Home Diets to lose weight 20/20 diet, foods and phases

20/20 diet, foods and phases

by Georgia Ede
Published: Last Updated on

What has made you famous?

The 20/20 diet is a nutritional plan developed by Dr. Phil McGraw . It has become famous for the discoveries that the doctor has made in its development. This diet gets its name from the foods that can be consumed in it, which initially will only be 20.

Here we explain all the details of this new and famous diet that arrives sweeping.

This diet is based on the consumption of foods that accelerate the metabolism and help us burn the calories ingested more efficiently and quickly. Eliminate foods processed by man, because they provide us with a large amount of fat and simple sugars that the body does not burn and are reserved in the form of fat in the body, which translates into an increase in body weight. There are other diets that base their operation on eliminating processed foods, such as the diet without flour or the lipophilic diet .

In addition, this diet will teach you to regulate what the doctor calls “emotional hunger” , that is, when we use food for a purpose other than what it mainly has; which is to nourish the body.

Here we explain in detail all the ins and outs of the fad diet.

How is the diet carried out?

The operation of the diet is very simple, since it is based on eating only the foods that are offered as allowed foods.

The approximate duration of the diet is one month, but all this will depend on the weight we want to lose and how quickly we achieve our goals. If we combine the diet with moderate exercise on a regular basis, we will lose weight more easily.

In addition, we will ensure that the metabolism remains always active, which will lead us to lose weight more quickly. This is one of the main objectives of the diet, to speed up the metabolism and to keep it always active so that it needs more energy and burns more calories. You may also be interested in the Supermetabolism Diet .   

Another objective of the diet is to eliminate “emotional hunger” that we will explain below what it is about and how to combat its effects.

What is emotional hunger and how can I remedy it?

Dr. McGraw refers to the fact that generally, people gain weight for a simple reason: to use food for other purposes than those it mainly has. The main objective of feeding ourselves is to nourish the body and provide it with the necessary nutrients so that it can obtain energy to carry out its usual daily activity.

The problem comes when we use food to alleviate stress, depression, or even boredom. This makes us fat, so the doctor proposes to eliminate emotional hunger , that is, not to use food to feel good emotionally. Eating can be a pleasure, but it should not be the means to find pleasure, if you want to know how to act to eliminate stress here you have all the information of your interest

In addition, emotional hunger  is very harmful to the body, since at that moment it asks us for food with a significant load of sugars and fats to fill us up quickly, which means that we eat, generally foods that provide us with many calories and few nutrients . To do this, he proposes to feed only and exclusively on the allowed foods and eat every 4 hours, to avoid hunger attacks or anxiety about food.

Food allowed 20/20

  1. Green leafy vegetables
  2. Green tea
  3. Apple
  4. Coconut oil
  5. Olive oil
  6. Eggs
  7. Integral rice
  8. Mustard
  9. Tofu
  10. Nonfat yogurt
  11. Chickpeas
  12. Lentils
  13. Pistachios
  14. Cod
  15. Dried plums
  16. Almonds
  17. Raisins
  18. Peanut butter (natural, unsweetened)
  19. Whey powder
  20. Rye

Phases of the 20/20 diet:

The diet is divided into four very different phases of action. Depending on what we should eat at each stage. For this reason these stages are established, very well differentiated.

  • First phase: “5-day attack” so called, because it is the first impulse and because of its duration. Only 5 days in which we can only eat the foods allowed on the list. Nothing else, to avoid anxiety and biting other foods, we will eat every 4 hours , not letting more than 4 hours pass between meals so as not to over-bloat during meals. With the foods allowed in the diet, we will be able to fill ourselves quickly and for a long period of time. Therefore, it will be easier to avoid temptations and emotional hunger.
  • Second phase:  Following the 5-day impulse, at this stage we are allowed to add to the list of allowed foods other foods such as oats, chicken, tomatoes, tuna, carrots, mushrooms or chestnuts . We should eat as before, at least five daily meals separated from each other no more than four hours, to avoid prolonged fasting periods. In each meal that we make, we must include, at least, two of the foods allowed in the diet. That is to say, the foods must be combined, not only and exclusively eat one thing. At this stage we are allowed two whims a week, of no more than 100 calories. (Not being a precooked product).
  • Third phase: It is the longest, it is considered a maintenance phase , it lasts 20 days and you continue eating in the same way as before, the only thing that is increasing the allowed foods including potatoes, avocados, raspberries or quinoa . We can consume some food that is not on the list, a maximum of twice a week to satisfy any need. Once we have reached normal weight, that is, our ideal weight; we can move on to the fourth phase.
  • Fourth phase: “Change of routines” this last phase is in which the changes produced by the diet are established and we manage to implement a healthy lifestyle with a healthy and varied diet in which the foods that activate the metabolism prevail, stopping side processed and precooked foods. You can carry out other balanced diets such as the balanced diet , or the maintenance diet so as not to regain the lost weight.  

Recommendations for best results.

  • Combine diet with moderate exercise on a regular basis
  • Drink two liters of water a day, to maintain a water balance in the body and thus eliminate possible fluid retention.
  • Make the diet as varied as possible, incorporating as many foods as possible at each meal, so that they provide us with all the necessary nutrients.
  • Avoid fats, sauces, fried foods, batters and sweets that only give us empty calories of nutrients and bet on a healthy, varied and nutritional quality cuisine.

As you can see there are different alternatives to lose weight fast, if you want to know other diets click here for more information.

You may also like

Leave a Comment