How and how many kg can you lose weight in 20 days at home?


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.

How to lose weight in Saratov?

How to lose weight in Saratov? We answer, just get treatment at Sarklinik. After treatment at Sarklinik, the level of lipolysis in adipose tissue increases, the activity of lipoprotein lipase in adipose and muscle tissue increases, the basal metabolic rate increases, the activity of leptin increases, the ability to oxidize fats and carbohydrates, appetite is controlled, post-alimentary thermogenesis is regulated, the content of free fatty acids is normalized , beta receptor activity of adipose tissue, synthesis of UCP1, UCP2, UCP3, activity of norepinephrine, serotonin, tryptophan, dopamine. Sarklinik knows effective ways to lose weight.

Do not forget that it is necessary to avoid taking medications such as beta-blockers, sodium valproate, pizotifen, steroid contraceptives (GOCs), tricyclic antidepressants.

Sign up for a consultation. They have contraindications and require specialist consultation.

Photo 1: (©) Andersonrise | Dreamstime.com \ Dreamstock.ru, photo 2: (©) Ohnisko | Dreamstime.com \ Dreamstock.ru, photo 3: (©) Prometeus | Dreamstime.com \ Dreamstock.ru The people depicted in the photo are models, do not suffer from the diseases described and/or all coincidences are excluded.

Related posts:

Excess body weight: treatment, correction, coding in Saratov

Excess weight, how to lose excess weight, how to get rid of excess weight

I really want to lose 5, 10, 15, 20, 30 kg urgently quickly, where to start, I have no willpower

Calorie content of prepared foods, dishes: table

How to lose weight quickly, how to get rid of excess weight?

Comments ()

Authorized Products

The 20 kg diet in 20 days includes the following products:

  • White cabbage, broccoli, Chinese cabbage, lettuce, tomatoes, cucumbers, garden herbs.
  • Beans.
  • Among cereals, preference is given to brown rice and buckwheat.
  • Protein foods are represented by eggs (preferably boiled or steamed omelet), chicken breast, sea fish, low-fat lactic acid products (kefir, cottage cheese, yogurt).
  • Not very sweet fruits - apples and citrus fruits, lemon juice.
  • Olive oil for salads.
  • Drinks - vegetable juice, green tea.
  • Honey and sugar substitute if you can't do without sweet drinks.

Table of permitted products

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

cabbage1,80,14,727
broccoli3,00,45,228
Brussels sprouts4,80,08,043
green onion1,30,04,619
bulb onions1,40,010,441
cucumbers0,80,12,815
salad pepper1,30,05,327
parsley3,70,47,647
salad1,20,31,312
asparagus1,90,13,120
tomatoes0,60,24,220
dill2,50,56,338
beans7,80,521,5123
garlic6,50,529,9143

Fruits

oranges0,90,28,136
lemons0,90,13,016
apples0,40,49,847

Cereals and porridges

buckwheat (kernel)12,63,362,1313

Raw materials and seasonings

basil2,50,64,327
honey0,80,081,5329

Dairy

kefir 0%3,00,13,830
kefir 1%2,81,04,040

Cheeses and cottage cheese

cottage cheese 0.6% (low fat)18,00,61,888

Bird

chicken fillet23,11,20,0110
turkey19,20,70,084

Eggs

eggs12,710,90,7157

Fish and seafood

fish18,54,90,0136
seaweed0,85,10,049

Oils and fats

olive oil0,099,80,0898

Non-alcoholic drinks

mineral water0,00,00,0
green tea0,00,00,0
* data is per 100 g of product

Fully or partially limited products

  • Fatty meats, chicken with skin, sausages, animal fats.
  • Fat cottage cheese and kefir.
  • Cakes, preserves, marmalade, cakes, sugar, chocolate, baked goods, ice cream, dough products, pasta.
  • Coffee.

Table of prohibited products

Proteins, gFats, gCarbohydrates, gCalories, kcal

Fruits

bananas1,50,221,895

Nuts and dried fruits

raisin2,90,666,0264

Cereals and porridges

semolina10,31,073,3328
white rice6,70,778,9344

Flour and pasta

pasta10,41,169,7337

Bakery products

bagels16,01,070,0336
bagels16,01,070,0336
crackers11,21,472,2331

Confectionery

jam0,30,263,0263
jam0,30,156,0238
candies4,319,867,5453
pastry cream0,226,016,5300

Ice cream

ice cream3,76,922,1189

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

ketchup1,81,022,293
mayonnaise2,467,03,9627

Dairy

cream2,820,03,7205
sour cream 30%2,430,03,1294
sour cream 40% (fat)2,440,02,6381

Cheeses and cottage cheese

cheese24,129,50,3363
cottage cheese 18% (fat)14,018,02,8232

Meat products

pork16,021,60,0259
pork liver18,83,60,0108
pork kidneys13,03,10,080
pork fat1,492,80,0841
salo2,489,00,0797
beef liver17,43,10,098
beef kidneys12,51,80,066
beef brains9,59,50,0124
mutton15,616,30,0209

Sausages

smoked sausage16,244,60,0466
smoked sausage9,963,20,3608
sausages10,131,61,9332
sausages12,325,30,0277

Bird

smoked chicken27,58,20,0184
duck16,561,20,0346
smoked duck19,028,40,0337
goose16,133,30,0364

Fish and seafood

smoked fish26,89,90,0196
salted fish19,22,00,0190
Red caviar32,015,00,0263
black caviar28,09,70,0203
squid21,22,82,0122
shrimps22,01,00,097
salmon19,86,30,0142
sturgeon16,410,90,0163
canned fish17,52,00,088
semi-finished fish products12,56,714,7209
sardine20,69,6169
mackerel18,013,20,0191
cod (liver in oil)4,265,71,2613
boiled oysters14,03,095
fresh oysters14,06,00,395

Oils and fats

butter0,582,50,8748
creamy margarine0,582,00,0745
coconut oil0,099,90,0899
palm oil0,099,90,0899
rendered beef fat0,099,70,0897
cooking fat0,099,70,0897
rendered pork fat0,099,60,0896

Non-alcoholic drinks

cola0,00,010,442
lemonade0,00,06,426
Pepsi0,00,08,738
sprite0,10,07,029
* data is per 100 g of product

20-day diet menu (diet mode)

The menu is quite simple and is compiled in blocks for four days and it will not be difficult to follow it.

In the first cycle there is no dinner for four days:

Breakfast
  • 150 g low-fat cottage cheese;
  • apple;
  • green tea (possibly with added fructose).
Dinner
  • 200 g boiled fillet;
  • 100 g rice;
  • vegetable salad (tomato, cucumber, herbs, olive oil);
  • a glass of milk or kefir.
Dinner
  • Absent. You can drink milk or kefir.

The second four days there is no breakfast:

Breakfast
  • Absent. You can drink kefir or green tea.
Dinner
  • 200 g fish;
  • 100 g buckwheat porridge;
  • egg;
  • a glass of tea.
Dinner
  • 150 g salad (cabbage, tomato, lemon juice).
  • glass of water.

On the third cycle of four days, lunch is skipped:

Breakfast
  • salad of cucumbers, lemon juice, herbs with vegetable oil;
  • glass of water.
Dinner
  • Absent. You can drink green tea or water with lemon juice.
Dinner
  • 150 g boiled chicken fillet;
  • boiled beans.

The fourth cycle of four days involves skipping dinner:

Breakfast
  • 200 g low-fat cottage cheese;
  • green tea (possibly with added fructose).
Dinner
  • 200 g steamed broccoli.
Dinner
  • Absent. Possibly eating an apple.

In the fifth cycle of four days there is no breakfast:

Breakfast
  • Absent. It is possible to drink milk.
Dinner
  • 200 g fish;
  • salad of two cucumbers and greens.
Dinner
  • 200 g brown rice;
  • salad of two tomatoes.

Menu 2x2

The diet menu is quite strictly regulated and scheduled by day. Low-carb days alternate with protein days, but there are also foods that are completely excluded:

  • all types of alcohol;
  • sweet carbonated drinks, juices;
  • all flour products, including pasta;
  • sugar, sweets, confectionery;
  • potatoes and starchy vegetables;
  • very sweet fruits: bananas, raisins, dried apricots, etc.

Days 1 and 2 of the diet

The process of losing weight starts with two fasting days, which are a preparatory stage and are necessary for maximum cleansing of the intestines from accumulated toxins. On these days, no other products are consumed except:

  • choice of milk or low-fat kefir - up to two liters;
  • one glass of tomato juice, preferably freshly squeezed;
  • two thin slices of black or whole grain bread.

You can only drink clean water.

Day 3 and 4 of the diet

There are only protein foods on the menu. Virtually no carbohydrates, except for a small piece of black bread toast, which can be eaten for breakfast and lunch.

  • In the morning: a cup of coffee or tea with milk, you can add ½ teaspoon of honey.
  • Lunch: a piece of boiled or steamed lean meat (100-150 grams) washed down with a glass of warm and also low-fat broth.
  • Afternoon snack: choice of a glass of low-fat milk, kefir, yogurt, fermented baked milk, acidophilus.
  • Dinner: your choice - a piece of meat or fish (100 grams), 1-2 boiled eggs, 30-50 grams of hard cheese, 100 grams of cottage cheese, washed down with a glass of low-fat lactic acid product.

Day 5 and 6 of the diet

Plant foods – unsweetened fruits and vegetables.

  • In the morning: choice of 2 apples or oranges, grapefruit, 4 tangerines, half a pineapple, pomelo.
  • Lunch: a glass of lean soup with vegetable broth; any salad of fresh or boiled vegetables with lemon dressing.
  • Afternoon snack and dinner: fresh vegetables or salad from them.

From the 7th day to the 20th, the alternation of protein and vegetable menus continues two after two days.

It is necessary to exit the diet very gradually, because the volume of the stomach during this time decreases significantly and the metabolism slows down. Therefore, any overeating immediately after finishing a 20-day diet can have a bad effect not only on your figure, but also on your health.

Advantages and disadvantages

prosMinuses
  • Financially accessible.
  • Balanced diet.
  • Eliminating one meal helps reduce daily calories and, ultimately, weight.
  • Allows you to adapt to eating small amounts of food, and this is the main reason for weight gain.
  • Normalizes weight.
  • Simple carbohydrates are limited, so the diet may be difficult to tolerate.
  • Missing one meal is also poorly tolerated by those losing weight and this often leads to failure of the program.

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.”

The essence of the protein-vegetable diet for 20 days

The basis of this diet is the separate consumption of protein and carbohydrate foods. Proteins and carbohydrates are consumed on different days. At the same time, the consumption of simple carbohydrates is prohibited, since they break down very quickly and create excess energy in the body, which leads to the appearance of fat deposits.

A protein-vegetable diet allows you to consume only complex carbohydrates, which are broken down slowly and release energy gradually, so all of it is used and not stored. Of course, a protein-vegetable diet involves a significant reduction in the diet, so the body, feeling a lack of energy, will take it from fat deposits. Since enough protein will be supplied, such weight loss will not lead to depletion of muscles and internal organs, but will help to effectively get rid of excess subcutaneous fat.

Rating
( 1 rating, average 5 out of 5 )
Did you like the article? Share with friends:
For any suggestions regarding the site: [email protected]
Для любых предложений по сайту: [email protected]