22-DAY DIET: SCHEME AND TYPICAL MENU OF THE FOOD PROGRAM THAT MAKES YOU LOSE UP TO 11 KILOS - IN SHAPE

22-day diet: scheme and menu of the food program that makes you lose up to 11 kilos

After conquering international stars of the caliber of Beyoncé, Shakira and Jennifer Lopez, the 22-day diet is about to become a must also in Italy. But what is it about? It is an intensive food program that is based on a precise scheme that combines body and mind and which leverages the 80-10-10 formula (80% carbohydrates and the remaining 20% divided equally between proteins and fats), allowing you to arrive to lose up to 11 pounds in three weeks.

The 22-day diet was conceived by the nutritionist and sports physiologist Marco Borges and is based on the need for a change in habits and way of thinking - whose minimum estimated time to implement it in a conscious way is around 21 days, precisely - as well as a program based primarily on fresh, unprocessed plant foods, capable of preventing cancer, lowering cholesterol and the risk of heart disease and counteracting hypertension.

The 22-day diet: why is it called that?

As we said, the time to implement a change and break a "habit is about twenty-one days. The choice of the name of this diet is based precisely on this belief, because it combines a practical regime and a precise food program, the right psychological attitude and way of thinking. The combination of mind and body is in fact fundamental according to the nutritionist Marco Borges to obtain effective results, avoiding getting lost along the way. For this reason, in the perspective of what has just been explained, after twenty-one days, you will begin to feel the first changes, physical and otherwise.

The 10 top foods that must never be missing on our tables!

Whether you are following a diet rather than another, there are still some foods that are good to consume regularly as they represent a real panacea for the health of our body, as well as for the waistline. Here are the 10 super foods that must never be missing on our tables!

The scheme on which the 22-day diet is based

The 22-day diet is not based on the calculation of calories and nutritional values, but is based on a very specific scheme that includes 5 points. Here they are in detail:

Prefer fresh foods instead of processed ones: in this way your body will focus on detoxification avoiding investing energy in digestion, which is much heavier with processed foods. Obviously, you prefer plant products such as cereals, fruit and vegetables, instead eliminating industrially processed meat, fish, eggs and vegan products.
Follow the 80% -10% -10% pattern: this is the carbohydrate, protein and fat breakdown pattern that must be consumed to maintain a healthy diet. Based on a plant-based diet, it is quite easy to stick to these jobs as fruits and vegetables are rich in complex carbohydrates and low in fat. With a diet mainly based on vegetables, it may seem that you do not guarantee the right amount of protein, which we mistakenly attribute almost exclusively to meat. In reality, vegetables provide sufficient protein, it is the excessive consumption of meat that causes an intake of proteins beyond the norm, definitely harmful. A diet that is too rich in proteins can in fact favor the onset of diseases such as osteoporosis, nephropathies and cancer. . Vegetable proteins are contained in many vegetables and legumes, including quinoa and chia seeds (to discover them all, browse the album below). The combination of legumes and cereals, such as spelled, rice and buckwheat, is excellent, which guarantees the intake. of the three elements provided for in the scheme.
Limit yourself to having three mindful meals, avoiding snacks and snacks throughout the day that would ruin your habits and lifestyle redefinition program. If you really can't do without it, opt for natural snacks or vegan protein bars.
Drink water throughout the day. The 22-day diet recommends drinking nine glasses, starting in the morning with a glass of water and lemon that helps hydrate, purify and deflate. Obviously, ban alcohol and high-calorie and carbonated drinks. You can also opt for infusions, herbal teas and green tea as long as they are not sweetened.
Do at least thirty minutes of physical activity a day: the ideal would be to opt for a cardio workout such as running, brisk walking, swimming or skipping. In any case, any type of sport is welcome and gives the desired results. when combined with the right diet. Remember that in weight loss, physical activity affects 25%, the remaining 75% is determined by the correct diet. Therefore, there is no point in intensifying sport to allow yourself to fail at the table!

See also: Vegetable protein: the list of all the most high-protein vegetables

22-day diet: the typical menu to lose weight in three weeks

But what to eat on the 22-day diet? Here is an example of a typical menu to follow.

Breakfast
Opt for a hearty breakfast, based on proteins and carbohydrates. You can make a centrifuged with almond milk, a fruit of your choice, rice powder, vegetables with green leaves, a choice of spinach, rocket and lettuce, and 1/2 tablespoon of almond butter.

Lunch
Combine cereals and legumes for your lunch. You can choose different types of vegetables, such as peppers, salad or steamed vegetables, with hummus, and accompany everything with a rice cake. Another combination is rice, or spelled or buckwheat, with beans, broad beans, quinoa or other types of legumes, of your choice. If you particularly love quinoa, you can indulge yourself with sweet or savory recipes that could enrich your menu.

Snack
A fruit or a vegan protein bar

Dinner
For dinner, focus on vegetables. Pair the potatoes - which will easily fill you up - with other types of vegetables, such as julienne carrots, tomatoes or steamed vegetables.

Sweet
You can treat yourself to a dessert made of fruit, such as banana, perhaps sliced and topped with cinnamon.

Unsweetened water, green tea and herbal teas

You can vary the menu to your liking, based on tastes and preferences, taking care to maintain the quantities of carbohydrates, proteins and fats according to the standards indicated. Always focus on a rich breakfast, which guarantees the total intake of the elements, a lunch that combines vegetables, legumes and cereals, and a light dinner based on vegetables and fruit.