The 22-day diet

The 22-day diet : A diet program that makes you lose up to 11 kg

22 days to improve your eating habits and see results. Here's the 22-day diet devised by nutritionist Marco Borges that outperforms Beyoncé's caliber stars who promise to shed up to 11 kilograms in three weeks.

The 22-day diet has become a must-have after defeating world-class stars such as Beyoncé, Shakira, and Jennifer Lopez. But what exactly is this? It's a rigorous diet program focused on a subtle mix of body and mind charts that encourages an 8-10-10 formula (80% carbs and the remaining 20% split evenly between proteins and fats), helping you to lose up to 11 pounds in three weeks.

The 22-day diet was created by nutritionist and sports psychologist Marco Burgess, and it is focused on the need for a shift in behaviors and mentality - the approximate minimum for deliberate adoption is about 21 days - as well as a regimen that focuses predominantly on plant foods. New, untreated, can help prevent cancer, lower cholesterol, reduce the risk of heart disease, and battle high blood pressure.

Read also : Protein and food rich in it

 22 Day Diet: Why Was It Called It?

As previously stated, the average time to implement a transition and a break is twenty-one days. This conviction underpins the name of this diet, which incorporates a realistic diet, a conscientious diet program, and the proper psychological attitude and way of thinking. According to nutritionist Marco Borges, combining the mind and body is important for achieving successful results and avoiding getting lost on the lane. As a result of what has just been described, you will begin to see the first improvements, both physical and psychological, after twenty-one days.

 Top 10 foods you shouldn't miss on our tables!

If you are on a diet or not, there are foods that are safe for daily consumption and they are a true magic remedy to a balanced body and waist circumference.

Here are the top 10 foods you shouldn't miss on our tables!

• Vegetable proteins
• spinach
• asparagus
• Broccoli
• Cabbage
• Artichokes
• Potato
• Pepper
• chickpeas
• beaf 

22-day  based program

A 22-day diet is based on a particular schedule that contains 5 points rather than counting calories and nutritional value. Here they are in greater detail.

1-Preferred fresh foods over refined foods: By doing so, the body would be able to concentrate on eliminating toxins rather than investing resources in digestion, which is much heavier with processed foods. Clearly, you prefer plant-based foods such as grains, fruits, and vegetables over avoiding chemically processed meats, fish, eggs, and plant-based foods.

Read also : Pre-Workout Supplements 

2-Apply the 80 percent -10 percent rule: This is the carbohydrate, protein, and fat breakdown sequence that you should follow if you want to sustain a healthy diet. 

It's very simple to stick to these roles on a vegan diet because fruits and vegetables are high in complex carbohydrates and low in fat. With a diet primarily composed of vegetables, it may seem that you are not guaranteed the required amount of protein, 

which we mistakenly assign almost entirely to meats. In reality, since vegetables provide sufficient protein, it is excessive meat consumption that causes protein intake to exceed the average, which is clearly harmful. Protein-rich diets can potentially benefit diseases like osteoporosis, nephropathy, and cancer.

3-Force yourself to consume three thoughtful meals a day, and avoid treats during the day that would undermine your habits and diet plan. If you really must have it, go for natural snacks or vegan protein bars.

4-Drink plenty of water during the day. The 22-day diet is focused on consuming nine cups of water a day, beginning with a cup of water and lemon in the morning to help hydrate, purify, and deflate. Alcohol, calories, and soft drinks are obviously prohibited. Batches, herbal teas, and green teas are also appropriate as long as they are not sweetened.

Read also : Physical exercise and diabetes

5- Engage in at least thirty minutes of physical activity every day, preferably a cardio workout like running, brisk walking, swimming, or jumping. In every case, any form of sport is welcome and, when combined with the proper diet, produces the desired results. Remember that physical exercise accounts for 25% of weight loss, while the remaining 75% is decided by the proper diet. But there's no point in increasing your physical activity if you're going to struggle at the table.

22 Day Diet: The Typical List For Weight Loss In Three Weeks

But what do we eat on the 22 day diet?  Here is an example of a sample list to follow.

breakfast

Choose a protein- and carbohydrate-rich meal. Almond milk, a fruit of your choosing, powdered rice, green leafy vegetables, cucumber spinach, watercress, broccoli, and half a tablespoon of almond butter may be used to make a meal.

 lunch

For lunch, combine grains and legumes. You may pair chickpeas with a variety of vegetables, such as peppers, salads, or steamed vegetables, and serve them with a rice cake. Another option is to combine rice or buckwheat with your choice of beans, quinoa, or other forms of legumes. If you enjoy quinoa, you can try sweet or savory recipes to add variety to your menu.

Dinner

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

Sweet

You can treat yourself to a dessert made from fruits, such as bananas, perhaps sliced ​​and topped with cinnamon.

Unsweetened water, green tea, and herbal teas .

You can modify the menu to your liking based on your tastes and preferences, while keeping the quantities of carbohydrates, proteins, and fats as specified. Often prioritize a nutrient-dense breakfast, a lunch of vegetables, legumes, and grains, and a light dinner of vegetables and fruits.