Basic principles
The 20-day diet is based on the principle of alternating protein and low-carbohydrate foods, which works great. In addition to this successful combination of products, the diet offers maximum fat restriction, a complete rejection of fast carbohydrates and a minimum daily caloric intake. Thus, the attack on excess weight occurs simultaneously on all fronts.
This system is quite effective for losing weight and gives good results only if all requirements and instructions are strictly followed. If you constantly allow deviations and changes, and supplement the diet with foods not included in the recommended menu, then the effectiveness of the diet is reduced by at least half. Therefore, before you start, you should think carefully about how suitable it is for you.
The essence
Protein-vegetable, urgent (hot) twenty, alternating (striped) - the 20-day diet has many names. Consists of 3 blocks:
- Fasting days (1-2) - fasting on kefir and tomato juice.
- Protein (3-4, 7-8, 11-12, 15-16, 19-20) - the predominance of predominantly protein-based low-fat foods in the menu.
- Vegetables (5-6, 9-10, 13-14, 17-18) - emphasis on low-calorie plant foods.
The name of the last block is quite arbitrary. It would be more correct to designate it as vegetable, since it involves the consumption of not only vegetables, but also mushrooms, herbs, berries, fruits and legumes.
Rules for 20 days
The 20-day diet works great and is much easier to tolerate if you follow certain rules from the very beginning:
- Do not make any changes to the proposed diet; in extreme cases, you can slightly (maximum 20%) increase the amount of food consumed.
- Drink plenty of water - at least 2 liters per day. This way you can suppress the feeling of hunger and speed up the process of cleansing the body.
- Spending more time in the fresh air - such walks activate metabolism, lift your mood and promote the production of vitamin D.
- Be sure to do simple exercises: push-ups, twirling a hula hoop, doing a plank, etc. Such loads maintain muscle tone and prevent metabolism from slowing down too much.
- Lose weight with pleasure - treat diet not as a punishment for overeating, but as a way to quickly get your body in order.
- Going to bed earlier and getting up earlier will prevent you from feeling hungry before bed. In addition, waking up early stimulates metabolism.
This creates all the necessary conditions for the body to actively burn its own fat reserves (since it has nowhere else to take fat from) and at the same time not go into a half-asleep state, trying to save energy in conditions of an acute calorie deficit.
Quitting the diet
When finishing a 20-day diet, you need to be very careful, since the lost kilograms can return at the same speed.
Drink more fluids, juices, milk.
Give preference to foods rich in calcium: eat, for example, cottage cheese.
Avoid feeling hungry, but don't overeat either. When hunger strikes, you can eat a piece of fruit or a piece of dark chocolate.
You should not consume fast carbohydrates in large quantities for a month. Alcohol, baked goods, white bread, corn and potatoes are still prohibited.
Try to fill your stomach with vegetables, grain breads, and fruits.
When the body adapts to the new weight, you can choose any of the weight maintenance diets.
Restructuring and renewal
Despite the fact that this diet is quite strict and has a number of medical contraindications, there are also positive aspects to it. Already from the second week, due to the small amount of food consumed, the volume of the stomach noticeably decreases and, accordingly, the appetite decreases. If you follow the one glass rule even after the diet, then you will need much less food to fill you up.
This half-starvation diet perfectly cleanses the body. In 20 days, he manages to get rid of most of the slag deposits that have been accumulating for a long time and poisoning the body. Therefore, after the diet, those who followed it to the end noticeably improve their skin condition, refresh their complexion and rejuvenate their body as a whole. After switching to a healthy diet, the renewed body copes with physical activity much easier.
The biggest disadvantages of this diet are that it is difficult to tolerate in the first week and is not suitable for everyone.
An absolute contraindication is the presence of any chronic disease, gastrointestinal problems, or uncontrolled surges in blood pressure. The 20-day diet is not suitable for pregnant and lactating women, as well as those weakened after illness or injury.
RECIPES FOR DIET FOR 10 DAYS
By combining permitted foods and experimenting with dietary dishes, it is easy to create an individual menu for ten days. All methods of heat treatment are suitable for the diet, except frying, and it is recommended to eat vegetables fresh. It is prohibited to add extraneous fats or vegetable oil during the cooking process. Salads can be dressed with lemon juice, a spoonful of low-fat yogurt or a little olive oil.
It is recommended to eat chicken eggs no more than 3-4 times a week, and lean fillets can be eaten daily without fear. Chicken breast is a source of easily digestible protein, so it is included in all low-carb diets.
| Name of the dish | Ingredients for 1 serving | Preparation |
| Diet Caesar | One bunch of lettuce, 150 g boiled chicken fillet, 3-4 cherry tomatoes, 30-40 g parmesan, 1 tbsp. l. olive oil, lemon juice, black pepper to taste | Rinse the lettuce leaves with water, dry and tear into large pieces. Shred the chicken and cut the tomatoes in half. Mix the ingredients in a salad bowl, sprinkle with grated Parmesan, and dress before serving. |
| Lazy cabbage rolls | 100 g fillet, 150 g white cabbage, small carrots, one onion, a spoonful of low-fat yoghurt for dressing, dried herbs | Prepare the ingredients, finely chop the carrots and onions, and chop the cabbage. Cut the meat into small pieces and place with vegetables in a saucepan with thick walls. Pour water and simmer over low heat, add seasoning 5 minutes before readiness. Serve with yogurt |
| Chicken pepperonata | 100 g assorted bell peppers, one tomato, 200 g fillet, garlic clove, fresh basil, 1 tbsp. l. olive oil | Chop vegetables and meat at your own discretion, tear basil leaves, finely chop garlic. Mix vegetables and herbs in a salad bowl and let sit for half an hour. Place the ingredients on a baking sheet lined with foil, pour over the oil and bake in the oven. |
In dietary dishes, instead of fillet, it is allowed to use any part of the chicken, cleaned of skin, veins and fat. Chicken can be replaced with boiled rabbit, turkey or other poultry.
In addition to regular and mineral water, during the day you can brew green, black and herbal tea, coffee without additives, and rosehip decoction. Before going to bed, it is recommended to drink a glass of any fermented milk drink with 0% fat content.
A dietary cocktail of kefir, ginger, cinnamon and hot pepper, drunk at night, improves metabolism and speeds up the process of losing weight. On a protein diet, the body does not receive dietary fiber in the amount necessary for the normal functioning of the intestines. Fiber deficiency can be compensated for by adding a tablespoon of oat or rye bran to the drink.
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.
System diet menu
First week
Breakfast
throughout the week is the same: 1/2 orange or grapefruit and 1-2 boiled eggs.
Monday
Lunch: one type of fruit in any quantity (oranges, apples, pears, apricots, melons, watermelons, etc.). Dinner: lean meat (any meat except lamb) fried without oil or boiled.
Tuesday
Lunch: boiled or fried skinless chicken. Dinner: 2 boiled eggs, salad (cucumber, lettuce, tomatoes, peppers, carrots), 1 toast or 1/4 tortilla, 1 orange or grapefruit.
Wednesday
Lunch: any cheese (low-fat) in any quantity, 1 piece of toast, tomatoes. Dinner: meat (except lamb) fried or boiled, in pieces or in the form of minced meat without fat.
Thursday
Lunch: one type of fruit in any quantity (oranges, apples, pears, apricots, melons, watermelons, etc.). Dinner: fried or boiled meat (slices or minced meat without fat), except lamb, vegetable salad.
Friday
Lunch: 2 boiled eggs, boiled vegetables of one type (zucchini, or beans, or carrots, or green peas). Dinner: boiled or fried fish, vegetable salad, 1 orange or grapefruit.
Saturday
Lunch: any one type of fruit in any quantity. Dinner: meat (except lamb) fried or boiled, vegetable salad.
Sunday
Lunch: boiled or fried skinless chicken, tomatoes, boiled vegetables, 1 orange or grapefruit Dinner: boiled vegetables (any except potatoes).
Second week
Breakfast
also the same all week: 1/2 orange or grapefruit and 1-2 boiled eggs
Monday
Lunch: fried or boiled meat, vegetable salad. Dinner: 2 boiled eggs, salad, 1 orange or grapefruit.
Tuesday
Lunch: fried or boiled meat, vegetable salad. Dinner: 2 boiled eggs, 1 orange or grapefruit.
Wednesday
Lunch: fried or boiled meat, cucumbers. Dinner: 2 boiled eggs, 1 orange or grapefruit.
Thursday
Lunch: 2 boiled eggs, any white cheese (low-fat) in any quantity, boiled vegetables. Dinner: 2 boiled eggs.
Friday
Lunch: boiled or fried fish. Dinner: 2 eggs.
Saturday
Lunch: fried or boiled meat, tomatoes, 1 orange or grapefruit. Dinner: a mixture of fresh fruits (orange, tangerine, melon, peach, apple).
Sunday
Lunch: boiled or fried skinless chicken, fresh tomatoes, boiled vegetables, 1 orange or grapefruit. Dinner: boiled or fried skinless chicken, fresh tomatoes, boiled vegetables, 1 orange or grapefruit.
Third week
Monday
Throughout the day, you can eat any fruit (except grapes, mangoes, dates, bananas, figs) in any combination, in any quantity, at any time.
Tuesday
Throughout the day, any boiled vegetables and any salads, except potatoes and grains.
Wednesday
Throughout the day, any fruits (again, except for the sweetest ones: grapes, mangoes, dates, bananas, figs), any boiled vegetables, salads in any quantity, at any time.
Thursday
Boiled or fried fish in any quantity, salad (only from cabbage or lettuce) in any quantity, boiled vegetables.
Friday
Boiled or fried lean meat, except lamb, or chicken; boiled vegetables.
Saturday and Sunday
Throughout the day, one type of fruit from the following list: apples, pears, peaches, apricots, in any quantity, at any time.
Fourth week
The products that make up the daily diet are distributed throughout the day as you wish, without a specific time, but you cannot eat absolutely anything beyond this.
Monday
4 slices (about 100 grams each) fried or boiled meat or 1/4 boiled chicken; 3 tomatoes; 4 cucumbers; 1 can of tuna without oil (or washed with water); 1 toast; 1 orange or grapefruit
Tuesday
2 slices of fried or boiled meat (maximum 200 grams); 3 tomatoes, 4 cucumbers; 1 toast; apple, or pear, or 1 slice of melon, or orange, or grapefruit.
Wednesday
1 spoon of cottage cheese or any white cheese (low fat); a small plate of boiled vegetables; 2 tomatoes; 2 cucumbers; 1 toast; 1 orange or grapefruit.
Thursday
1/2 boiled or fried chicken; 3 tomatoes; cucumber; 1 toast; 1 orange or grapefruit; 1 apple, or pear, or melon slice.
Friday
2 boiled eggs; 1 salad; 3 tomatoes; 1 orange or grapefruit.
Saturday
2 breasts of boiled chicken; 125 grams of cottage cheese or feta cheese; 1 toast; 2 tomatoes; 2 cucumbers; a glass of yogurt or kefir; 1 orange or grapefruit.
Sunday
1 spoon of cottage cheese; a can of tuna without oil; a small plate of boiled vegetables; 2 tomatoes; 2 cucumbers; 1 toast; 1 orange or grapefruit.
Fast diet, 20 kg per week
Let's look at the fastest option for losing twenty kilograms. This is the so-called fast diet. It is very popular and convenient. This diet does not cause any harm to the body. On the contrary, it only has medicinal properties. That is, you will renew your health, cleanse your body and remove unnecessary substances.
The main thing is to stick to the right menu and not deviate from it. The menu is designed for seven days. So, on Monday, that is, the first day, you need to eat fish for breakfast, preferably the boiled version, but not more than fifty grams. You can eat fish with lettuce leaves. We drink kefir, but not fatty kefir. For lunch you can boil an egg. Boiled meat is also allowed, we take chicken and turkey. On Tuesday we eat for breakfast one potato, one carrot, fifty grams of beef, boiled of course.
Fast diet, 20 kg per week
We drink tea, it’s better to take green tea. We have lunch with yogurt and cottage cheese. We remember that all dairy products must be low-fat. Day three, that is, Wednesday, needs the following breakfast: chicken broth and chicken. For lunch we eat spinach with veal. The fourth day is a breakfast of buckwheat with vegetable salad. And lunch is rice and cottage cheese. On Friday we take boiled meat, egg and vegetable salad for breakfast. And for lunch, chicken and fruit salad. On Saturday you can have breakfast with fish broth and lunch with rice and vegetable salad. On Sunday we eat buckwheat porridge with ham for breakfast, and lentils with beef for lunch.
This diet involves avoiding physical activity and intense exercise. It is better to replace this with walking. On this diet, you must completely avoid alcohol, flour, sugar and salt. You can eat fruits and vegetables, but not a lot. It is best to consume them one hour before meals, or also, but after meals. Please note that there is no dinner. The main advantage of the diet is the absence of hunger, the mood is good and there is no depression. In a week you can lose from five to twenty kilograms. If you sit on it once a month, your appearance will be simply stunning, and your body will always be in good shape.
How to lose 15 kg in a month. Other ways to lose weight
Let's look at other ways to lose weight by 15 kg per month. Proper balanced nutrition and exercise are the key to a beautiful figure, and to speed up the process of achieving it, you can use other means.
Medicines
Even though this is not the most natural way to get rid of 15 kg, it is really effective. The main thing is to use medications as an auxiliary measure and know when to stop.
To lose weight, you need to buy medications that help cleanse the body of toxic poisons, feces, waste, excess fluid and salts. The most popular drugs of this type are:
- White and black coal;
- Magnesia;
- MCC;
- Fortrans;
- Lavacol.
Tea
As everyone knows, to resume the body’s metabolic processes, you should drink a lot of water. You can supplement it with other drinks that will have a beneficial effect on digestion.
For example, teas based on fat-burning components. They can be prepared from pharmaceutical herbs and their preparations, but the most effective tea for quick weight loss is ginger:
- Boiled water – 1 liter;
- Brewing black tea – 5-10 g;
- Small ginger root – 1 piece;
- Lemon – ½ piece;
- Cinnamon sticks – 2 pcs.
It is necessary to brew tea in the usual way, pour peeled and grated ginger into it, squeeze lemon juice and add cinnamon. Let it brew for 10 minutes.
Wraps
Therapeutic wraps help not only burn subcutaneous fat, but also prevent the skin from sagging during rapid weight loss. The best wrap is honey, but to increase its effectiveness, honey can be diluted with the following components:
- Pepper tincture;
- Ground red pepper;
- Citrus essential oils;
- Ground cinnamon;
- Mustard.
Efficiency
The clear distribution of blocks in the protein-vegetable diet is not accidental; each one plays a specific role, ultimately working towards weight loss.
Fasting days:
- prepare the body for the upcoming test to minimize stress;
- remove harmful substances and excess fluid;
- start the fat burning process;
- suspend the process of storing reserves;
- create an initial energy deficit.
Protein days:
- prevent muscle fibers from splitting, forcing them to fill the energy deficit by burning fat;
- strengthens the heart and blood vessels;
- reduce sugar;
- normalize insulin function;
- activate the processing of glucose needed by muscles;
- control water balance;
- improve metabolism;
- provide long-term satiety (proteins are digested slowly), preventing overeating and helping to cope with hunger.
Vegetable days:
- improve digestion;
- create an energy deficit because they have low calorie content;
- prevent the development of vitamin deficiency, as they supply the body with all nutrients: amino acids, vitamins, microelements;
- create a feeling of false satiety due to fiber;
- accelerate lipolysis;
- normalize metabolism.
Due to such a competent distribution of blocks, the diet allows you to eliminate most of the disadvantages of pure protein and vegan fasts. However, it also has one weak point - efficiency. Experts highly doubt that losing 20 kg in 20 days on such a nutrition system is a reality. Even if we assume that this is possible, such rapid weight loss will have the most undesirable consequences for health.
Is it enough to just change your diet?
Twenty kilograms of excess weight, part of which is directly fat mass, and the rest is a gel-like liquid that soaks it like a sponge, can only be gotten rid of through comprehensive weight loss. The “20 kg” diet will help you lose weight quickly and effectively if you include physical exercise in your daily regimen and increase physical activity. Judging by the reviews, the majority of those losing weight, who reduced the caloric content of their diet but ignored exercise, soon abandoned unusual meager food, citing the fact that it did not help them become slim. As you know, people with a lot of weight often have work associated with a minimum of movement, while they prefer lazy rest to active games in the fresh air.
How to lose twenty kilograms?
Many people today are interested in the question of how you can lose twenty kilograms. There are several options for such diets. It’s safe to say that diets for losing 20 kg are very common and varied. There are many diets and therefore it is very difficult to choose the most effective diet of all.
Let's look at the option of diets in which we lose twenty kilograms. There is a diet when we lose weight intensively. That is, when we lose twenty kilograms in about a week or ten days. There are also longer diets, for example, losing twenty kilograms in a month or twenty days.
How to lose twenty kilograms?
Losing twenty kilograms is a lot, so try not to overdo it and harm yourself. We also remember that health is the most important thing you have; it should not be underestimated.
- One of the more realistic ways to lose weight is the Buckwheat diet and various recipes for its preparation. They have already been tested by thousands of people, and do not cause any harm!
The main thing is not to overdo it, not to lose too much weight. Fasting is also not a good solution or option. You'll just hurt yourself. Of course, you can lose weight, but is your health really worth it?
