Diet minus 20 kg. Reviews. How to lose 20 kg in a month? Menu for weight loss in 21 days.

Nutritionists recommend losing weight gradually so as not to harm your health. But some women want to do it as soon as possible. The “Minus 20 kg per month” diet has been created for them. It is quite tough and not suitable for everyone. It is difficult to withstand serious dietary restrictions; in addition, it has many contraindications. This food system requires strict adherence to the rules. But even when followed, they don’t always manage to shed that much.

Recommendations for losing weight by 20 kg per month

Before you begin intensive weight loss, you should familiarize yourself with the following recommendations:

• You need to drink a lot of water - 2 glasses 15-30 minutes before each meal. And the same amount 2 hours after eating.
• You cannot add sauces or oils to your dishes.
• Vegetables are not cooked in broth, but in plain water.
• Sugar and milk should not be added to tea.
• If you want to eat, you can satisfy your hunger with cucumbers, salad, and carrots.
• While dieting, you should exercise. You need to exercise and eat according to the established regime.
• You should get on the scale in the morning, after visiting the restroom.

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.

Diet menu for losing weight by 20 kg per month

The first day is hungry:

• Throughout the day, drink only milk with a minimum percentage of fat content - 1 liter for the whole day.
• At dinner you are allowed to eat 100 g of black bread and drink a glass of tomato juice.

The second day is protein:

• Morning: 100 g of black bread, 20 g of butter, a spoonful of honey and coffee with milk, but without sugar.
• Day: ham – 100 g, broth, black bread – 100 g, Dutch cheese – 100 g.
• Evening: 2 boiled eggs.

The third day is vegetable:

• Morning: two apples or two oranges.
• Day: vegetable soup with vegetable oil.
• Evening: salad with 2 cucumbers and 3 tomatoes, a glass of tea, a spoonful of honey.

The fourth day is mixed:

• Morning: Dutch cheese – 100 g, coffee with milk.
• Day: ham and black bread - 100 g each, 2 boiled eggs.
• Evening: kefir.

On days 5, 6 and 7, the menu should be repeated: protein day, vegetable day and mixed day.

How to lose weight in 30 days

Sports and proper nutrition are effective ways to get rid of excess weight, but it is not always possible to achieve results in a short time. To lose weight in 30 days, you will have to strictly limit your menu using one of the well-known diets. In order not to break, carefully study the proposed diet and evaluate your capabilities. For meat lovers, it is better to choose a protein diet; fans of buckwheat porridge may prefer an effective monodiente to get rid of extra pounds. Make your choice wisely, because you will have to eat according to the rules of the diet for 30 days.

Permitted and prohibited products

Products may be low in calories, but they should have enough protein. The same goes for vitamins, minerals and complex carbohydrates.

Therefore, the list of permitted products includes:

• Broccoli.
• Sour apples.
• White cabbage.
• Cucumbers and tomatoes.
• Leaf vegetables: salads, parsley, spinach, arugula, dill, basil.
• Beans.
• Buckwheat and rice.
• Chicken meat and chicken eggs.
• Sea fish.
• Cottage cheese and milk with a low fat content.
• Green tea.

The menu should not contain foods high in fat, as well as foods that are sources of fast carbohydrates.

Therefore, you should exclude from your diet:

• Salt and sugar.
• Fatty meats: pork, beef, duck and goose.
• River fish.
• Fatty dairy products.
• Pure fats: lard, butter, lard.
• Green pea.
• Potato.
• Fruits and berries high in sugars.
• Bakery products, pastries.
• All sweets: halva, marmalade, cookies, etc.
• Soda.
• Tea, cocoa and strong coffee.

Long-term weekly (two-week) diet

The diet is almost the same as during the short-term. In a day you can eat four eggs, a vegetable salad, 150 g of boiled meat or fish, and grapefruit. In this case, the largest portion is eaten in the morning. For example, breakfast consists of two eggs and grapefruit, lunch consists of grapefruit, egg and salad, and dinner consists of eggs and meat (fish) with vegetables. At the same time, you cannot salt any of the products; we only use lemon juice and herbs. This diet will allow you to lose 5-7 kg in a week.

Consolidate the result

To prevent the weight from returning, you should adhere to the following results:

• After a diet, you should not overeat. You need to eat in small portions, following a balanced menu. This will prevent the stomach from stretching again.
• Compliance with the principle of fractional nutrition. You need to eat often, but in small amounts. The most high-calorie foods should be eaten in the first half of the day. You need to have dinner with fruits, vegetables, chicken fillet, kefir. Before going to bed, you should refuse food.
• There should be no flavoring additives on the menu. If it is not possible to completely give up salt and sugar, then their amount should be minimized. You need to train yourself to eat foods in their pure form. It is good to replace sugar with honey, but no more than a teaspoon per cup of tea.
• Potatoes should be removed from the diet. It can only be included in dishes combined with other products. In their pure form, potatoes contribute to weight gain and also increase the risk of developing diabetes.
• Following the principle of separate nutrition. This means that carbohydrate foods are not recommended to be combined with animal proteins, but meat goes well with vegetables. This allows the body to digest food faster without storing it in reserve.
• Fatty and fried foods should be removed from the menu. They not only contribute to fat gain, but are also harmful to overall health. Products can be stewed, steamed, boiled.
• It is imperative to arrange fasting days. Once a week is enough to avoid gaining excess weight. It is good to practice kefir and apple fasting days.
• Flour products need to be removed from the menu. Bread is replaced with crispbread or products made from whole grain flour. The menu should include bran and oatmeal.
• You need to drink at least 2 liters of water per day. It helps reduce hunger, removes toxins from the body, and prevents constipation. You should never wash down your food.

Studies have shown that if you drink 0.5 liters of water before meals, you will lose 44% more weight within 12 weeks, compared to those who do not focus on water.

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.

Other diet options, minus 20 kg per month

Diet 5 spoons

In a diet, great importance should be paid not to what a person eats, but in what quantities he consumes food. Therefore, to start losing weight, you need to cut your daily diet by 20-50%. If the stomach is stretched, a person will continue to gain weight, because he constantly experiences a painful feeling of hunger.

A diet of 5 tablespoons helps normalize metabolism and reduce daily caloric intake. However, before you start following this diet, you need to prepare your body for it. To do this, portions begin to be reduced 14 days before the start of the main menu. First you need to learn how to get enough of 7-8 tablespoons, gradually increasing the serving size to 5 tablespoons. If you stick to the chosen method for 30 days, you will be able to lose 10-15 kg.

Read more: 5 tablespoons diet: pros and cons

Diet "Fairy Tale"

Another diet designed for 30 days is called “Fairy Tale”. The diet cannot be called starvation, but the diet must be strictly adhered to, otherwise the result will not be achieved.

Breakfast every day consists of 2 chicken eggs and a slice of orange.

Lunch should include the following dishes (by day of the week):

• Fruit until full. The exception is bananas.
• Boiled chicken breast – 0.2 kg.
• Hard cheese and tomato.
• Any fruit until completely saturated. You need to exclude grapes, bananas and mangoes.
• Two eggs and vegetables.
• Cheese and tomato.
• 0.2 kg chicken fillet, half a grapefruit, tomato.

Dinners according to days of the week:

• 0.2 kg of lean meat and a portion of low-fat cottage cheese.
• Vegetables, 2 tomatoes, 2 grapefruit slices.
• 0.2 kg lean meat.
• 0.2 kg of lean meat, cottage cheese and lettuce.
• Boiled fish, lettuce and orange.
• 0.2 kg of low-fat meat.
• Steamed vegetables.

If you stick to this menu for 30 days, you will be able to get rid of excess weight very quickly.

Low calorie diet

If you seriously limit your diet in terms of calories, then it is quite possible to lose 20 kg in a month. To do this, you should consume no more than 1000 kcal per day. To do this, you should choose products whose calorie content per 100 g does not exceed 100 kcal. At the same time, you can eat potatoes and grapes, but in small portions. The number of approaches to the table can be unlimited.

Read more: Low-calorie diet 1200 calories: pros and cons

Drinking diet

Sometimes doctors recommend that patients stick to a drinking diet when only liquid dishes are on the menu. However, this is done according to strict indications and for several days, so such a diet is not harmful to health. If you stick to it for too long, the digestive organs may subsequently refuse to accept solid food. Therefore, you should be careful when choosing a drinking diet to get rid of 20 kg in a month.

The following dishes can be included in the diet:

• Broths with a little fat.
• Green tea.
• Unsweetened compote.
• Juice.
• Ryazhenka and kefir.
• Homemade jelly.

Ducan's diet

The Dukan diet, which is divided into several phases, helps you quickly lose weight:

• Attack. During this period, the menu focuses on protein foods: dairy products, eggs, fish, meat, seafood. The stage lasts 10 days. During this time, it is possible to get rid of 3-8 kg.
• Cruise. At this time, protein days alternate with protein-vegetable days. The duration of the period is 30 days. During this time, you can lose up to 15 kg of weight.
• Consolidation. The menu includes potatoes, pasta, whole grain bread, berries, honey, and sour fruits. Every Thursday you need to give yourself a fasting day, during which you eat only protein foods. This period should last 7 days.

Every day you need to eat 1.5 tablespoons of bran, and in the “Fixation” phase they are increased to 2.5 tablespoons. Food cannot be fried, salt is added in small quantities, and water is drunk at least 2.5 liters per day. When the “Consolidation” stage is completed, you should move on to the “Stabilization” phase. It is similar to the “Fixation” phase, but you need to eat 3 tablespoons of bran per day, and every Thursday you need to have a protein day. The “Stabilization” phase can continue throughout life. You definitely need to exercise to maintain the results achieved.

Read more: Dukan Diet

Diet of Elena Malysheva

Elena Malysheva’s diet involves eating prepared foods that a person purchases in containers. The diet is balanced, it includes breakfast, lunch and dinner. You will have to pay 12-16 thousand rubles a month for ready-made meals from Malysheva.

At the same time, the person will receive healthy food, which is practically unsalted. Portions on the menu are small. If a person is highly obese, then thanks to this diet he can lose 20 kg in a month.

Recipes

Several universal recipes for every day diet for quick weight loss of 20 kg.

Colorful omelette

To prepare this dish, you will need 2 tomatoes, parsley, dill, 3 eggs, half a glass of milk, 1 bell pepper, dried basil.

Preparation:

1. First you need to beat the eggs with milk in a deep container. Chop the dill and parsley, chop the basil and add to the mixture.
2. Cut vegetables into small pieces.
3. Fry a little in a frying pan.
4. Place all ingredients in a slow cooker for further steaming.

Hearty salad

To prepare you will need 100 grams of hard cheese, 200 grams of boiled chicken fillet, 100 grams of Chinese cabbage, 1 cucumber, 1 tomato, 1 bell pepper, 1 tablespoon of olive oil.

Preparation:

1. Wash and cut the vegetables into small cubes.
2. Do the same with chicken fillet.
3. Mix vegetables and chicken, and sprinkle grated cheese on top. Add olive oil and mix thoroughly.

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Pros and cons of losing weight quickly

Pros of losing weight quickly:

• The weight comes off quickly.
• The menu can be built depending on your preferences.
• The diet does not require significant financial investments.
• The volume of the stomach decreases rapidly.

Disadvantages of losing weight quickly:

• The body will suffer from a deficiency of fats, carbohydrates and proteins, and it will also lack vitamins and microelements.
• Constant hunger negatively affects the condition of the stomach and intestines.
• Other side effects of rapid weight loss: dizziness, nausea, heartburn, weakness, constipation, low mental activity.
• Vision problems and dark circles under the eyes may develop.

Benefits and harms

The diet for fast weight loss of 20 kg has both strengths and weaknesses.

Pros:

• cleansing the body of waste, toxins and salt deposits;
• stable results after proper exit from the diet;
• the energy value is enough so that the body does not experience hunger;
• impressive results in a short period of time;
• normalization of the gastrointestinal tract.

Minuses:

• stress in the first days. This is due to a sharp refusal of favorite foods;
• deterioration of the body's condition in the first week. Any restructuring of the diet has a noticeable effect on the general condition;
• possible skin problems, redness, rashes;
• bad breath.

Contraindications

Contraindications to the diet:

1. Heart diseases.
2. Diseases of the urinary system.
3. Pathologies of the digestive system.
4. Infections.
5. Carrying a child.
6. Anemia.
7. Exhaustion.
8. Disturbances in metabolic processes.
9. Endocrine pathologies.
10. Obesity.

The question of the presence of contraindications must be decided by the doctor. Often, a fast diet is prescribed to people as a preparatory step before surgery, or for therapeutic purposes. However, for grades 3 and 4 obesity, this method of losing weight is rarely practiced. Chronic diseases can also act as contraindications to a fast diet.

Long-term monthly diet

First week

Daily breakfast: 1/2 orange or grapefruit and 1-2 boiled eggs.

Monday

• Lunch: any one type of fruit and in any quantity (oranges, apples, pears, apricots, melons, watermelons, etc.).
• Dinner: fried or boiled meat (slices or minced meat without fat), except lamb.

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: fried or boiled meat (slices or minced meat without fat), except lamb.

Thursday

• Lunch: any one type of fruit and in any quantity (oranges, apples, pears, apricots, melons, watermelons, etc.).
• Dinner: fried or boiled meat (slices or minced meat without fat), except lamb, salad.

Friday

• Lunch: 2 boiled eggs, boiled vegetables (zucchini, or beans, or carrots, or green peas).
• Dinner: boiled or fried fish, salad, 1 orange or grapefruit.

Saturday

• Lunch: any one type of fruit and in any quantity (oranges, apples, pears, apricots, melons, watermelons, etc.).
• Dinner: fried or boiled meat (slices or minced meat without fat), except lamb, salad.

Sunday

• Lunch: boiled or fried skinless chicken, tomatoes, boiled vegetables, 1 orange or grapefruit.
• Dinner: boiled vegetables.

READ ALSO - Protein diet for weight loss: rules and recommendations

Second week

Daily breakfast: 1/2 orange or grapefruit and 1-2 boiled eggs

Monday

• Lunch: fried or boiled meat, salad.
• Dinner: 2 boiled eggs, salad, 1 orange or grapefruit.

Tuesday

• Lunch: fried or boiled meat, 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: fresh fruit salad (orange, tangerine, melon, peach, apple).

Sunday

• Lunch: boiled or fried skinless chicken, tomatoes, boiled vegetables, 1 orange or grapefruit.
• Dinner: boiled or fried skinless chicken, tomatoes, boiled vegetables, 1 orange or grapefruit.

Third week

Monday

• Throughout the day, any fruit in any quantity, at any time, in combination with any other fruit, except grapes, mangoes, dates, bananas, figs.

Tuesday

• Throughout the day, any boiled vegetables and any salads, except in combination with potatoes and dry cereals.

Wednesday

• Throughout the day, any fruits listed earlier, any boiled vegetables, salads in any quantity, at any time.

Thursday

• Boiled or fried fish in any quantity, salad (only 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 in any quantity, at any time (only apples, or only pears, or only peaches, or only apricots).

Tips for preparing to start a diet

1. Start reducing portions from your usual diet. First, take small cutlery: a teaspoon and a dessert fork. Do not put portions of your food on large plates; it is better to place the same sized portion on a smaller plate. You will be like Snow White, who was invited to dinner by the dwarfs. In the image of a gnome princess, it is much more pleasant to eat small portions. This way you will be able to carry out a psychological trick and satisfy your hunger much earlier, because the food in a small plate looks visually larger in volume. Add to this small forks and spoons, which you can use to divide food into even smaller portions, which will help you chew your food thoroughly, rather than swallowing your lunch without chewing it completely, this way the food will be much easier to digest, which will help avoid digestive overload.

2. Reduce your regular portions. There are two options: a) You immediately make the portion noticeably smaller. At first it will be difficult, but after two or three days you will get used to it, your stomach will shrink, therefore, you will need less food to satisfy your needs; b) You gradually reduce portions: daily by 10-15%. In this case, the stomach will shrink much longer. This option is suitable for those who are not confident in their willpower, or for those who cannot just take away half of their personal portion.

3. Thoughts are material! A well-known saying that works. Certain vibrations of our thoughts make our brain believe in what we ourselves have come up with, otherwise mantras, in Indian ideology. The scientific explanation for this phenomenon is based on the psychology of self-hypnosis. Every morning and every night you imagine that you have already lost weight and are in perfect shape. Feel all the envious glances of your friends and the admiring glances of the opposite sex. Live all the feelings that you will feel in a new body, feel all the happiness, all the love for yourself. This will give you extra motivation and a positive attitude to achieve your goal: lose weight.

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4. Get enough sleep! Recent studies have proven that lack of sleep (less than 8-9 hours) leads to the accumulation of fat. Try to plan your day so that there is enough time for sleep.