If you decide to lose 20 kg in a month, it is recommended to first consult a doctor. If there are no chronic diseases, such a sharp weight loss is acceptable.
To do this, certain restrictions are introduced into the diet and sets of physical exercises are performed. With the right approach, in a short period of time you will not only be able to get rid of extra pounds, but also improve your health.
- Menu
The best diets
Even with a sharp weight loss, it is recommended to resort to those methods that not only help you lose weight quickly, but also do not harm the body.
The exact program of any, even the best, diet is compiled by a specialist in accordance with the individual characteristics of a person - health status and lifestyle.
Mono-diet
The essence of an effective technique comes down to using only one specific product. The following diet variations are possible:
- apple;
- rice;
- potato;
- curd;
- kefir;
- chocolate and others.
The main advantage of this method of eating is that practically nothing needs to be prepared - kefir, apples, cottage cheese do not need additional processing, and they are easy to take to work.
It is recommended to adhere to a mono-diet for no more than three days. But you can repeat it over the course of a month to achieve the desired result.
Diet of Kim Protasov
The technique boils down to eating only raw vegetables and low-fat fermented milk products. This is also a fairly strict diet, but balanced in the content of micro- and macroelements and vitamins.
Its main disadvantage is that it is contraindicated for diseases of the gastrointestinal tract, as well as for people who play sports. The body does not store glycogen, and muscles are destroyed.
Separate food
Separate nutrition has proven itself well. It is designed not only for 1 or 2 months, but also for 90 days.
Protein days alternate with carbohydrate, starch and vitamin days.
For each period of the diet, a certain set of products is allowed:
- In protein - proteins, but only one type: meat, fish or milk. Bread is allowed.
- In starchy foods - legumes, boiled rice, vegetable salad.
- For carbohydrates - any porridge, maybe chocolate (a small piece).
- For vitamins - any fruit.
It is recommended to start with a protein day.
For a starchy day, it is especially important to choose recipes for healthy dishes that do not lead to weight gain.
Potato salad
For 2 jacket-boiled potatoes you need to take:
- 1 onion;
- 100 g of lettuce;
- Apple vinegar;
- vegetable oil.
Preparation:
- Potatoes are cut into cubes.
- Mix it with onion half rings and chopped leafy greens.
- Season with sauce from 1 tbsp. l. oil mixed with a little apple cider vinegar.
Spicy rice
For 120 g of boiled long grain rice take:
- 1 tbsp. l. vegetable oil;
- 1 onion;
- 2 cloves of garlic;
- spices to taste (it is recommended to take paprika and black pepper);
- tomato juice or homemade tomato paste (to taste).
Preparation:
- Chopped onions are lightly fried in vegetable oil.
- Add washed rice and spices.
- Fill with water.
- Cook until done.
- Add tomato juice and or paste and bring to a boil.
- If desired, decorate the dish with herbs.
These dishes are also suitable for a healthy diet if a person does not want to stick to a diet, but plans to gradually lose weight.
Celery diet
Most methods based on one product are designed for a short-term period, but the effect is unstable. Celery is different in that it allows you to get long-lasting results. In fact, this is not a diet as such, but a fasting nutrition system.
It is designed for 2 weeks. But if after the first week you managed to lose 7-10 kg, then you can take a break for 14 days and then repeat the diet for another week. Then you can lose up to 20 kg in a month.
Celery is a product that is useful for both men and women, regardless of age. Vegetables are recommended even for children as a dietary product. It contains zinc, phosphorus, potassium, calcium and other elements.
Despite the fact that celery is a starchy vegetable, it contains few calories in the stalks and in the root - 18 kcal per 100 g.
Celery allows you to lose weight without stress, since the body does not experience hunger.
The petioles can be added to salads raw or stewed, and the root can be boiled or baked.
Before using the celery diet, it is recommended to consult a nutritionist.
Menu
A sample menu for the week looks like this:
| Day of the week | Diet |
| Monday | Throughout the day - celery soup and for snacks - any vegetables except bananas |
| Tuesday | Celery soup and any vegetables in the form of salad |
| Wednesday | Celery soup throughout the day, vegetable smoothies for snacks, 1-2 boiled jacket potatoes for dinner |
| Thursday | Celery soup, for each snack - one banana, as well as a glass of kefir |
| Friday | Celery soup, for lunch and dinner - 200 g of boiled chicken or fish (you need to choose one), fresh tomatoes |
| Saturday | Celery soup throughout the day, for lunch - 350 g of oven-baked chicken breast, fresh vegetable salad |
| Sunday | During the day - celery soup, for dinner - 100 g of boiled rice, a portion of fresh vegetables |
Then the nutrition program is repeated. The soup can be eaten in unlimited quantities.
It is recommended to drink more fluid, at least 2 liters per day. This rule is especially important on days when you are supposed to eat meat or fish.
Celery soup
The main dish of this diet is celery soup. There are different recipes for its preparation.
With the classic method, for 200 g of celery root take:
- 2 green sweet peppers;
- a small head of cabbage;
- 4 onions;
- 6 tomatoes;
- 1.5 liters of tomato juice;
- 0.45 kg green beans;
- 5 pieces. carrots.
Preparation:
- Vegetables are chopped.
- Celery is grated on a coarse grater.
- Place it in a saucepan.
- Pour in tomato juice.
- Add salt and spices.
- Bring to a boil.
- Cover the dish with a lid and cook over low heat for another 10 minutes.
Low calorie diet with honey water
Sometimes, in order to lose weight without harm to your health, it is enough to simply speed up your metabolism. A low-calorie diet with honey water helps to do this.
Prepare honey water as follows:
- Add 1 tbsp to 1/2 cup of warm water. l. honey and mix thoroughly.
- Squeeze a few drops of lemon juice into the mixture.
You need to drink a portion of honey water half an hour before breakfast and another one in the evening, 40-60 minutes after dinner.
If you follow a low-calorie diet, this will help start metabolic processes and reduce weight by 20 kg per month. This is a fairly strict nutritional system, but in general it contains all the beneficial substances and minerals that the body needs.
A sample daily menu might look like this:
| Day of the week | Diet |
| Monday |
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| Tuesday |
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| Wednesday |
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| Thursday |
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| Friday |
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| Saturday |
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| Sunday |
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This diet can be followed for the entire month. At the same time, do not forget about physical activity. With a low-calorie menu, it is enough to walk a lot or swim in the pool.
Action plan
Before losing 20 kg in 20 days or longer, you must have a strong and conscious desire. Confidence in success is almost a victory. After the current state of the body has been assessed, and the number of extra pounds that need to be gotten rid of has been determined, we proceed to the following plan:
- We set a clear goal, namely, to determine the ideal body weight. This is a kind of landmark. He will help you in your difficult task. Don't listen to advice, don't read reviews on the Internet, listen to yourself. Your body is the best advisor that will always tell you how to act correctly.
- If you don’t yet know how to lose 20 kilograms, don’t take any active action and don’t rush from the frying pan into the fire. We decide on the most preferable diet. Fermented milk products aren't your thing? Then it’s hardly worth opting for the kefir-curd diet. Take vegetables or fruits as a basis (in fact, there are a lot of diet options).
- Exercise will help you lose weight quickly. They are one of the key elements of losing weight. There is no need to train a lot or often. It is enough to devote 30 to 50 minutes a day to this. Otherwise, overtraining cannot be avoided (hence loss of strength, bad mood, problems with sleep).
- We buy a notebook in which we will record our achievements every day. In addition, we purchase floor scales. They will help you navigate better.
- We decide on the day of the week when you will take a step towards your ideal body and attractive figure. It is not at all necessary to postpone it to Monday or the period after holidays. If you want to lose weight, start immediately (without excuses or conditions).
All of the above items are required. To quickly lose 20 kg in 3 months, you must know how to do it correctly.
The best foods for weight loss
There is a list of weight loss foods that should be included in at least one meal:
- Oatmeal. It is recommended to prepare it from cereals, but flakes are also suitable - they also contain a lot of fiber. It is recommended to cook them in water, but add honey or red berries.
- Apples. They contain pectin, which helps improve digestion and prevents fat storage, and these fruits also regulate blood sugar levels.
- Tomatoes. They contain lycopene, an antioxidant that helps you lose weight and has beneficial effects on your health.
- Avocado. The fruit contains monounsaturated fats that stimulate metabolism.
- Dairy products . First of all, these are natural yogurt and cottage cheese, which contain protein - the main building material for cells. They help normalize blood sugar levels and improve the functioning of the gastrointestinal tract.
- Citrus fruits, especially grapefruits. Even if you don’t take any further action, you can eat half a grapefruit every day and lose at least two kilograms after 2 months.
- Legumes. These are valuable sources of plant protein that help normalize blood sugar levels.
- Hot peppers . It speeds up metabolism and promotes fat burning.
Among low-calorie foods, doctors recommend buckwheat and rice - they normalize digestion and are not stored in fat reserves. To lose weight, you need to drink green tea, which contains 0 kcal, but is rich in antioxidants.
How to lose weight for a child?
The child’s body grows and develops, so losing weight at this time has a number of features. The main thing is not to suddenly deprive him of sweets and favorite foods, as this will only cause a protest. If he is already accustomed to the fact that he receives 3-4 candies a day, and drinks tea with 3 spoons of sugar, then you need to first remove one spoon of sugar and candy, next week another spoon, etc.
You cannot completely ban chocolate and sweets that children love so much. Otherwise, they will either begin to use them in secret, or compensate for this deficiency in adulthood.
The child should eat small meals. Three main meals and no more than two snacks are needed per day. It could be an apple or toast with cheese, a glass of yogurt or berries, but not candy or a bun.
It is important not to eat in front of the TV, as the child gets carried away and does not control his appetite.
It is necessary to teach the child to weigh himself so that he can control the process himself. Moreover, many children, when they see results, try to support them themselves.
Children inherit metabolic rate, but not excess weight. They may also imitate the habits of adults. Therefore, parents need to reconsider their eating behavior, listen to the advice of experts and switch to a healthy diet without fast food.
Diet for 30 days - how to really lose weight in a month: menu, reviews and results
For those who need to lose quite a lot of weight - over 10-15 kilograms - various types of express diets are not suitable. Even with a high rate of weight loss - about 0.5 kg per day - you will have to sit on a limited diet for at least 2-3 weeks. The best choice in this case would be a diet designed for a month.
There are several options for monthly diets: “diet for 30 days”, “Fairy Tale”, etc. Most of them are not very convenient to implement, since they have a clearly written menu for all days. But not everyone can afford to eat strictly on a schedule and organize meals all week. The most flexible and at the same time the most effective diet is the diet of singer Jessica Simpson.
The content of the article:
Simple secrets
The Jessica Simpson diet was invented by the singer herself, who gained too many extra pounds during pregnancy. The tough touring schedule did not give her the opportunity to relax; she needed to get back into shape as soon as possible. At the same time, a small child and intense work did not allow me to follow a clearly prescribed diet.
An effective weight loss diet from Jessica Simpson is based on a sharp reduction in caloric intake and the almost complete exclusion of high-carbohydrate foods and fats. The singer combined a meager diet with active physical activity, which did not allow the body to slow down its metabolism too much.
Basic Rules
In order for a strict monthly diet to bring maximum benefit, you must remember and follow the following rules:
- Eat only permitted foods and only in limited quantities.
- Drink at least 2 liters of pure still water per day.
- Freshly squeezed juices from fruits and vegetables are beneficial, but you need to consider the calories they contain. You can drink a glass of this juice instead of a vegetable salad.
- Only boil or steam food, avoid frying completely.
- The use of spices that burn fat is encouraged: cinnamon, curry, red pepper, garlic. But in small quantities, they increase appetite.
- Be sure to find time to do at least a minimum set of physical exercises.
- Set yourself up to stick with the whole diet until the end, and not end it after losing a few kilograms.
Compliance with these recommendations is necessary to maintain normal metabolic levels. This helps maintain the results obtained after leaving the diet.
Advantages and disadvantages
It cannot be said that such a strict monthly diet is good for health. It is especially harmful to abruptly interrupt it and overeat after it ends. The diet cannot be recommended for nursing women, or those weakened after illness. An absolute medical contraindication is any problems with the gastrointestinal tract and the presence of chronic diseases, even in remission. In fact, this diet is suitable only for absolutely healthy people.
But it also has its advantages.
If you fully comply with all the rules and recommendations, it allows you to perfectly cleanse the body and relieve the digestive system. The diet does not require additional vitamin supplements, since the diet is rich in vegetables and fruits. A large amount of fluid consumed allows you to quickly remove accumulated waste and toxins. Therefore, after a month, many note an improvement in the condition of the skin and the whole body as a whole.
Jessica's menu
The diet begins with fasting days - from 3 to 5 (as long as you can stand it). During this period, you can only eat green smoothies made from apples, celery, and spinach. From dry food - no more than 100 grams of rye crackers per day.
For the next 4 weeks, the following are completely excluded from the diet:
- coffee, tea and all types of alcohol;
- vegetable and animal fats;
- fast food and semi-finished products;
- cakes, sweets, confectionery;
- sweet fruits: bananas, raisins, grapes, mango;
- starchy vegetables;
- white bread, pastries, pasta.
For two weeks after fasting days, two main meals are allowed, at approximately equal intervals. You can drink as much water as you like in between. If you want to eat too much, chew a lettuce leaf, a slice of cucumber or a rye cracker.
The menu consists only of low-calorie and low-fat protein products:
- white meat;
- lean fish;
- egg whites;
- green vegetables;
- unsweetened fruits.
In one meal you can eat no more than 200 grams of vegetables and 100-150 grams of meat or fish. Starting from the third week, another meal is added, but the diet does not change.
You also need to exit the diet very smoothly. You can add 1-2 additional foods to each meal. The prohibited list remains in effect for at least another 4 weeks after the end of the diet. This will allow you to consolidate the results and form healthy eating habits.
Minus 30 kilograms
Reviews and results of Jessica Simpson losing weight on the diet are mostly positive. It really allows you to lose 10 to 20 kilograms in a month. The most difficult times are the fasting days and the first week. The feeling of hunger during this period is very strong and is constantly present. However, already from the second week the stomach contracts and appetite decreases. The body has time to get used to a meager diet, and by this time the weight decreases by 3-5 kilograms.
With an increase in physical activity (even doing a small and simple set of exercises or an hour's walk is enough), the rate of weight loss does not slow down in the second week, as with most other diets.
Those who have endured the diet marathon to the end note that cravings for unhealthy foods practically disappear and the subsequent transition to a healthy diet is easy. The Jessica Simpson diet is really your diet if you are psychologically ready to overcome the first difficulties and maintain the results. Otherwise there is no point in starting.
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How to lose weight for a teenager?
If a teenager wants to lose weight, there is no need to stop him. But we need to make sure that he doesn’t make mistakes on the way to slimness.
Basic rules for losing weight:
- Strict, grueling diets are not suitable for a teenager. The body at this age is still growing. Therefore, a child 13-15 years old should receive 2-2.5 thousand kcal per day. It is necessary to explain to a teenage girl that a deficiency of nutrients will negatively affect the condition of the skin, hair and nails, and can even affect sexual function.
- You can't constantly experiment with diets. Short-term mono-diets are not the best solution, especially since then the weight quickly returns. And you can spend fasting days on weekends, and quite varied ones - on cottage cheese, vegetable salads, fruits.
- Meals should be fractional. Many teenagers believe that skipping breakfast or lunch will help them lose weight. Breakfast should account for up to 40% of the total calories per day. Between breakfast and lunch there must be a snack - a handful of nuts, a few fruits, dried bread or biscuits.
- Proteins must be present on the menu. At 12-15 years old they are especially important. The norm is 2 g of protein per kilogram of body weight.
- You can’t give up carbohydrates, because the brain requires them and their absence affects your study results. The norm is 4 g of carbohydrates per kilogram of weight. But these should not be cakes or chips, but whole grain cereals, fruits, etc.
- The child should get fats from meat, fish and nuts.
It is important to drink enough liquid - 1.5 liters of still water.
A teenager should not ignore sports activities. Ideally, they should be daily - a morning jog, an afternoon swim, a bike ride in the park. For normal development of the body, you need to devote at least 40 minutes a day to such physical activity. And in order to lose 20 kg, at least 1.5 hours a day.
Chronic lack of sleep slows down the digestion of food, especially carbohydrates, and metabolism. Regular 8-9 hours of rest will help you get rid of extra pounds faster.
How to lose 20 kilograms
Many diets have been created for quick results, many of them are designed for a long period.
Real tips on how to lose 20 kg in a month without severe damage to your health:
- eat fractionally and in small portions, balance the diet (calculate proteins, fats and carbohydrates);
- drink at least 1.5-2 liters of water per day (not juice or tea);
- do physical education;
- follow the diet for a long time and continuously (without failures or breaks);
- remove high-calorie sweets, fast food, processed foods, sugary drinks and alcohol from your diet;
We recommend reading the article on how to give up sweets.
The surest way to lose weight urgently is to go on a mono-diet, but it is not a fact that the lost kilograms will not come back with an increase.
To lose weight forever, you just need to reduce your caloric intake to 1200-1500 and follow the rules described above. The more you exercise, the faster you will lose weight. At first, the weight will come off quickly, as excess moisture will leave the body. After a few days or 1-2 weeks, the weight will return for a few days. This is called the “plateau effect”; this phenomenon is normal when following a diet. You just need to wait a few days until the weight continues to come off.
How to lose weight without dieting?
It is possible to lose weight without dieting. To get rid of extra pounds, strict restrictions are not needed. But you need to eat right, not skipping breakfast, lunch and dinner.
Every day there should be 3 protein dishes on the table (cottage cheese, eggs, lean meats), 3 servings of non-starchy vegetables, 2-3 servings of fruit. And be sure to have a bowl of vegetable soup. With this approach, counting calories is not necessary.
It is recommended to bring food from home to work. In canteens and cafes, they usually add more salt, sugar and fat to their usual dishes.
To avoid eating anything unnecessary, you need to write down what you ate every day.
Strict diet for losing weight by 20 kg
The most effective diets for losing weight by 20 kilograms are mono-diets like buckwheat, protein or drinking. The diet must be combined with training. Cardio exercises such as running, cycling, swimming or elliptical training are best.
An important condition of the diet is the combination of physical activity and diet. With a sedentary lifestyle, the kilograms will fall off much more slowly. You also need to drink a lot and eat small meals.
Gymnastics at home
Gymnastics can be done at home. Even a light set of exercises will help you lose weight when combined with proper nutrition.
Simple gymnastics consists of the following exercises:
- Starting position - standing, feet shoulder-width apart, hands with a rolled towel placed behind the back so that it is between the shoulder blades. As you inhale, lift the towel up, and as you exhale, return to the starting position. Repeat the exercise 20 times. This is beneficial for the chest and back muscles.
- The starting position is the same, only the arms are extended forward, the rolled towel is at neck level. As you inhale, raise your arms above your head, and as you exhale, lower them. Repeat the exercise 10 times.
- Starting position: standing, folded towel again held behind shoulders. As you inhale, bend to the right, keeping your hips motionless. As you exhale, return to the starting position. Repeat 20 times in each direction.
- In a standing position, cross your legs. Inhale, raise your arms, exhale, turn your body to the left. Repeat 10 times in each direction.
The last two exercises are useful for reducing your waist size.
How to consolidate the result?
To avoid weight gain, you must follow the same rules as with a limited diet, but not so strictly. Even after gradually leaving the diet, you should maintain the small volume of portions that has already become habitual. We must continue to maintain the principles of a balanced diet, getting protein, fiber, and fruits (except bananas and grapes) every day.
Physical activity is equally important. You can do morning exercises, go to the pool or dance. It is important to exercise at least 1 day a week.
