If you ever googled, which is more useful when losing weight - eating right or doing sports, then you probably came across the famous formula: 80% of success depends on diet, 20% on exercise. But where did this strange proportion come from? And what does that really mean?
The reason nutrition plays a huge role in losing weight is because it is very difficult to create a calorie deficit through exercise. You know very well how much you need to run in order to lose at least 200 kcal. You need to run 10 km per day to lose a pound a week. The average person with average health will not pull it, especially without consuming extra calories.
It often happens that people think that after running a marathon or taking a crossfit course, they will lose weight. This does not happen, everyone is disappointed.
You do not need to adhere to the 80/20 ratio clearly to burn weight, but it is very important to focus on nutrition during weight loss. You can lose weight without exercise, but you will not lose weight if you do not reach a calorie deficit.
Sweating is still important
This does not mean that one can sacrifice an hour's workout for the sake of hourly cooking.
Of course, it’s easier to create a calorie deficit than burn 500 calories with exercise. But when you combine exercise and healthy eating, you don’t need to cut yourself too much. For example, instead of giving up all the milk in your diet by 500 kcal per day, burn 250 kcal in the hall and reduce 250 kcal in your diet - minus a cup of ice cream!
The combination of diet and exercise is the best springboard for weight loss. Exercises should include strength training and cardio, and not just cardio. Both types of exercises burn calories and cause fat to be burned as fuel.
Remember that when you start eating less, the body resists losing weight, which leads to a plateau. This is called the "hunger regimen" and happens to all who successfully lose weight. And although the metabolism begins to slow down with weight loss, you can speed it up again with exercise - especially strength.
So, the conclusion: What you eat is more important than your workouts, but fitness helps to overcome the plateau and achieve your highest goals.
Nutritional Nutrition Recommendations
To decide to lose weight using the proposed diet, it is important to follow the recommendations of nutritionists:
- Frequent snacks in small portions (every three hours),
- Skip one of your meals daily (for example, dinner first, then breakfast),
- A mandatory glass of ordinary water at room temperature 20-30 minutes before meals (drink up to 2 liters of water per day),
- The last meal before 20.00 hours,
- Every day any physical activity (walk a couple of stops on foot, ignore the elevator, play active sports, in a word, move more),
- Strength of mind (initially set yourself up for success, try to encourage yourself for losing even 2 kg, enlist the support of loved ones),
- Be sure to consult your doctor if you have chronic diseases,
- If you are breastfeeding, put off the diet.
Minus 15 kg in 3 weeks
This is a very strict diet, which should be followed after consultation with a doctor, so as not to harm health. The menu is divided into two-day periods that alternate: protein days and vegetable days.
On protein days, stick to the following diet: 2 rye toasts with a slice of butter, a glass of tomato juice, a glass of fat-free kefir, a glass of meat or fish broth, 100 gr. steamed meat or fish.
Vegetable days include: two apples or oranges, a soup of the same vegetables, vinaigrette without potatoes, vegetable salad (carrots, beets, cabbage), a glass of tea, one rye toast.
For weight loss, the so-called Kremlin diet. It is popular because it helps to reduce weight by 6-7 kg per week without starvation. Belongs to the category of protein diets and is contraindicated in pregnant women and people with kidney problems.
The features of the Kremlin version of the menu are:
- Exclusion of high-carb products (confectionery, cereals, pasta, potatoes),
- Counting not calories, but carbohydrate units (c.u.),
- A large number of fruits and vegetables,
- The volume of clean liquid is at least 2 liters per day
- Variety of dishes.
About 20 cu are allowed to spend per day
This may be the day with the Kremlin diet:
- breakfast: cottage cheese (150 gr), scrambled eggs with sausage, tea or coffee without sugar,
- lunch: vegetable salad in olive oil, fish with mushrooms (200 gr), broth of wild rose,
- afternoon snack: nuts (25 gr),
- dinner: vegetables, chicken, chicken stock.
Fast diet in 20 days minus 20 kg
It is based on the absorption of low-calorie foods, where there are carbohydrates, fats, and proteins. It is a more sparing diet compared to the first option.
The list of foods for quick weight loss includes:
- green fruits and vegetables (apples, broccoli, pears, cucumbers),
- red tomatoes
- peas and beans
- low-fat varieties of meat, chicken, fish,
- dairy products (milk, cottage cheese),
- cereals (buckwheat, oats, rice),
- From drinks - green tea.
This effective diet has helped many people get rid of extra pounds.
Advantages and disadvantages of a diet
The benefits of the diet are eating low-calorie foods, refusing fatty foods, eating fresh vegetables. Slender figure in a fairly short time.
The disadvantages of such a diet can be called the fact that the results will not appear as quickly as many people expect. It is important to monitor your well-being, to prevent a sharp decrease in body weight.
In the early days, as a rule, in addition to the feeling of hunger, there may be bouts of apathy, depression, and physical weakness. If you do everything right, these symptoms disappear in 3-5 days.
- Cottage cheese (250 ml), green tea with lemon.
- Orange, yogurt
- Rice with chicken, fresh vegetable salad with herbs, 200 ml of low fat milk
- An Apple
The third day
- rice porridge with prunes
- boiled turkey with ground pepper
- herbal tea
Proper diet, taking into account your health will help achieve optimal weight loss.
Effective diets for 20 days
There are a large number of weight loss systems lasting 20 days, because during this period you can normalize weight on a variety of diets - from very strict to sparing. As a rule, their result starts from minus 15 kg and above, depending on the rules, restrictions and individual characteristics of the body losing weight. The most effective in terms of weight loss are considered such 20-day techniques as a tough Chinese, urgent "Twenty", "Skinny", Super - and even "Hungry" diet. Each of them has its own characteristics, which must be taken into account in order to choose the best option for you to lose weight.
The most stringent 20-day weight loss technique is considered one of the options for the Chinese diet, designed specifically for such a duration. It has a very limited range of products, therefore it is quite difficult to comply with. But the results are really impressive - for the first week it takes 8-10 kg, and for the entire period - up to 20 kg of excess weight.
The essence and rules
The Chinese diet for 20 days requires strict adherence to the following requirements:
- drink at least 2 liters of pure water and green tea daily,
- the basis of vegetable salads should be arugula and leaf lettuce,
- evening meal cannot be later than 19:00,
- It is advisable to refuse physical activity, limiting yourself to light morning exercises and walking.
In addition, the entire period of weight loss, you must take vitamin-mineral complexes in order to make up for the lack of necessary substances with a rather meager diet.
The hardest time on a tough Chinese diet is the first week. But it is she who is most pleased with her plumb line, which significantly increases the motivation and effectiveness of the whole technique.
Especially fast weight loss is observed with too high initial body weight. The more extra pounds, the sooner they leave.
The diet with this method of losing weight is divided into 3 stages:
- 1 week - a daily diet of 3 eggs and 3 oranges, which must be consumed in 3 divided doses (1 boiled egg and 1 citrus),
- 2 week - it is allowed to eat any porridge cooked on the water (except semolina and barley) in unlimited quantities,
- the final 6 days - fruits and vegetables are consumed fresh or cooked with a small amount of olive oil and salt.
The first 2 weeks you can drink only clean water and green tea, at stage 3 you can add freshly made natural juices to the drink.
Eggs are a source of protein and fat. Thanks to their unique composition, they quickly saturate and provide a long-lasting feeling of satiety. Oranges make the diet saturated with vitamins, many micro and macro elements, and also help to accelerate metabolism and lower cholesterol, which is especially important when there are eggs on the menu. However, these two products are quite strong allergens, so the use of this system of weight loss is allowed in the absence of individual intolerance to its components and only after consultation with a specialist.
According to nutritionists, the Chinese diet for 20 days, including 7-day nutrition with only eggs and oranges, is one of the most stringent and extreme methods of losing weight. At the same time, it provides systematic weight loss due to burning of own fats and protects muscles and skin from sagging due to the sufficient intake of protein. However, it should be borne in mind that such nutrition is a great stress for the body, which can lead to the development of gastrointestinal diseases and a quick return to weight after switching to the usual menu. Therefore, it makes sense to pay attention to another, less stringent, but equally effective 20-day weight loss technique, which is called the urgent "Twenty."
Losing weight on the system of “Twenty” is suitable for those who urgently need to get rid of 20 kg of excess weight. It should be borne in mind that such accelerated weight loss is allowed only in the absence of any other serious health problems other than obesity.
The essence and rules
During all 20 days of the diet, you must follow 3 rules:
- drink at least 3 liters of clean water per day,
- eat small meals
- strictly follow the menu below.
Unlike all other 20-day weight loss methods described here, the weight loss of which usually ranges from 15 to 20 kg, “Twenty” allows you to quickly get rid of at least 20 extra pounds.
An important condition for effective weight loss at the Twenty is strict adherence to the following menu:
- 7:00 - 250 ml of tomato fresh,
- for all other meals - 2 liters of skim milk, 200 g whole grain bread.
- 7:00 - natural coffee, 50 g whole grain bread with a thin layer of butter,
- 9:00 - 100 g of boiled fish,
- 11:00 - 200 ml of lean meat broth,
- 13:00 - 50 g whole grain bread, 200 ml low-fat kefir,
- 15:00 - tea with 1 tsp. honey
- 17:00 - 150 g of boiled meat,
- 19:00 - 50 g whole grain bread with a thin layer of butter and a slice of hard cheese.
- 7:00 - 200 ml of kefir,
- 9:00 - an orange,
- 11:00 - beetroot salad with 1 tsp. olive oil,
- 13:00 - 200 ml of vegetable soup,
- 15:00 - 100 g of cottage cheese,
- 17:00 - 2 apples,
- 19:00 - vinaigrette, 50 g whole grain bread.
- 7:00 - 200 ml of fresh vegetable,
- 9:00 - 50 g whole grain bread, 1 apple,
- 11:00 - 2 boiled eggs or scrambled eggs,
- 13:00 - 200 ml of kefir,
- 15:00 - 200 g of cabbage salad with 1 tsp. olive oil,
- 17:00 - an orange,
- 19:00 - 200 ml of natural yogurt with 1 tsp. honey.
- Throughout the day, only vegetables (except starchy) are consumed in an amount of not more than 2 kg.
The timetable for meals can be shifted, but in any case, dinner should take place no later than 19:00. During the application of the urgent G20, it is necessary to take multivitamin complexes and be constantly observed by a doctor. If the menu of this system of weight loss is not suitable for the composition of dishes, you can use a similar technique with a slightly different diet - the so-called “Skinny” diet.
Diet for 20 days with the meaningful name "Skinny" is one of the most popular methods of losing weight in the world. It was developed by American nutritionists specifically for people with a large excess of body weight, but because of its simplicity and effectiveness, it has become popular with everyone who wants to lose weight in a relatively short time.
The essence and rules
This food system is based on a diet with a minimum calorie content, which makes it quite difficult to comply with and can adversely affect health due to insufficient intake of nutrients. Therefore, the authors of "Skinny" methodology strongly recommend that you consult with your doctor before starting it, and take vitamin and mineral preparations during the compliance period.
Unlike traditional diets, which usually require physical activity, this diet program, on the contrary, should be carried out while ensuring good rest and attention to the body's signals.
In addition, the Skinny Diet has several important benefits:
- is very effective - minus 20 kg in 20 days,
- not associated with large financial costs,
- not related to calorie counting,
- based on affordable products,
- does not require the preparation of complex dishes.
The main disadvantage of this technique is the constant feeling of hunger and the associated negative impact on the physical and mental state.
The diet of “Skinny” food systems is very scarce. The recommended daily amount of food should be divided into 4-5 receptions. Juices should be freshly prepared, preference should be given to orange, grapefruit or apple. In addition, it is necessary to drink up to 2 liters of liquid per day, including pure water, green tea, unsaturated broth from dried fruits.
Menu "Skinny" diet should be like this:
- 1st day - 200 ml of kefir, 1 liter of milk,
- 2nd - 200 g of curd, 1 l of fresh fruit,
- 3rd - 200 g of potato “in uniform”,
- 4th - 200 g of boiled lean fish, 800 ml of fresh fruit,
- 5th - 1 kg of green unsweetened apples,
- 6th - 200 g of meat of lean varieties, 1 liter of fresh fruit,
- 7th - 200 g of cottage cheese, 800 ml of kefir (yogurt),
- 8th - 200 g of cottage cheese, 300 g of vegetable stew, 100 g of white meat,
- 9th - 200 g of curd, 1 liter of fresh fruit,
- 10th - 200 g of seafood, 1 liter of fresh fruit,
- 11th - 4 medium-sized potatoes, 800 ml of fresh fruit,
- 12th - 5 green unsweetened apples,
- 13th - 200 g of meat, 1 liter of fresh fruit,
- 14th - 1 liter of kefir,
- 15th - any of the diets of the previous day,
- 16th - 5 green unsweetened apples,
- 17th - 200 g of white meat, 800 ml of milk,
- 18th - 1 liter of kefir,
- 19th - 200 g of curd,
- 20th - 1 liter of kefir, 1 apple.
In this diet there are several almost hungry days that are fasting and very stressful for the body against such a low-calorie diet. This leads to a significant slowdown in metabolism, and this not only negatively affects health, but can also lead to the fact that lost weight after returning to a normal diet can quickly return. In order to prevent this, it is necessary to smoothly exit the diet and adhere to the principles of proper nutrition in the future.
Since almost all diets designed for 20 days and a loss of 20 kg are among the most successful in terms of the ratio of result and duration, their creators give them the corresponding names. The Super diet is no exception. It is really super-effective, as it allows you to get rid of 1 extra kilogram every day. Moreover, weight loss is uniform throughout the entire process of losing weight.
The essence and rules
A feature of this technique is that its daily diet is made up of only one product in an amount of 1 kg. According to doctors, such a nutrition system is not safe for the body, but many of those who want to lose weight decide to take risks for the sake of a beautiful and slim figure. In any case, especially in the presence of health problems, it is not worth making a decision on your own, but it is better to consult a specialist.
For maximum weight loss, the following recommendations must be observed:
- the whole amount allocated per day of the product should be distributed into 4-6 servings to eat often, preventing the appearance of too strong a feeling of hunger,
- the last meal should be no later than 18:00,
- you need to drink at least 1.5–2 liters of water to knock in order to “deceive” your appetite and ensure effective removal of decay products from the body.
The basis of the ration of such a technique is made up of vegetables, apples and dairy products. At the same time, “apple” days are the most frequent, they are repeated on the menu every other day.
In addition to the indicated rule - 1 kg of products per day, when drawing up the diet, it should be borne in mind that all dairy and lactic acid products must be fat-free, and their amount is 1.5 liters per day.
As an example, you can take this option products:
- For the 1st day - kefir,
- 2nd - apples,
- 3rd - boiled potatoes "in uniform",
- 4th — apples,
- 5th - fresh cabbage,
- 6th - apples,
- 7th - kefir,
- 8th - apples,
- 9th - boiled beets,
- 10-го — яблоки,
- 11-го — творог,
- 12-го — яблоки,
- 13-го — сырая морковь,
- 14-го — яблоки,
- 15-го — огурцы свежие,
- 16th - apples,
- The 17th - milk,
- On the 18th - apples,
- 19th - kefir,
- The 20th — apples.
At first glance, maintaining such a diet is quite difficult. But if you are mentally tuned up and create strong motivation, then you can really lose 20 kg in a little less than 3 weeks.
Another 20-day technique with a promising name that truly reflects its essence is the Real diet. Compared with all the weight loss systems described above, it is safer and more gentle for the body, but at the same time it allows you to lose no more than 5 kg over the specified period of time. The main thing is to correctly combine proper nutrition with sports loads, which are mandatory in this program.
The essence and rules
Overweight appears as a result of too high-calorie nutrition, metabolic disorders, the presence of chronic diseases of the digestive tract. A real diet for 20 days is aimed at eliminating the cause and consequences of all these problems. To do this, you must:
- establish a diet, change eating habits, plan meals so that breakfast is the most high-calorie and nutritious, and dinner takes place 4 hours before bedtime,
- lead an active lifestyle, devote enough time to physical activity, but they should be moderate and not overload the body,
- Do not strive for fast weight loss, which causes great harm to health, but to determine your calorie rate, which will accelerate the breakdown of fats and normalize weight,
- use the principle of alternation for weight loss, daily skipping one of the main meals,
- thoroughly cleanse the body by holding regular fasting days, along with the use of a sufficient (at least 2 l) amount of fluid per day.
For weight loss to be comfortable and effective, you need to find the right motivation, determine a reasonable weight loss framework, plan a daily menu and training schedule. Do not seek rapid weight loss, which can lead to deep depression and the rapid return of lost kilograms.
In addition, rapid weight loss disrupts all internal processes and causes the appearance of cosmetic defects - sagging and sagging skin, hair loss, brittle nails.
The diet of the "Real" diet is composed of low-calorie healthy foods that provide active burning of their own fat reserves, as well as positively affect the immune system and do not create stressful situations for the body during weight loss. These products include:
- from vegetables - white cabbage and asparagus (broccoli), tomatoes, cucumbers, greens,
- from beans - beans,
- from cereals - rice, buckwheat,
- from proteins - eggs, chicken breast, sea fish, fat-free dairy products,
- from fruits - all are not starchy and not very sweet,
- From drinks - green tea.
From these products, you can independently create a menu using healthy cooking methods for cooking - cooking, steaming, grilling. Another important condition for effective weight loss in this program is the principle of alternation, in which every day you need to give up breakfast, lunch or dinner.
An example menu may be as follows.
- breakfast - 100 g of cottage cheese, apple, green tea,
- lunch - 200 g of boiled chicken breast, 3 tbsp. l boiled rice, vegetable salad,
- dinner is absent.
- breakfast - omelet from 2 eggs, 100 ml of yogurt, pear,
- lunch is absent
- dinner - 200 g of boiled fish, vegetable or fruit salad.
- breakfast is missing
- lunch - 150 g of boiled beans or buckwheat porridge, vegetable slices, 200 ml of kefir,
- dinner - 200 g of chicken or cottage cheese, green tea, any fruit.
If during a skip meal there is a strong feeling of hunger, you can drink a glass of fresh vegetable juice or a sour-milk drink.
Weight loss on the "Real" diet is not very big, but stable. At the same time, dietary courses can be repeated repeatedly until the desired body weight is reached.
The method of losing weight with a very encouraging name "Hungry" according to its supporters really helps to effectively lose weight, while absolutely not starving. As a result of the 20-day observance of such a diet, the promised weight loss is about 1 kg per day, that is, in just the indicated period of weight loss, you can get rid of 20 kg.
The essence and rules
The main advantage of the “Hungry” diet for 20 days is no restrictions in the amount of servings and the amount of food consumed. But you can use only authorized products. Also, the “Hungry” diet is best done in winter, when there is no abundance of fruits, since they are completely excluded.
The following are allowed:
- meat and fish, but only natural (sausages and other purchased products with artificial additives are prohibited),
- vegetables are exclusively red and green (especially carrots and beets are banned).
Prohibited is everything that is not on this list. Any cooking methods are allowed, including smoking and frying using fat. For salad dressing, vegetable oil is used.
Eat every 3 hours. During breaks, you need to drink at least 2 liters of clean water per day.
An important condition for losing weight on the "Hungry" diet is strict adherence to the drinking regime. If less than 2 liters of pure water is drunk per day, excess weight loss will slow down significantly.
In the first 2-3 days, there is a high probability of overeating, but it does not bring much harm to this technique. The main thing is to use exclusively authorized products.
You can draw up a “non-starving” diet at your own discretion. Despite the rather limited number of acceptable products, they are basic in human nutrition, therefore they allow you to cook a wide range of various dishes.
An example menu option might be:
- breakfast - scrambled eggs with vegetables and green onions, unsweetened tea or coffee,
- lunch - vegetable salad, meat in any form,
- lunch - soup on meat or vegetable broth, salad, meat or fish dish,
- afternoon tea - vegetable stew with meat,
- dinner - any kind of fish, vegetable salad,
- at night - eggs, vegetables.
The “hungry” food system is rather high-calorie, therefore it does not require a special exit, and the weight does not return after its termination. But keep in mind that after 20 days of losing weight, the weight usually stops. Therefore, it is necessary to take a break on a healthy balanced diet, and then the course can be repeated again.
In addition to the above independent dietary methods for 20 days, there are many options for popular weight loss programs that can be very effective for such a duration.
20-day versions of popular diets
Enormous popularity around the world is enjoyed by such well-known nutrition systems as the Kremlin, protein, English, astronaut diet, Elena Malysheva and many other methods designed for fairly long-term compliance. At the same time, they can be used quite effectively for only 20 days, and many of them even have separate, simplified 20-day versions. They can be an excellent solution for those who do not dare to immediately switch to too long and complicated the process of losing weight or want to determine how this or that diet will fit the individual characteristics of the body.
Pumpkin Puree Soup: 5 Best Recipes
A 20 kg diet promises impressive results. With this diet you can lose 20 kg in just 20 days (menu), reviews of those who have lost weight confirm this! Yes, in words it seems that this is simply impossible. However, this is so; it is indeed capable of producing amazing results. The authors of the diet say that adhering to such a diet, you can lose 5-7 excess kilograms in just a week, and this will not affect health.
Rule One - The Rule of Alternation
This rule is that you refuse one of three meals throughout the day. You can exclude breakfast, lunch or dinner - the choice is yours. But there is a nuance - every day you refuse one meal, that is, alternate these refusals every day. For example:
- the first 4 days - refusal of dinner
- second 4 days - refusal of lunch
- third 4 days - refusal of breakfast.
A similar scheme should be followed throughout the diet. In this way, you reduce the volume of the stomach by 20%, and accordingly, the appetite and the amount of food that you eat throughout the day are reduced.
Diet 20 kg in 20 days: basic foods for the diet
So what kind of foods are needed during a diet of 20 kilograms in 20 days?
The most important 15 products must be remembered:
- Chicken fillet,
- White cabbage,
- Chicken eggs,
- Sea fish,
- Green tea,
- Cottage cheese and milk.
All these products must be in the diet, following a diet of 20 kilograms in 20 days.
Diet 20 kg in 20 days: menu
Next, you should stick to a simple menu.
- The first 4 days of the diet:
For breakfast, apples (4 pieces), low-fat cottage cheese (150 gr) and a mug of green tea with fructose go. For lunch, we have boiled rice (100 grams) and boiled chicken fillet (200 grams). You can also eat a salad with tomatoes, cucumbers, parsley and dill, a pinch of salt, season with olive oil. It also helps to drink milk (250 ml). As I recall, we skip dinner, but if the feeling of hunger is very strong, then it is allowed to drink 250 ml of milk, adding one teaspoon of fructose there.
- The second 4 days of the diet:
Breakfast we exclude. If you really want to eat, you can drink one cup of green tea. For lunch, boiled buckwheat with salt (150 grams) is served, boiled cod also with salt (200 grams), also one boiled egg. You can drink a cup of green tea (without sugar). For dinner, eat a salad with white cabbage (150 grams) and a tomato, seasoned with lemon juice, and also drink 250 ml of water.
- The third 4 days of the diet:
For breakfast, you can eat a salad with three cucumbers, a pinch of salt, add 5 drops of lemon juice and a teaspoon of olive oil to it. We drink a glass of clean water. Lunch is dropping. But you can drink a glass of plain water by adding lemon juice there. For dinner, you can eat a full plate of boiled beans and boiled chicken (150 grams). Also drink a glass of water.
- The fourth 4 days of the diet:
For breakfast, drink a cup of green tea, adding a teaspoon of fructose, eat 200 grams of cottage cheese (low fat). For lunch, eat boiled broccoli (200 grams) and drink a glass of plain water. No dinner, remember the alternation. In acute hunger, you can drink a glass of water, adding lemon juice, and eat an apple.
- Fifth 4 days of the diet:
Breakfast is skipped. If you are hungry, you are allowed to drink a glass of warm milk. For lunch, there are cucumbers (2 pcs.) And boiled cod with the addition of salt and herbs (200 grams). For dinner, eat boiled rice (200 grams) and tomatoes (2 pcs.) Without adding salt, but with dill.
As you might guess, at first it will be difficult, but over time, the volume of the stomach will decrease, and losing weight will not be so painful. Do not be afraid that during the day you will omit one of the meals. After all, this diet is designed in such a way that you can lose weight while reducing appetite.
The body adapts to the lack of one meal, so during the other two does not show a huge appetite. The diet ration is quite rich and extensive, which will make it possible to get all the microelements the body needs and lose the extra completely unnecessary kilograms with benefit.
Diet 20 kg in 20 days: reviews of those who have lost weight
Elizabeth, 29 years old
I had 14 extra pounds. I stayed on a diet for 15 days. Of course, a diet requires enormous exposure. It was hard, especially at the beginning, but I set myself a goal that justified the methods))). I don’t like egg white, because my morning diet included cottage cheese, which I diluted with kefir. I had a snack between breakfast and lunch, coffee or tea. The meat alternated: one day ate chicken, the next day beef, then fish. I am very pleased with the result. I lost weight in the warm season, so after a diet I did without a gym. She did morning and evening runs, she shook all parts of her body at home. After a diet, 2 kg returned, I adhere to proper nutrition.
After the birth of two children I gained 25 kilograms. When I finished feeding my youngest child, I began to try different diets. There was no particular result, as there was not enough willpower. Then I got tired of it all in order, pulled myself together. It lasted twenty days. Frankly, this is very difficult. There was weakness, at times - dizziness. It’s good that mom helps to sit with children, as sometimes there wasn’t enough strength. The result is 18 kg, there is still work to do. I do not sit on strict diets anymore. I visit the gym, and every weekend we ride a bike with my husband. I follow the food strictly, I really do not want to lose the result.
In twenty days I took off - 19.2 kg. The skin is not sagging. And then I began to eat right, but gradually. First I went out of the diet on juices for three days, then on apples. Further, I adhered to proper nutrition, I did not gain weight, only 100-200 grams. Lose weight on one water. There are no health problems, but the fact that it is dangerous is nonsense, just learn how to lose weight correctly.
I lost weight on this diet in 20 days for 15 kg, I don’t gain weight, but everyone should remember that since you have recovered and lost weight you need to eat and run properly for at least half a year, as I do after this diet. I have lost weight and am now not only adhering to proper nutrition, but also devote time to physical activity in order to consolidate the result.
The Kremlin method of losing weight has long and firmly taken a leading position among the most popular diets. This is due to the fact that it allows you to completely lose 5-8 kg per week without starving, and if you follow the option for 20 days, weight loss can be 15-18 kg. In this case, the greater the initial body weight, the faster it is lost. But, since the Kremlin diet is a protein diet, it has a number of contraindications and is only suitable for healthy people who are overweight. This technique is especially not recommended for kidney diseases and during pregnancy.
The essence and rules
The essence of the Kremlin diet is the almost complete rejection of high-carb products, which are the main suppliers of energy. By limiting their use, you can force the body to extract it from its own body fat, which will ensure an active process of losing weight.
The uniqueness of the Kremlin methodology is that there is no need to count traditional grams or calories. It uses a special table of scores (or cu - carbohydrate units that correspond to the amount of pure carbohydrates in grams) assigned only to products containing carbohydrates.
For weight loss, you need to make your daily diet in such a way as not to exceed the norm of 40 at. e., and subject to the 20-day option - at 20 at. e. After reaching the desired weight for its further retention, the daily norm of points can be increased to 40-60.
In order to lose weight as efficiently as possible, it is recommended to gain 20 g of carbohydrates at the expense of healthy products, primarily vegetables. They are suppliers of fiber, vitamins and minerals, therefore, ensure the normal functioning of the intestine, which is most important when observing the protein program of weight loss.
All products containing a lot of carbohydrates for the period of weight loss should be excluded. Prohibited on the Kremlin diet include:
- any sweets
- bakery products,
- cereals, pasta,
Such a diet program is ideal for people who are used to eating animal proteins, primarily meat, fish, eggs, hard cheese, since they can be consumed in any quantities without limiting the amount of servings and the frequency of their intake. This completely eliminates the appearance of hunger, which is characteristic of most other diet programs.
A mandatory requirement of the Kremlin diet is a plentiful drink - you need to drink at least 2 liters of healthy fluid (pure water, herbal infusions, broth of wild rose) per day. This will ensure the maintenance of the necessary water-salt balance and the active removal of decay products.
Another great advantage of the Kremlin diet is a varied and free menu that can be independently prepared by combining various products within the permissible carbohydrate norm. At first, this approach seems complicated, but after a few days everything becomes clear, and the table is quickly remembered.
As a basis for preparing a daily diet, you can take an example of a menu containing 20 at. e .:
- breakfast - 150 g of cottage cheese (5 cu), scrambled eggs with sausage (2 cu), unsweetened coffee or tea (0 cu),
- lunch - 100 g of vegetable slices with dressing with olive oil (4 c.u.), 200 g of fish baked with mushrooms (1 c.u.), herbal infusion (0 cu),
- afternoon snack - 30 g of nuts (4 c.u.),
- dinner - 200 g of leafy vegetables (4 cu), chicken broth (0 cu), boiled chicken (0 cu).
When planning a daily menu, you can change dishes depending on personal food preferences. Moreover, carbohydrate-free products can be consumed indefinitely and at any time. Указаний по жирам нет, наоборот, считается, что чем жирнее продукт, тем меньше в нем углеводов. Но для здоровья лучше использовать более полезные растительные масла. Также не стоит впадать в крайности и полностью отказываться от углеводов, чтобы не нанести вред здоровью. Чем сбалансированнее будет меню, тем комфортнее станет диета для организма.
The diet of astronauts has nothing to do with space technology, although there is an opinion that astronauts ate such a system before sending space, if their weight did not meet the established requirements. But, most likely, this technique of losing weight is called so because of the need to have the same strong health as the astronauts and the people in this profession have great willpower that can withstand all restrictions.
The essence and rules
“Cosmic” weight loss, designed for 20 days, is based on two principles - protein nutrition and a decrease in caloric intake. This allows you to achieve high efficiency in terms of normalizing body weight, while avoiding muscle dystrophy. Provided that the program rules are carefully observed, 20 kg can be eliminated in 20 days.
The diet of astronauts is quite strict, has a large number of restrictions, differs in a monotonous and very meager menu. Therefore, to withstand it for 20 days will be very difficult and stressful for the body.
During the period of weight loss, several mandatory rules must be observed:
- completely abandon foods containing fiber and carbohydrates,
- do not use any flavoring additives - salt, sugar, seasonings, as well as vegetable oils and animal fats,
- consume at least 2.5 liters of clean drinking water,
- establish a 4-time diet, occasionally using a glass of low-fat kefir as a snack,
- reduce physical activity due to too low energy value of the diet, giving the body a feasible load (best of all - walking),
- be sure to take vitamin and mineral complexes.
It is impossible to lose weight according to the astronautical system in the presence of any chronic diseases or other serious health problems, as well as during pregnancy or lactation. But even in completely healthy people, such methods of losing weight can cause the development of a metabolic disorder - ketoacidosis, so you can observe them no more than 1 time per year and no more than 20 days.
The diet of the "astronauts" is very uniform and does not change during the entire process of losing weight. Food should be taken at the same time 4 times a day, without deviating from the following menu:
- breakfast - 1 egg (boiled or fried without fat), 200 ml of lactic acid drink, a cup of coffee without sugar,
- lunch - 300 g of chicken, 500 ml of chicken stock, 200 ml of lactic acid drink, a cup of coffee (optional),
- afternoon tea - 200 ml of a lactic acid drink, tea or coffee,
- dinner - 200 g of cottage cheese, 200 ml of lactic acid drink.
You cannot make corrections in the menu. All lactic acid products must be non-greasy. To withstand 20 days of nutrition according to the specified scheme is quite difficult, but still possible. After this, it is extremely important to get out of the diet correctly:
- first you need to add porridge to breakfast, preferably oatmeal, and to dinner - vegetable or fruit salad,
- after 3-4 days for lunch, you can introduce vegetables or fruits,
- a few days later - porridge for garnish.
It is recommended to refuse all junk food as long as possible in order to consolidate the achieved results and develop the right eating habits.
A diet on animal proteins is a real find for those who love meat, fish, milk. All protein weight loss methods are considered the most effective both in terms of the amount of weight lost and the comfort of compliance. They allow you to feel vigor and activity during the entire process of losing weight, without suffering from a constant feeling of hunger.
The essence and rules
The action of the 20-day protein diet is aimed at saturating the body with high-protein foods, minimizing the amount of carbohydrates consumed, which will cause metabolic stress and energy deficiency. Under such conditions, the body will begin to draw energy from its fat depots, extracting glycogen stores. In this case, weight loss will first go through the removal of excess fluid, and then - burning fat and partially muscle mass.
The diet during the period of weight loss in the protein system will be very limited in the selection of products, but the portions remain rather large. Due to this, and also due to longer digestion of protein foods, hunger on such a diet is practically absent.
There are not many rules and requirements for the protein technique:
- you need to eat food 5-6 times a day, the last meal - at least 2 hours before bedtime,
- all foods must be non-greasy
- mandatory is the use of at least 2 liters of pure water,
- the entire period of weight loss you need to take multivitamins.
The observance of these rules and protein nutrition will result in a loss of 15–20 kg in 20 days. Moreover, exceeding the specified period is prohibited, so as not to provoke a serious deterioration in health. It should also be borne in mind that the use of a large amount of protein gives a significant burden on the kidneys, creates an imbalance of vitamins and minerals, and can cause disturbances in the digestive tract.
The diet of a 20-day protein diet is divided into two periods. In the first 6 days The menu should be as follows:
- breakfast - unsweetened tea or coffee,
- lunch - 2-3 boiled eggs, 1 apple,
- lunch - boiled lean meat,
- afternoon snack - hard cheese,
- dinner - low-fat kefir.
A feature of these days is a complete rejection of water. That is, the rule of mandatory heavy drinking does not apply here.
In the next 14 days, the menu changes. The example shows only 3 meals, but they should be 5-6 due to the addition of snacks, for which 200 ml of low-fat kefir can be used. If the menu does not indicate the allowable portion size, then the dish can be consumed indefinitely (until lightly saturated).
- morning - unsweetened coffee,
- lunch - 2-3 boiled eggs, 150 g of stewed cabbage,
- evening - boiled fish.
- morning - unsweetened coffee,
- lunch - 150 g of vegetable salad, boiled fish, <>