Those who want to quickly lose a few kilos can easily do it in just one week at home, by simply controlling their diet.In a different situation, there are those who are determined to get rid of several tens of kilograms - they will have to make an effort.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 fat burning diet programs that are perfect 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 must forget about prohibited foods: alcohol, high-calorie foods (sweet, salty, fried).
- separate meals (5-6 times), balanced diet (mono-diets are undesirable);
- drink plenty of water;
- exercise;
- The duration of the process is important - do not torture your body by suddenly rejecting food.
It is possible to lose 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 cleansing the intestines and removing excess moisture from the body.After 7-8 days, the weight loss process will slow down, but you must continue to consistently go towards your goal.The primary task is to bring the body to a level where more energy will be expended than received.Let's look at some effective diets for losing 20 kg.
Diet minus 20 kg
This effective diet is followed by many people who are confused by the question of how to lose 20 kg quickly?The diet is divided into time phases: 20 days, one month or 3 months, and each has its own nutritional characteristics.For example, a diet of 20 kg in 20 days requires compliance with the rules of change, which will ensure a decrease in the volume of the stomach.According to the "20 per month" diet, it is necessary to divide the diet into groups (protein, vegetable, dairy/kefir) and cycles (4 days each).
In 20 days
The secret of an effective diet is alternation - giving up one of the three main meals a day, but the most important thing is that the omission is not repeated constantly.For example, 1-4 days you can not have lunch, 5-8 no dinner, 9-12 no breakfast and so on.Another secret is to watch your calorie intake – the less 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.
In a month
Another interesting, effective diet, thanks to which you can say goodbye to an additional 20 kg in just one month.All 4 weeks will have to be divided into cycles of 4 days, and the diet of each should consist of a certain type of food.For example, the first day is hungry, a minimum of food and calories, the second is vegetables, the third is only protein dishes, the fourth is mixed.Sample menu for a few days.
First day:
- Breakfast-lunch: milk, a piece of black bread.
- Dinner: low-fat kefir.
second day:
- Breakfast: a couple of peaches, green tea.
- Lunch: vegetable soup, a slice of unleavened bread.
- Dinner: tomato/cucumber salad with olive oil.
Day Three:
- Breakfast: fresh cheese, coffee.
- Lunch: liquid broth with cheese, brown bread.
- Dinner: steamed fish or chicken, buckwheat, cucumber, any drink.
In 3 months
Easier nutrition, because there is enough time to create a diet and get the body used to the new regime.Everything is allowed except unhealthy food (fatty, sweet).The main secret is to break 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: fresh 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 for weight loss for 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 Lesenka diet, designed for 5 days.You won't be able to lose 20 kilos in a short period of time, but you can get back on the "course" in a few weeks.The program system is like this:
- Cleanse - eat small portions, activated charcoal, lots of water.
- Restoration of microflora - fresh 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 weight by 20 kg
The secret of such a diet is a strict regime, divided into periods of two days.The nutrition system will have to be combined with physical exercises 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 other two days are protein days.Make a diet of protein foods, eat in small portions 4-5 times a day.Last 2 days – vegetables/fruits (salads, soups, apples).