Lose 20 kilos

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Posted by Linda O'Byrne (Atkins Nutritionist)

Can you lose 20 kilos in one month? Or should you lose 20 kilos in three months and what diet plan do you plan to use to lose 20 kilos? In this article we will answer these questions and give tips on how you can lose 20 kilos as healthily as possible. 

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A low carb diet

When you want to lose weight, we recommend to start with a sustainable diet, or a diet that you can maintain on the long-term. In this way you avoid that you are getting back into old habits and gain weight again. The low-carbohydrate Atkins diet can help you! On Atkins you are not counting the calories, you reduce the number of carbohydrates in your diet. You use proteins and fats as a primary fuel. To cut down on carbs your body gets energy from excess body fat rather than from excess carbohydrates. In other words, your body is getting into a fat burning machine.

Here you can read more about how and why the Atkins diet works.

Lose 20 kilos with Atkins

In the Atkins diet, there are four phases. At what phase do you start to reach your goal? Want to lose 20 kilos in six months? We recommend you start in phase 1, the Induction phase. In this first phase, you lose most kilos initially. You eat up to 20 grams of carbohydrates per day. The longer you stay in this phase, the faster you lose weight.

We now that losing 20 kilos in one month or 20 kilos in three months is not feasible for everyone. We understand that you want to lose weight fast, but to see lasting results, it is better not to embark on a crash diet, but to lose weight in a healthy manner over a longer period. 20 kilos in six months, for example, is already more feasible. Because your goal is long-term, set realistic goals that you can actually achieve until your new goal weight is achieved.

Learn about the four phases and what you can eat? In this article you can read all about it.

Tips to lose weight: 20 kilos

20 kilos is a challenge and we offer the following 12 tips to help you to achieve your goal weight.


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Tip 1: Mindset change

Losing weight starts in your head. Probably would you like to lose weight because you want to be healthier or slimmer or want to get more energy. The more specific your goal, the greater the chance that you are going to achieve the goal.

To reach your goal, it can help to visualise how you will look when you hit your goal and losing 20 kilos is achieved. Imagine that you have more energy, be in better shape and feeling more confident. Make sure you think of these goals during difficult moments. You know why you are doing it - for you - and it can help you through these difficult times.

Tip 2: Avoid carbohydrate-rich foods

You can avoid carbohydrate-rich foods by making sure you don't have them in the house. This way you aren't tempted to grab them. Avoid, in particular, foods such as pasta, rice, potatoes, bread, cake, candy and soda. Getting rid of these foods, you will soon find that you get more energy, have less bloating and see results.

Tip 3: Self-catering

By cooking yourself avoid getting unwittingly carb products get inside as sugary sauces. Additionally itself cooking can be fun and easy! Do you need inspiration for low carb recipes? Take a look at our recipe page for the most delicious low-carb recipes.

lose 20 kilos

Tip 4: Eat at fixed times

Routine is good for you, we all know that by now, but did you know that it can help you lose weight, even 20 kilos? By eating at regular times you're less likely to get hungry and reach for unhealthy food. Your body adapts and will start to feel hungry at about the same time each day. Now you have a clear plan about when you eat, if you still get hungry between meals then choose a healthy snack (see tip 7). If you're tempted by something unhealthy at the petrol station or the snack shelf at the checkout? Make sure you always have healthy snacks in your bag. So you can have something healthy to supress your appetite instead of grabbing an unhealthy snack.

Tip 5: Protein and healthy fats

By eating fewer carbohydrates you eat more protein and healthy fats. This will keep you full longer and you're less likely to overeat. Here are some choices of protein rich foods:

  • Beef, chicken and poultry
  • Fish
  • Shellfish
  • Eggs
  • Yoghurt
  • Nuts and seeds

You get healthy fats from these foods:

  • Nuts and seeds: walnuts, hazelnuts, linseed, sesame etc;
  • Oils: olive oil, sesame oil, etc;
  • Oily fish: herring, salmon, mackerel, sardines, etc;

lose 20 kilos


Tip 6: Ensure you choose healthy foods when shopping

In the first tip you read about making life easier by reducing high carbohydrate foods at home, so what foods can you have? Low-carbohydrate foods include:

  • Fruit and red fruit (strawberries, blueberries, raspberries)
  • Meat, fish and chicken
  • Dairy products, such as Greek yogurt and eggs
  • Nuts and seeds
  • Sausages
  • Olive oil
  • Coffee and tea
  • Diet soda, sugar-free lemonade

Tip 7: Snacking

To stick to your diet, long term, it's good to be able to snack. You can choose to chunks of cucumber, celery chunks or a handful of nuts. Do you want to enjoy chocolate? Then choose one of our bars.

20 kilos

Tip 8: Do not weigh on the scale more than once a week

When you're working on losing weight you would like to see quick results and perhaps weigh every day.. You're more likely to be disappointed if you think it's not going fast enough. The weight on the scale is only one indicator and can fluctuate daily due to fluid retention, whether you've exercised, salt intake or drinking alcohol. These fluctuations are normal but can demotivate you if you see the scales not budging. Try weighing weekly rather than daily and it'll become less of an obsession.

Tip 9: Let people around you know what you are doing to lose weight

When you tell your friends, family and colleagues that you are working on losing weight and eating less carbohydrates, they are more likely to be understanding if you reject a piece of cake or other carbohydrate-rich food. They can also encourage you to persevere and to make healthier choices. In this way, losing weight is made a lot easier for you.

Start on Atkins today and receive support, tips and meal plans for free!

Start now on Atkins

Tip 10: Daily exercise

20 kilos without exercise is not impossible. Food is still the most important factor when you want to lose weight. Exercise is especially important because it makes you feel good and makes you stay motivated. If you don't like intensive sports, that's okay! 30 minutes of exercise daily in any form is sufficient. This can also include walking twice for fifteen minutes. Look here to see what is possible for you.

Tip 11: Start a food diary

One of the pitfalls of weight loss is that you often eat mindlessly, without even feeling hungry. By starting a food diary, it helps you keep track of what you eat and makes you more aware of what you eat everyday. You stop and think before you eat and get more insight into what you can do to improve your diet. People who keep a food diary often have more success losing weight than those who do not.

Tip 12: Start today!

Often people say, "I'll start on Monday." But why not today, or now? Even small changes all help and we can help you!


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