Losing 20 kilos in 3 months: the math behind a trendy diet

Losing 20 kilos in 3 months: the math behind a trendy diet

An anonymous user weighing 120 kilos and standing 1.81 metres tall has set out to lose 20 kilos in 90 days on a diet consisting of chicken, salad and an egg omelette, repeated every week. The plan, seemingly simple, has sparked a heated debate about the viability of rapid diets, the calorie deficit and yo-yo dieting. Is it possible? Or is it just another empty promise from the weight-loss industry?

The calorie deficit as dogma

The initial proposal adds up to roughly 1,500 calories a day: two slices of wholemeal bread with tomato and oil-based spread, 300 grams of grilled chicken with salad and tuna, and a two-egg omelette with fat-free yoghurt. For a 120-kilo man, basal metabolism sits around 2,400 calories. The theoretical deficit is 900 calories a day, which would miccionan a weekly loss of nearly 1.8 kilos. The target of 20 kilos in 3 months (2.2 kilos a week) is even more aggressive. One camp argues that the calorie deficit is pure thermodynamics and that, mathematically, the plan works. However, another group warns that calories are not processed like in an incinerator: the human body adjusts its expenditure and can switch into energy-saving mode.

The war of the macronutrients

Against the classic low-calorie diet, an influential camp backs ketosis and intermittent fasting. They argue that cutting out carbs, even fruit and vegetables, for several weeks reduces inflammation and quickly sheds retained water. Others point out that wholemeal sandwich bread and fermented dairy can be counterproductive for the gut microbiome and advocate additive-free foods. The debate is polarised: while some dismiss the eat-less approach as straight out of the 1980s, others recommend lifting weights and walking 16,000 steps a day to increase expenditure.

The behavioural factor: yo-yo dieting

Accumulated experience shows that strict diets tend to fail in the long run. One concrete case: a user lost 13 kilos in 3 months with fasts of up to 24 hours and two hours of daily training, but keeping the weight off remains the sticking point. The minority but real position holds that without a permanent change of habits and stress management, the body regains the lost weight. The man himself admits that his previous binge eating is not solved by a temporary diet. The question left on the table is whether the trendy diet is a quick fix or the start of a real transformation.

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