DIET TO LOSE WEIGHT IN 15 DAYS

DIET TO LOSE WEIGHT IN 15 DAYS

In order to lose weight in 15 days, it is necessary to carry out a healthy and balanced diet that includes fruits, vegetables, and whole-grain foods rich in fibers avoiding the consumption of industrialized foods, fried foods, frozen meals like pizzas and lasagna, sausages, fast foods, among others.

In 15 days it is possible to lose between 1 Kg to 5 Kg; however, this weight loss will depend on the person's metabolism, if they properly carry out the diet and if it is accompanied by physical activity. The type of physical activity that needs to be done primarily is aerobic, such as running, jogging, swimming, or walking, for example, to help the body use more energy and burn fat.

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What can you eat?

The foods allowed in this diet are fruits and vegetables in general, because they are rich in fiber, causing a feeling of satiety and improving intestinal transit. Foods such as oatmeal, quinoa, rice, and whole wheat bread should also be included; eggs, beans, unsweetened granola, and sweet potato; seeds such as flaxseed, sunflower, chia, squash and sesame; nuts such as walnuts, almonds, peanuts, cashews and; skimmed milk and derivatives, in the case of cheeses, must be white.

Other foods that can accelerate metabolism and in turn promote weight loss are thermogenic foods, such as cinnamon, ginger, red pepper, coffee, green tea and apple cider vinegar, which can be included in the diet. Learn more about these foods.

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Foods to avoid

Other foods which cause weight gain should be avoided such as:

Sugar: sugar, sweets, desserts, cakes, chocolate;

Salt: salt, soy sauce, Worcestershire sauce, cubes of meat and vegetable broth, meat tenderizer, soups on;

White wheat flour: bread, cakes, white bechamel-type sauces, breaded;

Fats: fried foods, red meat, bacon, sausage, salami, mortadella, ham, high-fat red meat, whole milk and yellow cheeses such as cheddar.

Industrialized products: filled cookies, baubles or snacks, frozen ready meals, pizza, lasagna, soft drinks and pasteurized juices.

To substitute salt in a food preparation, natural herbs and condiments such as onion, garlic, rosemary, parsley, thyme, basil, and oregano can be used since they give more flavors to meals and do not cause liquid retention in the body.

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Sample menu to lose weight in 15 days

The table below shows a 3-day example menu of the 5 kg weight loss diet in 2 weeks. After adopting these 3 days, you can create your own diet plan, always identifying the directions indicated above.

Foods	Day 1	Day 2	Day 3
Breakfast	1 glass of skim milk + 1 slice of whole wheat bread with 1 slice of white cheese + 1 slice of turkey breast	1 low-fat yogurt + 1/4 cup oatmeal + 1 tablespoon chia seeds + 1/2 chopped banana	Coffee with skim milk without sugar + 1 medium oat pancake + 1 slice of white cheese
Morning snack	1 slice of papaya with 1 tablespoon of rolled oats	1 glass of green detox juice	1 slice of watermelon + 10 units of peanuts
Lunch dinner	1 grilled fish wheel + 3 tablespoons of brown rice + 2 tablespoons of beans + broccoli salad with carrots + 1 teaspoon of olive oil	1 chicken fillet in natural tomato sauce + 3 tablespoons of whole wheat pasta + Raw salad with 1 tablespoon of corn + 1 teaspoon of olive oil	1 fillet of turkey breast + 4 tablespoons of quinoa + 1 cup of cooked vegetables + 1 teaspoon of olive oil
Afternoon snack	1 apple + 2 ricotta toasts	Papaya smoothie + 1 tablespoon flaxseed	1 low-fat yogurt + 6 nuts

The amounts included in the menu vary according to age, sex, physical activity and if you have any associated disease or not, so the ideal is to go to a nutritionist for a complete evaluation and calculate the most appropriate nutritional plan according to your needs.

Other tips to follow

Some tips to take into account when preparing the nutritional plan for the day are:

Make between 5 to 6 meals a day, 3 main meals and 2 to 3 snacks between meals, trying to consume food every 3 hours;

Consume between 3 to 4 fruits a day, preferring the fruits with shell and bagasse;

Eat half-plate of green vegetables, both at lunch and dinner, and should use at least 2 servings a day.

A single source of carbohydrates should be chosen from the meal, avoid placing more than one on the plate.

Choose between beans, corn, peas, chickpeas, soybeans and lentils as a source of vegetable protein and place just 2 tablespoons on the plate.

Remove all fat from meat before consuming it, including the skin of fish, turkey and chicken, and reduce the consumption of red meat to 2 times per week.

It is possible to include a detox juice in a snack, and it should be prepared preferably with vegetables since these are rich in fibers. See some recipes to prepare Detox Juices to lose weight.

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Diuretic tea to deflate the abdomen

In addition to food, you should invest in the consumption of diuretic and metabolism-enhancing teas such as green tea, matcha tea, hibiscus tea (flower of Jamaica) and ginger tea with pineapple. To have the desired effect, you should take 3 to 4 cups a day, without adding sugar.

It is also important to drink at least 1.5 L of liquids a day, preferably between diuretic teas and water, to combat fluid retention and improve bowel function.