With the help of this diet course, you can quickly get rid of extra pounds and gain graceful shape. At the same time, you will have a completely balanced and satisfying meal. If you are looking for a way to lose 5 kg in two weeks, then the American diet for weight loss is what you need. During the 13 days of the course, you will have to exclude alcoholic beverages, salt, sugar and fresh bread from your diet. The diet menu must be strictly adhered to, without changing meals or replacing these products with others. You also need to drink one and a half liters of boiled warm water every day.
The American diet menu is designed for one week. From the 8th day until the end of the course, you should follow the prescribed diet in reverse order. In this case, the process of losing weight will mainly occur during the first seven days. The second week is necessary in order to consolidate the results obtained. It is allowed to replace spinach, lettuce and celery with fresh white cabbage. You can also skip tomatoes in favor of tomato juice.
What is the American diet
The American diet is a separate weight loss system. Its main difference and feature is the gradual loss of excess body weight. For this reason, the body tolerates this diet well, and it is not stressful for it. Another important point is maintaining the results for a long time. The duration of the course can be 7, 13, 21 days.
This nutritional system is based on principles that take into account small human weaknesses. Therefore, the system is effective and almost everyone can handle it. For example, such a rule as eating everything you want before 17:00. The next meal is only the next day. Another principle is that portions can be of absolutely any size, while sweets, fatty foods, and starchy foods are completely excluded.
Principles of nutrition:
- count calories;
- introduce restrictions on flour, sweets, and fatty foods;
- control of calorie content of dishes;
- reduce carbohydrates – increase proteins;
- maintaining an active and long-lasting regime to speed up metabolism;
- systematically engage in physical education.
The result of the American diet depends 100% on its duration, initial weight, self-discipline and self-control. If you are on a strict diet and follow all the rules strictly, you can really get rid of 5 kg in 7 days. The maximum amount is 20 kg for the longest course. A 13-day course helps you lose from 5 to 7 kg. It is worth taking into account the initial weight.
How to maintain results after a diet
Like any diet, the American food system assumes a smooth exit. After finishing the diet, you should continue to follow the basic principles of proper nutrition:
- Drink enough clean drinking water;
- Do not eat 3-4 hours before bedtime;
- Avoid fats, preservatives, flavor enhancers and alcohol;
- Do not exceed the recommended daily caloric intake;
- Add moderate physical activity.
While following a diet, metabolic processes in the body improve, metabolism accelerates, the nervous system strengthens, and sleep improves. Therefore, the result of losing weight can be maintained for a long time.
For one week
Although this option is the shortest in duration, it is also the most strict. It can lose 1 kg per day. It is especially important to remember the correct drinking regime. The menu of such a food system includes the same breakfast all 7 days with a cup of coffee without added sugar, a boiled egg, an apple. Lunches and dinners are varied.
Below is the menu by day .
1
Lunch: 60 grams of cottage cheese, yolk, milk + rye bread (slice). Dinner: scrambled eggs with tomatoes, apple.
2
Lunch: lettuce, boiled chicken 100 g, croutons + tea. Dinner: cottage cheese with fresh herbs + half a glass of milk with black bread (slice).
3
Lunch: egg, soft-boiled tomato, cucumber, 50 grams of ham. Dinner: hard-boiled eggs, tomatoes, toast, apple.
4
Lunch: boiled fish, lettuce leaves, croutons, coffee. Dinner: boiled dietary meat with lettuce, 200 ml of milk.
5
Lunch: boiled fish with celery, green tea. Dinner: boil the yolk and meat, an apple, a glass of milk.
6
Lunch: brown brown rice, meat, lettuce. Dinner: eggs, croutons, yogurt.
7
Lunch: boiled liver, 2 potatoes, spinach. Dinner: vegetable salad, egg, tomato, low-fat ham – 50 gr.
13 day diet plan
This type of diet is more varied. On some days you can have jam and honey.
1
- breakfast: muesli covered with milk and a citrus fruit, such as orange;
- lunch: steamed fish with boiled beans and a slice of low-fat cheese;
- dinner: vegetable salad of cucumbers, tomatoes, bell peppers.
2
- breakfast: cottage cheese with toast and grapefruit;
- lunch: meat soufflé, cabbage and cucumber salad;
- dinner: tomato and egg omelet.
3
- breakfast: oven-baked apple stuffed with cottage cheese and honey;
- lunch: baked broccoli with ham + whole grain bread;
- breast baked with herbs + a couple of cucumbers.
4
- breakfast: milk oatmeal + citrus;
- lunch: salad of your choice of fresh herbs + chicken fillet;
- Boil egg + tomato.
5
- breakfast: toast with a little honey, apple;
- lunch: chicken cutlet, zucchini puree;
- dinner: carrot and cabbage salad, slice of ham.
6
- breakfast: omelette with tomatoes + whole grain bread;
- lunch: steamed fish + chopped carrots, sprinkled with lemon juice;
- dinner: shrimp + a couple of cucumbers.
7
- breakfast: boiled egg + toast with jam;
- dinner; stewed mixed vegetables with meat;
- dinner: cottage cheese casserole.
The following days the menu is repeated.
Option 1
This version of the American diet is the easiest to implement. Its duration is not limited. It contains several rules to follow:
- You can eat anything and in any quantity, except fatty foods.
- You cannot eat after 17:00.
- Every day you need to drink at least 2-3 liters of water.
- It is necessary to reduce the consumption of fatty foods as much as possible. In case of violation, eat it with several slices of pineapple or grapefruit.
In two weeks you can lose up to 5kg.
For three weeks
This is the healthiest food system. Its duration is 21 days. There are no hard restrictions. Its main principles :
- alternating protein and carbohydrate days;
- Alcohol, sweets, fast food and other unhealthy foods are prohibited;
- frequency of meals – 5 and small portions;
- it is necessary to adhere to the correct drinking regime;
- the amount of animal fats should be kept to a minimum;
- Reasonable physical activity is required.
Protein products allowed:
- low fat cottage cheese;
- kefir;
- quail, chicken egg;
- dietary meat;
- lean fish;
- low fat cheese.
If you really want to eat, then you can allow no more than 2 glasses of milk per day. And to restore strength, a little natural high-quality honey.
The following carbohydrate foods are allowed:
- Hercules;
- unsweetened fruits;
- vegetables;
- porridge without added salt, sugar;
- greenery;
- breads, cereals (in moderation).
Simple carbohydrates should be completely removed from the diet. And for dressing salads, lemon juice and a little vegetable oil are ideal.
While on such a diet, you can easily get rid of 10 kg. The advantage of such a diet is its safety for the body, as well as a feeling of comfort throughout the entire period.
Whole30 / All 30 days
The American Whole 30 Day Diet is very popular. It was developed in 2009 by the couple: physical therapist Dallas and fitness trainer and sports nutritionist Melissa Hartwig. They call their method a nutrition system that can completely “reset” the eating habits of absolutely any person in just 1 month.
Duration: 1 month. Results: up to 10 kg.
- Do not weigh yourself or measure your body volume during the diet: only on days 1 and 30.
- Don't count calories.
- Organize only 3 meals without snacks.
- If you fail, start all over again.
- Actively include meat, eggs, seafood, fruits, vegetables, melted butter and vegetable oils, seeds, and nuts in your diet.
- Completely avoid alcohol, grains, legumes, potatoes, sugar and its substitutes, dairy products, baked goods, fast food, artificial additives (monosodium glutamate, sulfites, carrageenan).
- Fitness classes are required.
Sample menu with variations
American belly fat diet
The authors of this diet claim that it is possible to get rid of 500 grams of excess weight, which includes liquid and fat deposits in the most common area on the abdomen. The main condition: adhere to the list of permitted products.
Attention! The very first thing you need to give up is flour products. This is due to an increase in appetite due to increased insulin production when flour is ingested. As a result, you want to eat even more.
Allowed products:
- fruits;
- mushrooms;
- nuts;
- vegetables (preferably leafy ones);
- bird;
- red dietary meat;
- seafood;
- low-fat cottage cheese in grains;
- Mozzarella;
- beans (in pods);
- lentils.
results
If the diet of American astronauts is used correctly, the results cannot fail to impress: in the first week of such nutrition you can lose 5 kilograms, in subsequent weeks - from 2 to 3 kg, over the entire period of use, more than 20 kilograms are obtained. In 13 days of the American diet, girls manage to get rid of five to seven kg of excess weight.
Despite the results, reviews about the diet are not only positive. Negative stories about the method in most cases talk about even greater weight gain after leaving the diet. What is this connected with?
Any diet is stressful for the body, so entry and exit from it should be smooth. The extra pounds will not return if, after completing a special technique, the person losing weight switches to proper nutrition, and not to “eating cakes.”
Hollywood/American stars
The name of the diet speaks for itself: it is believed that many Hollywood stars owe their slimness and grace to it. It is distinguished by rigor and balance. The main difficulty is that you need to follow the menu exactly. This is the whole secret.
The peculiarity of the diet is that the last meal is at 17:00, after which they drink a lot of water before going to bed.
The duration is a week. In 1 day 1 kg is lost.
Menu (example):
Breakfast is always the same: egg, apple, toast + coffee with low-fat milk.
Further by day.
1
lunch: 60 grams of cottage cheese with raw yolk, a slice of rye or whole grain bread, a couple of radishes, 200 ml of low-fat milk; dinner: scrambled eggs from a couple of eggs, greens, tomatoes, apple.
2
lunch: 100 grams of boiled chicken, 150 grams of cabbage salad, tea without sugar, toast; dinner: repeat lunch of day 1.
3
lunch: 100 grams of vegetable salad, a slice of black bread, a soft-boiled egg, 40 grams of low-fat ham, ½ cup of natural yogurt; dinner: hard-boiled egg, tomatoes, croutons, green apple, 100 ml yogurt.
4
lunch: 90 grams of boiled fish, 150 grams of lettuce, rye bread toast, a cup of tea or coffee; dinner: 120 grams of grated meat with chopped horseradish, lettuce, green apple, 200 ml of milk.
5
lunch: 120 g of boiled fish fillet, 100 g of celery, coffee or tea; dinner: salad with boiled meat and yolk, a glass of milk without fat, a green apple.
6
lunch: 150 grams of boiled chicken, 100 grams of brown rice, lettuce, low-fat milk, green apple; dinner: hard-boiled egg, tomatoes, toast, green apple, half a glass of low-fat natural yogurt.
7
lunch: 200 grams of spinach, 100 grams of beef liver, the same amount of potatoes, coffee; dinner: 100 grams of vegetable salad from tomatoes, carrots, cabbage, rye bread toast, hard-boiled egg, 50 grams of low-fat ham, green apple.
There is an option for 2 weeks. The beginning is the same. On the 8th day they begin to move in the reverse order.
What foods can you eat?
Like most diets, the American diet allows and prohibits the consumption of certain categories and types of foods. So, what does the American diet recommend:
- Meat (preferably white), poultry, fish, boiled, stewed and baked – 200 grams per day.
- Vegetables – 500 grams per day.
- Fruits – 200 grams per day.
- Low-fat fermented milk products - no more than 1 glass per day (you can drink skim milk).
- Rye bread.
- Olive oil.
- Salt – no more than 1 gram.
Don't forget about water consumption. There is an opinion that two liters of water per day is the norm, but this approach does not take into account a person’s weight, when it is much easier to drink 50 kg of weight than 80 kg. Therefore, it is more correct to calculate the volume of water, adhering to the formula: 30 ml per kilogram of body weight.
Low calorie
Assumes compliance with the calorie norm of 1000 calories. It is considered the most strict. Duration 3 days. Effect: loss of 15 kg.
Allowed:
- vegetables without starch;
- sweet and sour fruits, except dried fruits, bananas, grapes;
- boiled chicken breast;
- fish fillet;
- soft-boiled eggs,
- wholemeal bread;
- fermented milk;
- unrefined vegetable oil.
Option 1 suggests eating 4 times: breakfast, lunch, dinner, afternoon snack, dinner.
A sample menu is as follows:
- breakfast: porridge with water, a glass of low-fat kefir or milk;
- lunch: berries with fruit + skim milk;
- lunch: vegetable salad with chicken fillet;
- afternoon snack: any product in any quantity;
- dinner: salad of tomatoes, cucumbers, seasoned with low-fat sour cream, rice or pasta.
Sample menu for 1 day for the American low-calorie diet
Basic principles and essence of the diet
Less carbohydrates, more protein is the basic principle of the American diet, which promotes both the loss of excess fat and prevents the loss of muscle mass, and this is no less important for adequate weight loss. What else is the American diet based on:
- Strict three meals a day with planned snacks.
- Regular physical activity.
- Step-by-step transition – difference in total daily caloric intake.
In the first 3 days, the diet of a person losing weight should have a calorie content of 600 kcal, the next 3 days - 900 kcal, the last 3 days - 1200 kcal. Since the astronauts’ diet is designed for 13 days, after the final stage the first begins again. This approach is compared to a roller coaster - lowering and raising the calorie intake, the diet menu forces the body to adapt to energy changes, thereby accelerating metabolism.
Recipes for the English diet for 21 days
A few recipes to diversify your diet menu:
- Cocktail for vegetable day . To prepare, take a couple of apples, 4 oranges, 2 grapefruits, several lemons and mix with 2 liters of water. The drink is drunk all day. This healthy cocktail will cleanse the body of toxins, which, of course, will affect your weight.
- Vegetable soup . You will need cabbage, mainly cauliflower (you can also use traditional white cabbage), onions, tomatoes, celery, and sweet peppers. Cut everything into cubes and add the required amount of water. Cook until fully cooked. Black pepper, thyme, basil, cardamom, and parsley are used as seasonings. Olive oil also works well.
- Peking cabbage rolls . Take Chinese cabbage, peel the leaves and boil until half done. The carrots are chopped coarsely. The onion is cut into cubes. Boil 200 grams of asparagus beans and cut them. All ingredients are combined in a frying pan without oil. The very last touch is to wrap a lot of vegetables in lettuce leaves and cook them in tomato juice until the leaves are soft.
- Baked vegetables . Zucchini, sweet peppers, onions, champignons, herbs and garlic are mixed and seasoned with soy sauce. You can use olive oil. Place the vegetables on foil, roll them into a bag and put them in the oven for 30 minutes.
- Chicken in kefir . 150 grams of pulp is cut into cubes, sprinkled with pepper, herbs, and spices. Pour in 50 ml of kefir, previously diluted in water in the same amount. The mixture is placed in the refrigerator for a couple of hours. And then simmer in a fairly hot frying pan for 10 minutes.
- Cottage cheese omelet involves mixing dietary cottage cheese (100 g) with a couple of proteins and 3 tbsp. l. water. Add herbs and spices and beat thoroughly, then pour into a frying pan and place in the oven.
These same dishes can be prepared after the end of the diet, at the exit. You can add salt in small quantities and other favorite spices to improve the taste of the dish.
Most popular recipes
Even on a strict diet, such as the American diet, you can eat tasty and varied food, as evidenced by interesting recipes below.
Beef with carrots and rosemary
You will need:
- 300 grams of lean beef;
- 1-2 carrots;
- fresh rosemary;
- bay leaf;
- 1 tsp. olive oil;
- 1/3 tsp. salt.
Cooking recipe: chop the beef coarsely, roll in salt, and optionally pepper. Fry the meat in olive oil until golden brown. Chop the carrots, place in a baking sleeve, add the beef, bay leaf and rosemary sprig there. Pierce the sleeve in several places. Cook the dish at 200 degrees for 35-45 minutes.
Protein puree soup based on turkey and spinach
You will need:
- 200-300 grams of turkey fillet without skin;
- 150-200 grams of spinach;
- 2 cloves of garlic;
- 1/3 cup skim milk;
- greenery;
- a little salt.
Cooking recipe: boil the turkey, remove the meat from the broth, cool. Chop the spinach, cook in the broth for 5 minutes, chop the meat and return to the liquid. Cook the soup for another 2-3 minutes, then puree in a blender, adding milk, herbs and salt.
Cabbage, apple and carrot salad
Ingredients:
- ½ head of cabbage;
- 1 sweet and sour apple;
- 1 carrot;
- 1 lemon;
- 1 tbsp. l. olive oil;
- 1 bunch of parsley;
- salt.
Cooking recipe: chop the cabbage into thin strips, also chop the apple, grate the carrots on a Korean grater, chop the greens. Mix the ingredients, season with olive oil and freshly squeezed lemon juice, add a little salt if desired.
Cautions
There are some cautions on diet days. For example, it is worth limiting physical exercise, since the body does not need extra stress. This can only make you feel worse.
When there is a loss of strength, drowsiness, irritability, you should give up the diet. In the first days there may be difficulties with bowel movements. For those who engage in physical activity professionally, the diet is not recommended at all.
It is necessary to maintain the duration of the diet, without decreasing or increasing the days.
From the very beginning of a diet, you should learn to count calories, strictly follow a food consumption schedule, and exclude or limit certain foods.
Contraindications include :
- chronic gastrointestinal tract – diseases of the liver, pancreas;
- early age;
- weakness after a cold;
- heart and vascular diseases;
- vitamin deficiency;
- anemia;
- diabetes;
- pregnancy and lactation.
Advantages and disadvantages
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