A 10 kg weight loss diet in 20 days has gained particular popularity due to a high degree of efficiency, as well as the characteristics of the proposed diet. Let's know better.
Standards
The diet presented offers several simple rules, following which will achieve the desired result:
- Eating must be done every three hours.
- The last dinner must be at night until 8 pm.
- In an empty stomach, you must drink warm water in the amount of a glass in which you can add a tablespoon of honey or lemon juice. This procedure will establish the stomach in the mood.
The general rules to follow the diet previously presented. However, there are still a couple of rules that are fundamental.
The alternation rule
The essence is reduced to the absence of a morning, daytime or dinner meal after each period of four days. However, one cannot abandon the same meal.
Following this rule will allow you to lower excess weight by 20% in the first decade. The effect is achieved due to a decrease in appetite and irrevocable combustion of calories.
The rule of calorie is the rule
It consists of food consumption, characterized by a minimum degree of calorie content.
Products
A distinctive characteristic of the diet presented is a wide variety of food products available for consumption:
- Apples are an absolutely dietary product, since they lack fat, and are also saturated with useful vitamins and minerals. Preference should be given to green apple varieties, since they contain less sugar. But in large quantities there are iron and vitamin of Group C. To increase the efficiency of apples, they must be eaten before each meal and combined with products from the sour milk category.
- Citrus fruits are represented by a wide variety of generalized fruits. All citrus fruits help reduce the amount of insulin in the blood, which to some extent suppresses the feeling of hunger. Grapefruit has anti -enhanced properties. To improve your body action, use a bitter film that covers the pulp.
- Vegetables, namely, different cabbage varieties, cucumbers, tomatoes, herbs and others. They contain a large amount of fiber that improves the digestive system.
- Porridge. The most useful and effective use of sarracene and oat wheat cereals. They improve the functioning of the digestive system. The porridge must be cooked exclusively in water without adding salt or butter.
- Fish. Here, preference should be given to varieties of low fats. The ideal option is the COD, an absolutely dietary product recommended for diseases and problems with the digestive system.
- Castel and milk. They are mandatory, since in them in large quantities there is calcium that contributes to effective weight loss.
- Green tea acts effectively toxins and improves metabolism in the body. During the day, you must drink 4 medium tea cups.
12/12 diet
The energy system, designed for 12 days and a loss of 12 kg, is, in fact, 12 days of separate discharge monkey. Its menu is done in such a way that it excludes the appearance of a strong feeling of hunger, but at the same time creates the deficiency of calories necessary for weight loss.
The essence and rules
The "12 days - less 12 kg" program is based on the following principles:
- During each day, 1 kg of excess weight must be left;
- The technique is adequate only for healthy people who do not have health problems;
- It is recommended to use it in the autumn-winter period.
In addition, during the course, it is necessary to adhere to the general rules of weight loss:
- Do not eat after 18: 00;
- drink 2 liters of water;
- Exclude salt and diet sugar.
The 12/12 diet is quite effective and varies in both days and in the composition of each of them. Therefore, even taking into account the need for strict observance of the proposed menu, it is comfortably tolerated.
During weight loss, it is recommended to perform simple physical exercises daily or give standing paths. If you wish, you can repeat the course with a 2 -month break, but the ideal option is once a year.
Precise menu
The daily diet is designed in such a way that it guarantees a uniform stable weight loss. An additional advantage is that as a result of a fairly acute weight loss, the skin does not sink.
You can use only those products recorded in the menu. In 20 minutes before breakfast, you always need to drink 1 tablespoon. l. Refined sunflower oil, with the help of which metabolism is activated, is better absorbed by food, and the skin remains elasticity. It is also recommended to take mineral vitamins to provide support to the body.
The diet in the principle of "12/12" is as follows:
1 - In Kefir - throughout the day you need to use:
- Low -fat kefir (1–2. 5%) - 1 L;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
2 - In fruits:
- Orange - 4-6 PC. depending on the size;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
3 - In cottage cheese:
- Cabin under fat - 500 g;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
4 - In vegetables:
- Caviar del Calabacin - 1 L;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
5 - In chocolate:
- Black chocolate (70% cocoa) - 100 g;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
6 - In apples:
- Green apples - 1. 5 kg;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
7 - About cheese:
- ADYGEA Cheese - 300 g;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
8 - In fresh vegetables:
- Tomato juice - 1 l;
- Green vegetables - unlimited;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
9 - In fish:
- Low fat fish - 400 g;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
10 - In the salad:
- A cucumbers, cabbage and tomatoes with parsley and celery, slightly recommended and seasoned 1 tablespoon. l. Refined sunflower oil - unlimited;
- Mint or chamomile tea - 2 cups.
11 - In the cottage cheese:
- Cabin under fat - 500 g;
- Mint or chamomile tea - 2 cups;
- Refined sunflower oil - 1 tablespoon. l.
How to lose weight in 20 days of exercise. How to lose 20 kg - diets and exercises
Losing weight for 20 kg at home, achieving a goal for any girl. But for this, not only should I find the strength to abandon bad habits, but also visit doctors, think about classes with the coach and understand that it is unlikely to leave such a week in a week and that it will be extremely insecure. But losing it in at least a month or two is quite real, and at the same time you cannot be afraid of the consequences for the body. But even after you also have to take yourself for a long time, do not stop classes and do not reject proper nutrition.
Preparatory stage
- Measure the level of its excess weight, estimate the exact amount of kg that is allowed to lose to the norm. To do this, perform calculations in the BMI system and make the qualifications received.
- Go to the doctor and the nutritionist, see with them and get the instructions for the exams. Before this radical weight loss, it is advisable to learn about existing chronic diseases, possible disorders. This will avoid problems in the future.
- Get recommendations in optimal terms. It's wonderful if you have time and you can do it anyway. Worse, when you must lose 20 kg urgently. In any case, the express method will have a negative impact on you and after them it will require a long rehabilitation period.
- Visit the gym, see a coach or another specialist in this area with respect to the correct training schedule. It is extremely difficult to choose yourself, as well as determine the load level available for you.
- Go to the cosmetic room, ask what programs and means for weight loss you can offer. Here, come from your financial capacities. A specialist and at home can perform the same wraps.
- After receiving all the recommendations, take into account a graph taking into account the required time.
- Here it is worth saying some words about the moment of weight loss. It is not enough to rule out such a large weight, even with revealed obesity, one and three weeks are not enough. It is optimal to go from two months to six months.