The legendary English diet: you can lose up to 20 kg in 4 weeks

Lose weight up to 20 kg in 4 weeks. The average daily calorie content is 760 Kcal.

Still looking for an effective way to lose a lot of pounds? Then pay attention to a cool diet that fully lives up to its name. If you stick to it for 30 days (this is the maximum period for following the diet), you can get rid of as much as 15-20 unnecessary kilograms.

Class Diet Requirements

Let us immediately note that the cool diet is suitable for people leading a fairly passive lifestyle, since its menu is low in calories. Active sports are not indicated with such a diet; it is better to limit yourself to light exercises or gymnastics. Otherwise, it is unlikely that you will be able to avoid weakness.

Before starting this technique, it is recommended to cleanse the intestines using laxatives and enemas. You can also resort to taking natural laxatives in case of constipation immediately during the period of following this diet.

The basis of nutrition on a class diet consists of the following products: lean meat fillet (the best choice is chicken or beef), eggs, vegetables and fruits, low-fat cheese, kefir and milk, black bread. The first three weeks the menu is the same. The fourth seven-day period mainly involves holding a kind of fasting monoday, when you need to eat certain foods. Everything is described in more detail in the “diet menu” section. The 21-day cool diet requires three meals a day. For the last 7 days of the diet, it is better to eat fractionally, stretching the proposed set of foods throughout the day.

While following the technique, it is forbidden to consume sugar, but it is allowed to include a small amount of honey in the diet. It is important that it is natural, without sugar.

To make the diet easier to follow, it is better to buy all the products in advance and plan the menu. Hang a printed menu in your kitchen so there are no questions about what to eat and when. It is also recommended to prepare food containers and bags so that you can take food with you to work or other places where you go. After all, you are unlikely to be able to find the food you need, say, in an office cafeteria or in catering establishments. To make it easier to count days and weeks, if you can, start dieting on Monday.

You don’t need to completely give up salt during your diet, but you should minimize its amount. As for hot drinks, you can leave weak coffee in your diet; it is better not to drink other liquids.

As a rule, weight comes off at different rates. During the first week, you usually lose from 5 to 7 kilograms. In the second and third weeks, weight loss is either very slow or may be absent altogether. Don't be alarmed, this is normal. During the last seven days, approximately another 9-11 kilograms will be removed from the body. Of course, the greater the initial weight, the more kilograms you will lose. It is very important not to violate the methodology and strictly follow the proposed menu. Otherwise, you may not only not lose weight, but even gain additional excess weight.

Considering the duration and complexity of the described technique, it is necessary to pay attention to the correct exit from it. This will help not only maintain the result, but also, possibly, get rid of a few extra pounds during the post-diet period.

A smart way out of the four-week diet

If you exit the diet correctly, the results will last for a long time. The fair sex is recommended to follow these recommendations:

• Within seven days after completing the diet, you should eat one orange and two eggs.
• Food should be cooked in a double boiler or baked in the oven. Fried foods should be present in the diet only after three weeks after completing the diet.
• The basis of the diet is: lean meat, dishes from sea and river fish, fermented milk drinks.
• When leaving the four-week diet, a transition is made to fractional meals with small portions (approximately 250 grams).
• It is recommended to eat foods containing carbohydrates in the first half of the day.
• When leaving a four-week diet, you should limit the amount of flour products in your diet as much as possible. It is allowed to eat bread that contains bran (no more than 80 grams per day).
• The fair sex is advised to refrain from drinking alcoholic beverages. They contain quite a lot of calories. In addition, alcohol can be harmful to health.
• Salads should be seasoned with low-fat sour cream, olive oil or lemon juice.
• During the day you should drink enough liquid (about 2 liters).
• When leaving the four-week diet, you need to limit your sugar and salt intake. Products that contain various flavor enhancers are excluded from the daily menu.
• It is recommended to eat meals made from fresh vegetables and fruits every day.

Be sure to read: What you need to know to avoid gaining weight after a diet

To increase the effectiveness of the diet, you should do sports exercises and spend more time walking in the fresh air. The fair sex is recommended to regularly do body wraps to help improve the condition of the skin. During the procedure, essential oils are often used to prevent swelling.

Cosmetic wraps help normalize the water-salt balance, help remove toxic substances from the body, and improve metabolism. Essential oils help fight cellulite, prevent the appearance of stretch marks on the body, and increase skin elasticity.

With the help of wraps, blood circulation is activated, the process of burning subcutaneous fatty tissue is accelerated, and sweating increases. Thanks to the cosmetic procedure, excess fluid is removed from the body.

Wraps help eliminate “orange peel” and help reduce body volume.

During the procedure, the skin is saturated with minerals and vitamins. As a result, her condition improves significantly.

To achieve excellent results, you need to follow the recommendations listed below:

1. Before wrapping, you should take a contrast shower and treat problem areas with a scrub. The product helps remove the stratum corneum of the epidermis;
2. Before the procedure, it is recommended to drink a large amount of herbal tea, which activates the process of removing toxins and toxic substances from the body;
3. After wrapping, it is recommended to apply a cream that has an anti-cellulite effect to the body.
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Five main tips for the right exit from a diet

1. Control yourself

While following dietary rules, the body is likely to become hungry, which is why you may want to eat everything indiscriminately. The stomach will gladly support you, because it has not been fed so much “normal” food. It is very important to be vigilant after finishing the diet, especially in the first days. Be extremely careful about snacking. Even after a piece of bun, candy or other sweets, the kilograms lost with such difficulty will make themselves felt again. To avoid the wrong snacks, carry fruits, vegetables, and nuts with you. This will help you not to drown out the sharply awakened feeling of hunger with calorie harmfulness.

2. Introduce new products gradually

Over the course of a month-long diet, your stomach has become accustomed to processing the same food components, so you can’t help but lean heavily on what was forbidden, especially flour. Avoid drinking tea for as long as possible. It's still best to add a little quality honey to hot drinks. Be sure to provide your diet with a sufficient amount of protein: eat boiled eggs (primarily whites), chicken fillet (breast is especially good), low-fat cottage cheese. It is also useful to eat fresh vegetables, fruits, and berries (mostly non-starchy types). Whole grain porridges, vegetable soups, and various stewed vegetables are very useful for diversifying your diet.

3. Adhere to the principles of fractional nutrition

Breaking up your meals will help avoid repeated stretching of the stomach. Don't overeat, eat little and often. Ideally, eat 5-6 times a day. Firstly, this will help not stretch your stomach, and secondly, you will not encounter a feeling of acute hunger and the desire to overeat.

4. Drink water

Remember that every day you need to drink at least one and a half to two liters of clean water without gas (mineral water is possible). This norm is necessary for the human body to function properly. In addition, this practice will help you eat less.

5. Don’t eat 3-4 hours before going to bed at night.

Not eating a few hours before bedtime and having a light, low-calorie dinner will help you keep your weight within limits for a long time and forget about strict diets for a long time. It is useful to eat something protein for dinner (for example, lean meat or fish) in the company of a vegetable salad. Such a dinner will perfectly saturate the body and will not bring extra fat to the body.

What dishes are included in the daily diet menu?

During the first and second weeks of the diet, eat 2 boiled eggs and ½ part of an orange for breakfast.

Dishes that should be eaten for the first 7 days are listed below.

1 day:

• Lunch – fresh fruit;
• Dinner – 0.15 kg of pre-boiled beef.

Day 2:

• Lunch – 0.15 kg of boiled chicken;
• Dinner – 2 boiled eggs, a portion of salad, the main ingredients of which are cucumbers, tomatoes, 1 slice of rye bread, 1 grapefruit.

Day 3:

• Lunch – a small amount of cheese, 2 tomatoes, 1 toast;
• Dinner – 150 grams of boiled or oven-baked veal.

Day 4:

• Lunch – 1 grapefruit;
• Dinner - a portion of meat baked in the oven, 100 grams of salad from cucumbers, carrots, white cabbage.

Day 5:

• Lunch – 2 soft-boiled eggs, 200 grams of vegetables, cooked in a double boiler;
• Dinner – 0.2 kg of boiled cod, 1 grapefruit.

Day 6:

• Lunch – 1 orange;
• Dinner – 0.2 kg of boiled beef.

Day 7:

• Lunch: 0.2 kg baked chicken breast, 2 tomatoes, a portion of boiled vegetables, 1 orange;
• Dinner – 0.2 kg of steamed vegetables.

The diet for the second week of the diet includes: baked veal, cucumbers, eggs, chicken fillet, low-fat cheese, oranges.

During the third week of pregnancy, it is recommended to eat the following foods:

• Day 1: boiled, fresh vegetables;
• Day 2: boiled and fresh vegetables;
• Day 3: boiled vegetables, vegetable salads;
• Day 4: a portion of boiled hake, 0.2 kg of Chinese cabbage, boiled vegetables;
• Day 5: boiled chicken fillet, vegetables;
• Days 6 and 7: a certain type of fruit (apricots, apples).

During the final week of the diet, the following foods are consumed:

1. Boiled veal;
2. Tomatoes;
3. Pears;
4. Cucumbers;
5. Boiled chicken fillet;
6. Cottage cheese;
7. Grapefruits;
8. Boiled fish.

It is recommended to exclude from the diet:

1. Pasta;
2. Potato;
3. Sweets;
4. Smoked meats;
5. Fatty foods;
6. Products containing large amounts of fat.

Be sure to read: Diet for 10 days of the broccoli diet - basic rules and recipes

Important! When following a diet, it is recommended to drink clean water. It helps get rid of swelling and promotes the removal of excess fluid. Avoid drinking strong tea or coffee.

Cool diet diet for three weeks

Day 1

Breakfast: half a liter of milk. Lunch: half a liter of milk. Dinner: 100 g of black bread and a glass of tomato juice.

Day 2 and 5

Breakfast: 100 g of black bread, greased with 20 g of butter; coffee, to which you can add a little milk and 1 tsp. natural honey. Lunch: 100 g of cooked beef or chicken fillet (without skin); 100 g low-fat cheese and 100 g black bread. Dinner: two chicken eggs, boiled or fried in a frying pan without adding oil.

Day 3 and 6

Breakfast: salad of two small apples and an orange or peach. Lunch: unfried vegetable soup (bowl); 2 boiled potatoes and 1 tsp. boiled green peas. Dinner: salad of two tomatoes and two cucumbers, 1 tsp. honey

Day 4 and 7

Breakfast: 100 g of cheese and a cup of coffee with milk. Lunch: 100 g of boiled beef or chicken fillet; 2 boiled chicken eggs; 100 g of black bread. Dinner: low-fat kefir (glass).

Sample diet menu for 4 weeks

Thanks to the Internet, you can find and print for free a detailed version of the chemical diet menu for each day of the month. In the morning the table does not please with variety: every day during the first meal you can eat half a grapefruit and 2 boiled chicken eggs.

Grapefruit contains antioxidants, vitamins, mineral salts, beneficial acids and pectin. Its enzymes restore metabolism and reduce fat.

First week:

• Monday: lunch - one type of permitted fruit, dinner - 200 grams of meat;
• Tuesday: lunch - 200 grams of meat, dinner - fruit and 2 boiled eggs;
• Wednesday: lunch - bread, low-fat cottage cheese and tomato, dinner - 200 grams of meat;
• Thursday: lunch - one type of permitted fruit, dinner - vegetable salad and 150 grams of meat;
• Friday: lunch - 2 eggs and stewed vegetables, dinner - fish, vegetable salad and grapefruit;
• Saturday: lunch - one type of permitted fruit, dinner - 200 grams and vegetable salad;
• Sunday: lunch - 200 grams of meat, 2 tomatoes and 1 grapefruit, dinner - stewed vegetables.

Second week:

• Monday: lunch - vegetable salad and 200 grams of meat, dinner - 2 eggs, stewed vegetables, grapefruit and bread;
• Tuesday and Wednesday: Monday menu is repeated;
• Thursday: lunch - 2 eggs, cottage cheese and vegetable salad, dinner - 2 eggs;
• Friday: lunch - fish, dinner - 2 eggs;
• Saturday: lunch - 200 g, 3 tomatoes and grapefruit or orange, dinner - fruit;
• Sunday: lunch - 200 grams of meat, 1 tomato, stewed vegetables, dinner - the lunch menu is repeated.

Third week:

• Monday, Tuesday, Wednesday, Saturday and Sunday: lunch and dinner - allowed fruit in any quantity;
• Thursday: lunch and dinner - fish;
• Friday: lunch and dinner - meat.

Fourth week:

• Monday: lunch and dinner - 400 grams of meat, 150 grams of tuna, 3 tomatoes and 3 cucumbers, fruit and bread;
• Tuesday: lunch and dinner - 150 grams of cottage cheese, 3 cucumbers and 3 tomatoes, stewed vegetables;
• Wednesday: lunch and dinner - 200 grams of cottage cheese, 2 cucumbers and 2 tomatoes, stewed vegetables;
• Thursday: lunch and dinner - meat, 2 tomatoes, 2 cucumbers and 1 grapefruit;
• Friday: lunch and dinner - 2 eggs, 3 tomatoes, lettuce and a glass of kefir;
• Saturday: lunch and dinner - 400 grams of meat, 2 tomatoes, a glass of kefir and 2 cucumbers;
• Sunday: lunch and dinner - a can of tuna, 3 cucumbers, 2 tomatoes, 1 orange, 100 grams of cottage cheese and stewed vegetables.

You can also use a menu of cottage cheese, rather than egg chemical diet. At breakfast, with this menu, you can eat 200 grams of low-fat cottage cheese and fruit.

First week:

• lunch - fruit and bread
• dinner - meat or fish and vegetable salad.

Second week:

• lunch - meat and vegetable salad;
• dinner - 200 grams of cottage cheese, 1 type of fruit.

Third week:

• Monday, Tuesday and Wednesday: lunch and dinner - fruit;
• Thursday and Friday: lunch and dinner - meat or fish and vegetable salad;
• Saturday and Sunday: lunch and dinner - fruit.

Fourth week:

• Monday: lunch and dinner - 3 cucumbers and tomatoes, chicken breast, can of tuna and grapefruit;
• Tuesday: lunch and dinner - 3 cucumbers and tomatoes, bread, meat, grapefruit plus 1 more fruit;
• Wednesday: lunch and dinner - cabbage, 2 cucumbers and tomatoes, 50 grams of cottage cheese, orange and bread;
• Thursday: lunch and dinner - chicken breast, fruit, 2 cucumbers and tomatoes;
• Friday: lunch and dinner - 2 eggs, 3 tomatoes, vegetable salad and grapefruit;
• Saturday: lunch and dinner - half a pack of cottage cheese, 2 cucumbers and tomatoes, chicken breast, bread, a glass of kefir and an orange;
• Sunday: lunch and dinner - 50 grams of cottage cheese, stewed vegetables, 2 cucumbers and tomatoes, grapefruit, a can of tuna, bread.

Contraindications to the cool diet

1. Of course, people under 18 years of age and in old age, women during pregnancy or planning it, or breastfeeding, should not eat this way.
2. Taboos for following this technique are diseases of the intestines and stomach, atherosclerosis, hypertension, impaired renal function, and any chronic diseases during the period of exacerbation.
3. Those who play sports, especially professional ones, should not eat in the suggested way.
4. It is highly advisable to consult with a qualified professional before starting such a strict diet.

Disadvantages of the Cool Diet

1. When on a strict and long-term diet, you may experience lethargy and hunger. The likelihood of such manifestations is especially high in the first days of dieting, when the diet is especially meager.
2. Constipation may occur when following the diet rules; in such cases, it is worth taking natural laxatives. Dieters often complain of increased thirst, so be sure to drink plenty of water.
3. It is possible that approximately on the third or fourth day of following the dietary rules, you will encounter a feeling of bitterness in your mouth or notice a white coating on your tongue. The developers of the cool diet advise not to be afraid of this. In this way, the toxins accumulated in the body signal themselves, and now they are leaving. For the same reason, a rash may appear. As a rule, it goes away in a day or two. If this does not happen, be sure to consult a doctor.
4. To maintain a great diet, you need to have strong willpower and endurance, because the method is not only strict, but also quite long.