In
order to lose weight in 2 weeks, it is necessary to have a healthy and balanced diet. It is important to include fruits, vegetables, and whole foods rich in
fiber and avoid the consumption of processed foods, fried foods, frozen foods
such as pizza and lasagna, sausages, fast foods, etc.
In
2 weeks, it is possible to lose between 1 kg and 5 kg. However, this weight loss may vary according to the person's metabolism, the fact that the diet is
performed correctly, and regular physical activities.
To
achieve the goal, it is recommended that the person performs mainly aerobic
activities, such as running, swimming, or walking, for example, because they
help the body use more energy and burn accumulated fat.
What
You Can Eat
To
lose weight in 2 weeks, the allowed foods are fruits and vegetables, since they
are rich in fiber, guaranteeing a feeling of satiety and improving the
intestinal transit. Foods such as:
- Oatmeal
- Quinoa
- Rice
- Whole wheat bread
- Eggs
- Beans
- Unsweetened granola
- Potatoes
- Flaxseed, sunflower seed,
pumpkin seed, sesame seed
- Nuts such as walnuts, almonds,
peanuts, and cashews
- Skim milk and dairy products, such as white cheese
Other foods that can speed up the metabolism and promote weight loss are thermogenic foods, such as cinnamon, ginger, red pepper, coffee, green tea, and apple cider vinegar, which can also be included in the diet.
Learn more about thermogenic
foods.
Foods
That Must Be Avoided
The
foods that must be avoided are those rich in salt, sugar, white wheat flour,
and fats, such as:
- Sugar: sugar,
sweets, desserts, cakes, chocolate.
- Salt: salt,
soy sauce, English sauce, meat and vegetable bouillon cubes, meat
tenderizers, powdered soups.
- White wheat flour: bread,
cakes, pies, white sauce, snacks.
- Fat: fried
foods, red meat, bacon, sausage, salami, red meat rich in fat, whole milk,
and yellow cheese, such as cheddar and Prato.
- Industrialized products: stuffed cookies, packaged snacks, frozen ready-to-eat food, pizza, lasagna, soft drinks, and boxed juices.
To
replace salt in food preparation, you can use natural herbs and spices such as
onion, garlic, rosemary, parsley, thyme, basil, and oregano, because they make
the food taste better and don't retain liquids in the body.
Menus
to Lose Weight In 2 Weeks
We
will show you an example of a 3-day menu to lose up to 10 pounds in two weeks.
After these three days, the person can set up their menu taking into
consideration the tips indicated above:
Day
1
- Breakfast: 1
glass of skim milk + 1 slice of whole wheat bread with one slice of white
cheese + 1 slice of turkey breast.
- Morning snack: 1
slice of papaya with one tablespoon of oatmeal.
- Lunch / Dinner: 1
grilled hake + 3 tablespoons of brown rice + 2 tablespoons of beans +
broccoli salad with carrots + 1 tablespoon of olive oil.
- Afternoon snack: 1
apple + 2 toasts with ricotta cheese.
Day
2
- Breakfast: 1
skimmed yogurt + 1/4 cup of oatmeal + 1 tablespoon of chia seeds + 1/2
sliced banana.
- Morning snack: 1
glass of green detox juice.
- Lunch / Dinner: 1
chicken fillet with natural tomato sauce + 3 spoons of whole wheat pasta +
salad with one tablespoon of peanuts + 1 dessert spoon of olive oil.
- Afternoon snack: Papaya
juice with one tablespoon of flaxseed.
Day
3
- Breakfast: Coffee
with skimmed milk and no sugar + 1 oatmeal pancake + 1 slice of white
cheese.
- Morning snack: 1
slice of watermelon + 10 units of peanuts.
- Lunch / Dinner: 1
turkey breast fillet + 4 tablespoons of quinoa + 1 cup of cooked
vegetables + 1 dessert spoon of olive oil.
- Afternoon snack: 1
skimmed yogurt + 6 nuts.
The
amounts included in the menu vary according to age, gender, physical activity,
and presence or absence of any disease, so it is essential to see a
nutritionist for a complete evaluation and to calculate a nutritional plan
according to the person's needs.
Other
Tips for Losing Weight
Some
other tips that are important to follow when putting together the nutritional
plan for the day are
❋ Half of the plate should be
with vegetables, both at lunch and dinner, and it is vital to consume at
least two servings a day.
❋ It is recommended to choose
only one source of carbohydrates, avoiding putting more than one source on
the plate.
❋ Choose among beans, corn, peas,
chickpeas, soy, and lentils as a source of vegetable protein and put only
two tablespoons on the plate.
❋ Remove all the fat from the
meat before eating it, including the skin of fish, chicken, and turkey,
and reduce the consumption of red meat to twice a week.
It
is possible to include a detox juice in one of the snacks, which should be
prepared preferably with vegetables since they are rich in fiber.
Diuretic
Teas to Deflate the Belly
Besides
food, one should invest in diuretic teas that increase the metabolism, such as
green tea, matcha tea, hibiscus tea (Jamaican flower), and ginger tea with
pineapple. To have the desired effect, one should drink 3 to 4 cups of tea a
day without adding sugar.
It is also essential to drink at least 1.5 L of liquids per day, preferably diuretic teas or water, to combat fluid retention and improve bowel function.