Fast and healthy weight loss diet

This diet to lose weight in 15 days allows a quick weight loss, being able to reduce about 5 kg in just two weeks and without much sacrifice.

However, the greater the weight you have to lose the greater the speed of weight loss should be, so normally the first few weeks of dieting the weight loss is greater.

Complete menu for quick weight loss

The following table provides an example of a 3-day weight loss diet menu.

Meal	Day 1	Day 2	Day 3
Breakfast	240 ml skim milk + omelet made with 1 egg and tomato	Unsweetened fruit smoothie + 1 col chia soup	Skimmed yogurt + 1 col of linseed soup + 2 slices of baked cheese with lettuce and tomato
Morning snack	1 apple + 3 chestnuts	2 slices of cheese and ham + 1 bowl of gelatin	1 pear + 3 peanuts
Lunch dinner	150 g of fish fillet + 2 col of chickpea soup + boiled salad + 2 slices of pineapple	150 g chicken breast + 2 col bean soup + braised raw salad + 1 orange	Vegetable soup with quinoa + 1 boiled egg + 1 slice of melon
Afternoon snack	1 low-fat yogurt + 1 col of flaxseed soup	2 slices of watermelon + 3 chestnuts	1 cup unsweetened tea + vegetable omelet

Diets that promise quick results should be done for a limited time and any diet should be done under the supervision of a nutritionist, especially if the person has a disease such as diabetes and hypertension. See 5 Crepioca recipes to lose weight.

3 Simple rules for this diet to work

1. Allowed foods: lean meats, fish, eggs, seafood, skimmed milk and derivatives, seeds, nuts, legumes, vegetables and fruits. Prohibited foods: sugar, potatoes, pasta, bread, rice, flour, mayonnaise, butter, oil, olive oil, banana, grape, avocado and processed meats such as sausage, sausage, bacon and ham. Starting the diet by detoxifying improves the results, so see an excellent recipe for detox soup to complete this diet, in this video:

This diet can be supplemented with teas to lose weight, such as lemon and ginger or green tea, which help to reduce swelling and fluid retention, decreasing appetite and speeding up metabolism. Learn how to prepare teas to lose weight.

Medicines to help you lose weight, such as sibutramine or orlistat, are an option, especially when obesity puts your health at risk, but they should only be taken with the recommendation of a gastroenterologist or endocrinologist, otherwise, when the medicine is over, it is very possible that put on weight again.

Weight Loss Exercises

To complement this diet, it is also recommended to burn more calories than you eat, and for that, exercises are an excellent help. The best are:

1. Warm-up exercises

The best exercises to lose weight are aerobic, such as brisk walking, running, cycling, rowing or swimming. This type of physical activity burns many calories in a short time, being ideal for burning accumulated fat, in addition to improving heart strength and breathing capacity. They must be performed for at least 20 minutes, daily.

2. Localized exercises

Buttock exercises help increase muscle mass, allowing you to fight cellulite and improve self-esteem. But these exercises are also important because when the maximum and medium gluteus muscles are weak there may be pain in the back, knees and hips.

For best results, exercise should be done every other day, and the diet should be rich in protein foods, such as white meat, yogurt and egg white omelet because they favor the formation of muscles. Meet other protein-rich foods.

Two exercises for glutes, which can be done at home, and in a few minutes, are:

Ex. 1: In the position of 4 supports, with the elbows resting on the floor, raise one leg above the line of the hip height. The leg elevation is about 10 centimeters and there is no need to rest the knee on the floor. Do 8 lifts and rest for 30 seconds. Repeat the exercise 2 more times.

Ex 2: Lying on your back, hands on your sides, raise your hips off the floor 8 times in a row and rest for 30 seconds. Repeat the same exercise 2 more times.

Watch the following video and see more tips to lose weight fast: