;
in the afternoon - low-fat fish, fresh cucumber;
in the afternoon – a glass of low-fat kefir or yogurt;
in the evening - boiled meat.

day (carbohydrate):

in the morning - muesli with dried fruits;
an hour later - an unsweetened apple or a couple of apricots;
in the afternoon - rice with mushrooms, a slice of black bread, salad;
in the afternoon - vegetable salad;
in the evening - kefir.

day (protein-carbohydrate):

in the morning - oatmeal with dried fruits;
an hour later - stewed beef with vegetables;
in the afternoon – two loaves of bread with yogurt;
in the afternoon – lentil porridge, baked fish;
in the evening - a low-fat and unsweetened fermented milk drink.

During a four-day diet, you must adhere to the sequence of protein and vegetable days:

on the first day, protein is introduced into the diet (for 60 kg of desired weight you need 160 g of protein, fat - 20-30 g);
on the second day you should consume the same amount of proteins and fats as on the first day;
on the third and fourth days, add carbohydrates and reduce protein (240 grams of carbohydrates).

People following a 5-2 diet would eat lean protein and non-starchy vegetables two days a week.

Diet rules and recommendations

The English diet can be classified as a low-carbohydrate diet. It is in many ways similar to the Dukan or keto diet. It is designed for 21 days, during which there is an alternation of fruit, vegetable and protein days. In general, the diet can be divided into three main stages:

Unloading. It is considered the most difficult, since the caloric content and amount of food consumed is severely limited. A person constantly experiences a feeling of hunger, apathy, insomnia, and irritability appear.
Protein. It is somewhat easier to tolerate than the first one. You are allowed to eat more, and your daily calorie intake increases. At the same time, the abundance of protein in the diet also negatively affects the body. Headache, dizziness, and nausea may occur.
Fruit and vegetable. Needed to restore the body, replenish vitamins, minerals and beneficial nutrients. But there are pitfalls here too. A sharp increase in fiber in the diet can cause gastrointestinal disorders.

This diet is dangerous for the body; it can cause various health problems and exacerbation of chronic diseases. Adhering to it without the advice of a specialist is strictly prohibited.

Lazy diet (for a week)

By following a lazy protein-vegetable diet for seven days, it is possible to lose up to seven kilograms of excess weight.

Day 1:

breakfast – lean meat (150 g), sauerkraut, unsweetened tea;
lunch – baked meat (150 g), a slice of black bread, green tea;
dinner – fish (150 g), beet salad.

Day 2:

breakfast – meat (150 g), grated fresh carrots, green tea;
lunch – fish (200 g), banana or natural juice;
dinner – fish (150 g), vegetable salad, rye bread.

Day 3:

breakfast – meat (150 g), green apple;
lunch – stewed beans (200 g), vegetable salad;
dinner - meat (150 g), salad (cabbage and green peas).

Day 4:

breakfast – low-fat cottage cheese (100 g), unsweetened tea;
lunch – meat (150 g), vegetable salad;
dinner – fish (200 g), salad (tomatoes with olive oil).

Day 5:

breakfast – dietary cookies with kefir;
lunch – fish (200 g), tomato salad;
dinner - meat (200 g), banana, fruit juice.

Day 6:

breakfast – low-calorie cottage cheese (100 g), unsweetened tea;
lunch – lentils or stewed beans (200 g), fresh vegetable salad;
dinner – fish (150 g), vinaigrette salad.

Day 7:

breakfast – low sugar cookies and milk;
lunch - meat (150 g), salad with herbs and vegetables;
soup cooked in vegetable broth, a slice of rye bread.

Recipes

The advantage of a protein-carbohydrate diet is the variety of products and possibilities in preparing dishes. A few recipes to note.

Pancakes with curd

carbohydrate and mixed day
Preparation method:

Pancakes: mix all ingredients so that there are no lumps.
Fry the pancakes on both sides for 2-3 minutes in a hot non-stick frying pan without adding oil.
The cottage cheese should be soft. Grease the pancake and roll it into a roll.

*Can be served with berries or fruits.

Ingredients: - rice flour 100 g; — chicken egg – 2 pcs.; — milk 1.5% — 50 ml; – hot water – 50 ml; - for filling - cottage cheese 1.8% - 150 g.

Protein soup with spinach

protein day
Preparation method:

Boil the turkey, remove and cool. Grind and place back into the broth.
Chop the spinach, add to the meat and cook for 10 minutes over medium heat.
Puree the finished soup in a blender with garlic, gradually adding milk. Sprinkle with spices.

* Served hot.

Ingredients: - turkey fillet - 400 g; — fresh or frozen spinach — 100 g; - garlic - 2 cloves; — milk 0.5% -100 ml; - seasonings to taste.

Chicken nuggets in bran

protein day
Preparation method:

Rinse the chicken fillet and pat dry on a paper towel. Cut into small nuggets and beat.
Beat eggs with bran and spices.
Dip the nuggets in the batter and place in a baking dish.
Pour the remaining batter over the meat and place in an oven preheated to 180 degrees for 25-30 minutes.

Ingredients: - chicken fillet - 500 g; — oat bran – 40 g; — chicken egg – 2 pcs.; - spices - to taste.

carrot cake

carbohydrate day
Preparation method:

Cakes : grate the carrots on a fine grater, mash the banana with a fork.
Beat the eggs into a light foam, add to the carrots, stir.
Using an immersion blender, blend the mixture until smooth.
Add the remaining ingredients and mix with a spoon.
Divide the dough into two parts, bake the cakes separately in an oven preheated to 180 degrees for 30 minutes. Cool completely.
Cream : beat everything with a mixer, coat the cooled cakes and tops.
Place in the refrigerator overnight.

Ingredients for two cakes: - chicken egg - 4 pcs.; – grated carrots – 200 g; — corn flour – 120 g; - oatmeal - 120 g; – banana – 150 g; - cinnamon - ½ tsp; - soda - 1 tsp. Cream: - cottage cheese 1.8% - 150 g; – lemon juice – 25 ml; - sweetener - to taste.

Following the periodization of protein-carbohydrate alternation will help achieve good results in losing weight while maintaining muscle mass. Careful study of the material, self-discipline and self-confidence are a serious requirement for success!

Classic 20-day diet

The length of the traditional protein-vegetable diet is twenty days. During this time, a person consumes foods with a minimum of calories, which allows him to lose up to ten kilograms of weight (taking into account physiology).

Day 1.

It is allowed to eat rye bread toast with low-calorie cheese. During the day, consume low-fat kefir (1%).

Day 2.

The menu is the same as on the first day. Instead of kefir, you can drink yogurt.

Day 3:

breakfast – a couple of chicken eggs, tea;
lunch – boiled chicken, vegetable salad;
lunch - soup with broth made from vegetables and roots;
afternoon snack – green apple;
dinner – fish baked with vegetables.

Day 4.

breakfast – beef with one cucumber;
lunch – baked apple;
lunch - soup in meat broth with mushrooms;
afternoon snack – fresh vegetable salad;
dinner – chicken stew with vegetables.

Day 5, 6.

There are a lot of vegetables (preferably boiled). You can cook stew (steam method).

Day 7.

Toast with hard cheese (2 slices), one and a half liters of kefir (we divide the entire diet into 4 doses).

Day 8:

breakfast – boiled chicken with fresh vegetables;
lunch - salad of cucumbers, radishes, herbs;
lunch – baked fish, vegetables, buckwheat porridge;
afternoon snack – salad of fresh tomatoes, arugula, bell pepper;
dinner – stewed meat with vegetables.

Day 9:

breakfast – a couple of eggs, a cup of unsweetened tea;
lunch - stew;
lunch – mushroom soup, rice with vegetables;
afternoon snack – salad with bell pepper, cabbage, herbs;
dinner – stewed chicken and vegetables.

Day 10, 11.

The diet is prepared from vegetables (except tomatoes and potatoes).

Then the menu can be repeated starting from the first day.

What nutritionists say

Doctors consider a 21-day weight loss course on a protein-vegetable menu to be optimal for losing a few extra pounds with minimal stress on the body. However, doctors remind that in no case should you put external attractiveness above your health, because only a healthy person can be truly beautiful.

Judging by the description, the protein-vegetable regimen is a pretty good option for express weight loss, but any restrictions must be approached wisely and carefully so as not to harm your body. So share useful information on how to lose weight correctly on social networks, and don’t forget to subscribe to updates!

Diet

Recommendations that it is advisable to follow while losing weight:

a glass of plain water - in the morning after waking up;
after this - half an hour of walking, water procedures;
then you can start your first breakfast.

The interval between meals is more than an hour. During the day, it is advisable to perform physical exercises to lose weight. You can start dinner three or four hours before falling asleep.

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.

Examples of dishes

Salad with lightly salted salmon

Cooking time – 5 minutes.

For the salad you will need:

lettuce salad – 10 g;
cherry tomatoes – 4 pcs.;
lightly salted salmon – 30 g;
leek – 1 pc.;
olive oil – 1 table. l.;
salt and black pepper to taste.

Finely chop everything, mix, season with olive oil.

Salad with lightly salted salmon

Jellied pike perch

Cooking time – 1 hour 30 minutes.

For the filler you will need:

pike perch – 800 gr.;
gelatin – 25 g;
greens, bell pepper, carrots to taste.

Cut the pike perch, boil until tender and remove from the pan. Add onion, carrots, pepper, gelatin and salt to the boiling broth. Carefully pour the prepared broth over the fish, which is pre-distributed in portions.

The aspic is refrigerated for forty minutes, after which it can be served as a main course.

The result of a protein-vegetable diet

A protein-vegetable diet for weight loss must be combined with sports activities. In this case, the growth of muscle mass will be ensured, and the fat will disappear.

It is necessary to combine a protein-vegetable diet with sports activities.

Such a diet has a beneficial effect not only on the figure, but also on other functions of the body.

How much can you lose in 21 days of the English diet?

Depending on your initial weight, you can lose 2-8 kilograms on this diet. The more excess weight you have, the more you will lose. But you should understand that with short-term diets, it is not fat deposits that go away, but muscle mass and water, and the weight returns as quickly as it goes away.

The following negative consequences are possible:

psychoemotional disorders;
diseases of the liver, kidneys, heart;
disruption of the gastrointestinal tract;
deterioration of the condition of hair, nails, skin;
lack of vitamins, nutrients, minerals;
decreased mental abilities, inability to concentrate.

Crash diets have a profound effect on a person. Constant weakness due to lack of nutrition affects daily life. It becomes more difficult to work and do household chores. A person becomes irritable or, on the contrary, succumbs to apathy. This is another reason why experts prohibit radical programs.

Pros and cons of this method of losing weight

Among the advantages of this method of nutrition are:

getting rid of excess fluid; products that cause flatulence, bloating, constipation;
decreased blood sugar levels;
lack of discomfort associated with hunger;
improvement of brain and motor function.

The disadvantages of the diet include:

possible headaches;
increased load on the liver and kidneys.

Despite some difficulties, the meat and vegetable diet is the most harmless in comparison with other weight loss methods.