22 day diet. A diet that promises to make you lose weight in a simple way, without counting calories up to 11 kilos in just 22 days, is very popular among Hollywood stars! Let's find out more about how it works and what it is possible to eat when following this diet.
22 day diet. A diet that promises to make you lose weight in a simple way, without counting calories up to 11 kilos in just 22 days, is very popular among Hollywood stars! Let's find out better how it works and what you can eat when following this diet.
It was initially Beyoncé who made a great deal of publicity for this diet that it would actually be more correct to call a diet. Promoted by Marco Borges, nutrition expert and sports physiologist (who also wrote a book on the subject), the 22-day diet promises a conspicuous weight loss without counting calories but by dividing the different nutrients as follows: 80% carbohydrates, 10% proteins and 10% fats.
It is considered somewhat the VIP diet as it seems that Jennifer Lopez, Shakira, Pharrell Williams, Jay-Z and Gloria Estefan have also tried it, among others. However, this does not ensure that it is a good method to lose weight, so let's see how the 22-day diet works.
Read also: THE 5 WORST “VIP” DIETS TO AVOID
Index
DIET OF 22 DAYS, HOW IT WORKS
At the base of the food plan "conceived" (even if in reality nothing new has been invented) by Borges there are plant foods. Basically it is about change the incorrect habits that you have at the table, promoting an academic yearvegan diet which is also able to improve the well-being of the person as well as being useful for losing extra pounds.
The 22 day diet follows the 80-10-10 formula, that is, it divides the macronutrients, as already mentioned above, into 80% carbohydrates, 10% fat and 10% protein. But why 22 days, no more and no less? According to experts this would be the amount of time necessary for the body but also for the brain to change habits and therefore break the wrong food mechanisms as well as the previous lifestyle.
It is not just about food, in fact, it is also essential to dedicate oneself to aphysical activity, get enough rest, learn to manage stress and love. "Commit to introducing new, healthier habits for twenty-one days, and by the twenty-second, you'll find an improved version of yourself," Borges said.
To have a good result, according to the author, it is necessary be true to some important points:
Eat fresh, seasonal food
Avoiding junk and packaged foods is the first important rule. It is advisable to take fresh and seasonal food, preferably organic. In this way, we eat as natural foods as possible and in this way the body can detoxify instead of being engaged in longer and more difficult digestions. Among the recommended foods there are above all energetic ones such as dried fruit (almonds, cashews, etc.), oil seeds such as pumpkin seeds and a pseudo-cereal rich in proteins and magnesium such as quinoa. Instead, ban all animal proteins but also vegan packaged foods.
Eat 3 mindful meals
We often eat too quickly and without dwelling on what we do. Instead, it is advisable to have 3 conscious meals every day or to minimize external distractions by focusing on what you are doing. In this way the body will be satiated better and sooner.
Drink 9 glasses of water
Borges also suggests starting the day with a glass of water and lemon and then drinking others later in the day 8 glasses of plain water divided as follows:
• a glass of water with each meal;
• a glass of water between meals;
• a glass of water before, during and immediately after exercise
However, you must be careful to drink more in hot weather and never wait until you are thirsty. Alcohol, on the other hand, is absolutely banned as are carbonated and sugary drinks.
Read also: 8 GLASSES OF WATER A DAY? UNNECESSARY. BETTER TO INTEGRATE WITH FRUIT AND VEGETABLES
Exercise every day
It is important to associate the diet with a good dose of physical activity that must be done every day. According to Borges, at least 30 minutes a day of cardio exercise (brisk walking, joggin, bicycle, swim, etc.) are needed.
Get enough rest
Resting well is essential for our body and our mind. We often underestimate the importance of a good, restful sleep. Getting enough rest is also essential for slimming purposes, otherwise you are more stressed and you also tend to eat more, especially between meals.
Learn to manage stress
Stress is something that can negatively affect us if we don't know how to manage it better. A period of particular nervousness can, for example, make us lose a lot of energy, become irascible or other. However, the previous tips are also important to better manage stress: eating well, exercising and getting enough rest are excellent methods for maintaining a good level of psychophysical energy.
To love
Things are best done (even lose weight) when you share with others and especially if you are supported by the affection and love of someone else as well as of ourselves. We are not only talking about love as a couple but also that of family members, friends and their pets. A life full of love predisposes you to success in all fields.
Summarizing the 22 day diet may work best though:
• We eat fresh and seasonal foods
• 3 conscious meals are consumed per day
• You do physical activity
• You drink lemon water in the morning plus 8 glasses of water throughout the day
• No alcohol, carbonated or sugary drinks
• Follow the portions indicated for each type of food to the letter (see next point)
DIET OF 22 DAYS, WHAT TO EAT
The foods allowed in the 22-day diet are all strictly of plant origin. It is recommended to take seasonal vegetables in a dose ranging from 250 to 400 grams (measured from raw) and a maximum of 170 grams of fruit. Also allowed dehydrated and dried fruit as a snack (maximum 40 grams).
Main meals must be well balanced and based on cereals or pseudocerals (between 90 and 180 grams) better if in the gluten-free variants (e.g. buckwheat, quinoa, amaranth, millet). As a protein source, i vegetable (maximum 160 grams weighed already cooked) or tofu. As condiments are granted vegetable oils, herbs and spices but also vegan mayonnaise.
As drinks they can be tasted tea and vegetable milk like that of almonds but there is also the possibility of indulging in some sweets, like a little vegan dark chocolate, natural sweeteners such as malts and agave syrup are not banned and even the use of cane sugar is allowed.
The foods that can be eaten are therefore:
• Vegetables
• Fruit
• Dehydrated fruit
• Nuts and oil seeds of all kinds
• Cereals or weighted cereals (preferably gluten-free)
• Legumes
• Tofu
• Vegetable oils
• Aromatic herbs and spices
• Land
• Vegetable milk
• Vegan mayonnaise
• Vegan dark chocolate
• Brown sugar
• Malt syrup
• Agave juice
Very important though respect the recommended portions:
• Vegetables 240/480 grams
• Fruit 170 grams
• Dried fruit 40 grams
• Cereals 90/180 grams
• Legumes 80/160 grams
• Avocado and other sources of healthy fats 80 grams
• 1 tablespoon olive oil
• Vinegar and lemon at will
DIET OF 22 DAYS, EXAMPLES
A typical day of the 22-day diet could be divided as follows:
Breakfast: fruit smoothie with vegetable drink such as almond milk or vegetable pudding (soy or rice) with 1 cup of berries or other fruit and tea or oat porridge with banana and blueberries.
Lunch: salad with mixed vegetables, seeds, extra virgin olive oil and condiments of your choice. Alternatively, brown rice tortillas or two corn tortillas with humus and vegetables.
Price: quinoa salad with legumes of your choice or beans with potatoes. Finally, you can eat 2/3 squares of vegan dark chocolate.
Snacks: dried or dehydrated fruit but also chickpea hummus with raw vegetables, tea or herbal teas
DIET OF 22 DAYS, CONTRAINDICATIONS
This diet tends not to have major contraindications. The only perplexity is that it promises to lose up to 11 kg in just 22 days, far too much. Better always to rely on the advice of an expert and not a simple book became famous thanks to Hollywood stars.
