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

If you need to quickly lose excess weight, an effective diet for 20 days is suitable, which will allow you to lose from 10 to 20 kg. The peculiarity of losing weight is that it should not just quickly reduce weight, but also maintain the result for a long time, without harming your health. A diet of 20 kg in 20 days should not lead to exhaustion of the body, so you should not completely give up food.

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.

The second option is the “astronaut diet”

It is no less often found in recipes for quick and effective weight loss. This nutrition system has nothing to do with astronauts, except that it promises “cosmic” results. The “20 kg in 20 days” diet has received different reviews from those losing weight. Most girls note its starvation diet, sagging skin and muscles, a fairly long duration (many divide it in half - 10 kg in 10 days to withstand), as well as rapid weight gain after completion. The daily menu of this diet includes:

unsweetened kefir or coffee (150-200 ml) and 1 egg (boiled or dry fried) - for breakfast;
boiled chicken (100 or 150 g), 500 ml of broth and a cup of coffee (kefir) - for lunch;
to choose from: natural yogurt, kefir (with minimal fat content) or coffee without milk and sugar - for an afternoon snack;
“zero” cottage cheese – 150-200 g.

Even taking vitamin and mineral supplements and drinking plenty of fluids (at least 2 liters of clean water without gas) will not compensate for the deficiency of essential substances.

Moreover, the authors of this strict diet directly prohibit physical exercise!

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.

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.

What should you avoid?

The key to effective and quick weight loss is giving up so-called bad habits in food and lifestyle.

Frequent snacking

Almost everyone likes to while away the time with a cup of coffee or tea. Coffee itself does not contain a large amount of calories, and drinking tea is a must in the process of getting rid of extra pounds and centimeters. However, such snacks are not limited to these drinks. As a rule, they are accompanied by waffles, cookies, chocolate, as well as other flour products and sweets. For this reason, you should forget about this way of spending time.

Lack or excess sleep

According to statistics, people who are accustomed to spending too little or too much time on sleep during the day are 20% more likely to suffer from excess weight. In this case, you need to stick to the golden mean: get enough sleep.

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.

The third version of a strict diet

Nutritionists approve of the menu of this nutrition system. It includes healthy foods: green fruits and vegetables (broccoli, apples, cabbage, cucumbers, herbs), red tomatoes, legumes (beans and peas), quality proteins (chicken fillet, eggs, sea fish, milk and cottage cheese), complex carbohydrates (buckwheat, brown rice and oats). Green tea is recommended for drinks. Negative reviews from nutritionists are caused by alternating refusals of meals (dinner, lunch and even breakfast), which leads to a slowdown in metabolic processes, and the use of fructose in the diet. Just like glucose, it provokes the release of insulin into the blood, which, in turn, inhibits the process of fat burning. Experts recommend replacing fructose with honey, and not skipping meals.

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:

Day	Breakfast	Dinner	Snack	Dinner
1	1 liter of milk for the whole day in small mugs			200 ml tomato juice and 100 g black bread
2	Slice of black bread with butter, coffee without sugar	100 g boiled chicken with broth, a piece of unsalted cheese, black bread	A glass of kefir	2 eggs
3	2 apples	Vegetable soup with 1 tsp. vegetable oil	Green tea	Fresh vegetable salad, tea with honey
4	Coffee with milk, 100 g Dutch cheese	0.1 kg homemade ham, a slice of black bread	2 boiled eggs	A glass of kefir
5	Repeat protein day
6	Repeat vegetable day
7	Coffee with milk, Dutch cheese	0.1 kg boiled chicken, black bread	2 eggs	Kefir

The menu for week 4 looks like this:

Day	Menu
1	1.5 kg green apples
2	1.5 kg boiled chicken
3	1.5 kg tomatoes and cucumbers
4	1000 g boiled beef
5	400 g low-fat cheese, 1.5 l mineral water
6	1 liter of kefir, 2 boiled eggs and a piece of stewed fish
7	A little red wine, 400 g cheese

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.

Advantages and disadvantages

The main advantage of the diet is its richness and balance. Moreover, the absence of one of the meals will work to reduce weight and appetite, so this diet rule should not scare you. Moreover, the diet accustoms the body to consuming less food, which is already very useful in the fight against excess weight.

The disadvantages of the diet include the fact that weight loss is noticeable only after the first week, so you should not expect quick results.

Moreover, the most difficult are the first 5 days of the diet, when the body adjusts to a new diet.

During this period, you may suffer from headaches, apathy and depression. However, after just one or two days, the symptoms disappear.

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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.