Those who urgently want to lose a few kilos can easily do it at home in just one week, just by starting to control their diet.Those who are determined to get rid of a few tens of kilograms are in a different situation - they will have to try hard.For such cases, there are effective diets for weight loss by 20 kg that will help you get rid of excess weight, lose kilograms quickly, easily and without harming the body.
How to lose 20 kilograms
There are several nutrition programs for burning fat that are ideal for those who ask the difficult question, how to lose 20 kg in a month?It is important to remember (in addition to choosing non-caloric and permitted foods):
- You should forget about forbidden foods: alcohol, high-calorie foods (sweet, salty, fried).
- separate meals (5-6 times), balanced meals (mono-diets are not recommended);
- drink plenty of water;
- exercise
- The duration of the process is important - do not torture the body with a sudden refusal of food.
It is possible to lose 20 kg at home, but you must strictly follow all the rules described above.At first, the weight will disappear quickly - this is due to the cleansing of the intestines and excess moisture from the body.After 7-8 days, the weight loss process will slow down, but you should continue to consistently move towards your goal.The first task is to bring the body to a level where more energy is spent than received.Let's look at some effective diets to lose 20 kg.
Diet minus 20 kg
This effective diet is followed by many people who are worried about the question, how to lose 20 kg quickly?The diet is divided into time stages: 20 days, one month or 3 months, and each has its own characteristics of the diet.For example, a 20 kg diet in 20 days requires following the rule of rotation, which ensures a decrease in the volume of the stomach.According to the "20 per month" diet, it is necessary to divide the diet into groups (proteins, vegetables, dairy products/kefir) and cycles (4 days each).
in 20 days
The secret of an effective diet is rotation - giving up one of the three main meals, but the main thing is not to repeat the omission constantly.For example, you cannot have lunch on days 1-4, no dinner on 5-8, no breakfast on 9-12, etc.The second secret is to monitor your calorie intake – the fewer the better.Products should be healthy (with vitamins, minerals).Possible menu for the first 4 days:
- Breakfast: cottage cheese (low-fat) - 5 tablespoons, green tea, a few apples.
- Lunch: Skip it.
- Dinner: boiled fish (or steamed) - 200 g, rice - 100 g, sweet pepper.
within a month
Another interesting, effective diet, thanks to which you can say goodbye to extra 20 kg in just one month.All 4 weeks should be divided into 4-day cycles and the diet of each should consist of a certain type of food.For example, the first day is hungry, minimal food and calories, the second - vegetables, the third - only protein dishes, the fourth - mixed.A sample menu for several days.
first day:
- Breakfast-lunch: milk, a slice of black bread.
- Dinner: low-fat kefir.
second day:
- Breakfast: a few peaches, green tea.
- Lunch: vegetable soup, a slice of unleavened bread.
- Dinner: tomato/cucumber salad with olive oil.
Third day:
- Breakfast: cottage cheese, coffee.
- Dinner: liquid broth with cheese, black bread.
- Dinner: steamed fish or chicken, buckwheat, cucumber, any drink.
for 3 months
A lighter diet, because there is enough time to create a diet and for the body to get used to the new regime.Everything is allowed, except unhealthy food (fatty, sweet).The main secret is to divide the diet into small portions for five to six meals.For example, the menu of a one-day effective diet for 3 months can be as follows:
- Early breakfast: apple, tea.
- Late breakfast: cottage cheese with fruit.
- Lunch: buckwheat porridge with steamed fish, vegetable salad.
- Afternoon breakfast: a glass of low-fat kefir.
- Dinner: boiled turkey meat with rice and lemon.
Emergency diet to lose 20 kg
Before starting such "fast" food systems, you should definitely consult a nutritionist to avoid negative effects on the body.More gentle in terms of health is the effective diet of Lesenka, which is designed for 5 days.You will not lose 20 kilograms in a short time, but in a few weeks you can take the "course" again.The program system is as follows:
- Cleanse - eat small portions, activated charcoal, lots of water.
- Restoration of microflora - cottage cheese, kefir, drinking water.
- Energy - cereals, dried fruit, honey.
- Construction - protein dishes (chicken, turkey, fish).
- Destroying fat - vegetables, fruits, oatmeal.
A strict diet to lose 20 kg
The secret of such a diet is a strict regimen, divided into two-day periods.The nutritional system should be combined with physical training so that the result does not take long.The first two days are fasting.You can eat a few pieces of rye bread, vegetables, drink tomato juice and a lot of water.The second two days are protein days.Make a diet with protein food, eat small portions 4-5 times a day.Last 2 days – vegetables/fruits (salads, soups, apples).