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Английская диета

English Diet

Борис Зальман
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Editor: Natan Grumel
Натан Грумель
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Secrets of Effective Weight Loss

Greetings, dear readers! Today, I want to share with you a unique experience and knowledge about such an exciting and popular topic as the English Diet. In the world of modern health and fitness trends, this diet has captured the hearts of many and become a true phenomenon. What makes it so special? Let’s delve into it together.

Advantages of the English DietDrawbacks of the English Diet
Rapid Weight Loss in a Short PeriodPsychological Challenges Due to Strict Limitations
Structured Approach to NutritionInstability of Results After Completing the Diet
Exploring the Potential of Self-Regulation in Dietary IntakeLack of a Comprehensive Approach to a Healthy Lifestyle
Periodic Use as a Starting DietPossible Negative Effects on Overall Health
Limitation in Dietary Diversity and Vitamin-Mineral Deficiency
Challenges in Maintaining a Regular Eating Schedule
Not Suitable for Long-Term Use

Weight Loss in 21 Days

I want to emphasize right away that the English Diet attracts attention not only with its promises but also with real results. Many of you have probably heard about the possibility of significant weight loss in a short period – just in 21 days. Skeptics may raise their eyebrows, but believe me, a nutritionally balanced diet can indeed lead to amazing changes in your body.

Let’s get to the heart of the matter. This method does not restrict you in food; on the contrary, it emphasizes the importance of choosing the right foods and their compatibility. My advice will be aimed at helping you meet this challenge, taking into account my knowledge in the field of dietetics and nutrition. Next, we will explore the key principles of the English Diet and how it can become your reliable ally in achieving the desired shape in a short time. Follow my advice, and you will see that the English Diet is not just a trend but a care for your health and physical well-being.

Main Principles of the Diet

Duration and Results

Let’s delve into the fundamental aspects of the duration and results that can be achieved by adhering to the English Diet for 21 days. This period is not only short enough to maintain motivation but also long enough to make noticeable changes to your body. Experience shows that people can lose from 8 to 16 kg during this relatively short timeframe.

It’s important to note that results are individual and may vary depending on your initial weight and physical activity. Nevertheless, adhering to the main principles of the diet can lead to a significant improvement in your well-being and shape.

Key Requirements

Now let’s move on to the key rules that make up the basic requirements of the English Diet. First and foremost, remember the importance of consuming an adequate amount of water — at least 2 liters per day. This not only helps you feel more energetic but also contributes to the overall improvement of your body.

The timing of dinner plays a crucial role in the digestion and absorption of food. Adhere to the rule of finishing dinner no later than 19:00 to give your body enough time to process food before bedtime.

Don’t forget about vitamins! Regular intake of multivitamins helps maintain the balance of essential elements in the body. Additionally, it is recommended to consume olive oil before bedtime and drink a glass of water before breakfast — such simple habits can significantly improve your digestion and overall well-being. By following these key requirements, you can enjoy all the benefits of the English Diet and achieve impressive results.

Restricted Products

To achieve maximum results while following the English Diet, it’s essential to carefully monitor what you consume. Here’s a list of products that should be completely eliminated from your diet:

1. Fried Foods: Avoid fried food as it often contains an excessive amount of oil and calories, which may contradict the diet’s goals.

2. Fatty Products: Limit the intake of fatty foods such as butter, lard, and fatty meat cuts to reduce caloric intake.

3. Sweets and Flour-based Products: Exclude sweet and flour-based dishes such as candies, cakes, pastries, and white flour. They can lead to a rapid spike in blood sugar levels, hindering the weight loss process.

4. Alcohol and Coffee: Refrain from consuming alcohol and coffee. They can affect metabolism and disrupt the body’s water balance.

5. Carbonated Drinks: Avoid carbonated beverages as they can cause bloating and extra gas accumulation in the stomach.

6. Salt: Restrict salt intake. Excessive salt consumption can lead to water retention in the body, affecting weight.

Strictly avoiding these products will make your journey to the desired shape more effective and accelerate the achievement of your goals. Remember, the right choice of products is a key factor in maintaining a healthy lifestyle and successful weight loss.

Days Alternation

One of the key aspects of the English Diet is the alternation of days between protein and vegetable consumption. This strategy allows for optimal weight loss results while maintaining a balance of nutrients. Here’s why it’s crucial:

Protein Days

   On these days, the primary focus is on consuming protein. Protein plays a crucial role in muscle building and maintaining a feeling of fullness. Popular sources of protein include chicken, turkey, fish, eggs, and dairy products. Consuming protein on these days helps preserve muscle mass and speed up metabolism.

Vegetable Days

   Days dedicated to vegetables aim to increase the intake of fiber, vitamins, and minerals. Vegetables have low calorie content and high levels of dietary fiber, promoting a sense of fullness. Leafy greens, broccoli, tomatoes, and cauliflower are excellent choices. They provide the body with essential nutrients while helping reduce the overall calorie intake.

Alternating these days helps maintain a balance of nutrients, prevents monotony in the diet, and stimulates the body to effectively burn fat. This approach makes the English Diet not only an effective weight loss method but also a unique and satisfying experience, promoting the long-term adoption of healthy eating habits.

Menu of the English Diet

Fasting Days

Fasting days are a vital part of the English Diet, promoting metabolic activation and accelerating the fat-burning process. Here’s a sample menu for a fasting day:


  • – Unsweetened green tea.
  • – One hard-boiled egg.


  • – Tomato soup without added oil.
  • – Salad with fresh vegetables (cucumbers, tomatoes, lettuce leaves).


  • – One apple.


  • – Baked fish (salmon or cod).
  • – Steamed broccoli.

Protein Days

Protein days contribute to saturating the body with essential amino acids and strengthening muscles. Let’s explore options for a protein-rich menu:


  • – Two-egg omelet with spinach.
  • – Green tea.


  • – Lemon and green pepper-baked chicken breast.
  • – Salad with fresh vegetables with olive oil.


  • – Greek yogurt with berries.


  • – Grilled tuna.
  • – Mashed sweet potato.

Vegetable Days

Vegetable days provide the body with essential vitamins and minerals while maintaining a low-calorie intake. Here’s a proposal for a vegetable menu:


  • – Oatmeal with water and sliced berries.
  • – Green tea.


  • – Tomato, cucumber, and herb gazpacho.
  • – Baked sweet peppers with sautéed zucchini.


  • – Carrot sticks with hummus.


  • – Broccoli and cauliflower gratin.
  • – Sautéed red onions and spinach.

Shortcomings and Recommendations: A Perspective on the English Diet

Keep in mind that every individual is unique, and recommendations should be tailored to your specific needs and characteristics. It’s crucial to listen to your body and maintain a healthy balance in both nutrition and emotional well-being.

Psychological Aspects

Adhering to the English diet, which imposes restrictions on many familiar foods, can naturally lead to psychological challenges. Limitations may evoke feelings of deprivation and even stress. It’s important to recognize that such feelings are a normal part of the process. To alleviate psychological discomfort, it’s recommended to find substitutes for prohibited foods that satisfy your taste preferences and incorporate diverse alternatives into your diet.

Consistency and Routine

Maintaining a regular eating schedule is a crucial aspect of the English diet. However, we understand that life circumstances, such as work schedules, can pose challenges. If adhering to a strict eating schedule is difficult, try to create a flexible timetable that aligns with your lifestyle. Pay attention not only to what you eat but also when, to support a stable energy level and metabolism.

Transitioning Out of the Diet

After completing the English diet, gradually reintroducing restricted foods is important to avoid stress on the body. Start with small portions and monitor your body’s response. This gradual approach helps prevent a return to old eating habits and preserves the achieved results. Pay attention to your preferences and needs, aiming for a healthy and moderate diet to support the long-term well-being of your body.

Repeating the Diet: Strategies for Sustainable Results

Deciding when to repeat the English diet and how to prevent the loss of results is a question that demands attention and care. Here are several pieces of advice from specialists:

1. Intervals Between Diets

   – Repeat the English diet no more than once every 2-3 months. Give your body time to recover and avoid becoming accustomed to strict limitations.

2. Maintaining Healthy Nutrition

   – Between diet cycles, maintain a healthy and balanced diet. Include a variety of foods rich in vitamins and minerals.

3. Physical Activity

   – Regular physical activity helps maintain metabolism and strengthen muscles. Incorporate moderate workouts into your lifestyle.

4. Pay Attention to Body Signals

   – Listen to your body. If you feel fatigue, stress, or other negative effects after a diet, postpone repeating the course until full recovery.

5. Weight Monitoring

   – Focus on weight control, but don’t forget about overall health. The goal is not only weight loss but also the maintenance of a healthy lifestyle.

6. Consultation with a Healthcare Professional

   – Consult with a doctor or nutritionist before starting the diet again. They can provide personalized recommendations, taking into account your individual characteristics and needs.

Remember that long-term lifestyle changes are more important than short-term diets. Approach your nutrition and workouts responsibly, aiming for health and balance.

Conclusion: Striking a Balance for a Healthier You

In conclusion, I want to emphasize the importance of consulting with a healthcare professional before embarking on the English diet. Every individual is unique, and only a specialist can assess your health condition and provide recommendations tailored to your needs.

The English diet undoubtedly has its merits and drawbacks. Among its advantages are rapid weight loss in a short period and a structured approach to meal planning. However, it’s essential to be mindful of the psychological challenges stemming from restrictions and the necessity of adhering to a strict regimen.

The drawbacks of the English diet underscore the need for balance and moderation. Too frequent adherence to the diet can be harmful to the body, leading to a loss of essential nutrients. Therefore, it’s crucial to view this method as a temporary means to achieve goals rather than a permanent solution.


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About the author

Борис Зальман

Boris Zalman

Associate Professor, outstanding nutritionist and gastroenterologist. His professional activities focus on the study and treatment of gastrointestinal diseases, as well as the development of optimal dietary strategies to improve the health of patients. With a deep knowledge of gastroenterology and expertise in nutrition, Boris Zalman helps his patients achieve optimal nutritional status and provide reliable support in managing their gastrointestinal problems.
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