Diet “Minus 20 kg per month”, diet and menu by day

Is it possible to lose 20 kilograms in 2 months?

Anyone who has ever tried to lose a lot of weight

, they know very well that in the first week of dieting, physical activity and other manipulations for weight loss, excess weight literally melts away before our eyes. We think everything is going great. A couple more weeks with the same result as in the first week - and we will have the form we dream of. However, everything is absolutely not like that.

Already in the second week, the kilograms begin to decrease modestly. So, for example, if in the first week you managed to lose 5-7 kilograms, then in the second week you lost 2-3 kilograms, and very rarely more. Nevertheless, losing 20 kg in 2 months (that’s almost 8 weeks, even more) is quite possible if you adhere to the chosen nutritional system and stimulate the weight loss process with additional measures.

Very easy to count. Let's say in the first week you were able to lose 5 kilograms. All that remains is to lose another 15. 2 kilograms per week - that’s 20 extra kilos gone.

Nutrition for losing weight by 20 kg in 2 months

In addition to the points noted above about removing harmful foods, you need to know what you can eat, how often and how much: this will be your individual diet. Its basic rules:

• Boil, steam or bake food.
• Don't forget about breakfast.
• Remove sunflower oil or replace it with olive oil.
• Snack on a small handful of dried fruits/nuts (serving up to 50 grams).
• Eat little but often to speed up your metabolism.

Caloric content of the diet

Even attempts to lose not 20 kg in 60 days, but less, should begin with calculating the number of calories available to you per day. You can resort to the universal number of 1200 kcal, but with a high BMI this is dangerous, so you will have to use a program that will calculate the correct figure based on your weight. If the calculations are done manually, you find your basal metabolic rate and reduce it by 15% to lose weight.

Percentage ratio of bju for weight loss

Once you understand the basal metabolic rate and find out how many calories you can eat per day this month, you will need to determine for yourself how to create the right menu to help you lose weight. In addition to the list of foods whose consumption leads to increased fat burning, you should know your nutrient limits. These are proteins, fats and carbohydrates, whose balance is responsible for the quality of the body. There is a general percentage formula for their ratio, which doctors call unreasonable: the calculation of these figures is individual.

The methodology, recalculated every month, is simple:

• To lose weight, eat proteins in the amount of 1 g for each available kg of body weight. A woman weighing 65 kg needs only 65 g of protein per day.
• Fats do not interfere with weight loss; they support the nervous system. They need 1-1.1 g for the same kg.
• Carbohydrates are responsible for energy and brain activity, and you need a lot of them. 3-4 g for every kg of your weight is an amount that will not prevent you from losing weight, but will also prevent you from feeling hungry. However, if you are obese, it is advisable not to exceed the level of 300 g of carbohydrates per day.

Maintaining water balance

Doctors advise individually calculating the amount of clean (!) water per day, taking into account that for each available kilogram of weight there is 30 ml. Recalculate 2 times a month. So, if you want to lose weight, having 70 kg, you will have to drink 2.1 liters, but when losing 50 kg, you do not need more than 1.5 liters. Remember that this figure is only when trying to lose weight. For a person who maintains a figure, doctors recommend 40 ml/kg. Tea, compotes and other drinks are not counted.

How to lose weight in 2 months?

So, in order to lose such a large number of extra pounds in 60 days, you will need recipes for low-calorie dietary dishes from fish, beef, turkey, and chicken breast. All this applies to protein foods. The menu should also include legumes and soy.

From carbohydrate foods, it is allowed to leave bread, crackers, bread with bran, as well as premium pasta (they can be eaten with soy or tomato sauce, but without butter and protein products; they should be cooked al dente).

To lose weight, plant-based foods that contain fiber, minerals and vitamins, you must choose the following: vegetables (baked potatoes, which can only be eaten separately from protein products), fruits (except for bananas and grapes), as well as berries and greenery.

For two months you must adhere to the following nutritional system:

• Early breakfast - oatmeal with water or an omelet, or muesli, cereal, doused with milk (kefir).
• Snack – fruit.
• Lunch – any protein dish and vegetable salad (200 grams each).
• Afternoon snack – fruits, vegetables, herbs, a handful of nuts or dried fruits.
• Dinner – kefir or green tea.

Physical activity

If you add physical activity, you can lose weight without harm much faster. For example, you can start losing weight using hula hoop. To do this, you just need to purchase a hoop and practice with it at home for 30-40 minutes daily.

However, hula hoop will only help to tighten your stomach and make your waist slim. Physical activity generally helps eliminate the total amount of fat and tighten the remaining muscles - buttocks, hips, legs, arms, shoulders, chest.

Even just walking, jumping or running in place will help you lose 20 kg in 2 months. Not to mention gyms, swimming, and effective walking.

Look at yourself in the mirror, determine what defects are in your body, and include in your weight loss program those exercises that will affect problem areas. Do fitness, yoga, or just jump rope.

How to lose 20 kg weight forum. How I lost 20 kg

Hello! I want to tell my story of how I managed to lose weight. I weighed a lot, 82 kg with a height of 173. I tried all sorts of diets, but nothing good came of it. Once I went to an endocrinologist and she prescribed me to take iodomarin to prevent the thyroid gland. I started taking it, but did not go on any diets. and one fine day I began to notice that I was losing weight. This lasted gradually in a year I lost weight to 72g (10 kg). The weight stayed the same for a long time, but I wanted more, so I took up proper nutrition, exercise and hula hoop training. I excluded all sorts of buns, sausages, chips, in general, all sorts of harmful things for the body. I started I eat everything boiled, steamed foods, porridge, cottage cheese, fruits, vegetables, meat, boiled fish every week, I replace bread with pita bread and of course the main thing in my diet is 2 glasses of water an hour before meals! a day I I drink 1.5 liters of water, this is the norm for a person, and in the summer 2 liters, and after eating I don’t drink. You can drink 1-2 hours after eating. My next stage is exercise every morning, I do exercises for 20 minutes, this is an abdominal press exercise , I pump up the muscles of my arms and butts + I spin 2 aluminum hoops for 10 minutes in the morning. In the evening I also do exercises and spin the hoop for an unlimited time... until I get tired of it. The hoop very well removes the sides and makes the waist more expressive. So in another 8 months I have lost up to 62 kg (that is, 10 kg with kopecks). This is a normal weight for my height, but I’m not going to stop and would like to lose another 5 kg, or maybe more. I don’t want to be too thin when the weight suits me I’ll stop and just keep myself in shape. I don’t starve myself, sometimes I can even allow myself to eat candy, some kind of sweet for the mood or ice cream. In general, it’s a must for your mood, but rarely allow yourself some kind of tasty treat. I lost 20 kg in total in 1 year and 8 months. eat right and be healthy!

Cosmetic procedures

If you plan to lose 20 kg in 2 months, you simply cannot do without cosmetic manipulations. It is worth noting that wraps using cling film can remove up to 1 cm from the waist in one procedure. They should be used every other day for a month, periodically changing the wrapping mixtures - this will not only get rid of cellulite, but also lose extra pounds (300-500 grams per day).

Wraps, exercises and diet - losing 20 kg in 2 months is quite possible. At the end of each week you need to check your weight.

Is it possible to lose weight quickly?

Rapid weight loss means guaranteed restrictions on the body in terms of nutrition. This is also additional physical activity. But the danger of a diet of 20 kg in 2 months is that it can lead to pathological disturbances in the functioning of the digestive and metabolic systems, and therefore, before using the proposed menu, it is still better to consult a doctor. Doctors often oppose a diet of 20 kg in 2 months. This is due to the fact that chronic diseases may appear, as well as new ones.

A diet of minus 20 kg in 2 months allows you to achieve significant weight loss in just 60 days. However, the starting weight should still be large, in which case you can set the body to lose 300–700 grams per day. To use the proposed program, you need to assess the condition of the following organs and systems:

• Endocrine and digestive;
• Nervous and exhilarating.

If you have chronic diseases of these systems, you need to stop using a strict diet for 2 months minus 20 kg.

You should take your initial weight into account. It is impossible to lose a large number of kilograms with a small starting weight. If a woman weighs 55–60 kilos, then a weight loss of 3–5 kg will be normal. But a lot of weight, about 90–100 kg, is a reason to want to lose at least 20 extra kilos.

Look at the same topic: Diet features for women after 50 years for better weight loss

Nutrition system for 2 months

In addition to healthy foods such as fish, meat, fruits, vegetables, low-fat milk or kefir, you need to add dried fruits to your diet - raisins, prunes, dried apricots, figs. However, dried fruits should be consumed separately from all dishes and before meals, and most importantly, no more than one handful at a time.

There are products that promote intense fat burning. These include citrus fruits, seaweed, garlic, onions, cinnamon, bran, celery, ginger root, and seafood. It is advisable to include such food in your diet. It is very important to drink a lot of water, without it you simply will not have time to lose the desired kilograms in 2 months.

Proper nutrition

Today, leading nutritionists have developed a large number of different diets that promote weight loss. However, they are all based on changing eating habits. As a rule, a person consumes foods throughout his life that prevent him from staying in shape because they contribute to the accumulation of fat. It's simple: if you reduce your consumption of junk food, the weight loss process will begin.

Regarding proper nutrition, which promotes weight loss, there are the following recommendations:

• drink a lot of water during the day, it is especially important to do this 20 minutes before meals, which helps not only reduce appetite, but also remove harmful substances from the body;

On a note! The human body recognizes tea, coffee and other drinks as food, so you should also drink water before drinking them.

• eat vegetables in large quantities - they contain fiber, which is useful for intestinal function; raw vegetables are especially useful;
• consume greens in unlimited quantities - they are extremely beneficial;
• fruits – preferably unsweetened, can be eaten whole or used for making purees and other dishes;

On a note! According to nutritionists, fruits should be consumed in the first half of the day, since during this period carbohydrates are broken down better.

• include porridge in the diet - you can eat buckwheat, oatmeal, wheat, pearl barley and other types of porridge;
• do not consume starchy and protein foods at the same time;
• do not have dinner later than 18.00;
• limit consumption of flour and sweets;
• If possible, exclude potatoes from the diet, since the starch contained in them becomes harmful to the figure after heat treatment;
• do not eat fried foods, steam or boil food;
• completely abandon fast foods, semi-finished products, sausages and other low-quality products.

As a rule, following these nutritional principles, you can lose a lot of weight in 2 months without specially designed diets.

Alexey Kovalkov: “We’re losing weight wisely”

Alexey Kovalkov is a nutritionist who has personally encountered the problem of excess weight. He not only created a nutritional method, but also tested it on himself. He managed to lose 50 kilograms in six months. Today there is a clinic that deals with weight correction, owned by Alexey Kovalkov. “Lose Weight Smartly” is his book, which you can use if you don’t have the opportunity to get to this clinic.

At the first and preparatory stage, abstinence from fish and meat products, as well as smoked and canned foods is provided. At the third stage, the consumption of harmful foods, bad carbohydrates, and foods with a high content of sugary substances is not allowed. Let's take a closer look at the main stages of Alexey Kovalkov's diet.

Preparatory stage

At this stage, it is necessary to remove the following products from the menu: corn, potatoes, honey, chocolate, candy, carbonated drinks, juice, ice cream, sugar, alcohol (dry wine is allowed in small quantities). It is also not allowed to eat processed foods, such as white rice.

At the preparatory stage, fruits, vegetables, legumes, lentils, and grains (preferably coarsely ground) are allowed.

During the day you need to drink about 10 glasses of water. A large volume of fluid stimulates the body to release special hormones that burn fat.

First stage

At the first stage, you can lose about 5-7 kilograms. How long does it take to lose that many kilograms? This stage lasts 2 weeks. Eating fish, meat, beets, carrots and bananas is not allowed.

Example of a daily menu:

• You should drink a glass of water on an empty stomach before breakfast.
• Breakfast – a mixture of nuts (a small handful), some bran and low-fat kefir (250 grams).
• Dinner – Greek salad with olive oil (small amount).
• Just before going to bed, you can drink warm milk (1 glass).
• Between meals, you are allowed to eat a grapefruit, 3 apples, and drink 3 cups of green tea.

Diet stages

To better understand how to lose 20 kg in 2 months, you need to carefully study the weight loss process. It can be divided into several stages:

1. Preparatory. This stage involves giving up foods that contain a lot of calories: carbonated drinks, sweets, baked goods and flour products. Preference should be given to vegetable and fruit products, as well as plenty of water - about 10 glasses a day.
2. First. This stage is designed for two weeks with getting rid of 7 kg of excess weight. Fish, meat, and bananas should be excluded from the diet. Sample menu:

• Drink one glass of water on an empty stomach.
• For breakfast, eat bran and nuts in small quantities, and also drink a medium glass of low-fat kefir.
• Evening meal - vegetable salad seasoned with olive oil.
• Before going to bed, drink warmed milk in the amount of one small glass.
• The periods between meals can be filled with apples, grapefruits and drinking green tea.

1. Second. At this stage, the diet is replenished with lean poultry, seafood, and low-fat cottage cheese.
2. Third. Is the final stage. The menu includes various cereals (rice, buckwheat, semolina). Once every three days you can eat dark chocolate, oven-cooked potatoes, and black bread.

Third stage

In fact, this stage is considered indefinite and consolidating. It should continue to be followed. In this case, the lost kilograms will not return again.

So, at the third stage, cereals are gradually introduced into the diet - wheat, buckwheat, wild or brown rice, with the exception of semolina porridge and white polished rice. Once every 2-3 days you are allowed to eat dark chocolate, baked potatoes, and bran black bread.

It is advisable to choose olive oil as a dressing for salads and other dishes. The main thing is to remember that either only carbohydrates or only fats should enter the body at one meal: they are not compatible. No more than 60 g of fat is allowed per day. Of the alcoholic products, only dry wine is allowed.

Basic moments

In principle, it is quite possible to lose 20 kilograms in 2 months. However, due to the danger that you will not be able to choose the right food products, their calorie content and method of preparation, in this article we advised you to include additional physical activity in your weight loss program. In winter, ski and skate, in summer - bike and rollerblade. Visit swimming pools, and not just to watch people swim. Swim actively back and forth.

There are a lot of reviews on the Internet about the success with which women managed to lose weight by 20 kilograms or more in 2 months, confirming our idea that physical activity in combination with a good diet can effectively reduce weight in a short period of time. Some people jump rope, do hula hoops at home, and some prefer to go to fitness classes. However, when a woman takes herself seriously, begins to move actively and quickly, and reconsiders her diet, she always loses those hated pounds to the delight of her environment and herself.