How to lose weight in 8 weeks: step-by-step instructions

Author: Denis Litvinenko - gym trainer and master of bench press 2015-04-19 Views: 46,492 Rating: 5.0

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This article will talk about how to plan the process of losing weight so that it does not harm your health and this process does not stop for as long as possible.

Those who are already losing weight or have tried are familiar with the situation when the weight stops at one level or begins to increase. At the same time, it is almost impossible to limit yourself in nutrition any more, and you don’t have enough strength for more intense or long-term cardio. In such situations, drowsiness, weakness, loss of sleep and appetite usually occur. If you are familiar with this situation, then you have “driven yourself”! This is too much stress for the body and it stops the fat burning process.

There are several reasons for this:

• Unplanned training process;
• Excessive force loads;
• Unbalanced diet;
• Under-recovery.

I want to protect beginners from making mistakes. Those in this situation need to review this plan and reflect on their mistakes and perhaps even start over. Clients of the fitness club where I work constantly address this problem.

Features of the diet for 8 weeks

The 8-week diet is aimed at cleansing the body of toxins, burning fat and eliminating excess fluid in tissues. In 8 weeks, the liver, kidneys and digestive organs are cleansed, food digestion is normalized and immunity is increased.

During the 2-month diet, you must consume low-fat dairy products, fresh vegetables and fruits, still mineral water and green tea. These products help enrich the body with fiber, dissolve salt deposits and improve digestion.

Flour products, meat, canned foods, semi-finished products, vegetable and butter, potatoes and chocolate should be excluded from the diet for 8 weeks. You can eat low-fat cottage cheese, greens, carrots, beets and apples without restrictions.

In order to lose weight in 8 weeks, you do not need severe fasting and bringing the body to exhaustion. Kefir, yogurt, chicken eggs and fruits (kiwi, apple, banana) will help prevent severe attacks of hunger.

During the 8-week diet, you must strictly follow the diet and eat 4 times a day (10-00, 14-00, 18-00 and 22-00). The last meal should include kefir or yogurt. A proper diet will improve the functioning of the digestive system and gradually reduce weight.

List of required products and diet menu for 8 weeks

In order to lose weight in 8 weeks, you should consume the following food set every day:

• 1 liter of kefir, curdled milk or natural yogurt;
• Quail eggs – 4 pcs.;
• Apples – 3 pcs.;
• Hot water – 2l.

To be honest, many young ladies, having seen such a list, immediately wanted to give up the idea of ​​losing weight in 8 weeks on the diet of Israeli doctors. Let me reassure you - in fact, the diet menu is quite varied, and there are no restrictions on the amount eaten. As proof, we provide a diet menu for 8 weeks, starting with the first three weeks of weight loss.

Diet menu for the first three weeks:

Monday Wednesday Friday:

• 10.00: hot water – 2 glasses, quail eggs (raw) – 4 pcs., cucumbers and tomatoes, 30% fat cheese, a glass of kefir, apple;
• 12.00: hot water – 2 glasses, cabbage and carrot salad;
• 14.00: cucumber salad with herbs, homemade cheese, natural yogurt or curdled milk - 1 glass, apple;
• 16.00: hot water – 2 glasses, fresh cabbage salad;
• 18.00: hot water – 1 glass, grated carrot salad with apple and sour cream (1 tbsp), hard cheese 30% fat, kefir – 2 glasses;
• 20.00: hot water – 1 glass, white cabbage leaves;
• 22.00: hot water – 1 glass, dietary vegetable puree soup, sour cream, cheese with 12% fat content, apple, yogurt – 1 glass.

Tuesday Thursday:

• 10.00: hot water – 2 glasses, raw quail eggs – 4 pcs., cucumbers and tomatoes, 30% fat cheese, a glass of kefir, apple;
• 12.00: hot water – 2 glasses, raw carrots;
• 14.00: 2 glasses of hot water, cabbage and cucumber salad, cottage cheese with garlic, herbs and sour cream, boiled or stewed zucchini with cheese;
• 16.00: hot water – 2 glasses, raw carrot salad;
• 18.00: 2 glasses of hot water, cauliflower in milk sauce, grated carrots with sour cream, apple;
• 20.00: hot water – 1 glass, raw grated carrots;
• 22.00: hot water - 1 glass, stewed cabbage with tomatoes, a glass of kefir or yogurt.

Saturday Sunday:

• 10.00: 2 glasses of hot water, 4 raw quail eggs, vegetable salad with green leaves of arugula and parsley, 30% fat cheese, apple;
• 12.00: 2 glasses of hot water, boiled cabbage with sour cream;
• 14.00: 1 glass of hot water, vegetarian okroshka, carrots in sour cream sauce, cottage cheese, apple;
• 16.00: 2 glasses of hot water, boiled cabbage with sour cream;
• 18.00: 2 glasses of hot water, baked eggplants with carrots, cucumber salad with sweet peppers, apple;
• 20.00: 2 glasses of hot water, boiled cabbage with sour cream;
• 22.00: 1 glass of boiling water, baked apple with cottage cheese and sour cream, tea with milk.

In the 8-week diet menu for weeks 4.5 and 6, the main products remain the same, but at night you should drink one tablespoon of unrefined olive oil. Starting from the seventh week, boiled poultry, boiled fish and lean types of meat should be included in the daily diet. Porridges made from rice, oatmeal and buckwheat, like potatoes, can be consumed on the 60th day of the diet. The main thing here is not to overdo it, but eat little by little so as not to harm your metabolism.

In 8 weeks, almost everyone who has used this diet can lose weight - both women and men of different weight groups.

Diet menu for 8 weeks

An effective diet for 8 weeks should consist of the correct diet for every 7 days. It is necessary to strictly adhere to nutritional instructions and completely exclude harmful foods from the menu.

An approximate menu for a week for a diet for 2 months can be compiled according to the following scheme:

• first week (Monday, Wednesday, Friday): breakfast – kefir, 1 chicken egg, apple; lunch – vegetable salad, low-fat cheese with herbs, a glass of yogurt; afternoon snack - kefir or green tea, apple; dinner – vegetable broth, carrots, tomato, apple, green tea;
• first week (Tuesday, Thursday): breakfast - still mineral water, tomato, apple or fresh carrot; lunch – fresh cabbage salad, cottage cheese with herbs, green tea; afternoon snack - fresh carrots, large apple, green tea; dinner – stewed cabbage, yogurt, green tea;
• first week (Saturday, Sunday): breakfast – 4 eggs, a glass of kefir, low-fat cheese, tomato; lunch – beetroot soup, spinach, apple and green tea; afternoon snack – 2 glasses of still mineral water or boiling water, stewed vegetables with herbs, apple/banana; dinner - steamed vegetables or fruits, a glass of kefir.

In the first week of the diet, during severe attacks of hunger, you can increase the number of snacks, the menu of which may include yogurt, bell pepper, tea with milk, and nuts.

The diet menu for 8 weeks should be balanced and contain foods with plenty of vitamins and fiber.

During the 4, 5 and 6 weeks of the diet, the following foods should be included in the diet:

• baked vegetables (zucchini, turnips, beets, squash, eggplant, carrots);
• fermented milk products (yogurt, kefir, fermented baked milk);
• olive oil;
• fresh berries and dried fruits;
• nuts and seeds.

In order to lose weight in 8 weeks (5 kg or more), you need to drink 1.5 liters of hot boiled water daily. In between meals, you should snack on fresh vegetables and nuts.

At the end of the 6th week of the diet, you can add an egg omelet, mushroom soup with spinach, vegetable salads with sour cream, garlic, boiled red beans, oranges, onions, cauliflower, pears to the menu. After a day, you can eat salads with olive oil and fresh tomatoes with sour cream.

At weeks 7 and 8 of the diet, it is necessary to increase the amount of fluid, and also add homemade cheese, a large amount of greens, boiled fish and poultry to the diet.

A diet for 8 weeks allows you to eat cereals and a small amount of potatoes from day 61, as well as drink tea with milk and a spoon of sugar.

At week 8 of the diet, a spoonful of unrefined olive oil 2 hours before bed will improve the condition of the digestive system, relieve cramps and eliminate hunger pangs throughout the night.

Diet menu for 2 months

The diet menu for 2 months is not the same for all days - at the beginning of the diet the main emphasis is on cleansing the body, and then on burning fat.

In the first 3 days of the 8-week diet, your diet should be like this:

• breakfast: a glass of kefir, 1 boiled egg, 1 apple;
• lunch: fresh vegetable salad, low-fat cheese or cottage cheese with herbs, a cup of kefir or yogurt;
• afternoon snack: a cup of kefir or green tea, 1 apple;
• dinner: vegetable broth with boiled carrots, fresh tomato salad, 1 apple, a cup of green tea.

Then for 2 days eat the following diet:

• breakfast: a glass of still mineral water, 1 fresh tomato, 1 apple or fresh carrot;
• lunch: fresh cabbage salad, low-fat cheese or cottage cheese with herbs, a cup of green tea;
• afternoon snack: salad of grated fresh carrots and apple, a cup of green tea;
• dinner: stewed cabbage, yogurt, a cup of green tea.

Additional recommendations for a diet for 2 months

A diet for 2 months should include not only a proper diet, but also a clear daily routine with regular exercise. Every day you need to take walks in the fresh air, do aerobics or yoga, take vitamins and visit the sauna.

During an 8-week diet with a professional trainer, you can develop an individual exercise program aimed not only at losing weight, but also at strengthening muscles and improving skin condition. It is recommended to include jumping rope, hula hoop exercises and water procedures in the program. At the end of each week, relaxing and restorative procedures, wraps, physiotherapy and massage are required.

Alexander Chuiko HOW TO LOSE 20 KG IN 8 WEEKS

Thanks:

I thank my parents for raising and raising the author of this book as he is now!

I thank my wife and daughter for creating that very atmosphere of comfort and warmth in which I can create!

I thank all my loved ones, friends, acquaintances who supported me and did not support me, but still you all played a certain role in writing this book!

I thank the Lord God for everything he does for us!

Printed publications, video courses, online articles are full of loud names about losing weight without difficulty, about losing weight without giving up unhealthy high-calorie foods, about losing weight in 2-3 days, because it is during this amount of time that most people think about their figure and how to They will look like they're on the beach for 2-3 days. In this book I described my path. In 8 weeks I lost 20 kg! And I want to teach you this, since a huge number of people bombard me with letters and questions when we meet, how I achieved this in such a short time and most importantly, how at the peak of my weight loss I was able to take part in bench press competitions and fulfill the Candidate standard Masters of Sports. After all, it is generally accepted that losing weight depletes the body, BUT I DO NOT AGREE WITH THIS! The system presented in this book will teach you how to lead a healthy lifestyle that will lead you not only to your desired waist size, but also to health, strength and beauty!

Finish. 5-8 week

1. Between main meals, make snacks of yogurt (200 g), vegetable or fruit (1 piece), fiber (1 tsp), glass of water (250-300 ml). Drink water 15 minutes before eating other foods.
2. Rest between sets during training is 40-45 seconds;
3. All cardio training should take place within 120-140 heart beats per minute, so you need to purchase a heart rate monitor in advance.

After 8 weeks, gradually return to your unhealthy foods, but in reduced quantities and before lunch.

Source

Middle. 4-5 weeks

1. For breakfast, oatmeal with nuts, dried apricots or raisins;
2. All flour products are replaced with products rich in fiber and oat bran;
3. White rice is replaced with brown or buckwheat;
4. Refusal of fried food, replacement with boiled, steamed, baked. The consumption of animal fats (sausages, fatty meats, semi-finished products, confectionery) is also reduced, and vegetable fats are replaced.
5. After strength training, cardio is performed, starting with 10 minutes, then adding 2 minutes at each workout to reach 30 minutes.

Start. 2-3 weeks

1. You should not cut down on your usual diet, but you need to add more protein products (eggs, meat, fish and dairy products) to your diet. Protein foods are necessary for muscle recovery after exercise;
2. The dose of consumption of pickles and salt is gradually reduced, as they retain water in the body (1 g - 100 ml of water), which is why the body looks full;
3. Drink at least 2 liters per day. water, or rather 30 ml. per 1 kg. weight. Drink in small portions of 150-200 g. every 2 hours. Drink water 15 minutes before meals, digestion will improve, and your appetite will be quenched a little. Why can’t you wash down your food with water? It carries away gastric juice, forcing the body to produce it again to digest food.
4. Do not overeat under any circumstances, eat in small portions of 200-30 grams. every 2-3 hours.