American diet for weight loss for 7, 13 and 21 days, menu, recipes

The diet of Hollywood stars will help you lose more than thirty kilograms without counting calories and strict dietary restrictions...

The main problem with all diets is imbalance. It is difficult for the body to adapt to a limited diet, which leads to frequent breakdowns, even more weight gain and health problems. The American diet does not imply serious restrictions on the menu, but strictly regulates the number of meals.

The author of losing weight the American way got rid of 30 extra pounds and maintained the result for many years.

What is the American diet

The American diet is a separate weight loss system. Its main difference and feature is the gradual loss of excess body weight. For this reason, the body tolerates this diet well, and it is not stressful for it. Another important point is maintaining the results for a long time. The duration of the course can be 7, 13, 21 days.

This nutritional system is based on principles that take into account small human weaknesses. Therefore, the system is effective and almost everyone can handle it. For example, such a rule as eating everything you want before 17:00. The next meal is only the next day. Another principle is that portions can be of absolutely any size, while sweets, fatty foods, and starchy foods are completely excluded.

Principles of nutrition:

count calories;
introduce restrictions on flour, sweets, and fatty foods;
control of calorie content of dishes;
reduce carbohydrates – increase proteins;
maintaining an active and long-lasting regime to speed up metabolism;
systematically engage in physical education.

The result of the American diet depends 100% on its duration, initial weight, self-discipline and self-control. If you are on a strict diet and follow all the rules strictly, you can really get rid of 5 kg in 7 days. The maximum amount is 20 kg for the longest course. A 13-day course helps you lose from 5 to 7 kg. It is worth taking into account the initial weight.

Reviews and results of losing weight

Those who have gone through different variations of the American method of losing weight say that the weight decreases smoothly, but in general, losing 5-7 kilograms in 2-3 weeks of such a schedule is realistic. Basically, those losing weight stick to the classic version or the version with protein-carbohydrate alternation, because they are the most comfortable and “not hungry”. The first week it is difficult not to eat after 5 pm, then some allow themselves an apple, a piece of pineapple or grapefruit. But in general, the second week goes easier, and after returning to a full menu, the habit of not eating enough in the evening continues.

Those who have achieved slimness using the American method are happy to share their results:

What nutritionists say

Doctors are not very fond of this technique in the classical version because of its imbalance. Of all the options, only the Dash diet is respected by doctors, because by and large it is built on the principles of proper nutrition and can be used as a permanent diet that provides a normal amount of calories and all the necessary elements. If, with this regimen, you reduce the total daily calorie content to 1300-1500 kcal, then it is quite possible to gradually lose weight without harm to your health.

Nutritionists are skeptical about other options (especially mono-diets), and therefore do not recommend prescribing them independently without consulting a specialist.

Any diet, even with the best reviews and results, is only a temporary measure. Constantly maintaining good shape is a lot of work, but without it, no restrictions on the menu make sense. Eat right, move more, drink enough fluids, don't overeat, develop good eating habits - and you won't need any diets anymore (which is what I sincerely wish for you).

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For one week

Although this option is the shortest in duration, it is also the most strict. It can lose 1 kg per day. It is especially important to remember the correct drinking regime. The menu of such a food system includes the same breakfast all 7 days with a cup of coffee without added sugar, a boiled egg, an apple. Lunches and dinners are varied.

Below is the menu by day .

Lunch: 60 grams of cottage cheese, yolk, milk + rye bread (slice). Dinner: scrambled eggs with tomatoes, apple.

Lunch: lettuce, boiled chicken 100 g, croutons + tea. Dinner: cottage cheese with fresh herbs + half a glass of milk with black bread (slice).

Lunch: egg, soft-boiled tomato, cucumber, 50 grams of ham. Dinner: hard-boiled eggs, tomatoes, toast, apple.

Lunch: boiled fish, lettuce leaves, croutons, coffee. Dinner: boiled dietary meat with lettuce, 200 ml of milk.

Lunch: boiled fish with celery, green tea. Dinner: boil the yolk and meat, an apple, a glass of milk.

6
Lunch: brown brown rice, meat, lettuce. Dinner: eggs, croutons, yogurt.

Lunch: boiled liver, 2 potatoes, spinach. Dinner: vegetable salad, egg, tomato, low-fat ham – 50 gr.

13 day diet plan

This type of diet is more varied. On some days you can have jam and honey.

breakfast: muesli covered with milk and a citrus fruit, such as orange;
lunch: steamed fish with boiled beans and a slice of low-fat cheese;
dinner: vegetable salad of cucumbers, tomatoes, bell peppers.

breakfast: cottage cheese with toast and grapefruit;
lunch: meat soufflé, cabbage and cucumber salad;
dinner: tomato and egg omelet.

breakfast: oven-baked apple stuffed with cottage cheese and honey;
lunch: baked broccoli with ham + whole grain bread;
breast baked with herbs + a couple of cucumbers.

breakfast: milk oatmeal + citrus;
lunch: salad of your choice of fresh herbs + chicken fillet;
Boil egg + tomato.

breakfast: toast with a little honey, apple;
lunch: chicken cutlet, zucchini puree;
dinner: carrot and cabbage salad, slice of ham.

breakfast: omelette with tomatoes + whole grain bread;
lunch: steamed fish + chopped carrots, sprinkled with lemon juice;
dinner: shrimp + a couple of cucumbers.

breakfast: boiled egg + toast with jam;
dinner; stewed mixed vegetables with meat;
dinner: cottage cheese casserole.

The following days the menu is repeated.

For three weeks

This is the healthiest food system. Its duration is 21 days. There are no hard restrictions. Its main principles :

alternating protein and carbohydrate days;
Alcohol, sweets, fast food and other unhealthy foods are prohibited;
frequency of meals – 5 and small portions;
it is necessary to adhere to the correct drinking regime;
the amount of animal fats should be kept to a minimum;
Reasonable physical activity is required.

Protein products allowed:

low fat cottage cheese;
kefir;
quail, chicken egg;
dietary meat;
lean fish;
low fat cheese.

If you really want to eat, then you can allow no more than 2 glasses of milk per day. And to restore strength, a little natural high-quality honey.

The following carbohydrate foods are allowed:

Hercules;
unsweetened fruits;
vegetables;
porridge without added salt, sugar;
greenery;
breads, cereals (in moderation).

Simple carbohydrates should be completely removed from the diet. And for dressing salads, lemon juice and a little vegetable oil are ideal.

While on such a diet, you can easily get rid of 10 kg. The advantage of such a diet is its safety for the body, as well as a feeling of comfort throughout the entire period.

Protein

In the early 2000s. The ADA (American Dietetic Association) proposed a new nutrition system for weight loss, the main distinguishing feature of which was the high daily calorie content - almost 2,000 kcal. This is a well-known American diet, which is recommended for those who constantly feel hungry and regularly break down. With this daily caloric intake you can satisfy almost any appetite. An undoubted advantage is the scientific background and exact numbers:

nutritional value - almost 2,000 kcal;
BJU ratio: 16% protein (78 g), 25% fat (55 g, of which 14 g saturated), 59% carbohydrates (279 g);
additional nutrition: 40 g fiber, 900 mg calcium, 1,500 mg sodium;
for women weighing up to 65 kg, 1,800 kcal is enough.

Duration: 1-2 weeks. Results: up to 5 kg per week.

Diet Coke for lunch, which Americans love so much, has been replaced with green tea;
nut butter - for soft cheese;
Potatoes and bread are allowed for dinner.

American belly fat diet

The authors of this diet claim that it is possible to get rid of 500 grams of excess weight, which includes liquid and fat deposits in the most common area on the abdomen. The main condition: adhere to the list of permitted products.

Attention! The very first thing you need to give up is flour products. This is due to an increase in appetite due to increased insulin production when flour is ingested. As a result, you want to eat even more.

Allowed products:

fruits;
mushrooms;
nuts;
vegetables (preferably leafy ones);
bird;
red dietary meat;
seafood;
low-fat cottage cheese in grains;
Mozzarella;
beans (in pods);
lentils.

Dinner Cancelling / Minus dinner

The name of this diet speaks for itself. She suggests skipping dinner.

During the day you can eat everything except the most harmful fats: sausages, fast food and smoked meats.
The main rule is not to overeat: every meal should end with slight hunger.
Preference is given to vegetables, fruits, and berries.
The daily water intake is 2 liters.
Instead of dinner, you can drink a glass of water or herbal tea.

Weight loss period: until the desired result is achieved.

Hollywood/American stars

The name of the diet speaks for itself: it is believed that many Hollywood stars owe their slimness and grace to it. It is distinguished by rigor and balance. The main difficulty is that you need to follow the menu exactly. This is the whole secret.

The peculiarity of the diet is that the last meal is at 17:00, after which they drink a lot of water before going to bed.

The duration is a week. In 1 day 1 kg is lost.

Menu (example):

Breakfast is always the same: egg, apple, toast + coffee with low-fat milk.

Further by day.

lunch: 60 grams of cottage cheese with raw yolk, a slice of rye or whole grain bread, a couple of radishes, 200 ml of low-fat milk; dinner: scrambled eggs from a couple of eggs, greens, tomatoes, apple.

lunch: 100 grams of boiled chicken, 150 grams of cabbage salad, tea without sugar, toast; dinner: repeat lunch of day 1.

lunch: 100 grams of vegetable salad, a slice of black bread, a soft-boiled egg, 40 grams of low-fat ham, ½ cup of natural yogurt; dinner: hard-boiled egg, tomatoes, croutons, green apple, 100 ml yogurt.

lunch: 90 grams of boiled fish, 150 grams of lettuce, rye bread toast, a cup of tea or coffee; dinner: 120 grams of grated meat with chopped horseradish, lettuce, green apple, 200 ml of milk.

lunch: 120 g of boiled fish fillet, 100 g of celery, coffee or tea; dinner: salad with boiled meat and yolk, a glass of milk without fat, a green apple.

lunch: 150 grams of boiled chicken, 100 grams of brown rice, lettuce, low-fat milk, green apple; dinner: hard-boiled egg, tomatoes, toast, green apple, half a glass of low-fat natural yogurt.

lunch: 200 grams of spinach, 100 grams of beef liver, the same amount of potatoes, coffee; dinner: 100 grams of vegetable salad from tomatoes, carrots, cabbage, rye bread toast, hard-boiled egg, 50 grams of low-fat ham, green apple.

There is an option for 2 weeks. The beginning is the same. On the 8th day they begin to move in the reverse order.

Benefits and harms

Like any method for losing weight, the Hollywood one has its pros and cons. The main advantage of the system is that those losing weight in this way will not be haunted by an obsessive feeling of hunger, because meals will be taken every 2-3 hours. With a competent approach, the body will not feel excessive stress: the extra pounds will disappear gradually. When losing weight in this way, there will be a plateau stage, during which the weight does not change at all, and the body adapts to the new rhythm and develops the right eating habits.

But the technique also has disadvantages:

At first it will be difficult to restrain yourself from eating after 5 pm. To quell your hunger, you can drink a cup of green tea or, as a last resort, eat a piece of pineapple or grapefruit.
Working people, whose working day usually lasts up to 18 hours, will have to adapt to the rules and have dinner at work (which may not exactly please a stern boss).
What can we say about evening receptions, buffets and corporate events? This will be a real test of willpower. If you go through it, you will no longer be afraid of any other restrictions. But here there is a slight relaxation: as a last resort, you are allowed to drink a glass of dry wine.

Low calorie

Assumes compliance with the calorie norm of 1000 calories. It is considered the most strict. Duration 3 days. Effect: loss of 15 kg.

Allowed:

vegetables without starch;
sweet and sour fruits, except dried fruits, bananas, grapes;
boiled chicken breast;
fish fillet;
soft-boiled eggs,
wholemeal bread;
fermented milk;
unrefined vegetable oil.

Option 1 suggests eating 4 times: breakfast, lunch, dinner, afternoon snack, dinner.

A sample menu is as follows:

breakfast: porridge with water, a glass of low-fat kefir or milk;
lunch: berries with fruit + skim milk;
lunch: vegetable salad with chicken fillet;
afternoon snack: any product in any quantity;
dinner: salad of tomatoes, cucumbers, seasoned with low-fat sour cream, rice or pasta.

Sample menu for 1 day for the American low-calorie diet

Recipes for the English diet for 21 days

A few recipes to diversify your diet menu:

Cocktail for vegetable day . To prepare, take a couple of apples, 4 oranges, 2 grapefruits, several lemons and mix with 2 liters of water. The drink is drunk all day. This healthy cocktail will cleanse the body of toxins, which, of course, will affect your weight.
Vegetable soup . You will need cabbage, mainly cauliflower (you can also use traditional white cabbage), onions, tomatoes, celery, and sweet peppers. Cut everything into cubes and add the required amount of water. Cook until fully cooked. Black pepper, thyme, basil, cardamom, and parsley are used as seasonings. Olive oil also works well.
Peking cabbage rolls . Take Chinese cabbage, peel the leaves and boil until half done. The carrots are chopped coarsely. The onion is cut into cubes. Boil 200 grams of asparagus beans and cut them. All ingredients are combined in a frying pan without oil. The very last touch is to wrap a lot of vegetables in lettuce leaves and cook them in tomato juice until the leaves are soft.
Baked vegetables . Zucchini, sweet peppers, onions, champignons, herbs and garlic are mixed and seasoned with soy sauce. You can use olive oil. Place the vegetables on foil, roll them into a bag and put them in the oven for 30 minutes.
Chicken in kefir . 150 grams of pulp is cut into cubes, sprinkled with pepper, herbs, and spices. Pour in 50 ml of kefir, previously diluted in water in the same amount. The mixture is placed in the refrigerator for a couple of hours. And then simmer in a fairly hot frying pan for 10 minutes.
Cottage cheese omelet involves mixing dietary cottage cheese (100 g) with a couple of proteins and 3 tbsp. l. water. Add herbs and spices and beat thoroughly, then pour into a frying pan and place in the oven.

These same dishes can be prepared after the end of the diet, at the exit. You can add salt in small quantities and other favorite spices to improve the taste of the dish.

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.

Indications and contraindications

A recommendation for this type of diet may be the presence of excess weight, which, however, has not yet crossed the critical mark. But you need to avoid such restrictions:

Children and teenagers under 18, as well as adults over 50 years old.
During pregnancy and breastfeeding.
For diseases of the gastrointestinal tract.
For chronic liver and kidney diseases.
You should not limit yourself in your diet even after a recent illness, as well as in the presence of emotional and psychological stress and disorders. Due to the severe restriction of food calories, the technique will not be beneficial during physical activity, including for athletes and people involved in fitness.