TOP 1 The most effective diet for losing weight by 20 kg

How to lose 20 kg without risk to health? Undoubtedly! But no one can say how long it will take. This depends not only on discipline and willpower, but also on the difference between the starting and ideal body weight. The larger it is, the faster the excess weight will go away. At the same time, you need to psychologically prepare for the fact that as you approach the cherished figure, a stop in losing weight from several weeks to a month and a half is guaranteed. Let’s not beat around the bush, we give all the recommendations without much fuss.

Reasonable time frame for losing weight

If you lose two dozen kilograms in 1-2 weeks, the body will experience severe stress. As a result, there is a risk of breaking, and then the weight will become even greater. During this time, immunity will greatly decrease, and you will constantly feel hungry. Theoretically, you can lose 20 kg in a week, but in practice it is very difficult, even if you eat nothing at all and work physically every day.

The best option is considered to be 1-2 months. During this period, you can get rid of a significant part of the fat layer, develop the habit of eating right and continue to follow it.

In any case, it is better to choose proven diets and consult with doctors. Doctors recommend losing 1-2 kg per week. Thus, the ideal diet is 3-5 months. The longer the path to achieving the result, the better the effect will be.

General rules

Minus 20 kg in 20 days - is such rapid weight loss possible?
In fact, it turns out that someone who is losing weight should lose one kilogram every day. From a physiological point of view, this is impossible. Over a month, the maximum possible and acceptable weight loss is 10% of the initial weight. That is, with a weight of 70 kg the plumb line will be 7 kg. Even on a complete fast, during this period you can only lose 10 kg, and in some cases 15 kg. We need to approach this issue from the other side: to increase weight by 20 kg, a very long period is needed, but why should only 20 days be allocated to reduce this weight? From the point of view of the duration of the diet, it is optimal, since short weight loss programs do not provide significant weight loss and do not provide long-term results. Only long-term nutrition programs are aimed at weight correction. Even if you don't lose the promised pounds, this diet is worth trying.

Basic Rules:

• The basis of nutrition is low-calorie foods: vegetables, fruits, meat, eggs, low-fat dairy products. Vegetables and fruits are suppliers of dietary fiber, which is important in the process of weight loss, as well as essential vitamins and minerals. Protein food is a necessary building material. Complex carbohydrates are considered the main energy providers for the body. By receiving low-calorie food while simultaneously exercising, the body consumes the energy it needs from fat reserves.
• A prerequisite is the exclusion of one of the meals daily. This technique helps to significantly reduce daily caloric intake. For convenience, a meal skipping scheme has been developed: the first days - dinner, then - breakfast, and finally - lunch. Alternating skipping meals is carried out for four days and is repeated from the beginning until the end of the diet. You can replace a missed meal with a glass of vegetable juice or fermented milk drink.
• Half an hour before meals you need to drink a glass of still water - this technique will reduce your appetite. During the day you need to drink up to 2 liters of liquid. Limit or exclude coffee; green coffee is allowed in unlimited quantities.
• Dinner no later than 19-20 hours.

For convenience, the diet is divided into 5 cycles of 4 days with the same nutrition. For cooking, cooking, steaming in a slow cooker or double boiler, and baking in the oven are used. Consider the norms: protein products can be 200 g per day, salads - 150 g, and a side dish of cereals - 100 g. Apart from skipping meals, the diet can be considered balanced, which allows you to use it for a long time. Those who do not tolerate long breaks between meals can drink kefir and tomato juice. Doing exercises helps to get good results. Set yourself up for success and even a few kilograms lost will be your victory over excess weight.

Rules for losing weight

There are general rules for all diets:

• You can't add too much salt to your food. It is better to forget about sugar and hot seasonings.
• You need to drink about 2 liters of water per day.
• They feed fractionally every 3-4 hours at the same time.
• It is necessary to calculate your daily calorie intake and cut it by 20-40%. Based on the obtained indicator, you need to select products and their quantity.
• You should not eat 3-4 hours before bedtime.
• The support of loved ones plays an important role. It’s worth taking your mind off the feeling of hunger and doing something interesting.
• The day before the diet, it is advised to do an enema or take a laxative.
• It is allowed to repeat the diet no earlier than 3 months after losing weight.

It is important to rely on the proposed diet menu and not make major adjustments to the diet.

Diet 20 kg in 20 days: reviews and results

The positive thing is that the twenty-day diet helps you switch to a healthy diet with limited food intake. Those who lose weight have the most difficulty in the first week, so they have to switch to a new and unusual diet. The absence of dinner is especially difficult to bear. But over time, the body gets used to not receiving sweets and other unhealthy foods and gradually the craving for them decreases significantly and the remaining days of the diet are tolerated relatively easily. In addition, there is always the opportunity to suppress hunger by drinking kefir or eating an apple.

There are other diets designed for 20 days, for example, ML diet , which is stricter and lower in calories. It involves alternating fasting monodays of low-calorie nutrition - from 200 to 600 kcal. Many people do not like the monotony of their diet; it is difficult to tolerate, which ultimately ends in failure. The 20 by 20 diet compares favorably in this regard - the food is varied, it contains grains, there are not much more calories, but the diet is varied throughout the day.

• “... I don’t understand diets that promise such weight loss. The maximum weight you can expect to gain during this time is 10 kg, and 20 kg can be lost in 7-12 months. Then the diet will be comfortable and there will be no health problems. I went through all this - as soon as I return to a normal diet, all the kilograms are restored. Now I have found a permanent diet for myself - not to eat fried, sweet or starchy foods. Also, don’t eat too much in the evening, and don’t eat anything three hours before bed.”
• “... I am against rapid weight loss. The norm for weight loss is 2-3 kg per week. I think that with this diet you can lose 10-12 kg, and then only with exercise. At least do squats or spin a hula hoop. It is better to eat healthy, without fats, sweets, less bread and rolls. If you eat less, then 15-20 kg will go away in six months. The acquired habit of eating smaller portions will help you maintain weight in the future. Slow weight loss is beneficial because the volume goes away evenly and this does not affect the skin. When I first lost 10 kg on a strict diet, my skin sagged, and I constantly indulged in sweets.”
• “... I was on this diet, and in a week I lost 4 kg, subsequently the weight slowed down and decreased by 900 g-1.5 kg per week. In 20 days I managed to lose 8 kg. Now I have switched to five meals a day with the exception of flour and sweets. I also added physical activity. A noticeable good reduction in volume. If the diet is balanced, there is less risk of failure. You can also eat a little sweets, but very limited.”

Additional recommendations

Before you go on a diet, you should consider the following tips:

• The process of losing weight will last indefinitely if you do not increase physical activity. Therefore, you need to find a training plan and start practicing.
• It is worth giving up bad habits and correctly creating a sleep and rest schedule.
• It is important to protect yourself from stress at home and at work.
• You can cook food in any way except frying.
• It is necessary to undergo a medical examination and take a course of vitamins. During the diet, it is important to monitor your health status.

When embarking on a long-term journey of weight loss, it is worth remembering the contraindications. Pregnant and nursing mothers, people with gastrointestinal, heart and vascular problems should not be on a diet.

Permitted and prohibited products

A 20 kg diet involves consuming the following foods:

• meat (chicken, veal, turkey, rabbit, low-fat broth);
• milk-containing products (low-fat cottage cheese, kefir, yogurt, milk);
• boiled chicken and quail eggs;
• fish (pollock, cod, hake, pink salmon);
• liquid (sometimes weak tea and coffee, green tea, rosehip decoction, chamomile tea, compote);
• olive and linseed oils;
• fruits (kiwi, pineapple, grapefruit, apples, pomegranate, cherries);
• berries (currants, blueberries, gooseberries);
• vegetables (broccoli, cucumber, tomato, greens, beets, carrots).

To achieve the desired effect, it is important to avoid the following products:

• coffee;
• marinades;
• candies;
• cakes;
• white bread and roll;
• semi-finished products;
• fast food;
• mushrooms;
• sugar;
• margarine;
• chips;
• alcohol.

You need to exclude fatty meats from the menu, namely pork, sausages, lard, smoked meats, knuckle, bacon. Trim off excess fat before cooking chicken, beef and turkey.

Muffins, bread made from wheat flour and pastries are fast carbohydrates. They are instantly digested and provoke a feeling of hunger. This also includes desserts, jam, honey and other sweets.

Sweet fruits are prohibited - bananas, grapes, peaches and apricots. They contain a lot of sugar. Sodas and processed grain cereals are prohibited. Dumplings and canned food are also not suitable for weight loss.

You can drink 150-200 ml of dry wine without harming your figure. Beer and sweet cocktails should be excluded. These drinks slow down metabolism, stimulate appetite and increase stomach volume.

How to lose 20 kg in 2 months for a teenager. A way to lose 10-15 kg

Many people suffering from excess weight ask the question: “How to lose 10 - 15 kg in 2 months?”
In order to get rid of excess weight, you need a balanced, low-calorie diet. To lose 10-15 kg in 2 months, on average, the daily caloric intake for women should be 1500-1600 Kcal, for men 2000-2200 Kcal, depending on the initial weight, age and level of physical activity. To lose 10-15 kg in 2 months, the diet should consist of the following products:

• Lean meat (beef, veal, rabbit), poultry (turkey, chicken), lean fish (sturgeon, pike, perch). Meat, poultry and fish should be consumed boiled, stewed or baked. Can be steamed or grilled. It is recommended to consume 1 serving per day of these protein products, with a volume of 150-170 grams.
• Low-fat dairy and fermented milk products (cottage cheese, natural yogurt, kefir, fermented baked milk, yogurt). You can consume no more than 200 g\200 ml of these products daily in order to effectively lose weight by 10-15 kg in 2 months.
• Non-starchy vegetables (cucumbers, tomatoes, peppers, cabbage, spinach, broccoli, carrots, beets, and greens). Used both raw and in salads, seasoned with lemon juice or 1 tablespoon of olive oil. Vegetables can be boiled, stewed, steamed. They should make up 50% of the daily diet.
• Unsweetened fruits and berries (except mango, grapes, melon, bananas). It is better to consume fruits in the first half of the day for better absorption by the body, since they contain glucose and fructose.
• Cereals and grains (oats, buckwheat, rice). Cereals help quickly saturate the body, as well as cleanse the intestines and normalize the functioning of the gastrointestinal tract.

Effective diet menu for losing 20 kg

The proposed diet consists of 4 weeks. The most difficult are the first 5 days. Next, the body will get used to such a diet. For the first 3 weeks you should eat as follows:

The menu for week 4 looks like this:

If you have a desire to eat something harmful, you can drink a cup of kefir or green tea. Processed cheese is not suitable for the menu.

Quitting the diet

Once you feel relief in your body and lost excess fat, you should not rush into cookies, sweets and hamburgers. You need to get out of the diet gradually. Any sudden changes in diet will be noticeable to the body. The main thing you need to give up after a diet is overeating. After a month of restrictions, some “sweep away” everything they see in the refrigerator, while others infringe on themselves in everything. This is wrong in both cases.

There are other rules about this:

• The calorie content of dishes is increased every day by 30-50 kcal.
• During the first days, you can add meat soups and porridges to the menu.
• It is better to cook and bake dishes.
• During the period of exiting the diet, light rhythmic exercises will be beneficial; strength training should be left for later. Increase loads as daily calorie intake increases.
• It is important to maintain a drinking regime (8 glasses of water per day).

Properly exiting the diet will allow you to maintain weight and develop willpower.

How not to lose your temper

It's difficult to lose 20 kg if you don't have motivation. This kind of weight loss requires serious effort, so it is important to listen to the following tips:

• Bonuses for achievements will help you achieve your goal. It’s worth pampering yourself with shopping for every 5 kg you lose.
• We need to involve friends with a similar problem. Losing weight together is always more fun.
• It is recommended to keep a diary in which you need to record your nutrition and training plan, results and achievements.
• For some girls, old photographs and beautiful outfits 1-2 sizes smaller can become motivation. You need to say goodbye to your wardrobe.
• It is recommended to watch motivational videos, as well as before and after photos of people who have lost weight.
• It’s worth signing up for dancing or going to the pool, finding new hobbies.
• They advise you to post photos of your achievements on a blog or social network. This will allow you to get support from your friends and continue further.

Motivation to lose weight should be accompanied by good thoughts about your new look. It is important to tune in to a positive result, believe in yourself and not stop there, only then will the process of losing weight take place with pleasure, and not with tears in your eyes.

The best way to lose weight is effective diets

When you need to lose weight in a short time, the thought of fasting immediately comes to mind.

The body, in the absence of food intake, will begin to burn its own reserves and the extra pounds will melt right before our eyes. Needless to say, such diets are extremely harmful and can lead to unpredictable consequences?

Diet is, first of all, the normalization of all metabolic and digestive processes, and not a sharp refusal to eat.

Is it possible to lose twenty kilograms without giving up food and without harming your health? Maybe!

So, if the task is to lose 20 kilograms in three weeks, you need to follow a diet. Below are the 3 best diets for sustainable results.