- What you can eat
- Foods to Avoid
- Weight loss menu in 2 weeks
- Other tips for losing weight
- Diuretic teas to deflate the belly
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, in addition to the recommendation to 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 eating is done properly and the practice of physical activities on a regular basis.
To achieve the goal, it is indicated that the person performs mainly aerobic activities, such as running, swimming or walking, for example, as they help the body to use more energy and burn the accumulated fat. Check out a list of the best weight loss exercises.
What you can eat
In order to reduce weight in 2 weeks, the foods allowed are fruits and vegetables, since they are rich in fiber, guaranteeing a feeling of satiety and improving intestinal transit. Foods such as:
- Oats; Quinoa; Rice; Brown bread; Eggs; Beans; Granola without sugar; Potatoes; Flaxseed, sunflower, pumpkin and sesame seeds; Dried fruits such as walnuts, almonds, peanuts and cashews; Skimmed milk and derivatives, such as cheese White.
Other foods that can speed up metabolism and thus favor 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 to Avoid
Foods that should 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, Worcestershire sauce, cubes of meat and vegetable broths, meat tenderizers, powdered soups; White wheat flour: breads, cakes, pies, white sauce, snacks; Fat: fried foods, red meats, bacon, sausage, sausage, salami, red meats high in fat, whole milk and yellow cheeses such as cheddar and side dish. Industrialized products: stuffed biscuits, packaged snacks, frozen frozen food, pizza, lasagna, soft drinks and juices in box.
To replace salt in food preparation, you can use natural herbs and spices such as onion, garlic, rosemary, parsley, thyme, basil and oregano, as they make food more flavorful and do not cause fluid retention in the body.
Weight loss menu in 2 weeks
The following table shows the example of a 3-day menu to lose up to 5 kg in two weeks. After these three days the person can put together their own menu taking into account the tips previously indicated:
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of skim milk + 1 slice of whole grain bread with 1 slice of white cheese + 1 slice of turkey breast | 1 low fat yogurt + 1/4 cup oats + 1 tablespoon chia seeds + 1/2 sliced banana | Coffee with skimmed and unsweetened milk + 1 oat pancake + 1 slice of white cheese |
| Morning snack | 1 slice of papaya with 1 tablespoon of oats | 1 glass of green detox juice | 1 slice of watermelon + 10 units of peanuts |
| Lunch dinner | 1 piece of grilled hake + 3 tablespoons of brown rice + 2 tablespoons of beans + broccoli salad with carrots + 1 spoon of olive oil | 1 chicken fillet with natural tomato sauce + 3 tablespoons of wholegrain pasta + salad with 1 tablespoon of peanuts + 1 dessert spoon of olive oil | 1 turkey breast fillet + 4 tablespoons of quinoa + 1 cup of cooked vegetables + 1 dessert spoon of olive oil |
| Afternoon snack | 1 apple + 2 toast with ricotta | Papaya juice with 1 tablespoon of flaxseed | 1 low-fat yogurt + 6 nuts |
The amounts included in the menu vary according to age, sex, physical activity and the presence or absence of any disease, so it is important to go to the nutritionist to carry out a complete assessment and calculate a nutritional plan according to the needs of the patient. person.
See the video below for more tips to dry the belly and define the abdomen:
Other tips for losing weight
Some other tips that are important to follow when setting up the nutritional plan for the day are:
- Eat 5 to 6 meals a day: 3 main meals and 2 to 3 snacks, it is recommended to eat every 3 hours; Consume 3 to 4 fruits a day, giving preference to fruits with peel and bagasse; Half of the dish should be with vegetables, both lunch and dinner, it is important to consume at least 2 servings per day; it is recommended to choose only one source of carbohydrates, avoiding placing more than one source on the plate; choosing between beans, corn, peas, chickpeas, soybeans and lentil as a source of vegetable protein and put only 2 tablespoons on the plate; remove all fat from the meats before consuming them, including the skin of fish, chicken and turkey, in addition to reducing the consumption of red meats for 2 times per week.
It is possible to include a detox juice in one of the snacks, which should preferably be prepared with vegetables, since they are rich in fiber. Check out some detox juice recipes to lose weight.
Diuretic teas to deflate the belly
In addition to food, you should invest in the consumption of diuretic teas that increase metabolism, such as green tea, matcha tea, hibiscus tea (jamaica flower) and ginger tea with pineapple. To have the desired effect, you 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 fluids per day, preferably diuretic teas or water, to combat fluid retention and improve bowel function.
