The 10 kg weight loss diet in 20 days has gained certain popularity due to its high level of efficiency, as well as the proposed dietary features. Let's get to know her better.
Rule
The presented diet offers some simple rules, the following will achieve the desired results:
- Eating must be carried out after every three hours.
- The latest dinner must be from evening to 8 pm.
- On an empty stomach, you should drink warm water in one glass where you can add a spoonful of honey or lemon juice. This procedure will establish the stomach in the work mood.
The general rules for following the diet have been presented above. However, there are still some basic rules.
The replacement rules
The essence comes to the absence of breakfast, day or evening after every four days. However, one cannot leave the same food.
Following this rule will allow you to lose 20% in the first decade. The effect is achieved due to decreased appetite and unpredictable calorie burning.
Calorie rules are rules
It consists of food consumption, characterized by the minimum level of calorie content.
Product
The distinctive feature of the diet presented is a variety of food products available for use:
- Apples are a true product of diet, as they have no fat, and also saturated with useful vitamins and minerals. Priority should be given to green apples, as they contain less sugar. But in large quantities there are iron and vitamin C. to improve apple efficiency, they must be consumed before each meal and combined with the sour -milk category product.
- The fruits of citrus are represented by a wide range of fruits. All citrus fruits help reduce the amount of insulin in the blood, which is a bit of a hungry. Grapefruit has anti -addictive properties. To enhance its actions on the body, use a bitter movie that covers pulp.
- Vegetables, which are various types of cabbage, cucumbers, tomatoes, herbs and more. They contain a large number of fibers that improve the digestive system.
- Porridge. The most useful and effective use of cereals from buckwheat and oats. They improve the operation of the digestive system. Porridge should cook exclusively on water without adding salt or butter.
- Fish. Here, priority must be given to low fish. The ideal option is COD - a true product - a diet for illness and problems with the digestive system.
- Cheese and cottage milk. They are mandatory, because in large quantities there are calcium that contributes to effective weight loss.
- Green tea is effective against toxins and improves metabolism in the body. During the day, you need to drink 4 simple cups of tea.
Diet 12/12
The power system, designed for 12 days and lost 12 kg, actually, 12 days unloading a separate mono. Their menu is made in such a way to exclude the emergence of a strong hunger, but at the same time create a calorie deficiency needed for weight loss.
The essence and rule
The "12 -day - minus 12 kg" program is based on the following principles:
- More than daily, 1 kg of excess weight should go;
- This technique is only suitable for healthy people who have no health problems;
- It is recommended to use it in the autumn.
In addition, during the course, it is necessary to adhere to the general rules of weight loss:
- do not eat after 18: 00;
- Drink from 2 liters of water;
- Excludes salt and sugar from the diet.
The 12/12 diet is quite effective and changed by both days and in their composition. Therefore, despite taking into account the need for strict preservation of the proposed menu, it is comfortable.
During weight loss, it is recommended to perform simple physical exercises daily or take a walk. If you want, you can repeat the course with a 2 -month break, but the ideal choice once a year.
The accurate menu
The daily diet is designed in such a way to ensure a stable weight loss. The additional bonus is the result of a relatively sharp weight loss, the skin is not sagging.
You can only use the product registered in the menu. In 20 minutes before breakfast, you always need to drink 1 tbsp. L. filtered sunflower oil, with the help of activated metabolism, is better absorbed by food, and the skin remains elastic. It is also recommended to take vitamin-mineral complex to support the body.
The diet based on the principle of "12/12" is as follows:
1 - In Kefir - all day you need to use:
- low -fat (1-2. 5%) kefir -1 l;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
2 - on fruits:
- Orange - 4-6 pcs. Depending on the size;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
3 - On cottage cheese:
- Low -Fat cottage cheese - 500 g;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
4 - on vegetables -
- Caviar from zucchini - 1 l;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
5 - on chocolate:
- Black chocolate (from 70% cocoa) - 100 g;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
6 - on an apple:
- Green apple - 1. 5 kg;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
7 - on cheese:
- Adygea cheese - 300 g;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
8 - on vegetables - fresh fresh:
- tomato juice - 1 l;
- Green vegetables - unlimited;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
9 - About fish:
- Low -Fat Fish - 400 g;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
10 - on salads:
- Cucumber salads, cabbages and tomatoes with parsley and celery, slightly advised and 1 tbsp. L. Refined sunflower oil - unlimited;
- Mint or chamomile tea - 2 cups.
11 - On cottage cheese:
- Low -Fat cottage cheese - 500 g;
- Mint or chamomile tea - 2 cups;
- Filtered sunflower oil - 1 tbsp. L.
How to lose weight in 20 days of exercise. How to lose 20 kg - diet and exercise
Losing weight by 20 kg at home - achieving goals for any girl. But for this, you need to not only find strength to leave bad habits, but also visit a doctor, think on the class with the coach and understand that it is not possible to lose weight in a week and it will be very unsafe. But losing it at least a month or two is a bit real, and at the same time you can't be afraid of the consequences of the body. But after it should take a long time, do not stop the class and not reject proper nutrition.
Stage of preparation
- Measure excess weight loss, estimated the exact amount of kg allowed to lose the norm. To do this, carry out the calculation on the BMI system and realize the grade received.
- Go to doctors and nutritionists, consult with them and get instructions for the exam. Prior to radical weight loss, it is advisable to know about chronic diseases, possible disorders. This will avoid problems in the future.
- Get suggestions on optimal terms. It's beautiful if you have time and you can do it the same. Worse, when you must lose 20 kg immediately. However, the express method will negatively affect you and after they need a long recovery period.
- Visit the gym, consult a coach or other expert in this area about the right training schedule. It is very difficult to choose it yourself, as well as determine the level of load available to you.
- Go to the cosmetics salon, ask for the program and how to lose weight they can offer. Here, continue from your financial capabilities. The same wrap can be done by experts and at home.
- After receiving all the suggestions, create a graph taking into account the time required.
- Here it is important to say some words about weight loss time. It is not enough to waste such a great weight, even with lowered obesity, one and three weeks are not enough. It is optimal to spend from two months to six months.