Those who urgently want to lose a few kilos can easily do so in just a week at home by simply starting to control their diet.In another situation, there are people who are determined to get rid of several tens of kilograms - they will have to try a lot.For such cases, there are effective diets for losing weight by 20 kg, which will help you remove excess weight, lose weight quickly, easily and without harm to the body.
How to lose 20 kilos
There are several nutritional programs for burning fat that are perfect for those who ask themselves 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 (monodiets are undesirable);
- drink plenty of water;
- exercises;
- The duration of the process is important - do not torture your body with a sudden refusal of food.
It is possible to lose weight by 20 kg at home, but you must carefully follow all the rules described above.At first, the weight will disappear quickly - this is due to the cleansing of the intestines and the removal of excess moisture from the body.After 7-8 days, the weight loss process will slow down, but you must continue to consistently move towards your goal.The main task is to bring the body to a level where more energy will be spent than it will be 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 puzzled by the question of how to lose 20 kg quickly?The diet is divided into time stages: for 20 days, for a month or for 3 months, each of which has its own characteristics of the diet.For example, a diet of 20 kg for 20 days requires compliance with the rule of alternation, which will ensure a reduction 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).
After 20 days
The secret of an effective diet is alternation - refusal of one of the three main meals per day, but the main thing is that the omission is not repeated constantly.For example, on days 1-4 you can not have lunch, 5-8 not have dinner, 9-12 not have breakfast, etc.The second secret is to watch your calorie intake - the less the better.The products must 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.
- Dinner: boiled fish (or steamed) - 200 g, rice - 100 g, sweet pepper.
For one month
Another interesting, effective diet, thanks to which you can say goodbye to the extra 20 kg in just a month.All 4 weeks will have to be divided into cycles of 4 days, and everyone's diet should consist of a certain type of food.For example, the first day is fasting, a minimum of food and calories, the second is vegetables, the third is only protein dishes, the fourth is mixed.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 yeast-free bread.
- Dinner: tomato/cucumber salad with olive oil.
Third day:
- Breakfast: cottage cheese, coffee.
- Lunch: liquid broth with cheese, black bread.
- Dinner: steamed fish or chicken, buckwheat, cucumber, any drinks.
For 3 months
A lighter diet, because there is a lot of time to make up a diet and get the body used to the new regime.Everything is allowed, except unhealthy foods (fatty, sweet).The main secret is to divide the diet into small portions in five to six meals.For example, a menu for one day of an effective diet for 3 months could be like this:
- Early breakfast: apple, tea.
- Late breakfast: cottage cheese with fruit.
- Lunch: buckwheat porridge with steamed fish, vegetable salad.
- Afternoon snack: a glass of low-fat kefir.
- Dinner: boiled turkey meat with rice and lemon.
Emergency diet to lose weight by 20 kg
Before embarking on such "fast" food systems, you should definitely go to a nutritionist to avoid negative effects on the body.More gentle in terms of health is the effective diet of Lesenka, designed for 5 days.You will not be able to lose 20 kilograms in a short period of time, but you can take the "course" again in a few weeks.The program system is as follows:
- Cleanse - eating small portions, activated charcoal, lots of water.
- Restoration of microflora - cottage cheese, kefir, drinking water.
- Energy - cereals, dried fruits, honey.
- Building - protein dishes (chicken, turkey, fish).
- Destruction of fats - vegetables, fruits, oatmeal.
A strict diet to lose weight by 20 kg
The secret of such a diet is a strict regime, divided into periods of two days.The nutritional system will have to be combined with physical exercises so that the result is not delayed.The first two days are hungry.You can eat a few pieces of rye bread, vegetables, drink tomato juice and a lot of water.The second two days are protein.Make a diet with protein foods, eat in small portions 4-5 times a day.The last 2 days – vegetables/fruits (salads, soups, apples).