How to lose 20 pounds of fat in 21 days
Exercise, Diet or Medicine / Supplements: It is possible to lose 20 pounds of body fat in 21 days by optimizing any three factors.
Losing weight can be surprisingly challenging even if you lose five pounds or 20.
Not only does it require a change in diet and lifestyle, but it also takes quite a bit of patience.
Fortunately, using a meal plan strategy can make weight loss easier and faster.
Here are 21 days, the best plans to lose 20 pounds quickly and safely.
Tips before starting
Shop in advance and don't buy anything you won't eat. Some products may go bad if you buy them weeks in advance. In this case, put them in the freezer or buy a few days before you cook.
If you need to take food with you to work, prepare it the next day.
If you do not like the ingredient presented in this menu, replace it with pure carbohydrates (pork for pork, blackberries for raspberries, etc.) with the same ingredient.
Monitor your magnesium, potassium, and sodium intake. Electrolytes are essential for your health and weight loss, especially during the first few days of a ketogenic diet.
The Most Common Ketogenic Diet Plan Pdf Debate Isn't as Black and White as You Might Think
This diet plan will not suit you so you will need to make small changes. Don't worry about a little too much protein, it won't get you out of ketosis. If you need to add more (or less) fat, focus on adding oils and fatty foods.
And of course, don’t forget that a good combination of keto meals and sports exercise provides the best results. Walking or jogging in the fresh air is the least you should do every day.
The Ultimate Cheat Sheet on Keto Diet Plan For Beginners.
DAY 1
Total: 1650 Kcal
Fat: 132 g
Protein: 88 g
Carb: 14 g
Breakfast:
Spinach frittata with feta cheese
Coffee with 2 tablespoons of whipped cream
Snack:
1/2 avocado with salt and pepper
Lunch:
1/2 cup simple egg salad (eggs, mayonnaise, a little mustard, salt and pepper to taste)
4 leaves of lettuce
2 slices of fried bacon
Snack:
24 raw almond nuts
Dinner:
170 grams of grilled chicken
3/4 cup casserole with cauliflower 2 cups chopped lettuce salad
2 tbsp. of Caesar salad dressing (without sugar)
Dessert:
2 squares of dark 90% chocolate
For better taste you can add a Pink Himalayan salt, Lemon juice, and Olive oil to each meal.
DAY 2
Total: 1636 Kcal
Fat: 126 g
Protein: 88 g
Carb: 18.5 g
Breakfast:
Spinach frittata with feta cheese
Coffee with 2 tablespoons of whipped cream
Snack:
5 sticks of celery with 2 tbsp. spoons of almond
Lunch:
2 cups chopped lettuce salad
2 tbsp. of Caesar salad dressing (without sugar) 1 cup of sliced chicken meat
Snack:
1/2 half avocado with salt and pepper
Dinner:
1 Italian sausage, cooked and sliced 1 cup boiled broccoli
piece of butter
tbsp. of grated Parmesan cheese or other hard
Dessert:
2 squares of dark 90% chocolate
DAY 3
Total: 1512 Kcal
Fat: 119 g
Protein: 78 g
Carb: 18 g
Breakfast:
2 cheese fritters
2 pcs. fried bacon
Coffee with 2 tbsp. of whipped cream
Snack:
2 pieces of cheese
Lunch:
1 Italian sausage, cooked and sliced 3/4 cauliflower casserole
Snack:
1 cup of bone broth
Dinner:
1.5 (one and a half) cups of pumpkin pasta with minced meat and spicy sauce) 2 cups raw spinach
tbsp. Ranch sauce (without sugar)
Dessert:
squares of dark 90% Chocolate
DAY 4
Total: 1386 Kcal
Fat: 112 g
Protein: 69 g
Carb: 19.5 g
Breakfast:
Spinach frittata with feta cheese Coffee with 2 tbsp. of whipped cream
Snack:
1/2 half avocado with salt and pepper
Lunch:
1.5 (one and a half) cups of pumpkin pasta with minced meat and spicy sauce
Snack:
1 cup of bone
Dinner:
1/2 cup anti-pasta salad
4 meatballs from dried tomatoes and feta cheese
2 cups raw spinach (14 calories, no fat, 1g carbohydrate, 2g protein) 1 tbsp. Italian dressing (without sugar)
Dessert:
2 squares of dark 90% chocolate
DAY 5
Total: 1649 Kcal
Fat: 132 g
Protein: 81 g
Carb: 18.5 g
Breakfast:
2 cheese fritters
2 pcs. fried bacon
Coffee with 2 tbsp. of whipped cream
Snack:
1 cup of bone broth
Lunch:
1/2 cup anti-pasta
meatballs from dried tomatoes and feta cheese
Snack:
sticks of celery with 2 tbsp. almond
Dinner:
1 Cuban pot (taco salad style) 2 cups chopped lettuce salad 2 tbsp. sour cream
tbsp. chopped cilantro (optional) 1/4 cup crushed cheddar
Dessert:
squares of bitter 90% Chocolate
DAY 6
Total: 1604 Kcal
Fat: 122 g
Protein: 89 g
Carb: 19.5g
Breakfast:
eggs (scrambled or fried eggs) 1 tsp oils
2 pcs. fried
Coffee with 2 tbsp. of whipped cream
Snack:
24 pieces of raw
Lunch:
Cuban frying pot (taco salad style) 2 cups chopped lettuce salad
tbsp. sour cream
1 tbsp. chopped cilantro (optional) 1/4 cup crushed cheddar cheese
Snack:
1 cup of bone broth
Dinner:
1.5 cups of pumpkin pasta with minced meat and spicy sauce 2 cups raw spinach
tbsp. ranch sauce (without sugar)
DAY 7
Total: 1609 Kcal
Fat: 128 g
Protein: 90 g
Carb: 18 g
Breakfast:
cheese fritters
2 pcs. fried
Coffee with 2 tbsp. of whipped cream
Snack:
2 slices of cheese
Lunch:
1/2 cup anti-pasta salad
4 meatballs from dried tomatoes and feta cheese
Snack:
1 cup of bone broth
Dinner:
1 Cuban pot (taco salad style) 2 cups chopped lettuce salad 2 tbsp. sour cream
tbsp. chopped cilantro (optional) 1/4 cup crushed cheddar cheese
Dessert:
squares lindt 90% Chocolate
For better taste you can add a Pink Himalayan salt, Lemon juice, and Olive oil to each meal.
DAY 8
Total: 1752 Kcal
Fat: 144 g
Protein: 89.2 g
Carb: 18.3g
Breakfast:
1.5 oz. Blackberry, raspberry or strawberry; fresh or frozen 1 oz. Almond powder
4 oz. Coconut milk
Snack:
1/2 avocado with salt and pepper
Lunch:
6.3 oz Canned tuna
3.5 oz Crispy Salad 2 Boiled eggs
1 onion, lemon juice
Salt and homemade mayonnaise, to taste
Snack:
24 raw almond nuts
Dinner:
2 Large domestic eggs
2.8 oz. frozen spinach
Optional: crispy bacon pate, ham pate, or smoked salmon
3.5 oz. Avocado 1 tbsp. Olive oil
Dessert:
2 squares of dark 90% chocolate
DAY 9
Total: 1615 Kcal
Fat: 129 g
Protein: 89.2 g
Carb: 11.2 g
Breakfast:
Omelet with 4 oz. slow cooked meat
2.5 oz. Cabbage
Snack:
sticks of celery with 2 tbsp. spoons of almond
Lunch:
1/2 Avocado
3.5 oz. Crispy salad, 1/2 onion 2 Hard-boiled eggs
Snack:
1/2 half avocado with salt and pepper
Dinner:
oz pork chops, grilled 4 oz asparagus, grilled
2 tablespoons of grated Parmesan cheese or other hard
Dessert:
2 squares of dark 90% chocolate
For better taste you can add a Pink Himalayan salt, Lemon juice, and Olive oil to each meal.
DAY 10
Total: 1465 Kcal
Fat: 108 g
Protein: 92.3 g
Carb: 18.6g
Breakfast:
Large egg
3.5 oz. Homemade ham
5.5 oz. Stewed spinach
5.5 oz. Blackberry
Snack:
pieces of cheese
Lunch:
7 oz. Shrimp, fried
2.5 oz. Fresh spinach or other greens 1 oz. Green or black olives
Snack:
cup of bone broth
Dinner:
5.5 oz. Slow cooked meat 9 oz. Crispy tomato salad
Dessert:
squares of dark 90% Chocolate
DAY 11
Total: 1670 Kcal
Fat: 125 g
Protein: 104 g
Carb: 19.1g
Breakfast:
Scrambled eggs with a bunch of onions 1 oz. Bacon or ham
3 oz. Mushrooms
2.5 oz. Cherry tomatoes
3 oz. Stewed spinach, to enhance magnesium
Snack:
1/2 half avocado with salt and pepper
Lunch:
5.5 oz. Slow cooked meat 3 oz. Crisp greens, anyone
Snack:
1 cup of bone
Dinner:
7 oz. Large trout or salmon fillet, fried 7 oz. Green beans, fried
Dessert:
2 squares of dark 90% chocolate
For better taste you can add a Pink Himalayan salt, Lemon juice, and Olive oil to each meal.
DAY 12
Total: 1544 Kcal
Fat: 127 g
Protein: 69.4 g
Carb: 17 g
Breakfast:
2 Scrambled eggs with a bunch of onions 2 oz. Bacon or ham
1/2 Avocado
2.5 oz. Cabbage
Snack:
cup of bone broth
Lunch:
Quick Avocado Salad:
1/2 Avocado
3.5 Crispy salad
Hard-boiled eggs 1 Medium onion
Snack:
5 sticks of celery with 2 tbsp. almond
Dinner:
5.5 oz. Slow cooked meat 9 oz. Crispy tomato salad 1/4 cup crushed cheddar Dessert:
2 squares of bitter 90% Chocolate
DAY 13
Total: 1683 Kcal
Fat: 135 g
Protein: 81.5 g
Carb: 20.7 g
Breakfast:
1.5 oz. Blackberry, raspberry, or strawberry; fresh or frozen 1 oz. Almond powder
4 oz. Coconut milk
Snack:
24 pieces of raw
Lunch:
Quick chicken salad:
5.5 oz. Cooked chicken thighs
3.5 oz. Crisp lettuce, onion 2 Hard-boiled eggs
Snack:
cup of bone broth
Dinner:
3.5 oz. Baked salmon or trout, fillet
6.5 oz. Steamed broccoli
For better taste you can add a Pink Himalayan salt, Lemon juice and Olive oil to each meal.
DAY 14
Total: 1788 Kcal
Fat: 149 g
Protein: 74.8 g
Carb: 17.5g
Breakfast:
Large eggs (any preparation) 1 oz. Bacon or ham
1/2 Avocado
5.5 oz. Stewed spinach
2.5 oz. Fresh berries
Snack:
2 slices of cheese
Lunch:
Avocado, Bacon and Spinach Salad: 2 oz. Homemade bacon
3.5 oz. Fresh spinach or other greens 7 oz. Avocado
Snack:
1 cup of bone broth
Dinner:
6 oz Pork chops, grilled 7 oz Asparagus, grilled
2 tbsp. Grated Parmesan cheese or other hard
Dessert:
2 squares Lindt 90% Chocolate
DAY 15
Total: 1512 Kcal
Fat: 119 g
Protein: 78 g
Carb: 18 g
Breakfast:
2 cheese fritters
2 pcs. fried
Coffee with 2 tbsp. of whipped cream
Snack:
2 pieces of cheese
Lunch:
5.5 oz. Slow cooked meat 3 oz. Crisp greens, anyone
Snack:
1 cup of bone broth
Dinner:
1.5 (one and a half) cups of pumpkin pasta with minced meat and spicy sauce) 2 cups raw spinach
tbsp. Ranch sauce (without sugar)
Dessert:
squares of dark 90% Chocolate
DAY 16
Total: 1670 Kcal
Fat: 125 g
Protein: 104 g
Carb: 19.1g
Breakfast:
1.5 oz. Blackberry, raspberry, or strawberry; fresh or frozen 1 oz. Almond powder
4 oz. Coconut milk
Snack:
1/2 half avocado with salt and pepper
Lunch:
1 Italian sausage, cooked and sliced 3/4 cauliflower casserole
Snack:
1 cup of bone
Dinner:
7 oz. Large trout or salmon fillet, fried 7 oz. Green beans, fried
Dessert:
2 squares of dark 90% chocolate
DAY 17
Total: 1609 Kcal
Fat: 128 g
Protein: 90 g
Carb: 18 g
Breakfast:
2 cheese fritters
2 pcs. fried bacon
Coffee with 2 tbsp. of whipped cream
Snack:
2 slices of cheese
Lunch:
1/2 cup anti-pasta salad
4 meatballs from dried tomatoes and feta cheese
Snack:
1 cup of bone broth
Dinner:
1 Cuban pot (taco salad style) 2 cups chopped lettuce salad 2 tbsp. sour cream
tbsp. chopped cilantro (optional) 1/4 cup crushed cheddar cheese
Dessert:
squares Lindt 90% Chocolate
For better taste you can add a Pink Himalayan salt, Lemon juice, and Olive oil to each meal.
DAY 18
Total: 1615 Kcal
Fat:129 g
Protein:89.2 g
Carb:11.2 g
Breakfast:
Omelet with 4 oz. slow cooked meat
2.5 oz. Cabbage
Snack:
5 sticks of celery with 2 tbsp. spoons of almond
Lunch:
1/2 Avocado
3.5 oz. Crispy salad, 1/2 onion 2 Hard-boiled eggs
Snack:
1/2 half avocado with salt and pepper
Dinner:
3.5 oz. Baked salmon or trout, fillet
6.5 oz. Steamed broccoli
Dessert:
2 squares of dark 90% chocolate
DAY 19
Total: 1683 Kcal
Fat: 135 g
Protein: 81.5 g
Carb: 20.7 g
Breakfast:
Spinach frittata with feta cheese Coffee with 2 tbsp. of whipped cream
Snack:
24 pieces of raw
Lunch:
Quick chicken salad:
5.5 oz. Cooked chicken thighs
3.5 oz. Crisp lettuce, onion 2 Hard-boiled eggs
Snack:
1 cup of bone broth
Dinner:
3.5 oz. Baked salmon or trout, fillet
6.5 oz. Steamed broccoli
For better taste you can add a Pink Himalayan salt, Lemon juice, and Olive oil to each meal.
DAY 20
Total: 1386 Kcal
Fat:112 g
Protein:69 g
Carb:19.5 g
Breakfast:
1.5 oz. Blackberry, raspberry or strawberry; fresh or frozen 1 oz. Almond powder
4 oz. Coconut milk
Snack:
1/2 half avocado with salt and pepper
Lunch:
1.5 (one and a half) cups of pumpkin pasta with minced meat and spicy sauce
Snack:
1 cup of bone
Dinner:
1/2 cup anti-pasta salad
4 meatballs from dried tomatoes and feta cheese
2 cups raw spinach (14 calories, no fat, 1g carbohydrate, 2g protein) 1 tbsp. Italian dressing (without sugar)
Dessert:
squares of dark 90% chocolate
DAY 21
Total: 1683 Kcal
Fat: 135 g
Protein: 81.5 g
Carb: 20.7 g
Breakfast:
Scrambled eggs with a bunch of onions 1 oz. Bacon or ham
3 oz. Mushrooms
2.5 oz. Cherry tomatoes
3 oz. Stewed spinach, to enhance magnesium
Snack:
24 pieces of raw
Lunch:
Quick chicken salad:
5.5 oz. Cooked chicken thighs
3.5 oz. Crisp lettuce, onion 2 Hard-boiled egg
Snack:
1 cup of bone broth
Dinner:
6 oz pork chops, grilled 4 oz asparagus, grilled
2 tablespoons of grated Parmesan cheese or other hard
For better taste you can add a Pink Himalayan salt, Lemon juice, and Olive oil to each meal.
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