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How to Lose 20 Pounds in a Month on the Diet Solution Program

by
author image Rick Suttle
Rick Suttle has been writing professionally since 2009, covering health and business for various online and print publications. He has worked in corporate marketing research and as a copywriter. Suttle holds a Bachelor of Science in marketing from Miami University and a Master of Business Administration from California Coast University. He is author of the novels "Hell Year" and "Suicide Peak."
How to Lose 20 Pounds in a Month on the Diet Solution Program
A family is picking fresh vegetables. Photo Credit XiXinXing/XiXinXing/Getty Images

The Diet Solution Program, now called "The Beyond Diet," was developed by Isabel De Los Rios, an exercise, nutrition and lifestyle coach, according to the website EveryDiet.org. The program bases your diet portions and foods on your metabolic body type. The metabolic body type determines how you use and process certain foods for energy. You are then instructed to eat a balanced meal of lean meats, carbohydrates, fruits and vegetables to ensure that you obtain all the necessary nutrients. You can lose 20 pounds on the Diet Solution Program without starving, and keep the weight off through basic diet maintenance.

Determine Your Metabolic Type

There are specific medical terms for your metabolic type, but the Diet Solution Program defines three basic types of metabolism, according to EveryDiet.org: protein, carbohydrates or a combination. People who gain weight with even an average amount of carbohydrates in their diet, for example, may need to predominately eat lean proteins to lose 20 pounds in a month. Others may be able to handle a better balance between protein and carbohydrates. The foods you process best may be contingent upon your body type. For example, you may have a more endomorphic body than others, which means that you're heavier set. It may take you longer to burn off carbohydrates. Whatever the case, use the self test at Better-Mind.com to determine your metabolic type.

Your Meals

Eat three main meals per day. An ideal portion for breakfast may include a couple of poached eggs, a cup of leafy greens -- such as spinach -- and an apple. For lunch, eat four ounces of grilled chicken, a salad with at least two other raw vegetables, a cup of broccoli and a couple of teaspoons of olive or flax seed oil. Take the flax seed or olive oil by mouth. You will be minimizing your fat intake on the Diet Solution Program. Fatty oils such as omega 3, flax seed and olive oil help to fill you up. These fats are recommended because they're quickly converted into energy. For dinner, eat a salad, four ounces of grilled salmon, a salad and a cup of green beans, for example. Keep track of the portions you eat. Decrease portion sizes slightly if you aren't staying on pace to lose 20 pounds in a month, or about five pounds weekly. Increase portion sizes if you're losing weight too rapidly.

About Snacks

Limit your snacks to two times daily. However, stay away from cookies, chips and other fatty snacks. You can introduce some of these foods back into your diet once you lose 20 pounds. Instead, eat fruits, vegetables and nuts for snacks, and eat your two snacks only between meals -- not at night. For example, eat a couple of tablespoons of almond butter, a pear and six baby carrots for your midmorning snack. Eat an ounce of cashews, a half cup of strawberries and several sticks of celery between lunch and dinner. Again, eat smaller snack portions if you're not losing at least five pounds per week. Increase your portions if you're losing weight too rapidly.

Considerations

Start exercising every day to burn excess calories. Exercise first thing in the morning to get your metabolism going, according to Sharecare.com. Walk or use an exercise bike or treadmill. Start out by doing what you can, then increase your exercise duration to between 20 and 30 minutes, or 85 percent of your maximum heart rate for your age. To find that magic number, men need to subtract their age from 220, then multiply that by .85. Women need to multiply their age by .82, then subtract that number from 208. Multiply that last number by .85 and you have your target heart rate. Mix your workouts up each day by doing something different. Consider adding a second exercise session to your routine at night to enhance your calorie burning. An ideal time would be a couple hours before bedtime. That way you aren't so revved up at bedtime to sleep.

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