This article is for informational purposes only. Its goal is to talk about the English diet and its various aspects. You should not immediately use it as a way to lose weight, as this can lead to serious health problems. In any case, you cannot do without consulting a specialist. The Doctor Bormenthal clinic uses its own patented method of losing weight and maintaining results, with the help of which more than half a million people have already lost weight. Read more about the methodology here -.
What is the English diet
The English diet belongs to the short-term category. It lasts only three weeks, during which, as the creators promise, you can get rid of 5-10 kilograms of excess weight. It is based on eating mainly protein foods, vegetables and fruits.
It is really possible to lose weight with it, since there is a serious reduction in caloric intake and a reduction in carbohydrates and fats consumed. However, experts do not recommend using it for weight loss. They are convinced that such a weight loss system is dangerous for the body. What rules will you have to follow on the English diet? What dangers does it pose? Let's take a closer look.
General rules
The effectiveness of any event largely depends on compliance with the rules that exist in the English diet.
- Drink at least 2 liters of water per day.
- Be sure to take multivitamins.
- Plan your evening meal no later than 19:00.
- Before going to bed, drink a spoonful of olive oil. It prevents the deposition of fats and helps cleanse the body.
There are also product categories that are important to exclude:
- flour;
- sweet;
- salty;
- roast;
- alcohol;
- black tea and carbonated drinks, coffee.
Nicotine should also be eliminated, although it does not apply to food.
At first glance, it seems that nothing is possible, but this is not entirely true. You can replace fried food with stewed or steamed dishes, and drink green tea instead of black tea. The lack of salt can be compensated for with aromatic spices. But you should avoid coffee, alcohol, sugar and salt in their pure form, as they retain water in the body.
There are contraindications!
Since the English diet for weight loss is a kind of medicine, like most medications, it has contraindications. Be careful if you have:
- Allergic reactions to protein products;
- Any diseases of the intestines or stomach (for example, gastritis, for which you should adhere to a specialized diet);
- Problems with the cardiovascular system.
Before starting the course, consult your doctor!
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.
Conclusion
Unfortunately, it often happens that people have no sense of proportion and turn their lives into one continuous diet. Before you change your diet, think about what motivates you to do this? Perhaps it’s not about your figure at all, but about problems and complexes hidden from within. Then these are the problems that need to be solved.
But if you have firmly decided that a diet is needed, and it will only bring benefits and not harm, then you can safely begin. We wish you good luck and strongly recommend that you follow all the basic rules and consult with specialists.
Advantages and disadvantages
The English diet is a type of protein diet. Most doctors do not recognize such a nutritional system; they consider it dangerous to health. A diet with a predominance of protein with a low intake of carbohydrates, vitamins B and C, and vital microelements can lead to disruption of the functioning of internal organs and all body systems. This manifests itself in the form of the following symptoms:
- constipation;
- frequent headaches, migraines;
- nausea;
- poor appetite;
- bad breath, reminiscent of acetone;
- stomach ache.
In addition, the English diet promotes intensive removal of water from the body. And along with it, useful substances, vitamins, and microelements are washed away. People often show signs of dehydration and appear sickly.
The English diet is contraindicated in the following cases:
- diseases of the gastrointestinal tract;
- impaired functioning of the kidneys and liver;
- poor blood clotting, cardiovascular pathologies;
- pregnancy, lactation period;
- minors;
- elderly people.
This diet is quite difficult for the body to tolerate. It is difficult for even a completely healthy person to withstand it completely. You need to be careful and monitor your well-being. If any of the symptoms described above occur, consult a specialist.
A little bit of history
So why did the diet acquire such a name? The diet was formed on the basis of the taste habits of the British. The British are not famous for their special appetite, and they are not special gourmets, but they treat their diet with trepidation and always try to adhere to it.
- A typical English breakfast needs no introduction - “porridge, sir” has long become not just ordinary porridge, but one of the symbols of British culture. Sometimes breakfast is supplemented with a small amount of honey or 2 pieces of toast. This meal saturates the body with energy for the whole day.
- The next meal - lunch - is the most high-calorie. It can be served with meat, fish, potatoes, and various salads.
- In most cases, a hearty late lunch does not include dinner, but if there is dinner, it will most likely be prepared with a fruit salad or other dietary dish.
This type of nutrition has a beneficial effect not only on the health of the British, but also on their figure and appearance. Many women associate Englishwomen with fragile, delicate and slender ladies, which is far from unfounded.
But if for the British such nutrition has become part of their life and an absolutely normal phenomenon, then we will have to work hard and strain ourselves to bring our diet and figure back to normal.
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.
Sports activity during a diet
During a diet, it is very important to pay attention to sports to enhance results. Particular attention should be paid to two types of training: cardio training and strength training.
There is an opinion that it is during strength training that more calories are burned, but during strength training it is not fat that is burned, but carbohydrates.
To achieve a longer-lasting effect, we advise you to resort to cardio training, which not only strengthens the cardiac system, but also requires large energy expenditures from the body, which leads to weight loss.
Example of cardio training at home:
- First, you should do a short warm-up (about 7-10 minutes).
- 20 push-ups with jumping.
- Climber's run (about 5 minutes).
- 20 deep squats.
- 70 abdominal crunches.
When performing exercises, be especially careful, listen to your feelings and your body. This workout does not contain complex elements; even a person leading a sedentary lifestyle can perform it.
Table of permitted products
During each period of the diet, certain foods are allowed. On fasting days, they consume mainly fermented milk products. On protein - meat, cheeses. On fruit and vegetable, respectively, fruits and vegetables. The full list of permitted products is presented in the table:
| Vegetables | All vegetables except potatoes. It is recommended to pay special attention to bell peppers, eggplants, celery, cauliflower, broccoli, legumes (beans, lentils, chickpeas), onions, and asparagus. You can use them to make salads, stews, bake in the oven or grill. The main thing is not to use vegetable oil. |
| Fruits | All fruits except bananas, grapes, figs. It is recommended to pay special attention to apples, in particular green ones, oranges, tangerines, and kiwis. It is also allowed to eat berries, and on fruit and vegetable days - dried fruits. |
| Cereals | You can eat fruits and vegetables for breakfast during the fruit and vegetable period, but in small quantities (40-50 grams of dry cereal). Allowed: buckwheat, oatmeal, quinoa, brown rice. |
| Greenery | Iceberg lettuce, arugula, spinach, parsley, dill, thyme, basil and other greens to taste. |
| Beverages | Low-fat milk, fermented milk products (kefir, fermented baked milk), green tea, black coffee, clean drinking still water. |
| Bread | Whole grain cereal, rye, black. |
| Nuts | Walnuts, pine, cashews, almonds, hazelnuts. Allowed in small quantities (up to 20 g) on fruit and vegetable days. |
| Spices and seasonings | Ground black or red pepper, Provençal herbs, bay leaf, oregano, cardamom, cinnamon and others to taste. |
It is recommended to cook food on the grill or in the oven without adding oil.
Table of prohibited products
But regardless of the stage of the diet, the following foods are prohibited:
- fatty meats, poultry or fish;
- dairy and fermented milk products high in fat and sugar;
- flour products, baked goods;
- confectionery, sweets, chocolate;
- sweet carbonated drinks;
- smoked, fried, pickled, highly salted dishes.
To make it easier to survive restrictions, you need to eat strictly according to a schedule and not skip meals.
Fully or partially limited products
The diet is based on the exclusion of foods containing large amounts of carbohydrates - sugar, sweets, baked goods, potatoes, white bread and pasta, which, in addition to being high in calories, can cause constipation. Also considered high in carbohydrates are sweet fruits - melon, grapes, pear, banana.
Fatty meats (pork) and fish (sturgeon, trout, pangasius, salmon), sausages, smoked meats, alcoholic beverages and carbonated water are excluded.
Salt is completely excluded from the diet; if this is not possible, then preference is given to sea salt in a minimal amount.
Table of prohibited products
| Proteins, g | Fats, g | Carbohydrates, g | Calories, kcal | |
Vegetables and greens | ||||
| potato | 2,0 | 0,4 | 18,1 | 80 |
Fruits | ||||
| bananas | 1,5 | 0,2 | 21,8 | 95 |
| melon | 0,6 | 0,3 | 7,4 | 33 |
Berries | ||||
| grape | 0,6 | 0,2 | 16,8 | 65 |
Nuts and dried fruits | ||||
| dried fruits | 2,3 | 0,6 | 68,2 | 286 |
Flour and pasta | ||||
| pasta | 10,4 | 1,1 | 69,7 | 337 |
Confectionery | ||||
| jam | 0,3 | 0,2 | 63,0 | 263 |
| jam | 0,3 | 0,1 | 56,0 | 238 |
| candies | 4,3 | 19,8 | 67,5 | 453 |
| cookie | 7,5 | 11,8 | 74,9 | 417 |
Ice cream | ||||
| ice cream | 3,7 | 6,9 | 22,1 | 189 |
Cakes | ||||
| cake | 4,4 | 23,4 | 45,2 | 407 |
Raw materials and seasonings | ||||
| sugar | 0,0 | 0,0 | 99,7 | 398 |
| salt | 0,0 | 0,0 | 0,0 | — |
Meat products | ||||
| pork | 16,0 | 21,6 | 0,0 | 259 |
| ham | 22,6 | 20,9 | 0,0 | 279 |
Sausages | ||||
| boiled sausage | 13,7 | 22,8 | 0,0 | 260 |
| dry-cured sausage | 24,1 | 38,3 | 1,0 | 455 |
| sausages | 10,1 | 31,6 | 1,9 | 332 |
| sausages | 12,3 | 25,3 | 0,0 | 277 |
Non-alcoholic drinks | ||||
| instant coffee dry | 15,0 | 3,5 | 0,0 | 94 |
| black tea | 20,0 | 5,1 | 6,9 | 152 |
| * data is per 100 g of product | ||||
Detailed menu for 21 days
As already mentioned, the diet is based on alternating three types of nutrition: fasting, protein, fruit and vegetables. There are 5 meals a day with intervals between them of 3-4 hours. An approximate menu for 21 days might look like this:
| Breakfast 08:00-09:00 | Snack 11:00-12:00 | Dinner 13:00-14:00 | Lunch 16:00-17:00 | Dinner 19:00-20:00 | |
| Fasting days: 1, 2, 21 | A glass of kefir (250 ml) with a low fat content, a slice of black or rye bread (40g). | A glass of milk or kefir. | A glass of kefir (250 ml) with a low fat content, a slice of black or rye bread (40g). | A glass of milk or kefir. | A glass of tomato juice. |
| Protein days: 3, 4, 7, 8, 11, 12, 15, 16, 19, 20 | A cup of coffee (you can add milk up to 50 ml), a slice of rye bread (40g), a teaspoon of butter (5 g), a teaspoon of honey (10g). | A glass of kefir. | Grilled fish or meat without adding oil (150-200 g), vegetable salad with green peas, seasoned with lemon juice (300 g). | A glass of kefir or yogurt without additives or sugar. | Omelette of 2-3 eggs without adding butter, a piece of cottage cheese (up to 30 g). |
| Fruit and vegetable: 5, 6, 9, 10, 13, 14, 17, 18 | Two apples baked with honey, an orange. | A serving of yogurt without additives, sugar, a handful of dried fruits. | Baked vegetables, except potatoes, a piece of rye bread (40g). | Yogurt without sugar, fruits except bananas, grapes, figs. | Vegetable salad, green tea. |
It is allowed to add various spices, herbs, and spices to dishes. And the amount of salt must be reduced to a minimum.
Compliance Rules
Following a diet requires following a number of rules. So, eating after 18 hours is not recommended. To prevent hunger from bothering you at night, it is recommended to drink one tablespoon of olive oil. It shouldn't be refined. Consuming oil will help avoid constipation and make it possible to stop the process of fat deposition. However, it must be borne in mind that not every organism reacts positively to such an action.
Instead of salt and sugar, you should use natural herbs and spices when preparing dishes. They will add flavor to the food and will not affect your figure. Fried, fatty, smoked foods should be excluded from the diet. Artificial flavor enhancers, ketchup, mayonnaise, and flavorings are also prohibited. Avoid drinking soda, alcohol and foods containing large amounts of sugar.
It is recommended to eat at least 4 times during the day. During the diet, protein and vegetable days alternate. Compliance with the diet can be carried out according to the scheme one after one or two after two. The process depends on the woman’s personal preferences. During the decline, you will have to do drinking fasting days. These are 1, 2, 7, 14 and 21 days of weight loss. In the meantime, you are allowed to drink natural juices, kefir or low-fat milk. 30 minutes before your next meal, drink a glass of lemon water. This will speed up your metabolism. Additionally, it is recommended to take a vitamin-mineral complex. It will strengthen the body, which is lacking a number of substances. Taking vitamins minimizes the risk of health problems.
You should not follow the English diet for more than 21 days. If the period is exceeded, serious problems with the functioning of the stomach may occur. If a breakdown occurs, you should not start losing weight again. However, the woman will have to arrange an extra fasting drinking day. They are the ones that are the hardest to bear.
Recipes
Even such a strict diet as the English one can be varied. The meals given in the table can be changed according to your mood or desire. The main thing is to follow the sequence of fasting, protein and fruit and vegetable days.
The general principles of cooking are as follows:
- Minimize the amount of salt.
- For taste, you can add spices, spices, herbs.
- Do not use sunflower or other types of oils for frying; give preference to boiling, grilling or baking.
- Do not dress salads with fatty sauces. You can use lemon juice or plain Greek yogurt.
- Vegetables are best eaten raw. This way it will be possible to preserve vitamins, minerals, and nutrients as much as possible.
Let's take a closer look at several recipes for each day.
For protein days
The first recipe for protein days is crab stick bread. To prepare you will need:
- 8 eggs;
- package of crab sticks (300 g);
- 3 tablespoons low-fat cottage cheese;
- 50 g tomato paste;
- 10 g of any greens;
- spices, ground pepper to taste.
First you need to finely chop the crab sticks and herbs and mix them together. Add cottage cheese, tomato paste, and spices to the resulting mixture. Place the mixture in the multicooker and bake for 30 minutes on the “Baking” setting. Leave in the pan until completely cooled.
The next option is cold fish soup. To prepare you will need:
- 250 grams of any lean fish;
- one small carrot;
- a bunch of parsley;
- one egg;
- half a teaspoon of vinegar;
- two or three bay leaves;
- ground black pepper, spices and herbs for decoration - to taste.
Peel the carrots, grate them on a coarse grater, mix with finely chopped parsley. Cook everything in water until done. Grind in a blender until smooth or rub through a sieve.
Boil the fish and add it to the resulting puree. Season with beaten egg, vinegar, herbs and spices, cool.
A good dinner option is sturgeon baked on a spit. It is also suitable for a festive dietary table. To prepare you will need:
- one large fish weighing up to 1 kg;
- lemon juice;
- Provençal herbs, ground black pepper.
Cut the fish into small pieces, rinse with cold water. Rub it on both sides with spices, herbs, lemon juice. Leave to marinate for 20-30 minutes.
Place the pieces on a skewer and fry for 6-10 minutes. During the process, you can sprinkle with water - this will make the fish juicier. Can be served as a separate dish or with baked vegetables.
For vegetable days
For vegetable days, any combination of vegetables is suitable. They can be prepared in any way you like: boiled, baked, the main thing is not to fry.
A good option for dinner is a salad of sorrel and spinach. This dish will provide the body with a good dose of vitamins and minerals. To prepare you will need:
- packaging of spinach;
- packaging of sorrel;
- a bunch of parsley;
- several cloves of garlic;
- a handful of walnuts;
- lemon juice, spices, herbs for dressing.
Separate the spinach and sorrel stems from the leaves and boil for 3-5 minutes. Grind the leaves in a blender with nuts, lemon juice, spices, and garlic. Combine with stems and the salad is ready.
Another option is carrot salad with strawberries. An unusual but tasty combination. The following ingredients will be required:
- two or three small carrots;
- a handful of walnuts;
- a glass of strawberries;
- 100 ml kefir;
- a tablespoon of honey;
- packaging of any salad.
Wash the carrots, peel them, cut into strips. Chop the nuts into fairly large pieces. Cut the strawberries into slices. Mix with carrots, season with a mixture of kefir and honey.
Another salad option is with tomatoes. To prepare it you will need:
- packaging of any salad;
- 2-3 small tomatoes;
- a teaspoon of apple cider vinegar;
- half a teaspoon of mustard;
- greens and ground pepper to taste.
Cut the tomatoes into slices, mix with lettuce, season with vinegar, mustard, spices - the salad is ready.
An interesting option for dinner or a holiday table is vegetable kebab. To prepare it you will need:
- two small eggplants;
- one zucchini;
- two or three bell peppers;
- 8-10 pieces of cherry tomatoes;
- red or onion;
- garlic, spices, herbs.
Cut the vegetables into large pieces, coat them with spices and garlic, previously grated on a fine grater. Place on wooden skewers and place in the oven for 20-30 minutes at 150-180C.
Vegetable days
- first breakfast - 2 oranges or 2 green apples;
- second breakfast - a portion of vegetable soup (without adding potatoes), peppers stuffed with carrots or a plate of vinaigrette without potatoes;
- lunch - 2 oranges or 2 green apples;
- dinner - a salad of fresh vegetables, seasoned with a small amount of vegetable oil.
After two vegetable days, you have to return to two protein days. This is the plan you should eat throughout the course.
Quitting the diet
The exit from the English diet should be smooth. Changes need to be made step by step. It is recommended to draw up a plan and describe each stage in detail. The body needs time to recover and adapt. The duration of this period is calculated individually. The more kilograms lost, the longer it will take to quit the diet. It usually takes at least six months.
At all times, you must adhere to the following rules:
- Watch your portion sizes. Eat by the hour, following the same routine.
- Gradually increase the amount of carbohydrates and fats, bringing it to normal.
- Consume about 1.5-2 liters of clean water per day. The body needs it to remove protein breakdown products.
- Add some vegetables to every meal. The fiber contained in them will help restore the functioning of the gastrointestinal tract.
Experts recommend keeping a food diary and counting calories, proteins, fats, and carbohydrates consumed. This is the simplest, yet most effective way to monitor your nutrition.
It is also recommended to add light exercise or walking to your daily routine. They will help the body adapt, improve the functioning of all systems, internal organs, and improve overall well-being.
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.
