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Diet to Lose 5kg in 2 Weeks

                 

In order to lose weight in 2 weeks it is necessary to have a healthy and balanced diet, and it is important to include fruits, vegetables, and whole foods rich in fiber, in addition to avoiding 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 properly performed, and the practice of physical activities on a regular basis.


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

In order 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 thus 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: breads, 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 own menu taking into consideration the tips indicated above:


Day 1


  • Breakfast: 1 glass of skim milk + 1 slice of whole wheat bread with 1 slice of white cheese + 1 slice of turkey breast.
  • Morning snack: 1 slice of papaya with 1 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 1 tablespoon of peanuts + 1 dessert spoon of olive oil.
  • Afternoon snack: Papaya juice with 1 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 important 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


  • Perform 5 to 6 meals per day: 3 main meals and 2 to 3 snacks, being recommended to eat every 3 hours;
  • Eat 3 to 4 fruits a day, giving preference to fruits with peel and pulp;
  • Half of the plate should be with vegetables, both at lunch and dinner, and it is important to consume at least 2 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 2 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 in one of the snacks a detox juice, 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 the consumption of 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 important to drink at least 1.5 L of liquids per day, preferably diuretic teas or water, to combat fluid retention and improve bowel function.

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