Method of astronauts, or How to lose weight by 20 kg in three weeks
Since the diet of astronauts "20 kg for 20 days" is quite severe and does not differ in variety and satiety, it is recommended to consult with a doctor before the beginning and start the weight loss process only if there are no contraindications. Those who have serious chronic diseases or problems with the intestine, it is better to immediately choose another program.
To support the body in tone throughout the course, you need to consume a rich mineral-vitamin complex and without fail to drink at least one and a half liters of filtered or thawed water daily. In addition, the diet requires strict adherence to the allowed menu and a complete rejection of spicy seasonings, sugar, salt, alcohol and high-calorie sweet foods. An acute feeling of hunger, quite possible in the first week, is allowed to quench a glass of lean (no more than 1.5%) kefir.
Physical stress throughout the dietary period to a woman is prohibited. They will need to resort only after the end of the course in order to tighten the skin and tone all the muscles. If the state of health suddenly worsened, and the body feels uncomfortable, you can shorten the program to 10 days or abandon it altogether.
Diet of cosmonauts: menu for the day
Since losing 20 kg is much more difficult than gaining this weight, get ready for severe restrictions in eating. It's the same and quite meagerly have to eat for as long as 20 days.
- For breakfast, you can eat one boiled or toasted egg without eggs and drink a standard (200 ml) glass of low-fat kefir or black coffee of medium strength without sugar, artificial sweeteners or milk.
- The lunch portion consists of 0.5 liters of non-broth broth, 250-300 g of boiled chicken fillet and 200 ml of kefir (it is allowed to substitute a cup of unsweetened black coffee without milk or green tea).
- For a snack, you only have a glass of kefir or 200 ml of soft coffee.
- The day ends with a light dinner of 200 g of unsweetened fat-free cottage cheese (preferably home, not shop) and 200 ml of 1.5% kefir.
That the weight did not return, it is necessary to leave very slowly and progressively from the space diet "20 kg in 20 days". Reviews thin people say that first in the menu you need to carefully and in small quantities include low-fat varieties of fish and meat, and then products containing fiber. The process should stretch for at least a week, and better for 10 days. Fried, sweet and smoked should be avoided for at least 2 weeks after the end of the course.
Due to the extreme severity of the program, nutritionists recommend using it only (!) In emergencies and not more often than once a year. It is guaranteed to help you lose weight quickly by 20 kg, however, abuse of the technique can cause significant harm to health.
Women's menu for fat drying read here .
Exercise to correct the contours of the body after rapid weight loss
Many women, after learning how to lose weight by 20 kg in 20 days with the help of a diet of astronauts, take the program into service and achieve significant results. But at the end of the course, as a rule, another problem arises: the skin becomes flabby and hangs ugly in problem areas. In order to return the figure of attraction, it does not necessarily go to the gym or hire a personal fitness trainer. It is enough to perform a complex of simple exercises at home every day and within a month everything will return to normal.
Warm-up before training
How to tighten the waist and oblique abdominal muscles
We tighten the muscles of the press
5 effective exercises for slim legs
Description of exercises
- We begin the lesson with an easy warm-up. Calm running on the site for 2-3 minutes. Pulling in different directions for 15 times. Slopes forward - 15 times, right / left - 15 times. Makhi stretched out his arms in front of him - only 30 times.
- We make the belly tight and flat. Lying on your back, bend your knees, and put your hands behind your head. Raise the upper part of the body, trying to pull as close as possible to the knees. We perform 4 sets of 8-10 lifts with a 2-minute break for rest.
- We quote the oblique muscles of the waist and abdominal muscles. We lay on the floor and bend our knees. Hands cling to the head. From this position, raise the body and stretch the right elbow to the left knee. We return to the starting position and then change the hand. We make 3 approaches from 10-15 times with a 2-minute break.
- Lying on the floor, raise the straight legs up, hold for 2-3 seconds, feel the muscle tension and slowly lower it. This exercise allows you to fully load the lower part of the body and tighten the sagging muscles of the buttocks and abdomen.
- How quickly and effectively to give elasticity to the legs and thighs? Of course, do the mahi from standing position. With one hand, we rely on the table or the back of a sturdy high chair. We keep the body very straight, do not stoop and do not move forward. Raise the right leg first to the side, then in front of you as high as possible. So repeat 25-30 times, and then do everything the same with the left foot. We finish the load on the lower extremities with the legs of the legs. We perform 25-30 times.
How to remove fat from the abdomen and pump up the press, read here.
How to make the ass beautiful and smart, read here .
Hurry slowly, or How to lose weight by 20 kg in 2 months without harm to health
Physicians involved in the formulation of nutrition programs, argue that the most reasonable and right to lose weight slowly and gradually. This reduces the burden on the body, allows you to avoid weakening of immunity and does not cause sagging of the skin. One of the most popular prolonged programs, helping to get rid of hated kilograms, is the Montignac method. It can not be called a diet in the conventional sense of the word. Rather, it is a collection of recommendations that helps to intelligently choose a menu that promotes the normalization of metabolism. How can you lose weight by 20 kg in this way, you ask. Dr. Michel Montignac asserts that everything will happen automatically and, most importantly, the result will be fixed for a long time.
The basic principles of the Montignac method
- The program is conditionally divided into two equal stages. The first is aimed at reducing weight and is based on a sharp decrease in the intake of carbohydrates. With this method of feeding, the blood sugar level does not rise and additional fat does not accumulate, and the available surpluses gradually burn out, giving the body the energy necessary for proper functioning. During the second stage, the result is consolidated and the amount of carbohydrates in the menu is allowed to increase slightly.
- Mayonnaises, spicy sauces, mustard, ketchup and seasonings that stimulate appetite, but do not have nutritional value, are completely excluded from the diet.
- The consumption of sugar is reduced to a minimum both in pure form, and in the composition of any products.
- From traditional wheat bread it is necessary to refuse in favor of rye from rough flour with bran. Flour and baking are also prohibited.
- Starchy-containing vegetables are best not eaten at all or do it extremely rarely.
- The alcohol is taboo. Instead of tea and coffee, freshly squeezed fruit juices are recommended without sugar.
- If fats and carbohydrates are consumed simultaneously (at one meal), it is necessary to balance them with a good portion of fiber, for example, a vegetable salad.
- It is very important to strictly observe the regime of three meals a day and try not to eat after 18.00.
- For breakfast, eat only fruit. They have a lot of natural vitamins and natural vegetable fiber. In addition, they are digested for a quarter of an hour and contribute to the improvement of the intestine.
- A mandatory requirement is to drink at least two liters of filtered or thawed water per day.
Real reviews and photos slim by 20 kg
Kristina from Kemerova writes: "After the birth of the third child, my weight was 76 kg with a height of 164 cm. I looked at myself in the mirror and was terribly upset. How to lose weight if you do not have time for exercise equipment or fitness? I got a recipe for Montignac. I revised my food according to its rules. At first it was difficult without sweets and I got used too late, but eventually I got used to it. Now my weight fluctuates around 54-55 kg, but the main thing is that the old dimensions do not return. Yes, it did not happen very quickly, but in my case, the effect is obvious. "
Has grown thin after sorts or labors for 2 months on 20 kg
Inna from Minsk claims that the Montignac system has become for her not a diet, but a way of life. According to the recall, the girl managed to reduce her weight from 86 to 68 kg in two months. The main advantage of the technique, in her opinion, is the absence of hunger throughout the course of the course and the receipt of a lasting, albeit fairly short, result.
For 2 months I got rid of 20 kg of excess weight