Principles, allowed and prohibited foods on the American diet. Menu for 7, 13 and 21 days. Real reviews of those who have lost weight.
Excess weight can not only ruin your mood and appearance, but also cause serious harm to your health. To find attractive shapes and a dream figure, first of all, you should reconsider your own diet. Today, there is simply a huge number of a wide variety of strict and not very strict diets, including hard hunger strikes. These techniques are aimed directly at burning existing excess weight. There are more and more references to the American diet, reviews about it are mostly positive.
Features and principles of the American diet
Regardless of what kind of diet or method of losing weight will be chosen, first of all, you need to consult a doctor or nutritionist. Only a correct and balanced approach will help solve the problem of excess weight and not harm your own health, minimizing the likelihood of various negative consequences.
The American or roller-coaster diet is strictly prohibited for gastrointestinal diseases, including for pregnant and lactating women. If there is a desire for rapid weight loss, then this technique is not suitable. This system is specially designed to transfer your own body smoothly and gradually to the principles of proper and balanced nutrition.
Only a healthy diet, as well as moderate physical activity, can effectively solve the problem of excess weight. The rollercoaster diet has positive reviews and due to the fact that there are no strict or too strict requirements for compiling your own menu. That is why it becomes quite easy to accept not only physically, but also psychologically correct principles of nutrition.
For the American diet to be as effective as possible, you need to adhere to the following rules:
- In the morning, the main intake of calories should occur. Lunch should be your highest-calorie meal. After 17.00, you need to completely refuse to eat, even if you really want to. It is because of this rule that you will have to make certain adjustments to your regime of vigor and rest. Better to go to bed earlier and get up earlier. In order for the body to receive less stress, it is worth setting a rest regimen so that between the last meal in the evening and breakfast there is a break of about 12-14 hours.
- It is desirable that the roller-coaster diet menu be varied, moreover, on the American diet for weight loss, a fairly wide list of products is allowed. However, the diet should consist exclusively of natural and healthy foods.
- If there are no digestive problems, it is recommended to consume fresh fruits and vegetables with the peel. It is the peel that has a coarser structure and contains a large amount of plant fiber. Consequently, intestinal motility is much better stimulated.
- During the diet, it is recommended to additionally take multivitamin complexes.
- During the American diet for weight loss, it is required to completely abandon "heavy" fats.
- We must not forget about the correct drinking regime. Water helps to ensure correct and faster weight loss, no matter what kind of weight loss technique is used. Water helps to accelerate the elimination of accumulated toxins and other harmful substances from the body. You need to consume at least 1.5 liters of clean water per day. This volume needs to be evenly distributed between meals.
- It is required to change the daily routine and diet. This step causes a lot of stress on the body, so it is recommended to take regular walks in the fresh air to maintain health. We must not forget about the benefits of good sleep, rest and a charge of positive emotions.
Read also about a healthy diet.
Prohibited foods on the American diet
In order for the diet of the American professor Osama Hamdiy to bring maximum benefits and be effective, it is required to completely abandon such foods:
- For the duration of the diet, you need to completely abandon black tea and strong coffee. Green and herbal teas are an excellent alternative to the usual drinks. These drinks not only help neutralize toxins, but also have a mild diuretic effect.
- Any sweets are strictly prohibited, including not only chocolate, but also sweet fruits, pastries, and baked goods. It is worth giving up snacks with burgers, sandwiches, hot dogs.
- Excluded on the American diet from the menu and sugar, including its various substitutes.
- Sweet carbonated waters and alcoholic beverages, including shop juices, are completely prohibited, since they contain a large amount of sugar.
- We'll have to give up fatty and fried foods; fatty fish and meat are also banned. In order not only to lose weight, but also to consolidate the result obtained, such dishes will have to be abandoned forever.
- Almost all types of cereals are removed from the diet during the American diet for weight loss.
- In order not to accidentally break loose, it is recommended to remove various spices and spices from the diet. First of all, this applies to hot spices, as they stimulate appetite, which can be disturbing to a strong feeling of hunger.
Allowed Foods for the American Diet
In fact, the American diet menu is quite varied and interesting. The list of permitted products is quite large, so food will not only be healthy, but also tasty:
- Fresh, steamed and steamed vegetables. The only exceptions are legumes and root crops, since they contain a large amount of starch.
- Bran and dark bread, diet bread.
- Sour berries and fruits. Can be consumed fresh, in jelly and salads, in the form of juices and fruit drinks, jelly and compotes. But sugar cannot be added, otherwise the effect of the diet will not be.
- Low-fat dairy products, skim milk.
- The American diet permits the use of high-fat cottage cheese and chicken eggs.
- Seafood with a minimum amount of fat. These include scallops, shrimp, mussels, oysters, and lobsters.
- Diet varieties of meat and fish. These include veal, beef, chicken, turkey, rabbit, haddock, hake, flounder, cod, pike, pollock and pike perch.
See also what can you eat while on a minus 60 diet?
American diet menu for weight loss
The roller coaster diet results in an amazing, but more rigid version of the method. The result is based on the constant stress for the body experienced during days with increased nutritional load and fasting days. The author of the diet is Martin Catan, who has proven the effectiveness of the method from his own experience. In just 3 weeks of such nutrition, you can lose about 6-8 kg of excess weight. With a combination of diet and moderate physical activity, you can achieve a more impressive result - lose more than 10 kg. But you should be more careful about sports. During the diet, a minimum amount of calories is consumed, which can negatively affect overall health. Weakness, insomnia, headaches and dizziness appear. It is not recommended to additionally load the body when it is in this state.
American diet menu for 21 days
Any diet is very stressful in the first days of the change in diet. This leads to an increase in the metabolic rate, as a result, the body begins to gradually get rid of the existing fatty deposits. However, soon the body adapts to new conditions, and the rate of fat burning decreases. Having reached a certain stage, weight loss stops, and weight loss stops. The American 21-day diet does not allow the body to relax. Consequently, the rate of fat burning remains the same as in the initial stages of the diet.
The first version of the standard American diet for 21 days:
- The first three days a day, the total amount of calories consumed should not exceed 600 Kcal.
- The next three days, the total energy value of calories consumed per day should be no more than 900 Kcal.
- Then the number of calories gradually increases - for the next three days, no more than 1200 Kcal.
- Now the circle is closed - for the next three days, the daily calorie intake should not exceed 600 Kcal. And the whole circle is repeated from the beginning.
The second version of the American diet, designed for 21 days:
- For the first three days, the total number of calories should not exceed 600 Kcal.
- The next four days, the daily calorie intake is no more than 900 Kcal.
- Then seven days - the daily calorie intake is no more than 1200 Kcal.
- The circle is closed and repeated from the beginning.
The diet is designed for 21 days. In order to maintain the obtained result, it is recommended not to consume more than 1200 Kcal per day after completing the diet.
American diet menu for every day
The diet of the American diet for weight loss for the first 3 days:
- breakfast - low-fat cottage cheese (200 g);
- 2nd breakfast - unsweetened fruits or berries (200 g);
- lunch - a portion of lean vegetable soup, dried bran bread (2 slices);
- afternoon tea - fresh herbs, egg white (4 pcs.);
- dinner - low-fat boiled fish (100 g).
Roller coaster diet menu for the next 3 days:
- breakfast - oatmeal porridge cooked in water (100 g), apple (1 pc.), herbal tea;
- 2nd breakfast - low-fat cottage cheese (100 g), salad with cabbage and olive oil, a couple of diet bread or bran bread (1 slice);
- lunch - boiled chicken or turkey meat (100 g), vegetable salad, meat can be replaced with lean boiled fish;
- afternoon snack - bran and low-fat kefir (200 ml);
- dinner - boiled shrimp (100 g), can be replaced with any seafood with a minimum fat content.
The diet of the final 3 days of the American diet:
- breakfast - porridge cooked in water (200 g) with the addition of vegetable oil (1 tablespoon), rye or bran bread (2 slices), tea;
- 2nd breakfast - natural yogurt or low-fat kefir (200 ml);
- lunch - baked or stewed vegetables with fish or meat (200 g), compote;
- afternoon snack - sweet and sour oranges (2 pcs.);
- dinner - fish (100 g), bread and tea, fish can be replaced with cottage cheese or meat.
American Astronaut Diet Menu
This technique can also be called the Leo Bokeria diet. The technique is based on the principle of a sharp reduction in carbohydrates consumed. Subject to strict adherence to this diet, in just 7 days, you can lose about 3-5 kg of excess weight.
The staple foods of the American astronauts' 7-day diet are fish, poultry, and meat. As an addition to the menu, dairy products and vegetables are introduced, but only those that contain a minimum amount of starch.
For a daily diet, it is required to select products based on the percentage of carbohydrates. The author of the methodology has developed a rating system in which products are evaluated in conventional units (conventional units). Consequently, 1 g of carbohydrates is 1 cu. e.
The American scoring diet allows you to lose weight, but only if no more than 40 units are consumed per day. In order to consolidate the result obtained and after stopping the diet not to gain the lost weight, you cannot exceed 60 points per day.
It is allowed to drink drinks strictly without added sugar, otherwise the effect of the diet will not be.
Monday:
- breakfast - sour cream 40 g (2 cu), homemade cottage cheese 100 g (3 cu), pancake 1 pc. ($ 8), natural unsweetened coffee ($ 0);
- 2nd breakfast - raspberries or strawberries 100 g (8 cu);
- lunch - cabbage soup with spicy herbs, without potatoes 300 ml (6, 6 cu), chicken meatballs with spinach 1 pc. (3, 5 cu);
- dinner - grilled pork chop with vegetables 200 g (4 cu), fresh cherry tomatoes 100 g (3, 8 cu).
Only 38, 7 USD
Tuesday:
- breakfast - an omelet with mushrooms 250 g (6 cu), hard cheese 1 slice (2 cu), green tea without sugar (0 cu);
- 2nd breakfast - peach 1 pc. (9 cu);
- lunch - chicken breast baked with herbs 200 g ($ 0), salad with cucumbers and olive oil 200 g ($ 6), black tea without sugar ($ 2);
- dinner - steak 200 g (2.5 cu), stewed vegetables 200 g (10 cu), green tea without sugar (0 cu).
Only 35, 5 USD
Wednesday:
- breakfast - poached eggs 2 pcs. (2 cu), lean ham 1 slice (0 cu), cottage cheese 9% 100 g (2 cu), green tea without sugar (0 cu);
- 2nd breakfast - cottage cheese 100 g and strawberries 50 g (5, 5 cu);
- lunch - meat hodgepodge 300 g (5, 1 cu), Bulgarian pepper 100 g and vegetable oil (5 cu);
- dinner - boiled bream 200 g (0 cu), salad with cucumbers and Chinese cabbage (4, 8 cu), kefir 100 ml (4, 1 cu).
Total: 32, 2 USD
Thursday:
- breakfast - a tomato and scrambled eggs from 2 eggs (4, 7 cu), a piece of cheese (1 cu), green tea (1 cu);
- 2nd breakfast - yogurt 10 ml (2, 6%), melon 50 g (8, 3 cu);
- lunch - salmon ear 200 g (4 cu), baked eggplant 100 g (4, 5 cu);
- dinner - boiled shrimp 100 g ($ 0), salad with boiled egg and spinach 200 g (2, 7 $).
Total: 25, 2 USD
Friday:
- breakfast - Caesar salad with egg and chicken 50 g ($ 3), natural coffee ($ 0);
- 2nd breakfast - orange 100 g (8 cu);
- lunch - grilled turkey fillet 200 g ($ 0), salad with white cabbage, cucumber, carrots and vegetable oil 100 g ($ 6);
- dinner - beef with cranberries (1, 4 cu), salad with cucumbers and tomatoes 150 g (5 cu).
Only 23, 5 USD
Saturday:
- breakfast - chicken liver 100 g and bell pepper with butter 50 g (3.5 cu), feta cheese 100 g (0 cu), black tea (0 cu);
- 2nd breakfast - cottage cheese 100 g, apple 50 g ($ 7);
- lunch - ear 200 ml (4 cu), omelet with mushrooms (6, 5 cu);
- dinner - boiled egg (1, 5 cu), canned mushrooms 200 g (2 cu).
Total: 24, 5 USD
Sunday:
- breakfast - boiled shrimps 200 g ($ 0), sauerkraut 100 g (4, 4 $);
- 2nd breakfast - liver salad 100 g (3, 2 cu);
- lunch - sorrel soup 250 ml (7, 3 cu), boiled fish 200 g (0 cu);
- dinner - grilled steak with herbs 250 g (2 cu), yogurt 100 ml (2, 6%) and apple 50 g (8, 5 cu)
Total: 25, 4 USD
American diet menu for 7 days
It is imperative that the diet should contain fresh vegetables with fruits, low-fat types of fish and meat, including low-fat fermented milk and dairy products. Snacks are allowed - 1 lunch, 1 afternoon snack. If you are worried about a strong feeling of hunger, during the American diet for 7 days, you can drink a glass of kefir, but only low fat, eat some lean cookies or diet bread, drink tea, without added sugar.
Monday:
- breakfast - boiled egg, herbal tea and toast, 1 orange or apple;
- lunch - not fatty cottage cheese (about 60 g), tomato, boiled fish 100 g;
- dinner - boiled meat 100 g, green vegetables and lettuce, you can sprinkle with lemon juice.
Tuesday:
- breakfast - toast and scrambled eggs, green or ginger tea with milk, fresh fruit;
- lunch - veal liver 150 g, steamed or stewed vegetables, 1 tbsp. fat-free kefir;
- dinner - vegetable salad with tomatoes, white cabbage and carrots, for dressing 1 tbsp. l. olive oil, low-fat ham 50 g, bran bread, cottage cheese 50 g.
Wednesday:
- breakfast - a boiled egg, toast, an hour with milk, an orange or an apple;
- lunch - baked meat 200 g, salad with fresh vegetables, a little lemon juice and vegetable oil for dressing, veal liver, bread and 1 tbsp. tomato juice;
- dinner - boiled squid 100 g, salad with bell pepper, tomato and green onions, cottage cheese with herbs 100 g, 1 tbsp. jelly.
Thursday:
- breakfast - boiled egg, herbal tea and toast, unsweetened fruits;
- lunch - boiled fish 200 g, stewed spinach (150-200 g), carrots, green tea and toast;
- dinner - lean meat 200 g, celery with lemon juice, low-fat yogurt and an apple.
Friday:
- breakfast - poached egg, toast, chicory with milk, unsweetened fruits;
- lunch - steamed meat patties 200 g, baked potatoes 1 pc., salad with tomatoes, carrots and cabbage, seasoned with 1 tbsp. l. olive oil, bread, berry juice;
- dinner - baked fish 150 g, steamed vegetables, pear and apple (1 pc.), low-fat kefir 1 tbsp.
Saturday:
- breakfast - soft-boiled egg, green tea and tomato, unsweetened fruits;
- lunch - liver 150 g, stewed vegetables, cottage cheese 50 g, bran bread, compote;
- dinner - boiled beef 200 g, tomato, carrot, radish and lettuce, diet bread, apple and yogurt.
Sunday:
- breakfast - boiled egg, green tea and croutons, unsweetened fruits;
- lunch - cottage cheese with herbs 100 g, fish baked with vegetables, dark dried bread 2 slices, fresh fruit juice;
- dinner - lean ham and poached egg 100 g, salad with fresh vegetables and herbs 200 g, kefir and apple.
American diet menu for 13 days
This diet option is not as easy to sustain as it might seem. Therefore, you have to be patient and remember that in just 13 days you can lose more than 5 kg of excess weight. However, such a result is possible only under the condition of strict adherence to the specified diet during the American diet for 13 days.
Monday (1st day):
- breakfast - toast, herbs, vegetables, jam 1 tsp. or honey for herbal tea, orange or tangerine 1 pc.;
- lunch - turkey meat baked in the oven, vegetable salad with olive oil;
- dinner - steamed fish, boiled potatoes 100 g, vegetable salad.
Tuesday (2nd and 13th day):
- breakfast - boiled chicken fillet 100 g, toast, half a grapefruit;
- lunch - fresh celery and soft-boiled eggs 2 pcs., low-fat ham and toast, compote or tea;
- dinner - stewed vegetables and chicken cutlet, kefir 1 tbsp.
Wednesday (3rd and 12th day):
- breakfast - low-fat cottage cheese, 2 loaves of bread, tea and an apple;
- lunch - boiled lean beef 200 g, black bread 1 slice, orange or pear 1 pc.;
- dinner - boiled egg, toast and low-fat ham, tomato 1 pc.
Thursday (4th and 11th day):
- breakfast - muesli and skim milk, apple;
- lunch - boiled rice 50 g, boiled chicken breast 100 g, lettuce, tomato and greens, olive oil, orange or tangerine for dressing;
- dinner - boiled fish 200 g, salad with feta cheese, tomato and fresh herbs, apple.
Friday (5th and 10th day):
- breakfast - jam and toast 2 pcs., herbal tea;
- lunch - steamed chicken cutlets with carrots 200 g, baked potatoes 1 pc., grapefruit 1 pc;
- dinner - lean ham 100 g, salad with carrots, cabbage, seasoned with olive oil, bread and an apple.
Saturday (6th and 9th day):
- breakfast - cottage cheese 50 g, jam and toast, green tea;
- lunch - grilled fish 200 g, stewed vegetables and an orange;
- dinner - seafood 200 g, fresh vegetables and an apple.
Sunday (7th and 8th day):
- breakfast - toast and poached apple, milk 0.5 tbsp.;
- lunch - liver 150 g, fresh vegetables, tangerine;
- dinner - chicken or beef 200 g, vegetable salad and orange.
See also options for the chicken diet menu.
Reviews of those who have lost weight on the American diet
This technique was used not only by ordinary girls, but also by many famous personalities, whom she helped to regain good shape and lose weight in a relatively short period of time. Here are the most revealing reviews of the American diet.
Evgeniya, 25 years old
I tried just a huge number of a wide variety of diets, including hunger strikes. Each time the result was temporary and after returning to the usual diet, the lost weight returns again. I decided to use the American diet, weight loss was slow, but the effect remained for a long time. The main advantage for me was that now I can easily endure the lack of food after 17.00 in the evening.
Anna, 30 years old
I chose a roller coaster diet option for myself. The first three days turned out to be very difficult, and it was incredibly difficult to endure them. But then everything went much easier and the weight began to melt quickly. In just 14 days, I lost 7 kg of excess weight. I was satisfied with the result obtained, and in a couple of months I plan to undergo a second course.
How to lose weight on the American diet - watch the video:
