Diet “Minus 25 kg per month”: description and detailed menu in table form

Brief description of the diet. Type: protein, low carbohydrate. Duration: 1 month. Results: 25 kg. Difficulty: medium.

The protein diet called “Minus 25 kg per month” has no authorship, although it has a clearly written menu for all 4 weeks and a scientific basis. This does her credit. Its popularity is also due to its high efficiency. Still, it’s rare that a hunger strike allows you to get rid of such an impressive number of kilograms in such a period. The only question is how such weight loss will affect your health and how difficult it is to maintain the proposed diet. Let's find out!

The essence of the diet

The main principles can be formulated in a few words:

the basis of the diet is protein foods
the amount of carbohydrates consumed is kept to a minimum;
daily caloric intake does not change;
portion sizes remain the same;
The menu is scheduled for the entire month for every day, and it is strictly not recommended to change anything in it.

How does weight loss happen:

the body stops receiving “fuel” in the form of carbohydrates;
increased physical activity (constant training is the main component of this diet) requires additional energy expenditure;
in such conditions, the body has no choice but to obtain it by burning fat reserves;
muscle fibers are not broken down for this purpose, as they are protected by proteins that promote their formation.

Portion sizes remain the same, snacks and late-night vigils in the kitchen are canceled. As a result, after a month, the volume of your stomach will naturally decrease, and you will want to eat less. This ensures lasting results. You will lose 25 kg, and if you exit the diet properly, they will not return.

Advice from Ruslana Pysanka

Ukrainian Ruslana Pysanka is a well-known personality in the field of cinema and theater. Her diet illustrates how seriously she took her own weight loss. In the fight against excess weight, Ruslana has developed her own tactics - she does it gradually and purposefully. The actress was unable to decide to use such a serious method as diet right away. Correction of the diet was preceded by a long process of psychological adjustment.

Diet

The first thing Ruslana did was change her diet beyond recognition. She stopped eating after 14:00. She only had breakfast and lunch at her disposal. After two o'clock in the afternoon, the actress could only drink mineral or plain still water . Despite such restrictions, this diet is considered quite complete, because the menu contains both carbohydrates and proteins. Potatoes, mayonnaise, yoghurts and other products that are guaranteed to gain weight were strictly prohibited.

Surprisingly, despite the strictness of the diet, Ruslana Pysanka left a place in it for cakes and sweets. True, she feasts on them exclusively before lunch. The actress notes that during the first week of such a global restructuring of the diet, all thoughts were only about food. However, over time this passed.

In 4 months of such abstinence, the actress lost 20 kg. Overall, she managed to lose 30 kg.

Recommendations

For those who want to lose 25 kg, but do not yet know many of the nuances, Ruslana Pysanka gives some practical recommendations.

There is no point in trying to overcome a diet in an attack. First, you need to provide your body with complete psychological preparation for losing weight.
Do not listen to those who assure you that a predisposition to obesity cannot be corrected by any diet.
Take your time. The fight against excess weight should be slow but systematic. If you do everything correctly, the first changes in appearance will be noticeable no earlier than after 7 days. Accelerating the process is fraught with negative consequences for the body.
Keep your weight under control. You need to weigh yourself at least once every 3 days. This must be done at the same time.
The ideal physical activity for maintaining results and acquired shape is dancing. Losing weight should not turn into boring burning excess fat. In addition to dancing, it is also good to swim and do water aerobics.

Contraindications

The abundance of protein in the diet and the emphasis on citrus fruits for a long time deal a blow primarily to the kidneys, which may not be able to cope with the increased load. Therefore, if you have any problems with this organ, you should not choose the “Minus 25 kg per month” diet. In addition, it has other contraindications:

allergies to protein and citrus fruits;
pregnancy, lactation;
cholelithiasis;
diseases of the gastrointestinal tract, genitourinary system;
oncology;
elderly, children, adolescence.

Despite the fact that the diet controls blood sugar levels and is recommended for weight loss even for diabetics, they should first obtain permission from their doctor. The course of the disease may be aggravated by some individual characteristics of the body. When combined with such a nutritional system, they can lead to serious health complications.

How to lose 25 kg through sports

If you're serious about losing weight, cardio is the ideal solution. Start jogging in the morning and walking in the evenings, sign up for a swimming pool or do laps on an exercise bike. Such exercises will not only help you lose 25 kg in 3 months, but will also have a positive impact on your overall well-being.

However, do not forget that losing weight is only half the battle. 25 kg is a considerable weight, and if you don’t want the skin on your stomach, sides, and thighs to hang in ugly folds, it won’t hurt to supplement your workout with stretching and muscle strengthening exercises. There are dozens of them online, so let’s focus on the main ones.

Basic stretch

This complex includes warming up all muscles and helps prepare for classes. It can also be used as a daily morning exercise.

Main part

Here, the choice of exercise depends on where exactly the bulk of body fat accumulates. So, the optimal exercise:

For arms – push-ups;
For the abdomen - abdominal pumping;
For the back and sides - the Fukutsuji method.

If fat evenly envelops all problem areas, we recommend that you familiarize yourself with the following video. Here the load is placed on the whole body, and even a child can cope with the exercises.

Final block

The exercises collected in this part are performed in a sitting or lying position. They do not load the muscles, but make them stretch.

Back stretch.

We hug ourselves by the shoulders, pressing our chin to our chest. As you exhale, pull your shoulders forward with your palms.

Stretching the back and arms.

We sit on a chair and bring our legs together. We lean forward, placing our chest on our knees, and grab the back legs of the chair with our palms. If it doesn’t work out right away, start with the front ones. We exhale and pull the upper body down with our hands for 8-10 counts.

Arm stretching.

We sit on the edge of the chair, holding the seat firmly with our palms. As you exhale, we squat forward, leaving our palms motionless (the arm forms a right angle at the elbow).

Stretching the inner thighs.

We sit on the floor, spread our legs apart, put a chair between them. Exhalation. With our feet we begin to press on the legs of the chair, trying to bring our legs together. We stay in this position for 8-10 counts, after which we inhale and repeat the exercise 10 more times.

Tilts.

In aerobics and similar disciplines, bending is performed quickly and jerkily. We do them slowly, freezing for a few seconds at the extreme point.

"Pendulum".

We lie down on the floor, raise our legs perpendicular to the floor and bend our knees. We tilt the resulting hook first to the left, then to the right, making sure that the upper part of the body remains motionless, and the back of the head, palms and back do not come off the floor.

Rifles.

We lie down on the floor, bend our legs, pull up our chests and wrap our arms around them. We arch our back like a wheel and do several rolls to compensate for previous deflections.

Of course, this list is not complete. You can add other exercises you like to it. The main thing is division: first warm-up, then the main load, and at the end - stretching and relaxing the muscles.

Advantages and disadvantages

Advantages:

efficiency;
preservation of muscle mass;
blood sugar control;
the portion sizes for lunch and dinner are quite impressive, so there should be no attacks of hunger;
The meal schedule is arbitrary and can be adjusted to suit your daily routine;
The ideal nutrition system for weight loss for athletes.

Flaws:

inability to adjust the diet and replace products;
in case of failure, it is necessary to start from the very beginning;
presence of contraindications and side effects;
after losing 25 kg in a month, stretch marks may remain on the skin

The disadvantages also include numerous side effects due to the lack of carbohydrates and fats in the diet:

decreased performance;
insomnia;
high blood pressure;
renal failure;
irritability, mood swings, unreasonable aggression;
thrombosis, poor blood clotting;
digestive disorders;
putrid odor from the mouth;
calcium deficiency.

Lose 22 kg: attempt No. 1

For her first time, she lost weight for a long time - as much as 900 days, gradually getting used to new food and a new body.

The most difficult test for Alena in those days was to withstand sabotage from her mother and grandmother. The opposition, represented by the older generation, threatened to anathematize the apostate for no longer eating fried potatoes and chops at night. Alena fought bravely for her dream, preparing salad and boiled chicken for dinner.

“Every kilogram I lost gave me an incredible feeling of freedom. It seemed to me that I was taking off, throwing off ballast. It was then that I realized that food can be different – healthy and not so healthy. You can enjoy food and still stay fit.”

Thanks to fitness and new eating habits, Alena managed to say goodbye to 20 extra kilos - the girl liked the new mark on the scales of 58 kg from any angle. “When I lost weight, it seemed to me that I would never touch desserts and sausages again,” she laughs.

Recommendations

To lose 25 kg in a month, it is not enough just to follow the menu. In addition to proper nutrition management, you need to increase your physical activity and change something in your life. Follow the recommendations of specialists and those who have already had experience with similar weight loss.

By nutrition

The menu for this diet is sustainable. You cannot experiment with dishes and products: eat only what is prescribed in it. Meals should not be skipped. Snacks are excluded, however, in case of severe attacks of hunger, you are allowed to eat raw vegetables - this could be a tomato, cucumber or a small carrot.

It is recommended to drink at least 2 liters of water per day. Coffee and tea are not prohibited; they can be drunk regardless of meals. If you wanted it, you quenched your thirst. The main thing is that it should be 20 minutes or half an hour after the meal. Please note that you cannot put sugar or milk in them. If only something fat-burning - a slice of lemon, a pinch of cinnamon, a little ginger. It is not recommended to abuse honey.

Frying foods is strictly prohibited, as is using fat in their preparation. You need to be extremely careful with spices; they can be used, but within reason. It is advisable to limit salt to a minimum, and if possible, eliminate it completely.

Breakfast in the first 2 weeks is always the same. Dinner should be organized no later than 2 hours before bedtime.

For sports

Sports activities are required. They direct proteins in the right direction - to the formation of beautiful muscle mass. And they also contribute to more intense burning of fats, which in a carbohydrate-free diet are the only source of energy necessary for training. It is worth giving preference to aerobics, shaping, swimming or cycling.

By lifestyle

To lose 25 kg in a month, you need to get enough sleep: sleep at least 7 hours and go to bed no later than 23.00. Evening walks and morning 15-minute exercises will only enhance the effect of the diet and allow you to achieve maximum efficiency. Try to be in a cheerful mood, not to lose control of your emotions and not to be nervous - this is harmful for the weight loss process. For a month you will have to give up rich feasts and noisy parties. Consider this moment so that the diet falls on a time when there are no holidays. Smoking and alcohol are not compatible with this nutrition system.

When starting to lose weight like this, keep in mind: if you slip up once, allow yourself a piece of cake, you may not continue further. The developers of this power system warn that in this case everything will have to start from the very beginning.

And one last piece of advice. Do not think that the name of the diet gives you a 100% guarantee that you will lose exactly 25 kg. The final result will depend entirely on you. Someone will read the line “vegetables, fish, seafood in unlimited quantities” on the menu and will not monitor the portion size, while reducing all physical activity to light morning exercise for 5 minutes. Others will still measure out 200 g of vegetable salad for breakfast, 300 g of baked flounder for lunch, 200 g of shrimp for dinner, and also take the time to attend another shaping class. Needless to say, the first person who loses weight will not lose 10 kg in a month, but the second one will be able to achieve their goal?

No favors

Until the age of twenty, Alena’s diet was completely dependent on her mother and grandmother. “Eat, daughter, eat, dear,” the family said, feeding the black-eyed beauty donuts and borscht. Alena obeyed and devoured family specialties on both cheeks. It was clear from afar that the girl had a good appetite, but thanks to the affirmations of her close people, Alena did not doubt her irresistibility one bit.

She was able to see herself with different eyes only when she became a student. The reality was cruel - mentally comparing herself with her classmates, Alena understood that her grandmother and mother had completely different criteria for beauty.

“Excess weight did not interfere with my health, but I wanted to look good, wear fashionable clothes, and I decided to lose weight,” says Alena.

A purposeful perfectionist, Alena rarely uses the particle “not” with verbs in her speech. “It didn’t work out”, “I couldn’t” - this is not her story at all. “I set realistic goals for myself and enjoy achieving them,” says the girl.

Product Lists

Allowed:

coffee, tea without sugar and milk, protein shakes, herbal infusions, freshly squeezed vegetable and berry juices, fresh juices from permitted fruits;
dairy products with a minimum percentage of fat content: hard cheeses, low-fat cottage cheese, feta cheese, 1% kefir, fermented baked milk, milk, yogurt, natural yogurt without additives;
seafood;
lean cuts of veal, beef and rabbit;
vegetables, legumes, mushrooms, berries;
fish (only the leanest varieties);
chicken and turkey fillets and breasts without skin;
fruits with minimal sugar and starch content, the advantages in this diet are on the side of apples, pineapples, kiwi and all citrus fruits;
eggs, preference should be given to protein, especially boiled, if raw, then as part of weight loss cocktails.

The basis of the diet of those losing weight on this diet are protein products
. Prohibited:

fatty cuts of meat, pork and lamb;
fatty fish;
potatoes, peas and corn;
smoked meats, semi-finished products, sausages, canned food;
cereals;
any fats: butter and vegetable oil, lard, cream;
any sauces and fatty dressings, including sour cream, mayonnaise, ketchup;
store-bought juices, alcoholic, carbonated and energy drinks;
sweet fruits: apricots, grapes, bananas, persimmons, mangoes, papaya, melon;
sweets: candies, chocolate, sugar;
dried fruits, nuts;
fast food, snacks;
bakery, confectionery and pasta products.

Lose 22 kg: attempt No. 2

Alena was sure that she would never again face the problem of excess weight, but after the birth of her daughter she realized that she would again have to take the path to slimness. “If before my goal was a beautiful athletic figure, now I wanted to be an example for my daughter. It was important to me that the baby could be proud of me when she grows up.”

Losing weight the second time was both easier and more difficult at the same time - Alena already knew all the dangerous areas along this path, but now the process was complicated by circumstances. If in her youth the girl was her own boss, now she had to “coordinate” her fitness schedule and diet with her infant daughter.

But the girl managed, involving her husband in the process. “Of course, I wanted to get some extra sleep while my husband played with my daughter, but with an effort of will I sent myself to train.” This time, Alena managed to say goodbye to her balance in just three months, while maintaining breast milk. “It even seemed to me that the baby liked the taste of milk more after I switched to proper nutrition.”

Main aspects

The most difficult period of the diet is the first 14 days. For two weeks, the menu suggests eating more than 1 egg per day.

The product is then replaced with another food that contains a lot of proteins. These are, for example, dishes made from fish, poultry, and beef. The menu is complemented by a large number of fruits and vegetables. Fiber normalizes intestinal function.

While following a diet, it is important to drink one and a half liters of still water per day. Juice, soda and alcoholic beverages should be excluded. You can drink a cup of coffee a day without adding milk or sugar. Unsweetened herbal tea is allowed.

Vegetables, fruits and meat dishes are steamed or oven-baked without oil and stewed. Eggs can be boiled, scrambled, or baked. It is important to subject the product to thorough heat treatment.

Exit

In order not to gain back the lost kilograms, you need to organize the correct way out of the diet, gradually including prohibited foods in the menu. The following scheme is proposed:

1st day after the diet - porridge, pasta, rice, buckwheat;
2nd - sauces and dressings;
3rd - sweets, starting with dark chocolate and honey, as well as nuts and dried fruits;
4th - meat and fish are fattier;
5th - prohibited drinks;
6th - forbidden fruits and vegetables;
7th - everything else.

The “Minus 25 kg per month” diet is good for its high efficiency and varied menu. But the imbalance of her diet can play a cruel joke on the body, so be on your guard. If your health worsens, you should stop the hunger strike.

Lost 25 kg and is keeping it off

Lena succeeded - for the third year now, the girl’s weight has remained at 54 kg, although during this time she managed to become a mother. “The habit of eating right and self-discipline skills allowed me not to gain a lot of excess weight during pregnancy,” Lena states proudly. “I only gained 14 kilograms, 8 of which went away immediately after giving birth.”

Lena eliminated the remaining six gradually, following a diet for nursing mothers. “Now my weight is approaching 52 kg and this is my ideal shape,” she admits. “I feel attractive and healthy.”

Menu for every week

The first days of the diet are the same: fasting on water. Subsequent ones are on fruits or vegetables. The latter provide the usual diet.

Week one

First day: as much as you want and whenever you want - clean still water, you can drink warmed water;
from the second to the seventh: traditional moderate nutrition, do not forget about a large amount of liquid.

Week two

First day: only water without additives;
second: 1.5–2 kg. citrus fruits: grapefruits, tangerines, oranges, sweets - in equal portions 5-6 times;
from the third to the seventh: the diet to which they are accustomed.

Week three

First day: one water;
second: 1.5–2 kg. citrus fruits;
third: green apples - about 2 kg. or less, in equal portions;
from the fourth to the seventh: the diet, as usual, without excesses.

Week four

First day: already familiar water;
second: oranges, sweetie or grapefruits;
third: apples;
fourth: 1.5–2 liters of fresh vegetable or fruit juice without sugar, except grape juice;
from five to seven: normal diet.

Week five

First day: on clean water;
second: on citrus fruits;
third: on apples;
fourth: on vegetable or fruit juice;
fifth: drink kefir with a fat content of about 1%; it cannot be replaced with other drinks;
from sixth to seventh: traditional menu.

Week six

First day: water only;
second: any citrus fruits;
third: eat only apples;
fourth: fresh juices;
fifth: one percent kefir;
sixth: zucchini without oil and salt, zucchini or fresh pineapple pulp;
seventh: traditional menu without frills. Don't forget to stay hydrated.

Week seven

First day: water only;
second: any citrus fruits;
third: only apples;
fourth: fresh fruit and vegetable juices;
fifth: one percent kefir;
sixth: zucchini without oil and salt, zucchini or fresh pineapple pulp;
seventh: pure still water - up to 5 liters.

Vegetables and fruits can be eaten raw, stewed or baked if desired.