English diet 21 days results. English diet for weight loss: several options with menus for every day, timing and results. Chicken cutlets recipe

If you want to lose weight, then you just need to choose the right and suitable nutrition. The English diet 21 days is considered one of the most effective methods of reducing excess weight and appetite control.

Pros and cons of the diet

Despite the fact that this type of nutrition is called sparing, you will have to give up a lot and at times, you may even regret it. But all the suffering is worth it. The English diet is used by many show business stars to get in shape in a short time after childbirth or a long period of weight gain. Kelly Osbourne, Renee Zelleweger, Fergie - and this is not the whole list.

Thanks to skillful selection of diet, nutritionists managed to achieve a combination of two things on which the effectiveness of nutrition and weight loss depend. The body, not receiving the usual amount of fats, begins to use the available ones for vital processes. At the same time, the metabolic system works much faster, the intestines are cleansed, and toxins are removed from the body.

Photo - English diet

Advantages of the diet:

1. If you completely eliminate breakdowns and follow the recommendations exactly, then in 3 weeks you can lose up to 20 kilograms;
2. Nutrition helps improve metabolic processes;
3. Facial skin is noticeably cleansed due to the complete absence of harmful carbohydrates and fats;
4. Water does not stay in the body, edema and swelling do not form.

Unfortunately, even this ideal lifestyle has flaws. The English diet is quite strict, there are practically “fasting” days. This means that it cannot be used for weight loss by girls with diseases of the stomach and intestinal tract (in particular, ulcers, gastritis, gastroenterocolitis). A categorical contraindication is during lactation or pregnancy.

Another serious disadvantage of the diet is its severity. You should not allow relapses in the form of “one” chocolate bar or food at night. If you begin to supplement the menu with other, unforeseen products, your weight will not change; there is even a possibility that it will continue to grow. Food should be taken at the same time, so be careful.

After finishing the diet, you can’t rush into all serious things, although you really want to. The kilograms may return, as with any other diet, you will need a soft and gradual exit. If you are prone to obesity, then you will need to watch what you eat for a long time.

Allowed products

The entire period of the diet can be divided into three sub-periods: dairy, meat and fruit. Accordingly, they need to be alternated among themselves in a certain order. The milk day is rightfully considered the hardest day, because on this day you can’t even have coffee without sugar. According to nutritionists, some girls may experience a drop in blood pressure or dizziness due to the lack of sweets, in which case you can drink a glass of warm water with a spoonful of honey.

Table of days of the English diet 21: permitted and prohibited products:

The menu of the English 21-day diet is very reminiscent of the ABC diet, known to many, but the main thing in the British version is not the products, but the principle of their use. There is a certain order of what and when to eat in order to lose weight. For example, the diet consists of the following stages:

1. Cleansing and detoxification, stomach preparation;
2. Active phase of weight loss;
3. Stabilization of weight and consolidation of results.

Of course, you can simply completely limit yourself to food for three weeks, eating only the foods listed in the table. This will work, but the weight will return like a boomerang, and much faster than in 21 days, so you need to stick to the rules.

Menu and recipes

First day– milk, during this period the body prepares for weight loss, cleanses itself of harmful substances and toxins. Such a strict beginning will help you get in the right frame of mind. The milk day begins with a glass of warm milk and that’s it for now. At lunch you can eat a piece of bread with milk, and for an afternoon snack you can have warm milk again. Closer to dinner, you eat another piece of bread, but at night you need to drink a glass of tomato juice.

Tomato helps cleanse and relieve the stomach, this is a kind of guarantee of the absence of flatulence and bloating. In addition, it will create a feeling of fullness before bed. In subsequent dairy days, tomato juice can be mixed with salt (just a drop).

Photo - Before and after diet

Next in line meat day 2. It's practically a rest after a complex dairy. The morning begins with a glass of coffee without sugar and a piece of bread, buttered and honey. By the way, scientists have proven that such a breakfast can be called ideal, it contains the right amount of fats, proteins and “correct” carbohydrates. For lunch, you can cook yourself a broth with fish or meat, and eat even a small piece of them (100-150 grams), wash it down with green tea or coffee.

For an afternoon snack, prepare some cheese and tea, and for dinner, boil two eggs and add about 100 grams of low-fat cottage cheese with herbs, wash it all down with orange or tomato juice.

After meat comes fruity day 3. You can’t drink anything in the morning, you need to start with a couple of apples or oranges (be careful if you have allergies, otherwise you risk getting sick). For lunch, make yourself a light soup without potatoes (you can’t eat it in the first week), wash it down with a glass of unsweetened green tea. For an afternoon snack, you can eat a piece of apple with honey, and for dinner, any vegetable salad (more greens) and a glass of tea and honey.

After the third day, you must return to the first, repeat the milk one and continue in a circle. The cycle ends at 21 days. Based on this, each period takes 7 days from the entire course. Another option is to repeat for two days. It turns out that the first two days are dairy, the third and fourth are meat, the fifth and sixth are fruit, and so on in turn.

On all days, except dairy days, you are allowed to alternate dishes or invent your own from the permitted list of products. So, for meat you can use various soups and broths, steamed chicken fillet cutlets, steamed fish. You can also prepare your own kind of dietary sushi, and soy sauce can be used as a seasoning. For a vegetable day, there are many options for salads and dressings, various cold appetizers (boiled eggplant with tomatoes, peppers stuffed with vegetables), and fruit desserts.

If you find yourself overweight, you want to get rid of it short time. Many women decide to take desperate measures to achieve this: they use exhausting physical exercise And strict diets with strict restrictions. But this puts the body under a lot of stress, which has a bad effect on health. Therefore, it is better to choose a long-term diet that will give longer-term results. Such diets include a protein-vegetable option for 21 days.

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General principles of diet

The duration of the English diet is three weeks. It is also called British. During this time, the body will be cleansed, metabolism and digestion processes will be restored. You can lose minus ten kilograms of excess weight - good results from a diet that does not greatly limit a person’s food intake. General health improves, but the regularity of the English course is no more than once a year. And all because of the fairly detailed menu and limited product range. Experts no longer advise going on the English diet twice a year, even if the second time you decide to follow it for only 14 or 7 days.

The essence of the technique is to alternate protein and vegetable days. There will be four meals a day, preventing severe hunger. But portions will be very limited. The hardest days are the first two and after 20 days. At this time, you need to fast, but not every person is able to completely give up food. Every morning begins with breakfast, dinner should also be, but no later than seven in the evening.

Of course, I would like to know what foods are allowed during weight loss. Table of allowed products:

As for fruits, you should not buy grapes, figs, melon, bananas - they have a high calorie content.

It is worth familiarizing yourself with the list of foods that should not be in the diet throughout the diet:

• sugar and salt;
• fried foods, sweet and floury;
• soda, sweet store-bought juices, alcoholic drinks;
• coffee, black tea;
• smoked meats and marinade.

Dishes should not be salted and universal salty seasonings should be used. You can only pepper and use permitted spices. Salads should not be seasoned with sour cream and the usual mayonnaise - only with vegetable oils. But they shouldn’t be abused either.

The diet will be easy if a person does not eat meat often. The diet practically excludes it. But for non-vegetarians, surviving such a period without meat may be problematic. Therefore, you need to assess your strength adequately and first decide for yourself whether you have enough willpower for such a diet. But the diet itself is not difficult to tolerate; the British diet has a varied menu. This is its main advantage over strict mono-diets, although here there are separate meals. Thanks to a balanced menu, you can remain mentally calm, even though your body will receive few calories.

Although nicotine is not a product, it is also prohibited in a weight loss diet.

But don’t worry right away when you see all these restrictions. Fried foods can be safely replaced with stewed or steamed ones. Black tea is replaced by green varieties, salt - by aromatic spices, due to which each dish will be more appetizing.

But there is no substitute for sugar and salt, coffee and alcohol - these products greatly retain water in the human body. It is better to avoid them even on ordinary days and for everyone who adheres to a healthy lifestyle. But you can drink water in unlimited quantities. Although the advice is banal, you need to drink up to two liters of clean water every day.

Sample menu

If a person has firmly decided that he wants to lose weight with the English diet, then all its features are worth studying in detail. It starts according to a two-day scheme:

• the first few days - fasting;
• subsequent days - protein consumption;
• last entry - an abundance of vegetables.

After six days of the diet, you can begin to alternate vegetable and protein stages in a sequence convenient for a person. The menu of the first two fasting days will not be particularly varied. This is a liter of milk, two slices of grain or black bread, a glass of fresh tomato juice. There are no recommendations based on the clock; if you feel hungry, you can drink a glass of milk or snack on bread in the morning to recharge your energy for the whole day.

The menu for protein days may look like this:

1. 1. In the morning, drink tea with milk, eat a sandwich made from rye bread, adding a little butter and honey.
2. 2. For lunch, boil 200 ml of mild broth or fish soup, without adding potatoes. Or eat a portion of lean fish or meat (no more than 200 grams). You can additionally eat two tablespoons of canned peas.
3. 3. An afternoon snack is also provided - it will consist of tea with milk, which can be sweetened with a spoonful of honey.
4. 4. Dinner to choose from: either two boiled eggs, or a slice of ham and bread with kefir. If you decide to dine on meat or fish, then at the evening meal the portion should weigh 50 grams.

Vegetable days might look like this:

1. 1. For breakfast, have a snack with two apples or the same number of oranges.
2. 2. For lunch, make soup or vegetable stew without adding potatoes. You can snack on a slice of bread and season the stew with a spoon of olive oil.
3. 3. The afternoon snack will consist of permitted fruits.
4. 4. For dinner, prepare 250 grams of vegetable salad, drink green or herbal tea, adding a spoonful of honey.

The following days alternate between one or two (vegetables and protein) - it’s more convenient for everyone. Alternation does not apply fasting days. If you have a habit of having light breakfasts but heavier dinners, then you can rearrange the menu to suit you, swapping recipes, but not forgetting to check the list of prohibited and permitted foods. Milk can be replaced with low-fat kefir. The technique is well tolerated at any age. The most difficult thing is to withstand two fasting days, but you can’t do without them. This way the body will prepare for the upcoming diet. After this, the feeling of hunger will quickly pass, as will the feeling of discomfort in the digestive system.

Another important correct diet is a strict diet. Breakfast will be at 7 am, lunch until 1 pm, afternoon tea strictly from three to four, and dinner no later than seven in the evening.

If on fasting days you feel a severe headache, dizziness, or loss of strength, then this method of losing weight should be abandoned. These symptoms are evidence of problems with the heart, pancreas or hormonal disorders; before going on a diet, it is always better to go to your doctor for advice, no matter how safe and healthy it is considered.

Important points

The technique bears this name because of the menu, which contains a set of products traditional for Great Britain. This variety is good for work digestive system, a person does not experience severe hunger, and the body does not experience stress. Therefore, the results of the diet are permanent. The main thing is strict application of all the rules of the English diet for 21 days.

During this period, the body needs to be replenished with vitamins and minerals. A limited diet does not allow him to supply him with the necessary substances. Therefore, it is worth checking with your doctor which vitamin complex is suitable in combination with this method of losing weight.

You cannot delay the course of nutrition. It can be repeated only after a year.

The menu is strictly observed - this is one of the main rules. You can't deviate from it. The British diet will only be effective if you adhere to its rules:

• do not eat after seven o'clock in the evening;
• At night, it is advisable to take one tablespoon of flaxseed or olive oil;
• replace salt with permitted spices;
• remember about the drinking regime - this habit should remain after completing the course, daily norm for humans – 1.5-2 liters;
• start taking vitamin complexes;
• try not to disrupt your eating schedule;
• say “no” to fried and fatty foods, it is better to steam, stew, bake all foods without adding oil;
• give up cigarettes and alcoholic beverages - such bad habits not only interfere with weight loss, but also have a bad effect on the condition of hair, skin, and the body as a whole.

Although the English diet has a strict regime, it suits almost everyone. The exception is pregnant and breastfeeding women.

Quitting the English Diet

You need to exit the diet correctly, which will consolidate the results obtained. The introduction of dairy nutrition will help with this. You need to immediately prepare yourself for the fact that the end of the English diet is not all. After this, you can’t stop working on creating a slim and healthy body, you need to maintain a healthy lifestyle in the future.

An integrated approach is what allows you to put your figure in order. You need to start playing sports; there are whole sets of exercises that can be done at home. Remember about healthy sleep - at least seven hours a day. Pay attention to the condition of the skin: do weight loss wraps, massages, salt and soda baths. There are a lot of cosmetic procedures for weight loss: they are selected individually and combined with proper nutrition and physical activity.

After the diet, add familiar foods to the menu gradually, otherwise the lost weight will soon return. Try to always focus on vegetables and fruits; for those losing weight, there are many delicious recipes with these healthy products, thanks to which you can diversify your healthy menu. We must give up bread and other baked goods.

If you stick to these simple rules and carefully monitor your internal and external condition, your figure will delight you with its slender lines, and your skin with a healthy glow and elasticity.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure. In my 20s, I first learned that fat girls they call it “WOMAN” and that “they don’t make these sizes.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

Slimness is the main dream of most women on the planet. And this is not a whim, but a necessity. A petite lady looks more attractive, it is easier for her to choose a wardrobe than a full beauty. And if we ignore aesthetic issues, it becomes clear that excess weight is one of the main reasons cardiovascular diseases and problems of the musculoskeletal system. And being slim means freedom of movement and good health. The English diet promises to help you quickly get rid of fat deposits and improve your body health.

The essence of the English 21-day diet is the alternation of protein and plant foods. The energy value of the daily diet should not exceed 1 thousand kcal. In 21 days, this is exactly the period of time the diet is designed for, the body is completely cleansed, metabolism accelerates, and digestion begins to work smoothly. Depending on the individual characteristics of the body, on the English diet you can lose 3-10 kg of excess weight. The amazing results of the English diet are supported by excellent health and increased performance.

English diet: 7 principles

It would be wrong to understand a diet as a banal restriction in food. This a complex system rules and measures that together lead to rapid weight loss. The classic English diet for weight loss is based on seven principles.

1. Preparation . To prevent your diet from becoming stressful for the body, gradually reduce portion sizes over two weeks and remove fatty foods from your diet.
2. Water balance. Every day you need to drink 30 ml of liquid per kilogram of body weight. This volume includes not only clean water, but also juice, tea and even soup.
3. No food before bed. The last meal is served until 19:00. Before going to bed, you can only drink a teaspoon of olive oil. It will stop the feeling of hunger, cleanse the body and block the process of fat growth.
4. Correct cooking technology. Completely eliminate any fried foods from the menu. For cooking, use the oven, steamer and grill.
5. Clear schedule. To prevent the oppressive feeling of hunger from taking over your consciousness, fuel your body every three to four hours. It is advisable to eat at the same time every day.
6. Digestion stimulation. 30 minutes before your first meal, be sure to drink half a glass of water. You can add a little lemon or honey.
7. Knowing of limits . This weight loss course can be carried out no more than once a year. If you severely restrict yourself in food often and for a long time, the condition of your bones, hair, skin and internal organs.

Diet for English language. The Old English diet involves fairly strict dietary restrictions. This is accompanied by side effect in the form of a deficiency of nutrients. Therefore, while following a diet, be sure to take multivitamins.

What and how to eat

Having studied the reviews about the English diet, we can conclude that this is one of the most effective mechanisms in the fight against overweight. Over the course of three weeks, the body receives a lot of fiber, which naturally cleanses the digestive system, and proteins, which stimulate the breakdown of fatty tissue. This is exactly the rare case when diet is effective without sports.

Table of permitted products

On the way to slim figure you will have to give up many of your favorite foods. You should not eat flour or sweets. Fried, fatty and spicy foods, fast food and processed foods are also prohibited. You need to completely give up alcohol and coffee. What then to eat? The best options are collected in the product table.

Table - The best foods for the English diet

To prevent food from being bland, flavor it with herbs and spices. , basil, black pepper, thyme, mint, cardamom give the products a bright taste and promote rapid weight loss.

21 days to slim: sample menu

The English diet is not only a diet, but also a discipline of nutrition. You will have to eat by the hour so as not to let your body get hungry. An example of a three-week diet is given in the table.

Table - Detailed menu English diet for 21 days

For those who cannot withstand three weeks of strict nutrition, a shortened program of 7 days and 14 days is provided. The principle is the same - the first two and last days should be hungry. The basis of the diet is alternating proteins and fiber. You can also have a carbohydrate day to regain your strength.

Delicious weight loss: light recipes

People, as a rule, break their diet from a lack of gastronomic pleasure. After all, food is not just a source of energy for the body. This is an important part of a person’s life, on which well-being and mood depend. To make losing weight easy, you need to eat tasty food. Recipes for the English diet will help you diversify your diet.

For protein days...

Protein foods are mainly meat, fish and eggs. These foods are nutritious, tasty and easy to prepare. All that remains is to find them useful way processing and add some flavor nuances. Simple and tasty protein recipes are given in the table.

Table - Recipes for a protein diet

In the original version of the diet, there is a ban on salt consumption. Modern nutritionists advise not to exhaust yourself with bland food, but only to minimize salt consumption and replace table salt with sea food.

...and for vegetables

With vegetables and fruits everything is much more complicated than with proteins. They are delicious raw. But it is not at all filling or nutritious. One has only to combine a couple of components and carry out minor processing, and familiar plant products turn into excellent dishes. Successful recipes are given in the table.

Table - Recipes for a vegetable diet

How to go out correctly

You cannot suddenly leave the English diet. If on the 22nd day you start eating everything that comes to hand, the “starved” body will instantly accumulate incoming resources and transform them into fatty tissue. Thus, all efforts will be in vain. And in order to consolidate and increase the result, follow three rules.

1. Maintain the regime. For the first week, you need to stick to fractional meals, gradually increasing the intervals between meals until you get into your usual routine.
2. Don't overeat. After a long period of restricting the amount of food, the body simply will not accept large portions and may react with digestive upset. If you feel hungry after one of your meals, wait 15-20 minutes. It is during this time that a feeling of satiety sets in.
3. Add products gradually. It is optimal to introduce two new items per week into the diet. This way you will allow the body to “remember” the taste and properties of foods that it got used to during the diet.

Quitting a diet does not imply a complete return to your previous diet. You should continue to abstain from unhealthy foods. To maintain the achieved results, play sports and normalize your sleep schedule.

Contraindications

Doctors have both positive and skeptical reviews about this diet, but they all agree that such a diet has some contraindications. There are five main reasons for refusing to switch to the English food system.

1. Gastrointestinal diseases. Excess fiber can cause eating disorders and worsen chronic problems.
2. Weakened immunity. If you have recently suffered from any illness, wait until your body recovers. Insufficient intake of vitamins and minerals will only make poor health worse.
3. Intensive work. Hard mental or physical labor forces a person to eat well.
4. Diabetes . Only a doctor can remove or add foods to the diet. A specialist will also help you in the fight against excess weight.
5. Pregnancy and lactation. This is not the time to lose weight. During this period, you need to take all the benefits from food.

The English diet is not suitable for overweight children. During the period of active growth of bones and organs, the body should receive as many vitamins and minerals as possible.

In former times, the English diet menu for every day was introduced in boarding houses as a way to save money. When there was a shortage of food, the pupils were put on a strict diet for five days. Later it became in a great way bring plump girls from noble families into shape. Then the Englishwomen began to stick to a diet before balls and other important events where they needed to show off their slender waist. Today, this diet is widespread all over the world and helps to get rid of extra pounds in a matter of weeks. You can learn more about it by looking at photos and videos.

Reviews: “It’s only difficult to withstand the first 2 days, then everything is well tolerated”

Excellent diet, I lost 12 kg the first time. Now I do two milk fasting days from time to time and in two years I have reduced my weight to 17 kg. The diet is balanced and after it you get used to the regime. I advise you to use it.

Venera Ishbulatova, http://evehealth.ru/angliyskaya-dieta-na-21-den/

I have never been skinny; I was 163 cm tall and weighed 63 kg. But after 2 births, I gained 20 kg - a total of 83 kg. For three years I fed myself breakfast, so that tomorrow I will definitely start losing weight. And finally, TOMORROW has come. First, I went on a kefir-apple diet for 2 weeks and lost 7 kg. It was very difficult, I was afraid to break down, so I didn’t sit down at the table with everyone else. Then I came across the English diet, after kefir and apples, the menu of this diet seemed very rich and varied to me. I lasted 3 weeks and minus another 6 kg. The hardest part of this diet for me was eating unsalted food, but now I’m used to it. Now I weigh 69, but I don’t want to stop there. I’m slowly leaving the diet, but I’m not gaining weight. Girls, the most important thing is to set yourself up and believe that you can do it.

Julia, http://dietyiotzyvy.ru/diety/anglijskaya_na_21_den

I also tried this diet. I didn’t adhere to it very strictly, I salted it a little, I didn’t eat exactly according to the clock, but nevertheless I lost 5 kg. A friend adhered to it very strictly, lost 15 kg, although she initially weighed more than 100 kg. Didn't take any multivitamins. Very good diet, it’s difficult to withstand only the first 2 days, then everything is well tolerated!

Olga, http://www. woman.ru/health/diets/article/87537/

Article updated: 04/22/2019

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The materials posted on this page are informational in nature and are intended for informational purposes. Please do not use them as medical advice! Consult a specialist before taking any action.

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The English diet for 21 days is a low-calorie nutrition system that allows women to effectively lose excess weight. From the name of the technique it becomes clear that its duration is designed for 21 days.

Rules of the 21-day English diet

The English diet for weight loss is based on alternating foods of protein and plant origin. Nutritionists say that it makes sense to adhere to such a weight loss program only if in the future a person plans to eat exclusively healthy food.

To achieve the best possible results from the English diet for 21 days, you should adhere to the following rules:

1. Every day you need to drink up to 2 liters of purified water.

2. During cooking You cannot use salt; you can replace it with herbs and spices.

3. Fried foods are prohibited. You can only process food in a gentle way - stew, boil, grill or steam.

4. The last meal should be taken no later than 19:00.

5. To improve the digestion process and to eliminate the occurrence of problems with intestinal function, nutritionists recommend drinking a spoonful of olive or flaxseed oil before bed.

6. During the day, food must be taken at least four times.

7. You should remove flour products from your diet while losing weight., sweets, sugar, alcohol, nicotine.

The diet is based on products such as:

• cereals– buckwheat, oatmeal, millet;
• vegetables- everything except potatoes;
• fruits– any, with the exception of melon and bananas;
• greenery– , cilantro, dill, thyme, leek.

Results of the English diet for 21 days (with photo)

The 21-day English diet has many advantages over other weight loss methods. The main one is impressive weight loss without special effort and abuse of your body. The achieved results of the English diet for 21 days will delight its owner for a long time, however, if you do not abuse prohibited foods.

The diet is quite balanced and varied, therefore, by adhering to such a diet, you will not experience painful hunger, and a variety of delicious dishes will make you happy easy weight loss and pleasant. The English diet has no significant disadvantages. It is not recommended to repeat it more often than once every six months, which can be a problem for some women and girls.

If you have been following the English diet for a week, but your weight remains the same, most likely this method is not suitable for you. According to reviews of many girls and women who followed this diet, they managed to lose from 10 to 18 kilograms during this period without harm to their health.

Detailed menu of the 21-day English diet

The 21-day English diet begins with two fasting days, the purpose of which is to reduce the volume of the stomach in order to reduce the amount of food consumed. During the period of following this method for losing weight, drinking tea and coffee is allowed, but not earlier than half an hour after eating.

The menu for the first two days of this version of the English diet looks like this:

• Breakfast: a glass of low-fat milk, dried rye bread - a small slice, you can replace it with toast, but without butter.
• Dinner: skim milk – 200 ml.
• Dinner: skim milk in the amount of 1 cup, 30 g of dried bread.

Before going to bed, you should drink 200 ml of tomato juice without salt and sugar.

The English diet menu for 21 days for days 4-5 of this nutrition system has the following option:

• Breakfast: a piece of dried rye bread - 30 grams, 1 teaspoon each of honey and butter, a cup of coffee with 1 tbsp. l. milk.
• Dinner: 200 ml of low-fat meat broth, 200 g of boiled meat, a slice of rye bread, two tablespoons of green peas.
• Afternoon snack: milk in the amount of 200 ml, maybe with a spoon of honey.
• Dinner: choice - 2 boiled eggs, or 50 grams of hard cheese, or 150 g of cottage cheese and a glass of kefir.

The diet for the fifth and sixth days has the following option:

• Breakfast: choice of two oranges, grapefruit or 2 apples.
• Dinner: 200 grams of vinaigrette, a bowl of vegetable soup or broth without meat, a slice of rye bread. If desired, the vinaigrette can be replaced with stewed vegetables.
• Afternoon snack: choice of pear, apple or orange.
• Dinner: vegetable salad, tea with honey.

The entire period of the diet is 21 days, you should alternate protein and vegetable days.

The 21-day English diet menu for every day may have another option. Protein days of a weight loss diet look like this:

• Breakfast: slice of grain bread, unsweetened, 1 spoon of liquid.
• Dinner: 150 g of lean meat or lean boiled fish, meat or fish broth, a slice of grain bread.
• Afternoon snack: a handful of nuts, a cup of milk.
• Dinner: a handful of nuts, 50 g low-fat cheese, 200 ml kefir.

The next two days are vegetable days. From now on, every morning you need to drink a glass of warm boiled water with one tablespoon of lemon juice on an empty stomach.

The first two “hungry” days unload the body and prepare it for new system nutrition. During this period, fat reserves accumulated by the body earlier are intensively burned. The menu of the first two days helps to reduce the volume of the stomach.

Protein days that follow fast days are aimed at restoring lost protein reserves. Fruit and vegetable days help cleanse the intestines and enrich the body with fiber.

A detailed menu of the English diet for 21 days for vegetable days can also be presented with this option.

• Breakfast: two medium oranges.
• Dinner: brown boiled rice or vegetable soup without adding potatoes with vegetable oil, cabbage salad with lemon juice, a slice of grain bread.
• Afternoon snack: any except those prohibited.
• Dinner: vegetable salad of tomatoes, cucumbers and herbs, seasoned with a spoon of vegetable oil, green tea, 1/2 tsp. honey

The diet ends with two protein days.

Recipes for the English diet for 21 days: soup, cottage cheese and toast

Recipes for the English diet for 21 days are presented with both protein and vegetable options, which will allow you to diversify your food for the entire period of weight loss.

Green soup with meat

Cooking process:

1. Wash the cabbage and cut into small pieces. Rinse the chicken fillet under running water and cut into slices. Cut the peeled carrots into disks, and the onion into cubes.

2. Place all vegetables in a saucepan, fill with water and put on the stove to cook.

3. As soon as the water boils, add spices, do not use salt to prepare this dish.

4. If desired, ready-made soup You can grind it in a blender to make a puree soup.

Cottage cheese with dill

While losing weight, you can prepare cottage cheese according to this recipe for the English diet for 21 days. To prepare the dish you will need low-fat cottage cheese and.

Mash the cottage cheese with a fork until the mass becomes homogeneous. Finely chop the dill and mix with the curd mass. This dish will become good option for tomorrow and lunch.

Diet toast

Cut the bran bread into thin slices and lightly dry them in the oven. Spread a little butter or honey on top.

The results of the English diet for 21 days are pictured below:

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Losing up to 20 kg in 21 days, setting the body to further burning fat and continuing to lose weight without effort is real! Choose one of 23 effective nutrition programs that are right for you!

Diet is the main condition and the main factor effective weight loss and maintaining a stable weight in the future. Without a well-formulated and correctly chosen diet, all other measures will be ineffective. At the same time, it is extremely important that dietary nutrition is balanced, safe for health and comfortable to follow. That is why all nutritionists are unanimous in the opinion that any quick weight loss methods lasting less than 21 days are harmful to the body.

The 21-day diet is considered optimal in terms of its combination of duration and effectiveness. In 3 weeks, you can normalize your body weight without harm or stress, improving digestion and metabolism, as well as cleanse, heal and rejuvenate the body.

Peculiarities

Unlike express diets, 3-week weight correction programs allow all systems and organs to gradually adapt to a new mode of operation. It is the slow transition to a new diet that allows you to get rid of extra pounds without metabolic stress. In addition, a slightly reduced, but not minimal, calorie content of the daily diet is a guarantee healthy weight loss, since with a sharp decrease in the energy value of consumed food, not only positive, but also extremely negative processes that are harmful to health begin in the body.

The benefits of 21 day diets include:

• carrying out high-quality cleansing of the intestines and the body as a whole;
• activation of metabolism;
• acceleration of fat burning;
• the ability to lose an average of 10 kg in 3 weeks.

An important part of a 3-week weight loss course is the preparatory stage and the period of leaving the diet. If we take into account that the duration of each of them is 2 and 6 weeks, respectively, then in total such a weight correction program will take more than 2 months, including 3 stages:

• smooth entry;
• natural weight loss;
• gradual exit.

Thanks to this approach, losing even 15 kg in 3 weeks will not matter. negative consequences for well-being and appearance.

Varieties of 21-day diets

Today, professional nutritionists around the world have developed a fairly large number of options for weight loss systems that provide minus 10–15 kg in 3 weeks. Many of them are based on the same principles, some are radically different. There are also quite strict options that involve strict dietary restrictions and are as gentle as possible, allowing you to lose weight less effectively, but absolutely safely. Having studied detailed description With each of the proposed methods, you can always choose for yourself exactly the one that will correspond to your taste preferences, goals and individual characteristics of the body.

"3 fists"

The “3 fists” diet is a weight loss program developed by psychotherapist Oleg Tern, who suggests getting rid of extra pounds without hunger, counting calories and other difficulties associated with dietary restrictions. It is enough to consume portions the size of 3 fists, combining proteins and plant foods.

Essence and rules

The effectiveness of this weight normalization system is due to the alternation of three diets:

• unloading;
• low-calorie;
• supportive.

The diet also has an option for weight gain, which is less popular than those aimed at reducing and maintaining it.

Each diet includes the following food groups:

• proteins - seafood, rabbit meat, red and soy meat, chicken and beef by-products, low-fat dairy products, tofu or feta cheeses;
• complex carbohydrates – buckwheat, pearl barley, oatmeal, legumes, whole grain bread;
• vegetables - tomatoes, carrots, cucumbers, all types of cabbage, beets, eggplants, radishes, mushrooms, greens;
• fruits - apples, pears, kiwi, grapefruit, pineapple, pomegranate, apricots, all berries (except grapes);
• nuts, sunflower seeds, vegetable oils.

All other foods should be avoided, including fried, fatty, sweet, and starchy foods.

When creating a menu, you must adhere to several principles:

1. Eat meat 2 times a week.
2. Prepare everything in “healthy” ways – boiling, steaming, baking.
3. Season salads with vegetable oils or low-fat natural yogurt.
4. Limit the amount of salt.

The basis of the “3 fists” diet is proper nutrition along with a healthy lifestyle. Therefore, you need not only to switch to the recommended menu, but also to give up bad habits, play sports, ensure proper rest and have an optimistic attitude towards life.

Sample menu

This technique involves eating 5 meals a day in small portions. To prevent the rate of weight loss from decreasing due to the body’s adaptation to the new regime, so-called calorie zigzags are used, that is, alternating strict and gentle days:

• Zigzag-minus – 4 days a week, of which 3 are on a low-calorie menu, 1 is on a fasting menu.
• Zigzag plus - 3 days a week on a support menu, on one of which you can allow something forbidden, for example, cake, barbecue, beer or another favorite dish (but only one).

Thus, the menu for the week should be as follows.

Zigzag-minus stage – includes fasting and low-calorie days:

Days 1, 8, 15 – fasting:

• 7:00 – 80 g steamed eggs, 2 handfuls of shredded cabbage with lemon juice and yogurt;
• 10:00 – 150 ml of lactic acid drink, 2 fruits (orange, apple);
• 13:00 – a piece (with 1 fist) of baked fish, 2 handfuls of zucchini stew;
• 15:00 – cottage cheese, berries (1 “fist” each), half a citrus (grapefruit);
• 18:00 – fish, half a grapefruit, apple.

Days 2, 9, 16 – low-calorie:

• 7:00 – 200 g omelette, 2 servings of vegetables;
• 10:00 – 3 servings of fruits and berries;
• 13:00 – a piece of fish, 2 servings of vegetables;
• 15:00 – 3 fruits;
• 18:00 – a piece of feta cheese or soy meat, 2 servings of cabbage stew.

Days 3, 10, 17 – low-calorie:

• 7:00 – piece of chicken, 2 handfuls of vegetables;
• 10:00 – 3 handfuls of fruits and berries;
• 15:00 – 3 fruits;
• 18:00 – 2 vegetables, a piece of chicken.

Days 4, 11, 18 – low-calorie:

• 7:00 – cottage cheese, 2 fruits;
• 10:00 – 3 fruits;
• 13:00 – 2 handfuls of vegetables, a piece of fish;
• 15:00 – 3 handfuls of berries and fruits;
• 18:00 – a piece of fish, 2 handfuls of vegetable salad.

Zigzag-plus stage - consists of maintenance diets, including one with relaxation (any delicacy is allowed):

Days 5, 12, 19 – maintenance:

• 7:00 – chicken, legumes, vegetables (1 “fist” each);
• 10:00 – 3 fruits;
• 13:00 – chicken, cereals, mushrooms (1 “fist” each);
• 15:00 – 3 fruits;

Days 6, 13, 20 – maintenance (with a treat of your choice):

• 7:00 – 2 eggs, vegetables and grains 1 “fist” each;
• 10:00 – 3 handfuls of berries;
• 13:00 – 1 “fist” of meat, vegetables, grains;
• 15:00 – 3 fruits;
• 18:00 – 1 “fist” of vegetables and fish, a treat.

Days 7, 14, 21 – maintenance:

• 7:00 – chicken, cereals, vegetables, 1 “fist” each;
• 10:00 – 3 fruits;
• 13:00 – meat, grains, mushrooms, 1 “fist” each;
• 15:00 – 3 fruits;
• 18:00 – a piece of fish, 2 handfuls of vegetables.

By eating this menu, you can lose 6 kg of excess weight in 3 weeks, without starving at all and without creating stress for the body and psyche. Body weight will gradually reach the ideal value in accordance with individual body characteristics. You can adhere to such a nutritional system throughout your life, creating a menu according to your own taste from recommended products.

American

The problem of excess weight among Americans is quite acute. But they love themselves too much to torture themselves with strict diets. Therefore, all of their “national” weight loss methods are quite satisfying, can be tolerated without a strong feeling of hunger and at the same time give excellent results, albeit in a not very short time. The classic American diet is designed for at least 21 days and the loss of 8-10 extra pounds.

In addition, many Hollywood stars, recognized throughout the world as the standard female beauty, maintain their shape with the help of this nutrition system. It is worth noting that it was created by doctors, so it does not cause harm to health.

Essence and rules

American-style weight loss is based on alternating protein and carbohydrate menu with preliminary unloading according to the following scheme:

• days 1, 2 – fasting;
• odd days (3, 5...21) – protein days;
• Even days (4, 6...20) are carbohydrate days.

Weight loss is based on the main principles of a healthy, balanced diet, including:

1. Sufficient saturation of the body with vitamins, minerals, and all nutrients.
2. Avoid late dinner (after 17:00).
3. Supply of the required amount of useful fluid.
4. Excluding unhealthy fats, fast carbohydrates, and other unhealthy foods from the diet.

As a result, in 3 weeks you can get rid of an average of 10 kg and significantly improve your well-being.

Sample menu

The diet of the classic American diet for 21 days consists of three menu options - fasting (preparatory), protein and carbohydrate. All of them alternate according to the above scheme and are compiled on the basis of the following examples.

Fasting menu - for the whole day, 2 rye toasts and 1 liter of freshly prepared fresh tomato juice or skim milk are allocated.

Protein menu:

• in the morning – 50 g of dietary bread, coffee with honey;
• in the afternoon – a portion (250 ml) of broth (meat or fish), 200 g of omelette, 150 g of meat (fish), 1 rye toast;
• snack – warm milk with honey;
• in the evening – 50 g of low-fat cheese, 1 piece of toast, 250 ml of lactic acid drink.

Carbohydrate menu:

• in the morning – 2 apples;
• in the afternoon – vegetarian puree soup, 100 g of meat, 200 g of mixed vegetables, 1 rye toast;
• snack – 400 g of raw fruit (not very sweet);
• in the evening – 200 g vegetable mix, 1 toast, 1 tsp. honey

The days alternate in such a way that the first (after unloading) and last day of the course is protein.

In addition to the classic version, there is another type of American diet, which is most popular among Hollywood stars. In this case, you must strictly adhere to the recommended menu for the week, repeating it 3 times in a row.

Breakfast is the same for each of the 21 days: coffee with milk and 1 tsp. sugar, 1 hard-boiled egg, 1 toast, 1 apple.

Lunch per day should be like this:

1. 60 g of cottage cheese with the addition of 1 raw protein, 200 ml of 0% milk, 50 g of bread, 5-6 radishes, 1 apple;
2. 150 g chicken, 200 g shredded cabbage, 1 crouton, tea;
3. 50 g boiled pork without fat, 100 g vegetables, 25 g rye crackers, 80 g fried eggs, 200 ml lactic acid drink;
4. 100 g fish fillet, greens, 1 toast, tea;
5. 150 g fish fillet, 200 g celery, seasoned with lemon juice;
6. 200 g chicken with lettuce, 100 g steamed brown rice, 100 ml 0% milk, 1 apple;
7. 100 g liver, 250 g spinach, 100 g jacket potatoes, coffee.

Dinners for each day are also different:

1. 150 g scrambled eggs, green vegetables with tomatoes, 1 apple;
2. 100 g of cottage cheese grated with herbs, several radishes, 100 ml of 0% milk, 1 rye cracker, 1 apple;
3. 200 g omelette, 2 tomatoes, 1 rye toast, 1 apple, 250 ml lactic acid drink;
4. 150 g of meat with grated horseradish, greens, 1 apple, 200 ml of 0% milk;
5. 100 g of boiled meat, 1 boiled yolk, 1 apple, 200 m of low-fat kefir;
6. 150 g scrambled eggs, 2 tomatoes, 1 toast, 1 apple, 250 ml lactic acid drink;
7. 100 g boiled pork without fat, 100 g cabbage with carrots, 1 egg, 1 tomato, 1 rye toast, 1 apple.

You cannot swap meals or entire days. The specified menu is repeated for 3 weeks. This diet is quite easy to tolerate, and due to its balance and limited calorie content, it allows you to lose excess weight with health benefits. To improve skin and muscle tone, weight loss should be combined with fitness.

English

The British are somewhat different from the Americans in their attitude towards food. As in everything else, they are more scrupulous and reserved. Therefore, the English diet is more strict than the American one. But in 21 days it allows you to get rid of 10–12 kg.

Essence and rules

The main idea of ​​this weight loss technique is also to alternate a protein and vegetable diet, but according to a slightly different pattern. In this case, the following rules must be observed:

1. Eat 4 times a day at the same time in very limited portions.
2. Have dinner until 19:00.
3. Drink 2 liters of water or more.
4. Avoid salt or reduce its consumption to a minimum.
5. Boil or steam all dishes.
6. Take multivitamin complexes.
7. Do not drink alcohol, do not smoke.
8. Drink 1 tsp at night. flax oil, which will prevent fat deposits and relieve constipation.

The main thing in the English diet is strict adherence to these recommendations. This will significantly enhance digestion and achieve your weight loss goals.

The most difficult days of the course are the first 2 days and the last 1, since at the beginning and at the end of the diet you should give up food partially or even completely (depending on willpower).

Sample menu

The entire weight loss course is divided into 4 stages.

Stage 1 – unloading

Duration – 2 days. They are designed to sharply reduce the volume of the stomach, which will allow you to be satisfied with a small amount of food and prevent breakdowns.

The menu for each of these days will be quite meager - 2 liters of milk or lactic acid drink and 150 g of black bread, which should be consumed in equal portions in 6-7 meals, and also drink 250 ml of fresh tomato juice at night.

Stage 2 – on proteins

Duration – 8 days. The following menu must be observed throughout the entire period:

• in the morning – coffee (tea) with 1 tsp. honey, a sandwich made from a slice of bread with a thin layer of butter;
• in the afternoon - 200 ml of fish or meat broth, 200 g of fish (meat), a small slice of bread;
• snack – 200 ml of hot milk with honey;
• in the evening - 100 g of meat (fish, hard cheese), bread, fermented milk drink.

At this stage, fat is broken down and muscle tissue is formed.

Stage 3 – on vegetables

Duration – 10 days. The diet is based on vegetables and a small amount of fruit.

The menu should follow the following scheme:

• in the morning – 2 fruits (apples or citrus fruits);
• in the afternoon - a vegetarian dish to choose from: soup, stew or salad with bread;
• snack - fruit unlimited (until slightly satiated);
• in the evening - unlimited vegetables (without overeating), tea with 1 tsp. honey

During this period, the body is cleansed, gets rid of excess weight, while being saturated with energy and nutrients.

Stage 4 – unloading

Duration – 1 day. It is best to fast at the end of the diet to completely cleanse the body. If this is too difficult, you are allowed to consume 1 liter of low-fat kefir and 250 g of cottage cheese in 5 doses.

Recipes

For tasty and nutritious food in different days The authors of the English diet offer a small selection of recipes.

Protein diet recipes

Fish with mustard

Pepper 500 g of fish, roll in spices, place on foil, coat with mustard, sprinkle with chopped herbs, wrap and place in an oven preheated to 200 °C for 10–15 minutes.

Chopped chicken cutlets

Cut 500 g of chicken breast into small cubes, add 1 egg, herbs, chopped garlic clove and seasonings, mix, form cutlets, place on a baking sheet, bake in the oven at 180 ° C until tender (15–20 minutes).

Vegetarian menu recipes

Orange soup

Cut 400 g of pumpkin and 2 carrots into small cubes, place in boiling water, boil for 5 minutes, remove, grind in a blender, adding a little broth, if the puree is thick, add spices, bring to a boil.

Zucchini in the oven

Cut 3 small zucchini lengthwise, place on a baking sheet, pepper, sprinkle grated cheese on top, bake in the oven at 180°C until tender.

After completing the course, you should gradually return to your normal diet. You need to eat the same small portions 5-6 times a day. This will ensure that the results obtained are consolidated and maintained for a long time.

Orange

Oranges are delicious and healthy fruits, which are ideal for dietary nutrition and saturating the body with many of the vitamins, minerals, and trace elements it needs. Their regular use can reduce the risk of a number of serious diseases, as well as improve food digestion, speed up metabolism, and remove toxins from the intestines. However, due to the high allergenicity of citrus fruits, the orange diet should be used with great caution. If itching or rashes appear on the skin, you need to stop the course and choose another method for losing weight.

Essence and rules

The basis of the diet for any version of the orange diet for 21 days is oranges. Moreover, they should be consumed at every meal. In addition, a number of rules must be observed:

1. Stick to the drinking regime, drinking at least 2 liters of water per day.
2. Avoid all high-calorie and unhealthy foods (fast food, processed foods, synthetic additives).
3. For the entire 3 weeks, forget about alcohol.

To add some variety to your diet, you can sometimes replace oranges with grapefruits or other citrus fruits.

Sample menu

There are several varieties of the 21-day orange diet. They differ in severity, menu composition and the result obtained. Two options for losing weight on these citrus fruits are considered the most effective: the first is more gentle and allows you to get rid of 10 kg of excess weight, the second is somewhat stricter, but can ensure the loss of 15 kg in the same 3 weeks.

Option No. 1 – egg-orange, involves dividing each week into 5 days of a strict diet and 2 days of relaxation. In addition to the specified products, 1 orange is added to each meal.

• in the morning – coffee (tea) with toast;
• for lunch – 80 g steamed eggs, 500 ml yogurt, 2 pieces of toast;
• in the evening – 150 g of fish fillet, 2 tomatoes, greens, 2 toasts.

• in the morning – coffee (tea) with toast;
• for lunch – 160 g of scrambled eggs, 2 toasts, 500 ml of kefir;
• in the evening - 1 tomato, 130 g of veal, 1 toast, 250 ml of yogurt.

• in the morning – coffee (tea) with toast;
• for lunch – 180 g omelette, 500 ml yogurt, 2 toasts;
• in the evening – 130 g chicken breast, 1 toast, 250 ml yogurt.

• in the morning – coffee (tea) with toast;
• for lunch – 150 g of unsweetened curd mass, 1 tomato, 1 cucumber (can be pickled), 1 toast;
• in the evening - 180 g of omelet or 160 g of steamed eggs, 2 tomatoes, 1 toast.

• in the morning – coffee (tea) with toast;
• for lunch – 150 g of fish fillet, 1 tomato, greens, 1 toast, 250 ml of lactic acid drink;
• in the evening - 150 g of scrambled eggs, 1 tomato, greens.

Days 6, 7: meals according to your own menu, but always without overeating, 5 times a day in small quantities, excluding foods prohibited by the rules.

In the proposed menu, all fermented milk products should be low-fat, fish and meat should be lean, steamed or boiled. The diet lasts 3 weeks with strict adherence to the specified nutritional plan.

Option number 2 is more strict and uniform in the composition of the diet.

The menu for each day should be as follows (for each day, in addition to the indicated products, 1 kg of oranges is added):

• in 1 week – 2 eggs;
• in week 2 - various cereals;
• in week 3 – any plant food.

If you follow the specified menu, you can lose up to 5 kg of excess weight in 1 week, and about 15 kg in 21 days.

Choosing to lose weight orange diet, the possibility of an allergy to citrus fruits should be taken into account, as well as possible contraindications associated with eating large amounts of these fruits.

In general, such weight loss techniques are only suitable for absolutely healthy people, as they create severe metabolic stress and put a lot of strain on the digestive system.

Protein

Eating predominantly protein foods for 3 weeks gives the highest results in weight loss, without much fasting. By minimizing carbohydrate intake, an energy deficit is created, so the body begins to extract energy from fat deposits. At the same time, a sufficient amount of protein ensures the preservation of muscle tissue, so weight loss occurs only due to the burning of fat and the removal of excess fluid.

Essence and rules

To achieve really good results - up to minus 15 kg in 21 days - it is extremely important to follow the following recommendations:

• eat by the hour according to your schedule;
• do not violate the principles of the given menu;
• do not consume foods that are harmful to your figure;
• increase daily physical activity.

It is necessary to avoid even the slightest disruption, since one violation can destroy everything that has been achieved in the previous days. If you overeat carbohydrates once, the effect of following the diet will disappear completely.

In itself, the protein weight loss method in question is quite safe. But an abundance of proteins in the diet can harm the kidneys if there are any problems with them, and a large amount of fiber can create an increased load on the gastrointestinal tract. Therefore, when choosing such a diet, you should consult your doctor.

Sample menu

The main components of the protein diet are products of animal origin:

• lean meat;
• offal;
• low-fat fish, seafood;
• low-fat milk and fermented milk products.

It is also allowed to add a small amount of non-starchy vegetables to the menu.

From these products, you can create a menu yourself approximately according to this scheme.

Days 1, 14, 15:

• in the morning – coffee (tea) with milk;
• snack – low-fat cottage cheese;
• in the afternoon – 150 g of scrambled eggs, 150 g of meat, 200 g of shredded cabbage;
• snack – cottage cheese casserole, fresh tomato;
• in the evening – 250 g of fish fillet, 200 ml of lactic acid drink.

• in the morning – coffee (tea) with milk;
• snack – grated carrots, kefir;
• in the afternoon – 250 g of fish fillet, omelette, cucumbers;
• snack – low-fat cottage cheese;
• in the evening - 130 g of meat dish, milk.

• in the morning – coffee (tea) with milk;
• snack - salad dressed with yogurt;
• in the afternoon – half a boiled chicken, 2 tomatoes;
• snack – low-fat lactic acid drink;
• in the evening - 150 g of scrambled eggs, 100 g of hard cheese, fresh tomatoes.

• in the morning – coffee (tea) with milk;
• snack – 100 g of Adyghe cheese;
• in the afternoon – 200 g of fish fillet, carrot salad, yogurt;
• snack – 150 g scrambled eggs, fresh tomatoes;
• in the evening - 200 g of boiled pork, kefir or yogurt.

• in the morning – coffee (tea) with milk;
• snack – cottage cheese casserole;
• in the afternoon – 200 g of fish fillet, cabbage salad, 100 g of cheese;
• snack – 150 g scrambled eggs, kefir;
• in the evening - 200 g of breast, beet salad.

• in the morning – coffee (tea) with milk;
• snack – 200 g omelette, fresh tomatoes;
• in the afternoon – grilled fish, vegetables, kefir;
• snack – 100 g cheese;
• in the evening - stewed mushrooms with low-fat sour cream, cucumbers.

• in the morning – coffee (tea) with milk;
• snack – cottage cheese with herbs, fresh tomatoes;
• in the afternoon - seafood, 150 g of stewed cabbage, kefir;
• snack – 150 g of Adyghe cheese or feta cheese, tea;
• in the evening - 150 g of scrambled eggs, 150 g of boiled pork, milk.

With this diet, there is practically no feeling of hunger, but the body begins to experience a lack of carbohydrates. In case of dizziness or increased fatigue, you are allowed to eat 1-2 fruits.

Protein-vegetable

Compared to a pure protein diet, a protein-vegetable diet is much easier to tolerate and is absolutely beneficial for the body, since it receives almost everything it needs for normal functioning. This weight loss method can have different durations, but the most common is the option designed for 21 days and promising a loss of 10–12 kg.

Essence and rules

The effectiveness of this nutrition program is based on the correct ratio of dietary components. It should contain:

• 50% protein food;
• 50% vegetables, of which ¼ are consumed raw, the rest - after heat treatment in any dietary way (boiling, stewing, steaming, grilling).

Protein products should be low-fat and low-calorie:

• lean varieties of meat and fish;
• low-fat dairy and fermented milk products;
• mushrooms.

Sugar, salt, cereals, potatoes, flour and sweet products, smoked meats and other unhealthy carbohydrate foods are completely excluded from the diet.

Such nutrition does not require a significant reduction in the volume of food, but at the same time provides a significant reduction in its calorie content, which causes stable weight loss without stress for the body. In addition, this complex of products improves the functioning of the digestive tract and has a healing and rejuvenating effect.

The success of losing weight depends entirely on following several rules:

1. Simple carbohydrates are removed from the diet.
2. Increases fluid volume to 2 liters per day.
3. The meal ends at protein days until 19:00, in vegetable shops - until 21:00.

Before the diet, fasting days are required. During the period of weight loss, the “2 in 2” diet is followed, that is, 2 days of protein, then 2 of vegetables.

Sample menu

There can be quite a lot of options for a protein and vegetable diet designed for 21 days. In general, they can be divided into 2 conditional categories - the above-mentioned alternation of diets and the mixed method, when proteins and vegetables are consumed together.

Separate (alternating)

The first version is based on the separate consumption of protein foods and vegetables every 2 days with fasting days between them according to the following scheme:

• 2 days – unloading;
• 2 days – proteins;
• 2 days - vegetables, then unloading again, etc.;
• the final 21 days are protein days.

A sample menu should be as follows:

• throughout the day – 3 glasses (750 ml) of lactic acid drink;

• in the morning - coffee with milk, 50 g of rye bread with 0.5 tsp. honey;
• for lunch – 150 ml of fish broth with 1 piece (100 g) of fish fillet, 1 rye cracker;
• for an afternoon snack - tea with 0.5 tsp. honey;
• in the evening - 50 g of cheese, 150 g of meat, 150 g of scrambled eggs, 250 ml of lactic acid drink.

• in the morning – grated carrots, mint tea;
• for lunch – vegetarian puree soup, raw vegetables;
• for an afternoon snack – stewed vegetables, tea;
• in the evening – vegetable casserole, 50 g or whole grain toast, tea with honey.

• in the morning – 50 g of dietary bread, 250 ml of lactic acid drink;
• during the day – 3 cups (750 ml) of kefir;
• in the evening - 50 g of dietary bread, 250 ml of fresh tomato juice.

• in the morning – chamomile tea, 50 g rye bread, 100 g omelette, 1 tsp. honey;
• for lunch - 200 ml of meat broth with 1 piece (100 g) of meat, 100 g of vegetables;
• for an afternoon snack - rosehip tea with honey;
• in the evening - 100 g of cheese, 200 ml of lactic acid drink, 80 g of steamed eggs, 1 rye toast.

• in the morning - tomato and pepper salad, 1 rye toast, tea with honey;
• for a snack – boiled beets;
• for lunch – 200 g of cabbage and zucchini stew, mixed vegetables;
• for an afternoon snack – fresh carrot and apple;
• in the evening - cabbage salad with nuts.

• in the morning – 50 g of dietary (rye) bread, 250 ml of lactic acid drink;
• in the evening - 50 g of the same bread, 250 ml of fresh tomato juice.

• in the morning – 200 g of omelet, tea;
• for a snack – 150 g of unsweetened curd mass, rosehip tea;
• for lunch – 200 ml of mushroom broth, 100 g of meat;
• for an afternoon snack – 250 ml of lactic acid drink;
• in the evening – 200 g of mushrooms, tea.

• in the morning – salad of your choice, coffee;
• for lunch - vegetable stew, vinaigrette, tea with 0.5 tsp. honey;
• for an afternoon snack – carrot casserole, celery juice;
• in the evening - vegetarian hodgepodge, herbal tea.

• in the morning – 50 g of dietary bread, 250 ml of lactic acid drink;
• throughout the day – 3 cups (750 ml) of kefir;
• in the evening - 50 g of dietary bread, 250 ml of fresh tomato juice.

• in the morning - 80 g steamed eggs, chamomile tea, 50 g or whole grain toast;
• for a snack – 250 ml of kefir;
• for lunch – 200 ml of meat broth, 3 steamed chicken cutlets;
• for an afternoon snack - tea with honey;
• in the evening - 100 g boiled pork, 50 g unsweetened curd mass, tea.

Due to its low calorie content and frequent fasting days, this version of the protein-vegetable diet allows you to quickly reduce a large amount of excess weight. A mixed menu is less strict, but also not as effective. In the first case, you can lose up to 15 kg in 3 weeks, in the second - up to 10 kg.

Mixed

Losing weight on a mixed protein-vegetable diet involves eating 5 meals a day in small portions. This method helps to lose weight gradually and is completely safe for the gastrointestinal tract and the body as a whole.

An important advantage of this weight loss option is the absence of a strict menu and the ability to create it yourself from permitted products. It is imperative to consume fermented milk products 2 times a day, and proteins and vegetables should be equally represented in the diet. The main thing is that the energy value of the daily diet does not exceed 1200 kcal.

Another advantage of this method is the variety of recipes in which they can be used simultaneously. protein products and vegetables. These are a variety of soups, stews, salads, casseroles, pieces of fish and meat with side dishes. Thus, with a mixed protein and vegetable diet for 21 days, weight loss occurs easily, comfortably and without a strong feeling of hunger.

Protein-carbohydrate

A diet based on proteins and carbohydrates is the so-called protein-carbohydrate alternation (PCA), which consists of alternately using protein, carbohydrate and mixed diets. This method of losing weight is devoid of one of the main disadvantages of most diets - stress for the body due to a sharp restriction of consumed carbohydrates and rapid weight return due to impaired metabolism.

Essence and rules

The protein-carbohydrate diet is based on a balanced diet, which is quite easily tolerated, but does not give quick results. Over the course of 3 weeks, gradual weight loss occurs, which is much more beneficial than quick or drastic methods.

The BUCH power system is based on the following principles:

1. Alternating three different diets - protein, carbohydrate, mixed.
2. Fractional meals - 5-6 times in small portions.
3. Exclusion from the diet of salt, unhealthy fats, fast carbohydrates, as well as fried and smoked foods.

Sticking to BEACH is not at all difficult - you need to alternate days with a predominant consumption of proteins, days with a predominant consumption of carbohydrates and days with an equal intake of both nutrients.

Sample menu

The basis of the 21-day protein-carbohydrate diet is a cycle of 3 days:

• beginning - the menu contains only complex carbohydrates, which will provide a powerful boost of energy;
• day 2 – proteins and carbohydrates in approximately the same quantities;
• Day 3 – only proteins, which will strengthen muscle tissue, and animal fats will help maintain normal brain function.

Subject to protein-carbohydrate alternation You should not allow excessive reduction in caloric intake or consumption of large amounts of protein. For the diet to be as healthy as possible, you need to consume at least 1200 kcal daily. In this case, for 1 kg of weight you should take:

• 1.5–2 g of saccharides on mixed days, 3–5 g on carbohydrate days;
• no more than 2 g of protein on mixed days, up to 3 g on protein days;
• Introduce a small amount of cold-pressed vegetable oil, sea fish, and avocados into your daily menu to ensure the supply of healthy fats (it is not necessary to calculate their amount, you just need to monitor your total daily caloric intake).

1. The basis of the carbohydrate diet is vegetables, fruits, cereals, bread made from whole grain flour, pasta made from durum wheat.
2. With a mixed diet, the set of products remains the same, but proteins are added to it - low-fat dairy and fermented milk products, lean meat, fish, eggs.
3. On protein days, carbohydrates are completely excluded, leaving only the same protein foods, green and leafy vegetables.

All products must be of high quality, fresh, minimally processed.

An example menu for cycle 1 could look like this:

Carbohydrate days:

• breakfast - oatmeal with dried fruits or 1 tsp. honey, unsweetened coffee with milk;
• lunch – boiled brown rice, stewed zucchini, 1 whole grain bread;
• lunch – pasta with tomato sauce;
• afternoon snack – buckwheat porridge, stewed mushrooms;
• dinner - dried fruits, 1 whole grain bread, tea.

Mixed days:

• breakfast - oatmeal with milk, fruits or berries;
• lunch – kefir, 1 whole grain bread, fruit salad with lemon juice;
• lunch - lentil soup or stew, salad dressed with mustard-honey mixture and vinegar;
• afternoon snack – boiled brown rice with 1 chicken breast;
• dinner – stewed chicken liver, sliced ​​vegetables.

Protein days:

• breakfast - egg white omelette with tomatoes;
• lunch – kefir or protein shake;
• lunch - seafood and vinaigrette or fish and lettuce;
• afternoon snack – veal, cucumber;
• dinner – stewed cauliflower, chicken breast.

Second protein day (if necessary):

• breakfast – cottage cheese with herbs, coffee with milk;
• lunch – protein shake;
• lunch – tuna, 2 eggs, tomato salad;
• afternoon snack – breast, greens;
• dinner - veal, celery stalks.

The menu is quite varied and can be easily tolerated over the course of 3 weeks.

Nutritionists say that you should adhere to protein-carbohydrate alternation for no more than 21 days. This is the duration that is considered optimal for normalizing metabolic processes and moderate (up to 7 kg) weight loss with the formation of muscle mass. Professional athletes usually repeat cycles 12 times.

Water fasting

Water fasting for 21 days is the most difficult, but most effective way to slimness. However, due to excessive rigidity, this method of losing weight is suitable only for absolutely healthy people and requires a mandatory preliminary examination by a doctor.

Essence and rules

It is not recommended to start a 3-week fast immediately. Before such a diet, you first need to try to withstand fasting for 1 day to see the body’s reaction and determine your willpower. Then after a week you can arrange a 3-day fasting on water alone. If this test is also successful, then the duration of fasting should be increased to 1 week. If you receive positive results, you can safely go on a 21-day fast.

In general, preparation for fasting should begin 1.5–2 months before the diet itself. In addition, you also need to enter the hunger mode correctly - even before a short 1-day fasting, you need to switch to plant foods the day before, refuse dinner, and give a cleansing enema in the evening. Before a long 3-week fast, such preparation should take at least 5–7 days.

Sample menu

It is quite clear that with such a diet there is no menu. But you must follow some nutritional rules:

1. Give up alcohol, smoking, coffee - only clean water.
2. To maintain strength, you can add a little honey or lemon juice to the water.

It is necessary to minimize physical and mental stress, and also closely monitor your health. If your health deteriorates significantly, you need to immediately but gradually come out of hunger.

It should be taken into account that when long fasting Intensive cleansing of the body begins, which is accompanied by an unpleasant odor from the mouth and body. Dizziness, nausea, weakness, depression are also possible - these phenomena are normal and are caused by the restructuring of all organs and systems to a new mode of functioning.

Buckwheat

The buckwheat diet is a fasting nutritional method in which you need to eat exclusively or predominantly buckwheat porridge all day (depending on the option chosen). Losing weight on buckwheat can be strict - in the form of a mono-diet - or more gentle, in which other components, most often fermented milk products and fruits, are added to the diet in addition to cereals.

It is quite difficult and unsafe for health to survive 21 days on just porridge and water. Therefore, for such a duration, it is usually recommended to stick to a diet with additional foods.

The effectiveness of losing weight will be somewhat lower: if in 3 weeks on a buckwheat mono-diet you can lose 10–15 kg of excess weight, then with a more varied diet the plumb line is usually 6–8 kg.

Essence and rules

With any option for buckwheat weight loss, you must follow the following rules:

1. Adhere to the correct drinking regime - at least 1.5–2 liters of liquid per day, including water, tea, herbal infusions, fruit decoctions.
2. Avoid salt, fried, smoked and other foods harmful to your figure.
3. Use a small amount (1 tablespoon) of cold-pressed oil.
4. Switch to split meals - at least 5 times a day in small portions, have dinner 3 hours before bedtime.

Physical activity while following a strict mono-diet should be excluded. With the gentle option, it is recommended to increase activity slightly, but training should be moderate.

Sample menu

The basis of the diet, regardless of its severity, is porridge prepared in a special way. It is steamed overnight or for 2–3 hours in a thermos at the rate of 2 cups of boiling water per 1 cup of buckwheat. Consume during the day according to the schemes below.

Strict version

If you follow a buckwheat mono-diet, you can consume any amount of buckwheat porridge during the day, but usually the amount prepared from 1 cup of cereal is enough. In addition to buckwheat, you should drink a lot of water to suppress the feeling of hunger and ensure the complete removal of waste products from the body.

Nutritionists do not recommend sticking to this diet for more than 1 week. For those who are ready to risk their health in order to gain slimness and continue the diet for up to 3 weeks, it is necessary to consult a doctor and take multivitamin preparations during the course.

Options for a gentle diet

To make the menu less stressful for the body, it is recommended to use kefir with 0–1% fat content, but not more than 1 liter per day (1.5 liters are allowed if the product is low-fat). This drink can be consumed together with porridge or separately (alternately), and can also be used to replace boiling water when preparing buckwheat.

There is also another version of the 21-day buckwheat diet with a more varied menu. The power supply diagram will be as follows:

• days 1, 2 – on a strict mono-diet (possibly with the addition of 0.5 liters of kefir);
• days 3–6 – vegetables (200 g), 2 unsweetened fruits and 50 g of cottage cheese are additionally introduced into the diet, and the volume of buckwheat porridge is reduced;
• day 7 – 1 egg and 100 g of chicken breast are added to the previous menu.

This weekly menu is repeated 3 times. As a result, you can lose significant weight without creating much stress for the body.

Institute of Nutrition

The diet, developed by the Institute of Nutrition of the Russian Academy of Medical Sciences, is aimed at gradual weight loss according to scientifically based principles. Her diet is balanced and promotes the development of healthy eating habits that should be maintained throughout life to maintain a healthy weight.

The daily calorie content of the Institute of Nutrition diet ranges from 1800 to 1200 kcal. You need to start losing weight with a higher calorie intake, gradually reducing it by adjusting your diet.

Essence and rules

The main feature of this technique is the absence of significant restrictions on food. The energy value of the diet decreases very smoothly, without harming the metabolism and allowing the body to adapt to a new diet.

The goal of the Institute of Nutrition diet is to switch to a low-fat fractional healthy diet. The basis of the diet consists mainly of vegetables and fruits, low-fat protein products and a small amount complex carbohydrates(cereals with a low glycemic index). Thus, the menu is composed of low-fat, low-calorie foods, the consumption of which does not lead to fat deposition. Dishes are chosen independently, but must be prepared only from the permitted products listed above.

An important condition for losing weight is controlling portion sizes. Meals should be fractional - at least 5 times a day, but you need to get up from the table with light feeling hunger, which will pass very quickly.

Approximate menu

To understand the essence of the diet of the Institute of Nutrition of the Russian Academy of Medical Sciences, the following menu is given as an example:

• breakfast – 100 g of meat with green peas (canned), tea without any additives;
• lunch – 1 baked apple stuffed with cottage cheese;
• lunch – fresh vegetable salad, vegetarian soup, a piece of fish or 1 steam cutlet, unsweetened compote;
• afternoon snack - rosehip tea;
• dinner – 200 g of cottage cheese, unsweetened tea.

If you feel a strong feeling of hunger between meals, you can drink a little of any lactic acid drink or eat an apple.

Thanks to balanced diet with low calorie intake, weight will decrease gradually without harm to health. To speed up this process, it is recommended to increase physical activity - attend Gym or exercise at home.

The disadvantage of the weight loss method of the Institute of Nutrition of the Russian Academy of Medical Sciences is the need to count calories. But usually difficulties arise only when initial stage, and then a habit is developed and all calculations are performed automatically.

Kefir

Kefir is an affordable, healthy and loved product by many. Therefore, the kefir diet is very popular and gives excellent results both in losing weight and in improving the digestive system. IN classic version It is very difficult to sustain a mono-diet (on kefir alone) for 21 days and can cause severe harm to health. Therefore, if you follow this method of losing weight, it is recommended to add other dietary products to kefir, as a rule, buckwheat, apples, cucumbers, and herbs. On each of these diets, you can lose 10–15 kg of excess weight in 3 weeks.

Essence and rules

The main component of this weight correction technique is low-fat or low-fat kefir. When choosing the fat content of a lactic acid drink, it should be taken into account that the calorie content of 0% of the product is 31 kcal/100 g, 1% - 40, 2.5% - 53. Depending on this indicator, it is necessary to regulate the amount of kefir consumed per day - you can drink 2 liters of low-fat kefir , low-fat - 1.5 liters, and fatty - no more than 1 liter.

In addition to the main component, it is allowed to introduce 100–400 g of some additional low-calorie product into the diet, and also be sure to drink at least 1.5–2 liters of water. Meals should be 6 times a day at equal intervals. You should have dinner 2-3 hours before bedtime.

Sample menu

There are a large number of diet options kefir diet lasting 21 days. The most popular are classic kefir menu, as well as with apples, cucumbers and buckwheat.

Classic

The most comfortable menu to follow is considered to be a menu with a varied set of products, which is compiled according to the following scheme:

• breakfast – kefir, 50 g of dried bread;
• lunch – kefir, 1 apple (fresh or baked);
• lunch – kefir, 100 g of fish or chicken, green vegetable salad;
• afternoon snack – kefir, 1 apple (fresh or baked);
• dinner – 1 apple, 30 g cheese;
• late dinner - kefir.

In addition, the diet may consist of a set of several mono-diets with different diets, each of which must contain 1.5 liters of 1% fat kefir. Additionally, the following products are introduced into the menu:

• days 1, 8, 15 – 4 baked potatoes;
• 2, 9, 16th – 1 kg of apples in any form;
• 3, 10, 17th – 800 g of unsweetened fruits or berries;
• 4, 11, 18th – only lactic acid drink;
• 5, 12, 19th – 400 g chicken;
• 6, 13, 20th – 1 kg of vegetables;
• 7, 14, 21st - only kefir.

Of all the varieties of weight loss methods using kefir, these options can be called relatively gentle.

With apples

The meal schedule should also be 6 meals a day. At each meal, apples and kefir are consumed at intervals of 30 minutes - first the fruit, then the drink.

With cucumbers

In this diet option, the number of products remains the same, but apples are replaced with cucumbers. You can also use them separately or together with kefir.

With buckwheat

The kefir and buckwheat diet is one of the most popular weight loss methods. The combination of these two products in the menu provides quick loss weight without a strong feeling of hunger and significant harm to the body.

The daily buckwheat-kefir diet consists of 1–1.5 liters of lactic acid drink and porridge prepared by steaming cereal overnight at the rate of 1 glass to 2 glasses of boiling water. You can use both components at your discretion - separately or together. There is also an option when buckwheat is soaked overnight in kefir.

Any system for normalizing body weight, based on kefir and designed for 3 weeks, helps to achieve fairly good results. However, doctors recommend using it only as an express method, observing no more than 7 days, so as not to harm the body.

Kima Protasova

A special feature of the weight loss method created by Kim Protasov is that there are no restrictions on food intake and portion sizes - you are allowed to eat at any time of the day in unlimited quantities. But you can only eat certain foods. In general, Kim Protasov's diet lasts 5 weeks, but nutritionists recommend starting it from week 3 and following it for only 21 days. This is due to the fact that 1-2 week diets are very unbalanced and can negatively affect the overall health and condition of the skin.

Essence and rules

During the 5 weeks of “Shuffle” you need to eat certain foods:

• 1-2 weeks - only raw vegetables and dairy products, plus you are allowed to eat 1 boiled egg per day;
• Week 3–5 – 300 g of dietary meat or fish is added to the previous diet by reducing the amount of dairy products.

In addition, you should drink at least 2 liters of liquid daily, including any unsweetened drinks, and also eat 3 green apples.

Weight loss on Kim Protasov's diet is very individual. According to the author of the method, everyone will be able to lose exactly as many kilograms as is necessary and beneficial for them.

This result is achieved through a very thoughtful selection of products:

• plant foods provide vitamins and fiber;
• dairy products supply protein, calcium, lactose;
• in the last 3 weeks the body receives the required amount of fat.

But in general, weight loss occurs due to a low calorie diet and a long duration of the course.

Sample menu

Since in its original version the Kim Protasov diet is designed for 5 weeks, its 3-week version can be used in the two most rational ways, which are approved by professional nutritionists (as opposed to the “whole” version):

1. 1 week instead of two on a vegetarian menu, plus 2 weeks on a meat diet.
2. 21 days completely on the menu for 3–5 weeks.

The menu for 1–2 weeks in Kim Protasov’s version should be as follows:

• breakfast – vegetarian salad with yogurt, tea (possibly with milk);
• lunch – salad of 1 apple and cottage cheese with yogurt, cinnamon and vanilla;
• lunch - puree soup from raw vegetables, pureed in a blender, egg and vegetable salad with herbs and garlic, seasoned with kefir;
• afternoon snack – pepper stuffed with cottage cheese with vegetables, fresh apple and vegetable juice;
• dinner – cottage cheese and vegetable salad, 1 apple.

The 3-5 week menu is more varied:

• breakfast – egg and cottage cheese casserole;
• lunch – apple and vegetable salad with lemon juice;
• lunch – okroshka or cold cream soup, boiled chicken;
• afternoon snack – cottage cheese and vegetable salad;
• dinner – cabbage salad with apple and kefir, boiled chicken.

To diversify your diet, you can additionally use your own recipes or those suggested by the author.

Recipes

You can prepare a variety of dishes from foods allowed by the diet. Kim Protasov offers the following recipes:

1. Cut fresh tomatoes into slices, place grated cheese on top, mixed with herbs, garlic and yogurt.
2. Make a salad of cheese, eggs, tomatoes, bell peppers and other vegetables to your liking, add onions pickled in lemon juice.
3. Bake an apple in the microwave, stuffing it with cottage cheese or sprinkling it with cinnamon.
4. Grill the meat with spices.

Kim Protasov's diet allows you to fantasize and come up with a lot of interesting recipes, which makes the process of losing weight easier and more enjoyable. Moreover, you can eat permitted foods (except meat, eggs and apples) in any quantity.

Chinese

For the Chinese, nutritional culture is not just a necessity that ensures life, but a tool for improving the health of the body. Therefore, the Chinese diet for 21 days is one of the healthiest. Traditionally, it includes a small amount of fish and meat, raw or lightly boiled vegetables, fresh fruits, cereals, spices, and green tea.

Essence and rules

From time immemorial, China has used a system of categorizing food according to taste: salty, sour, bitter, spicy, sweet. Each product belongs to one of the categories and has the corresponding type of energy. A diet consisting of all 5 tastes is considered the healthiest.

The peculiarity of the Chinese diet is that, although balanced, it remains quite strict. Compliance with it for 21 days requires considerable endurance and perseverance.

When creating a Chinese diet menu, you must be guided by the following principles:

1. Breakfast should be small in volume and consist of healthy foods that need to be changed daily to provide the body with everything it needs.
2. Lunch is the largest and most important meal of the day, which is meant to be enjoyed, so you can eat any food, but with a minimum amount of fat.
3. Dinner is light, low-calorie, the smallest in volume and energy value.

According to the Chinese, violation of these dietary principles is the main cause of various diseases and weight gain.

Sample menu

The 3-Week Chinese Diet is designed to promote metabolism, cleansing and healing. To do this, you need to eat according to the following scheme.

Days 1, 8, 15:

• breakfast – omelet with tomatoes, bell peppers and herbs, 1 orange, green tea;
• lunch – cabbage salad with lemon juice and olive oil, boiled rice, baked fish fillet, fresh fruit;
• dinner – steamed veal, sliced ​​vegetables.

Days 2, 9, 16:

• breakfast – fruit salad with nuts, 2 pieces of toast, coffee;
• lunch – vegetarian stew with rice and spices, cooked in a small amount of vegetable oil, boiled meat in soy sauce, 1 fruit of your choice;
• dinner – steamed fish fillet, 1 raw egg, fresh tomato juice.

Days 3, 10, 17:

• breakfast – cereal porridge of your choice, herbal tea with honey;
• lunch – carrot casserole with egg and vegetable oil, grilled meat with seasonings, fresh fruit;
• dinner - seafood, vegetarian salad.

Days 4, 11, 18:

• breakfast – scrambled eggs, vegetarian salad, fresh fruit;
• lunch – pilaf, vinaigrette with olive oil, 2 apples;
• dinner – baked fish fillet, fresh vegetables.

Days 5, 12, 19:

• breakfast – carrot and egg salad, 2 toasts, green tea;
• lunch – beef stewed with cabbage in vegetable oil, 2 tomatoes, fruit salad;
• dinner – fish, steamed cauliflower.

Days 6, 13, 20:

• breakfast – boiled rice with dried fruits, fresh orange juice;
• lunch – boiled chicken, shredded cabbage with lime juice and olive oil, omelet;
• dinner - seafood, fresh tomatoes.

Days 7, 14, 21:

• breakfast – 1 poached egg, boiled beets, 1 citrus (grapefruit);
• lunch – assorted vegetables (your choice), boiled veal with rice, fresh fruit;
• dinner – fish fillet, leaf salad.

Since the portions on the menu are not regulated, their volume must be determined independently, taking into account the characteristics of the body and the goals set. In this case, you should not starve or overeat; food should be moderate. The standard course duration is 21 days, weight loss is 8–10 kg.

Classical

When choosing a diet, it is important to take into account its effect on the body and correctly calculate your own strength. When too fast weight loss can cause significant harm to health, so it is recommended to lose weight for at least 3 weeks to get a soft and long-term result. The classic 21-day diet, developed by a group of doctors, is designed for the average city resident and allows you to get rid of an average of 10 extra pounds. Participation in its creation was taken by highly specialized specialists - a therapist, an endocrinologist, a urologist, a cardiologist and an allergist, who took into account the lifestyle of a sedentary person who haphazardly eats fast food and various culinary excesses, and also does not burden himself with physical activity.

Essence and rules

Throughout the entire period of losing weight, entering and exiting the diet, you should not drink alcohol, sugar and salt. In addition, it is prohibited:

1. Take laxatives or diuretics.
2. Fast or refuse a late (after 18:00) dinner if you feel hungry.
3. Avoid drinking too much.
4. Eliminate fiber from your diet.
5. Take food forcefully when it’s time to eat (it’s enough to chew a cucumber, greens or cabbage).
6. Refuse recommended preparation and proper exit.

The preparatory stage should begin 10 days before the start of the course. To do this you need to gradually:

1. Reduce food portions, increasing the number of meals.
2. Eliminate simple carbohydrates (flour and sugar-containing products), increasing the volume of fresh vegetables.

When leaving the diet, you also need to gradually return to your usual diet, maintaining healthy eating habits.

Sample menu

The basis of the diet is protein products. The amount of protein required depends on the initial body weight - on average, daily varies between 58–80 g. They should be consumed in several doses throughout the day, using purchased protein mixtures or natural sources of protein:

• chicken breast (100 g of prepared dish contains 19 g of protein and 110 cal);
• sea ​​fish (15–20 g, 70–120 kcal depending on the variety);
• chicken eggs (in one egg - 8 g of protein, 70 kcal, in 100 g of omelet - 20 g and 90 kcal).

In addition, the menu must include live fiber. To do this, you need to eat fresh vegetables, grains and legumes. Thus, the recommended menu for one day for a person weighing 60 kg should include:

• for breakfast – 150 g of omelet, a portion of cereal porridge;
• for lunch – 200 g of fish fillet, a portion of legumes, fresh vegetables;
• for dinner – 100 g chicken breast with fresh vegetables.

You should also drink 2.5–3 liters of clean water between meals – 30 minutes before and 1.5 hours after meals. It is allowed to include green tea and herbal infusions in the total volume.

Darling

No one knows why this diet has such a name, since it is quite strict, but simple and effective. The popularity of this weight loss technique is due to the fact that the diet consists of ordinary products and does not require the preparation of special dishes. In addition, it gives excellent results, providing a loss of 8-12 kg in 3 weeks.

Essence and rules

The concept of the diet is that it consists of a set of mono-diets, that is, every day you need to consume only 1 product according to the principle of alternating fasting days. The diet includes protein products and plant foods, but they are all divided by day. This approach is aimed at enhancing metabolism and is based on the principle that the body, having become full of one product, stops absorbing it, so the calorie content of the diet does not depend on the amount of food eaten.

The classic “Favorite” diet is designed for 7 days and is quite strict. In the 3-week version, nutrition is supposed to be more gentle and less stressful for the body.

If you follow it, you must adhere to the following recommendations:

1. Completely eliminate simple carbohydrates from the menu.
2. Drink water 30 minutes before and 60 minutes after meals - a total of 2 liters per day.
3. Provide moderate physical exercise.

You cannot change the order of mono-diets, since they are designed to provide the body with all the necessary nutrients and useful substances.

Sample menu

In this diet option, the menu is interesting, varied and tasty. For 21 days you should eat according to the following scheme:

During the exit period, you need to rebuild your diet gradually, eating only healthy foods. To avoid experiencing nutritional deficiencies, you should take multivitamin complexes throughout the course.

Maggi

The Maggi nutrition system is a protein-based method of weight loss. It is based on the interaction of foods taken in food, does not require calorie counting and requires strict adherence to the recommended diet. The duration of the diet varies from 2 to 4 weeks. In one average course lasting 3 weeks you can lose up to 10 extra kilos.

Essence and rules

In addition to following the diet, you must adhere to some rules:

1. Drink plenty of fluids, including water, herbal infusions, teas, and coffee without sugar.
2. Eat boiled vegetables, but without broth.
3. Use spices, seasonings, herbs, onions, garlic.
4. Eliminate any fats completely.
5. Strictly adhere to the nutrition schedule without changing foods and meals.
6. If the menu does not indicate the serving size, the dish can be consumed unlimitedly.

It will be useful to increase physical activity, but not to overdo it. If there is a breakdown or any violation, do not continue the diet, but start over.

Sample menu

Throughout the entire 21-day course, breakfast is the same - 150 g of scrambled eggs or 200 g of steamed omelet and half an orange or grapefruit. Other meals vary by day.

Days 1, 14, 15:

• dinner - dietary meat.

• lunch – boiled chicken without skin;
• dinner - 150 g steamed eggs, 1 toast, 1 grapefruit, cucumber and tomato salad with herbs.

• lunch – low-fat white cheese, 1 toast, 1 tomato;
• dinner - dietary meat.

• lunch – raw fruit of your choice (mainly apples, pears, kiwi, watermelon, melon);
• dinner – dietary meat, vinaigrette.

• lunch – 150 g steamed eggs, vinaigrette without dressing;
• dinner - fish, raw seasonal vegetables, 1 grapefruit.

• lunch – raw fruit of your choice (mainly apples, pears, kiwi, watermelon, melon);
• dinner - dietary meat, seasonal vegetables.

• lunch – skinless chicken, vinaigrette, 1 orange;
• dinner – vinaigrette.

If you are very hungry between meals, you are allowed to snack on greens, cucumber or carrots.

Mayo

The Mayo Clinic diet was developed by American nutritionists to combat obesity in patients suffering from diabetes, cardiovascular and other diseases. Its action is based on the consumption of a special fat-burning soup, in any quantity, which eliminates the appearance of a strong feeling of hunger. If you follow all the recommendations, you can lose 12–16 kg in 3 weeks on the Mayo diet.

Essence and rules

The basis of this technique is the food pyramid, developed by specialists at the Mayo Clinic, which is used to create a diet. The pyramid includes 4 “tiers” (as the importance increases - from 1 to 4):

1. fruits and vegetables are low in calories, but occupy a large volume in the stomach and contribute to satiety;
2. products made from whole grain flour are sources of complex carbohydrates;
3. protein products - dairy products, legumes, dietary fish and meat;
4. unsaturated fats - olive oil and nuts, necessary for the full functioning of all systems.

The Mayo diet does not require strict adherence to a menu or counting calories, but you can only eat permitted foods. It is also necessary to complement the process with moderate physical activity.

Sample menu

The main dish of the daily diet is fat-burning soup. In American clinics, it is prescribed by cardiologists not only during treatment, but also during preparation for surgery for overweight patients. The soup is prepared from the following set of ingredients:

• 6 onions;
• medium head of cabbage;
• several tomatoes without skin (canned);
• 2 sweet green peppers;
• celery root or bunch of greens;
• 2 bouillon cubes;
• spices, seasonings to taste.

All components are cut into small pieces, filled with water and boiled at low boil until soft (about 10 minutes). Spices and seasonings are added at the end of cooking, there is no salt.

This soup is consumed at least 3 times a day in unlimited quantities. In addition to soup, the menu includes other products consumed according to the following scheme (by day):

• 1, 8, 15 – any fruit (except bananas);
• 2, 9, 16 – raw, baked, stewed or boiled vegetables, including potatoes, with herbs and olive oil;
• 3, 10, 17 – vegetables (except potatoes) and fruits (except bananas) in any form;
• 4, 11, 18 – vegetables, fruits, including potatoes and bananas (no more than 3 pieces), a little milk;
• 5, 12, 19 – 500 g of lean meat, tomatoes (fresh or canned);
• 6, 13, 20 – boiled beef with herbs in any quantity;
• 7, 14, 21 – vegetables, fruits, fresh juices, brown rice.

The Mayo Clinic weight loss method eliminates any negative effects on the body, allowing you to lose weight without hunger and any other difficulties typical of other diets.

Drinking

The drinking method of losing weight is designed to help you get rid of extra pounds while simultaneously removing toxins from internal organs and tissues. The diet can last 21 or 30 days, during which you can only eat liquid food. As a result, you can lose 10–15 kg, depending on the duration of the course and the characteristics of the body.

Essence and rules

The drinking diet is quite strict, since it involves the absence of solid food and the opportunity to chew “something”. This allows the body not only to get rid of everything unnecessary, but also to rest, since liquid dietary food is digested quite easily.

This power system consists of 3 stages:

1. At the first stage, the hollow organs are cleaned, which is accompanied by the appearance of a strong coating on the tongue.
2. On the second, the liver and kidneys are freed from unnecessary things, so pain in the area where they are located is possible.
3. At the third stage, cleaning takes place at the cellular level.

Each of these stages lasts on average 1 week.

The drinking method of losing weight is ideal for busy people because it does not require adherence to a nutritional schedule. Liquid meals can be drunk unlimitedly, whenever you want, at any time intervals.

You need to enter and exit such a system correctly, first gradually giving up solid food, and then gradually introducing it into your diet.

Sample menu

Throughout the entire weight loss course you are allowed to consume:

• low-fat milk and lactic acid drinks;
• chicken and vegetable broths;
• purified and mineral water;
• fresh vegetables and unsweetened fruits;
• cocoa, weak coffee, tea.

In addition to these products, it is advisable to take vitamin complexes to prevent vitamin deficiency, the appearance bad mood and depression.

Recipes

To guide you in what you can consume, in addition to regular drinks, you can take the following recipes as an example:

1. Vegetable puree soup - boil cabbage, carrots, tomatoes, potatoes, onions, herbs and any other vegetables to your liking until soft, puree in a blender until smooth without lumps.
2. Fruit and milkshake - grind apples, pears, strawberries, citrus fruits or other fruits in a blender, then beat with milk, kefir or yogurt.

In addition, you can show your imagination and prepare other dishes using these recipes, replacing the ingredients in them. The main thing is that they all turn out liquid.

Chemical

There is no chemistry in the diet of a diet with this name. Its action is simply based on the fact that the foods consumed cause specific chemical reactions in the body that produce incredible results. In 21 days, using such a nutrition system, you can get rid of 15–20 kg of excess weight. It can be used at any age and weight, but the greatest effectiveness is achieved by those losing weight whose body weight exceeds 100 kg.

Essence and rules

The chemical diet is quite strict; it requires calculating the caloric content of the diet, strict adherence to the diet and rules of nutrition, as well as strict adherence to the menu. During the entire course, you cannot change foods, meals or daily diets.

The following recommendations must be followed:

1. You need to start the course strictly on Monday, since the menu is scheduled according to the days of the week.
2. If the diet is disrupted, everything must be started all over again (on Monday), regardless of when the breakdown occurred.
3. In case of severe hunger, a snack is allowed, but not earlier than 2 hours after a meal, using lettuce, cucumber or carrots.
4. The portion sizes indicated on the menu must be observed; if the quantity of food is not indicated, it is allowed to consume until completely satiated.
5. All dishes are prepared using water (boiling, stewing, steaming).
6. Any fats are excluded from the diet.

It is very important to maintain a drinking regime, drinking at least 2.5 liters of water per day, not with food, but between meals. This volume can include tea, coffee, sparkling water.

Sample menu

For each of the 21 days of the chemical diet, a separate menu with 3 meals a day is provided.

First week

Monday:

• in the evening - dietary meat.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - chicken without skin;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, salad, 1 grapefruit.

• in the afternoon – 200 g of cottage cheese, 1 toast, tomatoes;
• in the evening - dietary meat.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• during the day – unlimited unsweetened fruits;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon – 150 g of scrambled eggs or 200 g of steamed omelet, vinaigrette;
• in the evening - fish or shrimp, lettuce, oranges.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• during the day – unsweetened fruits;
• in the evening - dietary meat, lettuce.

Sunday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the evening - vinaigrette.

Second week

Monday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - dietary meat, lettuce;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon - dietary meat, cucumbers;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• in the afternoon – 150 g of scrambled eggs or 200 g of steamed omelet, hard white cheese, boiled vegetables;

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half a grapefruit;
• during the day – fish;
• in the evening - 150 g of scrambled eggs or 200 g of steamed omelet.

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - dietary meat, tomatoes, 1 grapefruit;
• in the evening - fruit salad.

Sunday:

• in the morning - 150 g of scrambled eggs or 200 g of steamed omelet, half an orange;
• in the afternoon - chicken without skin, vinaigrette, tomatoes, 1 citrus;
• in the evening - skinless chicken, vinaigrette, tomatoes, 1 citrus.

Third week

Only one or two products are allocated for each day:

• Monday – unsweetened fruits;
• Tuesday – vegetables in any form;
• Wednesday – vegetables and unsweetened fruits;
• Thursday – fish, vinaigrette;
• Friday – meat, vinaigrette;
• Saturday and Sunday - unloading on unsweetened fruits of one type.

If at the end of 3 weeks the goal is not achieved, you can repeat the first week again.

During the diet you need to keep active image life. After its completion, maintain healthy eating habits and follow the principles healthy eating and exercise regularly to prevent the weight from returning.

Essence and rules

The Czech method of losing weight is not strict and is followed without a debilitating feeling of hunger, since it involves 5 meals a day and the supply of almost all the necessary nutrients. The diet is low in calories, but fairly balanced, capable of ensuring normal functioning of the body and, at the same time, effective weight loss.

1. Do not have dinner after 20:00.
2. Drink at least 2 liters of water between meals.
3. Do not consume other products other than those recommended on the menu.

During the period of weight loss, you can play sports and lead an active lifestyle to improve your results.

Sample menu

The diet is made up of foods with fat-burning properties, is strictly scheduled for every day and does not allow violations.

Days 1, 8, 15:

• in the morning – 80 g of scrambled eggs or 100 g of steamed omelet, 1 rye toast, coffee;
• snack – 2 green apples;
• in the afternoon – 150 g of dietary beef, 200 g of vegetable salad, 100 g of potatoes, coffee;
• snack – 100 g of unsweetened fruit, green tea;
• in the evening - 80 g of scrambled eggs or 100 g of steamed omelet, 80 g of lean boiled pork, 100 g of raw vegetables, 200 ml of fresh apple juice.

• in the morning – 1 rye cracker, 30 g lean boiled pork, green tea;
• snack – 2 grapefruits;
• in the afternoon – 200 g of potatoes, 150 g of dietary meat, 1 grated carrot;
• snack – 200 ml of fresh tomato juice;
• in the evening - 100 g of potatoes, 50 g of low-fat cottage cheese.

• in the morning – 1 rye cracker, green tea;
• snack – 4 carrots;
• in the afternoon – 100 g of potatoes, 50 g of veal, 150 g of melon;
• snack – 200 ml of milk;
• in the evening - 150 g of fish and spinach.

• in the morning – 1 rye cracker, 100 g of cottage cheese, tea;
• snack – 100 g of fruit;
• in the afternoon – 100 g of potatoes, 150 g of dietary meat, 200 ml of fresh tomato juice;
• snack – 200 ml kefir;
• in the evening – vegetable mix.

• in the morning – 1 rye cracker, processed cheese (50 g), green tea;
• snack – 2 oranges;
• in the afternoon – 100 g of potatoes, 150 g of chicken, 150 g of cucumber salad;
• snack – 3 apples;
• in the evening - 2 eggs, 30 boiled pork, 200 ml of fresh tomato juice.

• in the morning – 2 apples;
• snack – 4 carrots;
• in the afternoon – 100 g of potatoes and veal, cabbage salad;
• snack – radish salad;
• in the evening - 80 g of scrambled eggs or 100 g of steamed omelet, 100 g of mushrooms, cucumber salad.

• in the morning – 1 rye cracker, 50 g of cottage cheese, tea;
• snack – 200 ml of milk;
• in the afternoon – 100 g of potatoes, 150 g of dietary meat, 100 g of vegetables;
• snack – 200 g beans, 200 ml milk;
• in the evening – 50 g of oatmeal cookies, 200 ml of kefir.

All dishes indicated on the menu (potatoes, meat, fish, etc.) must be prepared only using healthy methods - boiling, stewing, steaming, grilling, always without fat. All dairy and lactic acid products must be low-fat.

Junger

American doctor Alejandro Junger created a unique diet that has become a real revolution in losing weight and especially rejuvenating the body. Junger's diet is the result of his many years of work. It allows you to cleanse and heal the body, and unlike fasting treatment, it does not cause any harm.

Essence and rules

The main goal of the nutritional system according to Junger is to cleanse yourself of everything unnecessary - toxins, bad habits, the effects of stress. Before starting a detoxification course, it is necessary to carry out appropriate preparation. To do this, you need to gradually change your diet:

1. Avoid all junk food.
2. Reduce the amount of meat and white foods you consume - salt, sugar, rice, pasta, white bread.
3. Introduce more vegetables and whole grains into your diet.

The Junger Method is not a diet, but a way of life in which you need to eat food prepared at home, monitor the quantity, volume and calorie content of portions, and their salt or sugar content.

The maximum course duration is 21 days. Throughout the entire period, you must strictly follow the main principles of the proposed detox:

1. Eat liquid food for breakfast and solid food for other meals.
2. Snack on raw vegetables, fruits, and nuts.
3. In case of acute hunger, consume fruit puree or fresh juice.
4. Drink plenty of clean water and green tea.

At the same time, cleansing must be comprehensive and affect not only the body, but also the consciousness. Therefore, it is necessary to control your thoughts, getting rid of negative ones and leaving only positive ones, as well as move more, meditate, and lead an active life.

Sample menu

Products approved by Dr. Junger include:

• plant milk (almond, coconut, oat, etc.);
• legumes;
• cereals (wheat, rye, buckwheat, millet, brown rice, amaranth);
• vegetables, fruits, fresh juices from them;
• lean types of fish, meat;
• vegetable oils;
• nuts, seeds;
• sea ​​salt;
• honey, agave syrup.

Junger advises eating less meat, replacing it with raw vegetables and fruits, and also giving up ready-made foods - store-bought sauces (including ketchup and mayonnaise), sausages, canned food, smoked meats, and fast food.

In addition, you should exclude from the diet:

• grapefruits, oranges, grapes, bananas, strawberries;
• dairy products;
• nightshades (eggplants, potatoes, tomatoes);
• soy products, barley, couscous, oats;
• fatty meats, store-bought meat products;
• peanuts, pistachios;
• spicy seasonings;
• all sweets, except those allowed;
• alcoholic and carbonated drinks, strong tea, coffee.

To understand the essence of the Junger diet, it is suggested that you familiarize yourself with the sample menu:

• on an empty stomach – a glass of warm water with lemon;
• breakfast (after 30 minutes) – berry smoothie or vegetable cocktail;
• lunch - herbal infusion with honey;
• lunch - meat or fish, steamed vegetables or salad with flaxseed oil;
• afternoon snack - fruit;
• dinner – cucumber salad with mint.

Throughout the diet, you need to carefully monitor the body’s signals - it will tell you what is healthy and what is not. Dr. Junger claims that after 3 weeks of the diet, taste preferences improve significantly and eating habits become healthy. Therefore, after its completion, few people return to their usual diet. Almost everyone switches to a less strict, but balanced diet. And when healthy way life detox will no longer be needed in the future.

Egg

There are many egg diets designed for different durations and results. The three-week option is one of the longest, so its diet is more varied than in the express methods, but in any case the basis is chicken eggs. Popularity 21-day egg diet due to the fact that in less than a month you can lose 15–20 extra kilos.

Essence and rules

The main advantage of losing weight on eggs is the sufficient supply of protein to the body - building material for muscle and bone tissue. Although this is precisely what becomes the main limitation for following this technique, since an excess of protein has a negative effect on the liver and kidneys.

The rules for losing weight are quite simple:

1. You need to eat only boiled, stewed and steamed dishes.
2. Eggs should be boiled or steamed into an omelet.
3. Sugar is completely excluded from the diet, the amount of salt is minimized.
4. You should also not eat flour products, cereals, or other foods that are harmful to your health and figure.

The egg diet does not require large financial expenditures, offers a clear menu without difficult-to-prepare dishes, and is also not accompanied by a strong feeling of hunger, since eggs are perfectly satiating.

Sample menu

The diet rules suggest a specific diet that must be strictly followed.

First week:

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g of steamed eggs, fruit of your choice in any quantity;
• in the evening - 80 g of steamed eggs, unlimited dietary meat.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g steamed eggs, skinless chicken;
• in the evening - salad with eggs and olive oil.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g steamed eggs, hard cheese in any quantity, 1 tomato;
• in the evening - 80 g steamed eggs, lean meat.

• in the morning – 2 eggs, ½ citrus;
• in the evening - 80 g steamed eggs, lettuce, chicken.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g of steamed eggs, boiled or stewed vegetables;
• in the evening - 80 g steamed eggs, fish fillet, lettuce, 1 citrus.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g of steamed eggs, unlimited fruit;
• in the evening - 80 g steamed eggs, lettuce, fish.

• in the morning – 2 eggs, ½ citrus;

Second week:

• in the morning – 2 eggs, ½ citrus;

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g steamed eggs, meat, lettuce;
• in the evening - 2 eggs, meat with herbs, 1 citrus.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g steamed eggs, meat, cucumbers;
• in the evening – 2 eggs, 1 grapefruit.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 2 eggs, boiled vegetables, cottage cheese;
• in the evening – 2 eggs.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g steamed eggs, meat, tomatoes;
• in the evening – 2 eggs.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g steamed eggs, meat, tomatoes, 1 grapefruit;
• in the evening – 2 eggs, fruit salad.

• in the morning – 2 eggs, ½ citrus;
• in the afternoon – 80 g steamed eggs, chicken with vegetables, 1 citrus;
• in the evening - 80 g steamed eggs, chicken with vegetables, 1 citrus.

Third week (mono-diet complex):

• day 1 – on unsweetened fruits;
• 2nd – on non-starchy vegetables;
• 3rd – on vegetables and fruits;
• 4th – on lean fish;
• 5th – on lean meat;
• 6th – on one type of fruit;
• 7th – on one type of fruit.

The proposed menu is quite varied and easy to navigate. Products for which no serving size is specified can be consumed in any quantity. But it is not recommended to overeat - it is better to get up from the table with a slight feeling of hunger, then the results of losing weight will be more pronounced.

Japanese

Japanese women are famous for their petiteness and youthfulness into old age. However, the Japanese diet for weight loss lasting 21 days is quite strict and requires considerable endurance and good health. Although, along with the severity of the restrictions, it is characterized by a sufficient amount of protein and a variety of juices, which allows, simultaneously with the loss of 8–12 kg, to cleanse itself of accumulated toxins and restore the functioning of the gastrointestinal tract.

Essence and rules

The Japanese weight loss method is based on the following principles:

1. The most thoughtful daily routine from which you cannot deviate.
2. A strict list of products that does not allow deviations or replacement with analogues.
3. Refusal of gastronomic delights - sweets, flour products, fried, fatty, salty and smoked foods, alcoholic and carbonated drinks.
4. 3 meals a day with dinner until 19:00.
5. Drink 1 glass of clean water 1 hour before each meal, while the total volume of liquid should be increased to 2 liters per day.
6. Having moderate physical activity, it is best if it is simple morning work-out and walking.

You need to prepare for and exit the diet smoothly: first, gradually switch to the recommended diet, and then gradually return familiar foods to it. If all recommendations are strictly followed, the first results become noticeable within 2-3 days and last for a long time.

Sample menu

The menu below for every day is designed to speed up your metabolism and speed up fat burning. With the slightest changes in the diet, the entire system can be disrupted, so nothing should be rearranged or other products should be used.

Days 1, 8, 15:

• in the morning – coffee;
• in the afternoon – 2 eggs, cabbage salad, 200 ml of fresh tomato juice;
• in the evening – 250 g of fish fillet.

• in the morning – coffee, 1 piece of toast;
• in the afternoon - a fish dish, sliced ​​vegetables;
• in the evening – 250 g of dietary veal, 200 ml of kefir.

• in the morning – coffee, 1 piece of toast;
• in the afternoon – baked zucchini, 1 apple;
• in the evening – 200 g of dietary veal, 2 eggs, salad.

• in the morning – coffee, 1 piece of toast;
• in the afternoon – 1 egg, grated carrots with lemon juice;
• in the evening - apples.

• in the morning - raw carrots;
• in the afternoon – 250 g of fish, 200 ml of fresh tomato juice;
• in the evening - a fish dish, sliced ​​vegetables.

• in the morning – green tea;
• in the afternoon - breast, cabbage salad with carrots;
• in the evening – 2 eggs, grated carrots with butter.

• in the morning – green tea;
• in the afternoon – 250 g of veal, 1 apple;
• in the evening - veal, 200 ml of fresh tomato juice.

Usually, after the first 7 days of such a diet, the excess water, after 14, active fat burning begins, and after 21, body volume and weight decrease significantly. Thanks to a complete restructuring of metabolism, the acquired weight is maintained for a long time without strict restrictions.

The right way out

Exiting a diet is a period during which you can either finally consolidate the result or nullify all the efforts expended in the process of losing weight. Here, a lot depends on a person’s morale and his attitude towards food - you need to eat in order to live, and not live in order to eat. At the same time, you should not forever deprive yourself of the joy of tastes, but moderation must be observed in everything.

Most of the diets discussed involve fractional meals. It must be adhered to in the future, which will allow you to maintain weight without feeling hungry.

With any version of the 21-day diet, exit from it should be gradual. Since it is necessary that this period be at least 2 times longer than the weight loss process itself, the optimal duration of returning to the usual diet in this case will be 6 weeks.

To ensure that the transition from dietary nutrition to regular food is minimally stressful for the body, and also ensures that the achieved weight is maintained, the following rules must be followed:

1. You are allowed to introduce no more than 1-2 usual foods per day, and for the first 2 weeks it should only be healthy food.
2. For the entire exit course, it is necessary to maintain the main components of the diet in the diet, gradually reducing their amount (if necessary).
3. All 6 weeks you need to follow the diet rules regarding drinking regimen, physical activity and other recommendations.
4. Monitor your weight daily, and if it increases, immediately reduce your carbohydrate intake or portion size - this will not only maintain the result, but also determine for yourself the quantity and quality of food that will contribute to weight stability.

This general rules to quit all diets. In addition, there are some features of returning to normal nutrition depending on the type of diet - after mono-diets, protein and low-calorie weight loss methods.

After a mono-diet

Mono-diets are especially difficult for the body to tolerate, and a breakdown after them can lead not only to weight gain, but also to the appearance of many health problems. The main rule for getting out of this weight loss technique is to add no more than 1 product per day to your diet. In addition, a number of rules should be followed:

1. If the diet was not protein-rich, you first need to add 1 boiled egg to the menu, and after 5-7 days a small amount of dietary meat or fish.
2. If there are no vegetables in the diet, they should be introduced first in stewed or boiled form, and then move on to raw ones.
3. You can start taking fermented milk products from the 1st day of release, and if they were in the diet, then gradually increase their fat content.
4. You cannot actively increase physical activity, since the body still remains weakened.

After protein diets

An approximate plan for exiting a diet with limited or no carbohydrates and fats should be as follows:

1. Do not change the established drinking regime, continuing to drink the same amount of liquid as during the course.
2. For sweets, you can only start adding a little honey to tea or porridge; the taboo on all other sweets remains.
3. Protein products remain, but change daily.
4. From the first days you can start having breakfast with buckwheat porridge (no more than 2 tbsp.).
5. Gradually introduce durum pasta and jacket potatoes (no more than 100 g of each dish).
6. Gradually increase the amount of cereals, bringing the daily volume to 200 g.
7. After 1 week, you are allowed to eat 50 g of whole grain bread, 30 g of dark chocolate, and half a banana.

When leaving a protein diet, the process of gaining weight is longer than with all other methods. Another rule for calculating the duration applies here - for 1 kilogram lost, 10 days of recovery should be allocated. So, having gotten rid of 10 kg, you need to maintain the weight for 100 days.

After low calorie diets

The main principle of exiting a low-calorie diet is a gradual increase in caloric intake. Depending on your lifestyle, you need to increase the caloric intake that was provided for by the diet to 2000-2700 kcal. To do this, it is recommended to increase the energy value of the diet by 100 kcal per day.

It is very important here that this is achieved not through fast carbohydrates - nothing starchy, sweet or anything else like that should be consumed during the withdrawal period. Need to use:

• vegetables, fruits, berries;
• dairy products;
• porridge;
• lean varieties of meat and fish.

After low-calorie methods, it is often lost muscle mass. To restore it, the main emphasis should be on protein foods.

If possible, after any weight loss it is recommended to switch to proper nutrition, give up unhealthy foods and lead an active lifestyle. Then the need to use any diets in the future will disappear completely.