Experts have compiled a large number of diets, but not all of them can help solve the problem of excess weight without causing harm to health. Very often the question arises: how to lose 20 kg in a month. To do this, you need to choose an effective diet, thanks to which the weight will decrease even at home. At the same time, keep in mind that people with an excess weight above the norm of 20-25 kg lose weight an order of magnitude easier than those who are only 5-10 kg more.
20 kg effective weight loss diets
To understand how to lose 20 kg in a month, you need to consider different diets, choose the most suitable one. Don't forget that dietary adjustments aren't enough. In parallel, you need to lead an active lifestyle.
In order for the protein, low calorie or any other diet to be effective, follow these guidelines:
- try to increase your intake of pure water to 8-10 glasses per day;
- stop overeating, as people with increased body weight eat about 30-50% more than the body needs;
- you shouldn't set hard bans or strict restrictions;
- start communicating with like-minded people so you have someone to share your results with;
- start walking more or, better yet, join a sports club.
Proteins
If you need a simple but effective diet for a month minus 20 kg, pay attention to the protein option. Observing this food system is much easier than others, but the main thing is to strictly adhere to a specific diet. Its main principles are the elimination of all foods and carbohydrates containing fat. It turns out that the store's bread, pasta, sweets (including sugar), potatoes, cereals and drinks need to be removed from food.
The diet should consist of:
- fish;
- lean meats such as chicken, turkey, rabbit;
- eggs;
- dairy products with a minimum fat content, for example, milk, kefir.
Low in calories
This method aims to burn excess body fat by reducing the consumption of high-calorie foods. The diet in this case is very extensive: neither meat nor dairy products are removed from it. True, this diet can exacerbate chronic diseases and is fraught with dizziness, weakness, irritability. Only completely healthy women and men can use it.
The daily routine plays an important role in such a food system. Frequent and fractional food intake relieves the strong feeling of hunger, which interferes with the process of eliminating excess fat. If you decide to stick to this weight loss system, don't eat fatty fish and meat, sugar, pastry and premium flour-based baked goods. A daily intake of 1400-1600 kcal is required, and the most severe option is 350-700 kcal.
Allowed:
- no more than 200 lean meat (boiled, baked, steamed) per day;
- 1-2 eggs (hard-boiled);
- 150 g of wholemeal baked goods;
- low-fat dairy products;
- unsweetened coffee and green tea;
- fruits, berries;
- vegetable soups.
Mono diet
How to lose 20 kg in a month is a question asked by many, especially by women who want to make their figure beautiful and attractive at any cost. One way is the citrus diet, which can be classified as a mono diet. Its features:
- The diet that must be followed for a month to obtain results is very strict.
- If we talk about contraindications, then this diet is not suitable for nursing mothers, pregnant women, the elderly and those who have hypotension and problems with the gastrointestinal tract, gall bladder.
- Calcium supplements are recommended for healthy people.
- Excessive low calorie content and hunger can lead to dizziness, but with the help of citrus, you can rest your body from preservatives and dyes.
Example menu:
- Breakfast: a glass of orange / grapefruit juice, a slice of black bread.
- Lunch: grapefruit, 2 kiwis, 150 g of boiled vegetable / vegetable soup.
- Dinner: 150 g of rye bread, 2 hard-boiled egg whites (or 120 g of lean meat), a glass of water with lemon.
- If a very strong feeling of hunger appears before going to bed, then it is permissible to drink water with lemon / unsweetened tea.
Diet minus 20 kg per month
To lose a lot of weight in an extremely short period of time, it is necessary to adhere to a strict diet and refuse constant snacks. For a diet that will help you lose 20 kg per month, you need to eat broccoli, apples, white cabbage, chicken fillet. Also, you can use the alternation rule, which involves avoiding one of the three meals. In this case, they need to be removed one by one.
Slimming menu
First you need to exclude sugar, seasoning and salt from the menu. You will need to drink at least 2 liters of water per day. Observing this diet, it is recommended to exclude excessive physical activity. When a strong feeling of hunger appears, it is allowed to drink some kefir. In addition, it is necessary to take vitamin and mineral complexes.
Menu:
- In the morning- a glass of kefir, a boiled chicken egg.
- In the afternoon- 400-500 ml of chicken broth, heap of boiled chicken (the skin must be removed), a glass of kefir.
- In the evening- 200 g fat-free cottage cheese / glass of kefir. If necessary, you can drink coffee without milk and sugar.
How to correct the result
It is one thing to answer the question of how you can lose 20 kg in a month and another is how to correct the result. To do this, you need to play sports, especially since the classes will help strengthen your health and motivate you to continue eating healthy food. Also, you will need:
- completely give up alcohol;
- forget the word "additive";
- drink as much water as possible;
- to regulate the eating process, so as not to be distracted by TV and other factors.
The correct way out of the diet
In order for a strong weight loss and an instant switch to the usual diet not to lead to negative health consequences, it is necessary to wisely exit the diet. To do this, gradually add to your menu 1-2 products from the category of those that were excluded during the diet. Ideally, these are fruits and vegetables (such as tomatoes), lean meats and medium-fat dairy products.
Don't eat fried and fatty foods! Also, take an active lifestyle - running, walking or dancing is best.
How to lose 20 kg in one month
First of all, keep in mind that lack or excess sleep can make it difficult to lose weight in a month. The fact is that during sleep (12. 00 to 4. 00) the body produces 70% melatonin, a hormone that helps break down fat. No matter which system you choose, skip the snacks! You shouldn't have cookies or buns at home, keep fresh fruit or dried fruit instead.
Also during the month, adhere to the following guidelines:
- do not add fat in the form of sauces / oils to food;
- boil the vegetables in water, not in broth;
- Drink more water, exercise:
- follow your exercise and diet regime;
- You can satisfy a strong feeling of hunger with salad, cucumber (raw, unsalted).
Calorie count
To lose weight in a month, you need to eat about 1000-1400 kcal per day. To calculate the nutritional balance that will help you lose weight, you need to determine the desired number of calories per body weight. At the same time, you should know that the basic metabolism of a man is 1 kcal / 1 kg of weight per hour, for a woman - 0, 9 kcal / kg. It turns out that if the desired weight is 65 kg, then the basal metabolic rate during the diet should be: 65 * 0, 9 * 24 = 1404 kcal.
BJU
The abbreviation BJU indicates the protein / fat / carbohydrate ratio in the daily diet. Knowing the daily rate, you can easily reach your goal in a month. The ratio of 1: 1: 4 is considered the norm, but in reality it is not entirely correct. To dry the body and lose weight, a 5: 1: 2/4: 2: 4 ratio is more suitable. To burn fat in a month, it is better to opt for 2-2, 5/0, 8-1 / 1, 2-2.
Sport
Regardless of whether you eat honey, ham, wholemeal bread or herbal tea, it is almost impossible to reach your goal in a month without exercise (at least minimal). Before class, be sure to warm up in the form of swinging legs and arms, turning your head, stretching, bending. Next, proceed with the complex:
- Press - 50 times.
- Slopes: 15 minutes.
- Squat: 30 times.
- "Bicycle" exercise - duration 4-5 minutes.
- Running in place - raise your legs as high as possible. The duration of one approach should be approximately one minute.
Pros and cons of rapid weight loss
To understand how to lose 20 kg in a month and unblock the colon at the same time, many try controversial methods. People use enemas, vegetable salads (such as "Broom"), fruit and the like. In general, the benefits of rapid weight loss are obvious, because it allows you to lose 10-20 kg in just 1 month. Thanks to special diets combined with little physical activity, you can tone your figure for the next summer season.
The cons are:
- lack of fat, proteins, carbohydrates, vitamins, minerals in the body;
- the digestive system and stomach begin to suffer from constant hunger;
- dizziness;
- weakness;
- nausea;
- heartburn;
- constipation;
- poor brain function;
- "circles" under the eyes;
- vision problems.