Long-term diet for weight loss of 20 kg

The Diogenes (Diet, obesity and genes) study is considered the world’s biggest diet study. It was ran across eight European nations and involved over 700 families with one heavy or obese parent and one healthy child (irrespective of weight). The study called for mature participants experiencing an initial eight-week low-kJ diet to slim down, with players losing a mean of 11kg. Those who finished the weight loss period, and their families, subsequently followed one of five distinct six-month dietary regimens for long term weight loss. The results of the diet study have been printed in the New England Journal of Medicine.

What was the purpose of the long term weight loss Diogenes study?

Long term weight loss diet

The more comprehensive aim of the project was to undertake the most authoritative study yet to nail the best diet for long term weight loss. More particularly, the objective was to ascertain whether a higher consumption of protein or low glycemic index (GI) carbs (or a mixture of the two) would help individuals who’d lost lots of weight keep their new weight.

What were the key discoveries?

The principle finding was that a small increase in protein and a small decrease in the GI of carbohydrate foods resulted in an important development in the care of weight reduction. Actually, the mix – compared to the other dietary plans – had the lowest dropout rate. Those assigned to the lower protein and higher GI strategy regained the most weight.

Why is the higher protein and low-GI mix so powerful?

What distinguishes it from other diets, like low-kJ or low fat?
Low-kilojoule and low-fat diets ignore the fact that, kilojoule for kilojoule, some foods produce more feelings of satiety or fullness. A gram of protein is more satiating than a gram of carbohydrate or fat; and a gram of low-GI carbohydrate is more satiating than a gram of high-GI carbohydrate.
Traditional diets rely on counting kilojoules or grams of fat – an abnormal way to eat. In the Diogenes study, the subjects were told to “eat to hunger” – or until they felt fulfilled and complete.

Does this diet help with weight loss?

Our study at the University of Sydney found that both high-protein and low-GI carb diets were equally successful for long term weight reduction, and both were significantly better than a traditional low-fat diet. Our blend diet (high-protein low-GI) was great for weight loss but no better than either alone. Tons of research was conducted, but additional research continues to be needed.
What about as it pertains to emotional eating?

Does this diet help individuals who “comfort eat”?

The Diogenes study included individuals who’d been heavy and fat for most of their lives. Mental eating would have been part of their lives. The high-protein/low-GI diet had the highest completion rate – an indirect indicator that players enjoyed the diet and needed to stick it out.

How do I tell which foods are low-GI and high-protein?

These foods do not include any carbs, so it is important to unite them with a carb food. It’s possible for you to anticipate most fruit, vegetables (except potatoes), dairy products and legumes to be an excellent source of low-GI carbs.
Sadly, as it pertains to breads, breakfast cereals, rices, grains etc, just a minority are low-GI. So be aware of the accredited low GI symbol on the label – an indicator this food isn’t just low-GI, but also healthful. Do not make the error of assuming that all wholegrains are low-GI.
It is better to ensure there is some of both on your plate – in a ratio of about 1g protein to 2g carb. Don’t make the mistake of assuming that all wholegrains are low-GI.

Do I need to eat low-GI and high protein foods everytime?

Or can they be combined over the day?
Do bites must be low-GI/high-protein also, or is it enough to follow the principle just at primary meals?
Snacks can be one or the other (high-protein or low-GI). But try to balance them out over the course of a day. If morning tea is a piece of fruit, afternoon tea should be a handful of nuts.
Legumes, beans, peas, etc have the 1:2 Diogenes ratio of protein to carbs. Low-GI cereal with milk is perfect for breakfast. Yoghurt is always a good snack.

Might it be sustainable?

Generally speaking, our desire rules our weight. A sustainable diet is one that we can stick to in the long run, enables us to ‘eat to hunger’, contains our favourite foods and does not need too much discipline and sacrifice. The high-protein low-GI mix ticks all those boxes.

Is this strategy for everyone?

The Diogenes high-protein/low-GI mix diet is definitely a safe and sustainable diet for pregnant girls’ and young kids’ long term stable weight loss. This diet may also be safely followed by most individuals with diabetes or cardiovascular disease. The exception being those who’ve kidney complications. Seek a physician’s guidance if you’re uncertain.


How to lose weight 20 kg, and save the result – a question that torments many women and girls who dream to get rid of a large overweight in the shortest possible time in the past month, 2 months, 20 days or a week.This article discusses various ways of losing weight up to 20 kg, as well as testimonials lost weight.

How to Lose Weight 20 kg per month

To Diet “20 kg in the past month” has given you a good result, it is necessary to carry out the following recommendations:

  1. not eat salt, sugar and flavorings (including acute).
  2. drink every day at least 2 liters of water.
  3. Eat vitamin-mineral complexes.
  4. Avoid strenuous exercise while dieting.
  5. If you are experiencing an acute feeling of hunger, you can drink a little yogurt.

diet menu

  • morning: a boiled egg and a cup of yogurt
  • day: boiled chicken breast (skinless) chicken broth (400-500 ml) and a cup of yogurt.
  • Evening: a cup of yogurt or 200 grams of fat-free yogurt.It is also allowed the use of coffee without sugar and milk.

This type of diet is characterized as hard, so before its observance is advisable to consult a doctor.

How to lose 20 kg in 2 months – Montignac diet

weight loss diet developed by a nutritionist Michel Montignac, is a series of some tips on how to properly combine foods.With this diet you can lose up to 2 months up to 20 kg.These recommendations are not complicated:

  1. Eliminate from your diet dressings and mayonnaise, sauces, ketchup, etc.
  2. completely eliminate white bread – instead eat rye bran.
  3. not eat sugar.
  4. Do not combine during the meal both fat and carbohydrate foods.
  5. Avoid alcoholic beverages.
  6. not eat those fruits and vegetables that contain a high content of starch.
  7. Eat three meals a day.
  8. eat fruit for breakfast.
  9. Drink plenty of clean water – up to 3 liters per day.

These tips will help you lose excess kilos for 50-60 days.Of course, the term weight loss long enough, but during this time the body’s normal metabolism and to get used to the new diet will be easy.

secrets of how to lose weight 20 kg in 20 days

Through this diet diet can be quite easy to lose 20 kg, at a cost of less than a month – 18-20 days.What you should know:

  1. Alternating meals.It is necessary to exclude one of the meals (breakfast, lunch or dinner) for each day, with the absence of alternating each meal (for example, in the first four days to give up breakfast in the following four – from dinner, etc.).
  2. There are low calorie healthy foods.Below is a diet with which you successfully lose 20 kg of excess weight.

diet allows to lose weight 20 kg

  • 1 to 4 day (no dinner).For breakfast: apples, low-fat cottage cheese and green tea with fruit.At lunch: steamed rice, chicken and cucumber salad and greens.
  • From 5 to 8 day (without breakfast).The dinner: buckwheat, boiled cod, egg and a cup of green tea.For dinner: a salad of tomato and cabbage with lemon juice.In the evening you can also drink a glass of water.
  • From 9 to 12 day (without lunch).For breakfast, eat a cucumber salad with olive oil and lemon juice.Wash down with a glass of water.And for dinner, prepare boiled beans and boiled breast.You can also wash down with clean water.
  • From 13 to 16 days (no dinner).In the morning a little taste of low-fat cottage cheese and drink a cup of green tea with sugar substitute.During the day you need to eat broccoli and drink her a glass of water.
  • from 17 to 20 per day (without breakfast).The last 4 days.Although there is no breakfast, yet allowed the use of warm milk (1-1.5 cups).At lunch, eat boiled cod with cucumber and herbs.And for dinner it to use rice and a couple of medium-sized tomatoes.

People who experience this diet claim that the diet of 20 kg in 20 days is quite easy to comply with, becausewell balanced diet, in addition, within three weeks of appetite gradually decreases.

How to Lose Weight 20 kg per week

Finally, many are wondering how to lose a huge overweight in the shortest possible time – for 7-10 days and as far as practicable.It is important to understand that weight loss of 20 kg per week – is, first and foremost, a huge stress to the body.Moreover, the effect of “extreme practices” will be short-lived, and after the diet the body starts to “gain momentum” in a stronger form.In other words, there is a risk that the observance of stopping such a grueling diet, you not only that you return to the previous weight, but also increased, not to mention the detrimental health effects.

However, if you still weigh the “pros” and “cons” and took a firm decision to throw 20 kg per week, in this case, be sure to follow these guidelines:

  1. Every day, eat no more than 1,000 calories, and in the morningthe meal should be more nourishing compared to lunch and dinner.
  2. Eliminate junk food: fast food, fried, sweet, starchy foods.Eat more fruits and vegetables (raw or cooked).
  3. the morning, eat porridge on the water without salt.So you will clean the intestines, leading to a further reduction in weight.
  4. exercise.At work / school you walk, move more, swim, ride a bike.
  5. Keep a diary, where you will burn all the calories: both consumption and spent.
  6. once a week to do the fasting day: drink only water and eat only fruit.
  7. Avoid carbonated drinks and energy in favor of clean water and fresh juices.
  8. general use more liquid – at least 2 liters a day.

difficult to perform all the tips outlined above, but if you try to follow them, you lose weight 20 kg, and find a beautiful slender figure you will be able in the near future.Good luck!


Alla: I lost 20 kg in 20 days!I eat in moderation, in compliance with the recommendations and the result makes me happy!

Lily: Month kicked off 19 kg.My skin is not limp.After losing weight became to monitor the health, eat right.In principle, everything is fine!

Veronica: I think it’s dangerous, you can not … I lost 20 kg per year – but it is no stretch marks, sagging, and health is normal.

Maintaining weight loss for six years on low carb

Before and after

Is low carb an unsustainable fad? Not if you ask Ron. He sent us his story some years ago, and just told us that 6 years on he’s still successful: Continue Reading →

Maintaining a loss of 100-plus pounds for 10 years with low carb and keto

Name: Julie Georgiou
Age: 38
Height: 5’10” (182 cm)
Highest weight: 310 pounds (141 kg)
Current weight: 155 lbs (70.5 kg)

Growing up, Julie Georgiou developed an appreciation of healthy food at a very young age.

“I was raised in a house that always had fresh, nutritious food. I wasn’t big on sweets or snacks. My mother always prepared delicious Mediterranean cuisine,” Julie remembers. “We ate lots of salad and fresh vegetables and never had any junk food or fast food around.”

“I loved food and had a good appetite,” she says. “I was always the tallest in my class and big boned and a little chubby, but I was never really heavy as a child or in my teens.”

However, when she was about 22, she started gaining weight even though her diet and physical activity level hadn’t changed. Continue Reading →

The low-carb diet: Maintaining a 100-pound weight loss for over a decade

Before and after

Name: Jean Risman
Age: 68
Height: 5’2″ (157 cm)
Highest weight: 245 lbs (111 kg)
Current weight: 130 lbs (59 kg)
Lowest weight: 122 lbs (55 kg)

Back in 2003, Jean Risman’s quality of life was dismal.

At 55 years of age, she carried 245 pounds (111 kg) on her petite frame and had suffered major depression, asthma and digestive issues for many years. In addition, she suspected that she was very likely on the verge of becoming diabetic, if she wasn’t already.

“My father was a doctor, and I grew up knowing a lot about health and medicine. I also had a need to figure things out for myself rather than consult doctors,” Jean says. “So although I was never diagnosed with diabetes, I figured it out simply from the way I felt. It seemed like my blood sugar was on sort of a rollercoaster, because I went from feeling high and exhausted to feeling hypoglycemic.”

She also had a family history of diabetes and realized that’s where she was headed. Continue Reading →

Maintaining a loss of over 100 pounds on a low-carb diet for 17 years

Name: Giulia Preziuso
Age: 39
Height: 5’2” (157 cm)
Highest weight: 265 lbs (120 kg)
Current weight: 163 lbs (74 kg)
Lowest weight: 147 lbs (67 kg)

Giulia Preziuso’s earliest realization that she had a weight issue came at age five, when she was in kindergarten.

“I remember we were all lined up in the hallway. The nurse was taking us in one by one to weigh us. And when I got on the scale, her expression told me that something was not right. Then she said, ‘Wow, 80 pounds (36 kg). That’s a lot,’” Giulia recalls. “And I just remember the children laughing because of her reaction to my weight. That’s when it dawned on me that I was bigger than everyone else and that it was a problem.”

In addition to having her weight pointed out at school, Giulia received far more damaging negative feedback at home.

“My mom, who was obese herself, did a great job of making sure I knew that I was too fat. And my dad always made it clear that he was disappointed by my weight,” she says. “Other family and friends made comments about being such a pretty girl, if only she could lose weight. But I think the most damaging message, though, was when people in the Italian community would say, ‘Che pecchato,’ which translates to ‘What a sin.’ When you’re raised in a Catholic environment and you hear that, it really does something to you emotionally. So food became both my solace and the enemy.” Continue Reading →

The keto diet: Maintaining a 150-pound loss for 10 years

Before and after

Name: Richard Tripeer
Age: 44
Height: 5’7” (170 cm)
Highest weight: Over 360 lbs (164 kg)
Current weight: 188 lbs (85 kg)
Lowest weight: 175 lbs (80 kg)

From an early age, Richard Tripeer loved eating big portions of food. However, being an active child, he could indulge without it affecting his weight too much.

“I mean, I was always a little heavy, but I was athletic. I was a hockey player as a kid, so when you’re young and active, it’s easier to maintain your weight, even with bad eating habits. But yeah, even back then, I was always a little overweight,” he recalls.

But as he got older, his weight began increasing out of proportion to his rate of growth. Continue Reading →

Tips on how to make keto sustainable

How can you make the transition to a



keto diet

as smooth as possible? Kristie Sullivan should know, since she has successfully been on the diet for four years. In this interview she shares her best tips and tricks, ranging from eating out at restaurants to quick dishes to make when you have no time.

Watch a part of the interview above (transcript). The full video is available (with captions and transcript) with a free trial or membership:

Tips on how to make keto sustainable – Kristie Sullivan, PhD

Join free for a month to get instant access to this and hundreds of other low-carb TV videos. Plus Q&A with experts and our awesome low-carb meal-plan service.

Continue Reading →

Can low carb heal carpal tunnel syndrome?

Is a strict

low-carb diet

sustainable in the long run? And how do you formulate one correctly? Bri Gerwitz has had some amazing results on a

ketogenic diet

, losing lots of excess weight and feeling great. In this interview she reveals her secrets.

Watch a new part of the interview above, where she talks about how she healed from carpal tunnel syndrome (transcript). The full video is available (with captions and transcript) with a free trial or membership:

Does low carb work long term? – Bri Gerwitz

Join free for a month to get instant access to this and hundreds of other low-carb TV videos. Plus Q&A with experts and our awesome low-carb meal-plan service.

Continue Reading →

Long-term weight loss on keto: Maintaining a ‘no excuses’ attitude

Before and after

Name: Tami Marino
Age: 51
Height: 5’4” (163 cm)
Highest weight: 305 lbs (139 kg)
Current weight: 144 lbs (65 kg)
Lowest weight: 133 lbs (61 kg)

How do you maintain a weight loss long-term on a keto low-carb diet? Tami Marino has a “no excuses” approach, which clearly works extremely well for her.

Indeed, this attitude helped her lose 170 pounds (77 kg) during perimenopause – a period of hormonal fluctuation that often involves weight gain.

However, for decades her life was consumed by yo-yo dieting, food addiction, and bingeing. Continue Reading →

A low-carb diet: Maintaining a 70-pound weight loss for five years

Before and after

Name: Karen Parrott
Age: 51
Height: 5’1” (155 cm)
Highest weight: 187 lbs (85 kg)
Current weight: 113-116 lbs (51-53 kg)

For the past five and a half years, Karen Parrott has maintained a healthy weight, after 40 years of struggling with obesity, food addiction and binge-eating. This post is about how she did it.

Karen first became aware that she was developing a problem with her weight during grade school, when told she was too large to fit into even “chubby” sizes, as they were called in the 1970s.

“Also, even back then, I didn’t seem to have an ‘off’ switch for hunger much of the time,” Karen recalls. Continue Reading →

How Melissa lost 100 pounds with a keto diet, and kept it off for 15 years

Before and after

Name: Melissa Forehand
Age: 41
Height: 5’4 1/2” (160 cm)
Highest weight: 240 lbs (109 kg)
Current weight: 145 lbs (66 kg)
Lowest weight: 125 lbs (57 kg)

Back in the summer of 2001, Melissa Forehand was miserable and depressed.

She could feel that her clothes were getting tighter but wasn’t even sure how exactly much she weighed. Continue Reading →


Search our Database of Scientific Publications and Authors

Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials.
  • Authors:

Br J Nutr 2013 Oct 7;110(7):1178-87. Epub 2013 May 7.

Laboratório de Nutrição Experimental, Faculdade de Nutrição, Universidade Federal de Alagoas, Campus A. C. Simões, BR 104 Norte, Km 97, 57.072-970 Tabuleiro do Martins, Maceió, AL, Brazil.

The role of very-low-carbohydrate ketogenic diets (VLCKD) in the long-term management of obesity is not well established. The present meta-analysis aimed to investigate whether individuals assigned to a VLCKD (i.e. a diet with no more than 50 g carbohydrates/d) achieve better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet (LFD; i.e. a restricted-energy diet with less than 30% of energy from fat). Through August 2012, MEDLINE, CENTRAL, ScienceDirect,Scopus, LILACS, SciELO, ClinicalTrials.gov and grey literature databases were searched, using no date or language restrictions, for randomised controlled trials that assigned adults to a VLCKD or a LFD, with 12 months or more of follow-up. The primary outcome was bodyweight. The secondary outcomes were TAG, HDL-cholesterol (HDL-C), LDL-cholesterol (LDL-C), systolic and diastolic blood pressure,glucose, insulin, HbA1c and C-reactive protein levels. A total of thirteen studies met the inclusion/exclusion criteria. In the overall analysis,five outcomes revealed significant results. Individuals assigned to a VLCKD showed decreased body weight (weighted mean difference 20·91 (95% CI 21·65, 20·17) kg, 1415 patients), TAG (weighted mean difference 20·18 (95% CI 20·27, 20·08) mmol/l, 1258 patients)and diastolic blood pressure (weighted mean difference 21·43 (95% CI 22·49, 20·37) mmHg, 1298 patients) while increased HDL-C(weighted mean difference 0·09 (95% CI 0·06, 0·12) mmol/l, 1257 patients) and LDL-C (weighted mean difference 0·12 (95% CI 0·04,0·2) mmol/l, 1255 patients). Individuals assigned to a VLCKD achieve a greater weight loss than those assigned to a LFD in the longterm; hence, a VLCKD may be an alternative tool against obesity.

Similar Publications

Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials.
  • Authors:
  • Alain J Nordmann,
  • Abigail Nordmann,
  • Matthias Briel,
  • Ulrich Keller,
  • William S Yancy,
  • Bonnie J Brehm,
  • Heiner C Bucher

Arch Intern Med 2006 Feb;166(3):285-93

Basel Institute for Clinical Epidemiology, University Hospital Basel, Hebelstrasse 10, CH-4031 Basel, Switzerland.


: Low-carbohydrate diets have become increasingly popular for weight loss. However, evidence from individual trials about benefits and risks of these diets to achieve weight loss and modify cardiovascular risk factors is preliminary.

Methods: We used the Cochrane Collaboration search strategy to identify trials comparing the effects of low-carbohydrate diets without restriction of energy intake vs low-fat diets in individuals with a body mass index (calculated as weight in kilograms divided by the square of height in meters) of at least 25. Read More

WITHDRAWN: Advice on low-fat diets for obesity.
  • Authors:
  • Carolyn D Summerbell,
  • Cate Cameron,
  • Paul P Glasziou

Cochrane Database Syst Rev 2008 Jul 16(3):CD003640. Epub 2008 Jul 16.

School of Health and Social Care, University of Teesside, Parkside West, Middlesbrough, Teesside, UK, TS1 3BA.


: Overweight and obesity are global health problems contributing to an ever increasing noncommunicable disease burden. Calorie restriction can achieve short-term weight loss but the weight loss has not been shown to be sustainable in the long-term. An alternative approach to calorie restriction is to lower the fat content of the diet.

Read More

Advice on low-fat diets for obesity.
  • Authors:
  • S Pirozzo,
  • C Summerbell,
  • C Cameron,
  • P Glasziou

Cochrane Database Syst Rev 2002 (2):CD003640

School of Population Health, University of Queensland, Herston Rd, Herston, Queensland, Australia, 4006.


: Overweight and obesity are global health problems contributing to an ever increasing noncommunicable disease burden. Calorie restriction can achieve short-term weight loss but the weight loss has not been shown to be sustainable in the long-term. An alternative approach to calorie restriction is to lower the fat content of the diet.

Read More

Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women.
  • Authors:
  • Manny Noakes,
  • Jennifer B Keogh,
  • Paul R Foster,
  • Peter M Clifton

Am J Clin Nutr 2005 Jun;81(6):1298-306

CSIRO Health Sciences and Nutrition, Adelaide, Australia.


: Limited evidence suggests that a higher ratio of protein to carbohydrate during weight loss has metabolic advantages.

Objective: The objective was to evaluate the effects of a diet with a high ratio of protein to carbohydrate during weight loss on body composition, cardiovascular disease risk, nutritional status, and markers of bone turnover and renal function in overweight women.

Design: The subjects were randomly assigned to 1 of 2 isocaloric 5600-kJ dietary interventions for 12 wk according to a parallel design: a high-protein (HP) or a high-carbohydrate (HC) diet. Read More


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