How to lose 20 kg in a month without harm to your health. Rules, menu, recipes

Recommendations for losing weight by 20 kg per month

Before you begin intensive weight loss, you should familiarize yourself with the following recommendations:

• You need to drink a lot of water - 2 glasses 15-30 minutes before each meal. And the same amount 2 hours after eating.
• You cannot add sauces or oils to your dishes.
• Vegetables are not cooked in broth, but in plain water.
• Sugar and milk should not be added to tea.
• If you want to eat, you can satisfy your hunger with cucumbers, salad, and carrots.
• While dieting, you should exercise. You need to exercise and eat according to the established regime.
• You should get on the scale in the morning, after visiting the restroom.

Ways to lose weight in 5 months to 1 year

Nutritionists do not remain indifferent to the question of how to lose 20 extra kg without harm to the body. In their opinion, the most optimal period for this is from 5 months to 1 year. The advantage of this method of losing weight is that you can eat a variety of foods, and you can stick to this diet for a long time, so the lost weight will not return. Additional mandatory points for this method of body correction are sports activity and a healthy lifestyle.

Sports load

People who are significantly overweight should not immediately begin heavy sports training. In the first stages of losing weight, you need to stick to simple aerobic exercise. These include:

• walking;
• walking on stairs;
• easy running;
• a ride on the bicycle;
• swimming.

It can also include dancing and light aerobics.

Physical activity can be gradually increased. Strength and cardio training using equipment and exercise machines are effective for losing weight.

Lifestyle

The most realistic way to get rid of 20 extra kg in six months or a year is lifestyle correction. In order not only to lose weight, but also to always stay in good shape, you should adhere to several principles:

• the daily norm for women should not exceed more than 1200-1500 calories, for men - 1500-1800 calories;
• the menu should include vegetables, fruits, dairy products, fish and lean meat;
• It is better to eat them boiled or steamed; in extreme cases, they can be baked;
• you need to drink a lot of water per day, about 30 ml per kilogram of weight;
• You definitely need to exercise at least 2-3 times a week;
• instead of sweets, you can eat dark chocolate, marshmallows or dried fruits, but in small quantities;
• It is permissible to drink unsweetened tea or herbal infusions.

Compared to emergency diets, this nutritional principle can be followed constantly. A person will quickly get used to it and will feel more comfortable than when on strict diets. Therefore, there is less chance that he will fall off it and gain weight because of this.

Vegetarian diet

Another effective way to lose 20 or more extra pounds is a vegetarian diet. It is required not only to follow the general principles of losing weight, but also to exclude a number of foods from the diet:

• meat and poultry;
• fish
• eggs;
• milk.

The diet is based on vegetables, fruits and greens, which are very rich in protein.

Note! A vegetarian diet helps not only to lose weight, but also to make the body healthy, since consuming the right foods will “clean” the digestive tract.

Diet menu for losing weight by 20 kg per month

The first day is hungry:

• Throughout the day, drink only milk with a minimum percentage of fat content - 1 liter for the whole day.
• At dinner you are allowed to eat 100 g of black bread and drink a glass of tomato juice.

The second day is protein:

• Morning: 100 g of black bread, 20 g of butter, a spoonful of honey and coffee with milk, but without sugar.
• Day: ham – 100 g, broth, black bread – 100 g, Dutch cheese – 100 g.
• Evening: 2 boiled eggs.

The third day is vegetable:

• Morning: two apples or two oranges.
• Day: vegetable soup with vegetable oil.
• Evening: salad with 2 cucumbers and 3 tomatoes, a glass of tea, a spoonful of honey.

The fourth day is mixed:

• Morning: Dutch cheese – 100 g, coffee with milk.
• Day: ham and black bread - 100 g each, 2 boiled eggs.
• Evening: kefir.

On days 5, 6 and 7, the menu should be repeated: protein day, vegetable day and mixed day.

The right way out of the diet

To ensure that leaving the diet does not lead to a quick return of kilograms, a person losing weight should complete the transformation process correctly:

• increase daily caloric intake gradually;
• drink the maximum amount of clean water, freshly squeezed juices and green tea;

• introduce difficult-to-digest foods in small portions (for example, on day 1 it is optimal to eat no more than 50 g of pork, on day 2 - 75 g, on day 3 - 80 g, and so on);
• In the first 2-3 days after completing the diet, it is recommended to choose pureed soups and liquid porridges as the basis of the diet.

Losing weight by 5-6 kg per month is considered optimal. Nutritionists call this transformation the safest for human health, regardless of age and gender. Getting rid of 20 kg in 4 weeks in the vast majority of cases negatively affects both the functioning of internal systems and organs and appearance.

Article design: Vladimir the Great

Permitted and prohibited products

Products may be low in calories, but they should have enough protein. The same goes for vitamins, minerals and complex carbohydrates.

Therefore, the list of permitted products includes:

• Broccoli.
• Sour apples.
• White cabbage.
• Cucumbers and tomatoes.
• Leaf vegetables: salads, parsley, spinach, arugula, dill, basil.
• Beans.
• Buckwheat and rice.
• Chicken meat and chicken eggs.
• Sea fish.
• Cottage cheese and milk with a low fat content.
• Green tea.

The menu should not contain foods high in fat, as well as foods that are sources of fast carbohydrates.

Therefore, you should exclude from your diet:

• Salt and sugar.
• Fatty meats: pork, beef, duck and goose.
• River fish.
• Fatty dairy products.
• Pure fats: lard, butter, lard.
• Green pea.
• Potato.
• Fruits and berries high in sugars.
• Bakery products, pastries.
• All sweets: halva, marmalade, cookies, etc.
• Soda.
• Tea, cocoa and strong coffee.

Consolidate the result

To prevent the weight from returning, you should adhere to the following results:

• After a diet, you should not overeat. You need to eat in small portions, following a balanced menu. This will prevent the stomach from stretching again.
• Compliance with the principle of fractional nutrition. You need to eat often, but in small amounts. The most high-calorie foods should be eaten in the first half of the day. You need to have dinner with fruits, vegetables, chicken fillet, kefir. Before going to bed, you should refuse food.
• There should be no flavoring additives on the menu. If it is not possible to completely give up salt and sugar, then their amount should be minimized. You need to train yourself to eat foods in their pure form. It is good to replace sugar with honey, but no more than a teaspoon per cup of tea.
• Potatoes should be removed from the diet. It can only be included in dishes combined with other products. In their pure form, potatoes contribute to weight gain and also increase the risk of developing diabetes.
• Following the principle of separate nutrition. This means that carbohydrate foods are not recommended to be combined with animal proteins, but meat goes well with vegetables. This allows the body to digest food faster without storing it in reserve.
• Fatty and fried foods should be removed from the menu. They not only contribute to fat gain, but are also harmful to overall health. Products can be stewed, steamed, boiled.
• It is imperative to arrange fasting days. Once a week is enough to avoid gaining excess weight. It is good to practice kefir and apple fasting days.
• Flour products need to be removed from the menu. Bread is replaced with crispbread or products made from whole grain flour. The menu should include bran and oatmeal.
• You need to drink at least 2 liters of water per day. It helps reduce hunger, removes toxins from the body, and prevents constipation. You should never wash down your food.

Studies have shown that if you drink 0.5 liters of water before meals, you will lose 44% more weight within 12 weeks, compared to those who do not focus on water.

Ducan's diet

A French nutritionist created a program used all over the world. Its main features include:

• Eating protein foods in large quantities. It is recommended to saturate your diet with high-protein, low-fat foods.
• The volume of dishes and the number of meals per day are not limited.
• The developed detailed menu makes it possible to avoid hunger, so the percentage of breakdowns is minimal.
• The phased structure of the diet is built in such a way that the maximum restrictions await you at the very beginning. The further you go, the more products are allowed. And at the end - consolidation of the achieved weight.
• Throughout the entire period, mandatory consumption of oat bran is recommended, which promotes weight loss.

Main stages of the Dukan diet:

• The “attack” lasts from 2 to 7 days. It all depends on the amount of extra pounds. At this stage, only 72 protein products are included in the menu. Sudden weight loss occurs.
• “Alternation” - the name speaks for itself. You need to alternate protein days with protein-vegetable days.
• “Consolidation” is necessary to ensure that excess weight does not return.
• “Stabilization” recommends just having protein Thursdays, continuing to eat oat bran and slightly increasing physical activity.

By following such a diet, you can lose 20 kg without risk to your health and maintain the results. This is indicated by reviews from grateful followers from all over the world.

Other diet options, minus 20 kg per month

Diet 5 spoons

In a diet, great importance should be paid not to what a person eats, but in what quantities he consumes food. Therefore, to start losing weight, you need to cut your daily diet by 20-50%. If the stomach is stretched, a person will continue to gain weight, because he constantly experiences a painful feeling of hunger.

A diet of 5 tablespoons helps normalize metabolism and reduce daily caloric intake. However, before you start following this diet, you need to prepare your body for it. To do this, portions begin to be reduced 14 days before the start of the main menu. First you need to learn how to get enough of 7-8 tablespoons, gradually increasing the serving size to 5 tablespoons. If you stick to the chosen method for 30 days, you will be able to lose 10-15 kg.

Read more: 5 tablespoons diet: pros and cons

Diet "Fairy Tale"

Another diet designed for 30 days is called “Fairy Tale”. The diet cannot be called starvation, but the diet must be strictly adhered to, otherwise the result will not be achieved.

Breakfast every day consists of 2 chicken eggs and a slice of orange.

Lunch should include the following dishes (by day of the week):

• Fruit until full. The exception is bananas.
• Boiled chicken breast – 0.2 kg.
• Hard cheese and tomato.
• Any fruit until completely saturated. You need to exclude grapes, bananas and mangoes.
• Two eggs and vegetables.
• Cheese and tomato.
• 0.2 kg chicken fillet, half a grapefruit, tomato.

Dinners according to days of the week:

• 0.2 kg of lean meat and a portion of low-fat cottage cheese.
• Vegetables, 2 tomatoes, 2 grapefruit slices.
• 0.2 kg lean meat.
• 0.2 kg of lean meat, cottage cheese and lettuce.
• Boiled fish, lettuce and orange.
• 0.2 kg of low-fat meat.
• Steamed vegetables.

If you stick to this menu for 30 days, you will be able to get rid of excess weight very quickly.

Low calorie diet

If you seriously limit your diet in terms of calories, then it is quite possible to lose 20 kg in a month. To do this, you should consume no more than 1000 kcal per day. To do this, you should choose products whose calorie content per 100 g does not exceed 100 kcal. At the same time, you can eat potatoes and grapes, but in small portions. The number of approaches to the table can be unlimited.

Read more: Low-calorie diet 1200 calories: pros and cons

Drinking diet

Sometimes doctors recommend that patients stick to a drinking diet when only liquid dishes are on the menu. However, this is done according to strict indications and for several days, so such a diet is not harmful to health. If you stick to it for too long, the digestive organs may subsequently refuse to accept solid food. Therefore, you should be careful when choosing a drinking diet to get rid of 20 kg in a month.

The following dishes can be included in the diet:

• Broths with a little fat.
• Green tea.
• Unsweetened compote.
• Juice.
• Ryazhenka and kefir.
• Homemade jelly.

Ducan's diet

The Dukan diet, which is divided into several phases, helps you quickly lose weight:

• Attack. During this period, the menu focuses on protein foods: dairy products, eggs, fish, meat, seafood. The stage lasts 10 days. During this time, it is possible to get rid of 3-8 kg.
• Cruise. At this time, protein days alternate with protein-vegetable days. The duration of the period is 30 days. During this time, you can lose up to 15 kg of weight.
• Consolidation. The menu includes potatoes, pasta, whole grain bread, berries, honey, and sour fruits. Every Thursday you need to give yourself a fasting day, during which you eat only protein foods. This period should last 7 days.

Every day you need to eat 1.5 tablespoons of bran, and in the “Fixation” phase they are increased to 2.5 tablespoons. Food cannot be fried, salt is added in small quantities, and water is drunk at least 2.5 liters per day. When the “Consolidation” stage is completed, you should move on to the “Stabilization” phase. It is similar to the “Fixation” phase, but you need to eat 3 tablespoons of bran per day, and every Thursday you need to have a protein day. The “Stabilization” phase can continue throughout life. You definitely need to exercise to maintain the results achieved.

Read more: Dukan Diet

Diet of Elena Malysheva

Elena Malysheva’s diet involves eating prepared foods that a person purchases in containers. The diet is balanced, it includes breakfast, lunch and dinner. You will have to pay 12-16 thousand rubles a month for ready-made meals from Malysheva.

At the same time, the person will receive healthy food, which is practically unsalted. Portions on the menu are small. If a person is highly obese, then thanks to this diet he can lose 20 kg in a month.

How to lose 20 kilograms

Many diets have been created for quick results, many of them are designed for a long period.

Real tips on how to lose 20 kg in a month without severe damage to your health:

• eat fractionally and in small portions, balance the diet (calculate proteins, fats and carbohydrates);
• drink at least 1.5-2 liters of water per day (not juice or tea);
• do physical education;
• follow the diet for a long time and continuously (without failures or breaks);
• remove high-calorie sweets, fast food, processed foods, sugary drinks and alcohol from your diet;

We recommend reading the article on how to give up sweets.

The surest way to lose weight urgently is to go on a mono-diet, but it is not a fact that the lost kilograms will not come back with an increase.

To lose weight forever, you just need to reduce your caloric intake to 1200-1500 and follow the rules described above. The more you exercise, the faster you will lose weight. At first, the weight will come off quickly, as excess moisture will leave the body. After a few days or 1-2 weeks, the weight will return for a few days. This is called the “plateau effect”; this phenomenon is normal when following a diet. You just need to wait a few days until the weight continues to come off.

We recommend that you familiarize yourself with the menu for 1200 calories per day.

Pros and cons of losing weight quickly

Pros of losing weight quickly:

• The weight comes off quickly.
• The menu can be built depending on your preferences.
• The diet does not require significant financial investments.
• The volume of the stomach decreases rapidly.

Disadvantages of losing weight quickly:

• The body will suffer from a deficiency of fats, carbohydrates and proteins, and it will also lack vitamins and microelements.
• Constant hunger negatively affects the condition of the stomach and intestines.
• Other side effects of rapid weight loss: dizziness, nausea, heartburn, weakness, constipation, low mental activity.
• Vision problems and dark circles under the eyes may develop.

Contraindications

Contraindications to the diet:

1. Heart diseases.
2. Diseases of the urinary system.
3. Pathologies of the digestive system.
4. Infections.
5. Carrying a child.
6. Anemia.
7. Exhaustion.
8. Disturbances in metabolic processes.
9. Endocrine pathologies.
10. Obesity.

The question of the presence of contraindications must be decided by the doctor. Often, a fast diet is prescribed to people as a preparatory step before surgery, or for therapeutic purposes. However, for grades 3 and 4 obesity, this method of losing weight is rarely practiced. Chronic diseases can also act as contraindications to a fast diet.