Diet To Lose Weight In 15 Days

To lose weight in 15 days it is necessary to follow a healthy and balanced diet that includes fruits, vegetables and whole foods rich in fiber, avoiding the consumption of industrialized foods, fried foods, frozen foods such as 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 metabolism of the person, if the diet is properly performed and if accompanied by the practice of physical activity. The type of physical activity that should be performed is mainly aerobic, such as running, jogging, swimming or walking, for example, to help the body use more energy and burn stored fat.

See some exercises to lose weight.

What you can eat

The foods allowed in this diet are fruits and vegetables in general, because they are rich in fiber, causing satiety and improving intestinal transit. Foods such as: oatmeal, quinoa, rice and whole wheat bread; eggs, beans, granola without sugar, and sweet potato; seeds such as flaxseed, sunflower, chia, pumpkin and sesame; nuts such as walnuts, almonds, peanuts, cashews and; skimmed milk and derivatives, in the case of cheeses should be white.

Other foods that can speed up 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.

Foods to avoid

Foods to avoid 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, meat and vegetable stock cubes, meat tenderizer, envelope soups;

White wheat flour: Breads, cakes, bechamel-type white sauces, breading;

Fats: fried foods, red meats, bacon, sausage, salami, bologna, ham, high-fat red meats, whole milk and yellow cheeses such as cheddar;

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

To replace salt in the preparation of food, you can use herbs and natural seasonings such as onion, garlic, rosemary, parsley, thyme, basil and oregano, as they give more flavor to foods and do not cause fluid retention in the body.

Sample menu to lose weight in 15 days

The table below shows a sample menu of 3 days of the diet to lose weight 5 kg in 2 weeks. After these 3 days you can make your own menu, always remembering the advice given above.

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

See in the video below other tips to define the abdomen:

Other tips to follow

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

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

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

Half of the plate should be occupied by vegetables, both at lunch and dinner, having to consume at least 2 servings a day;

Only one source of carbohydrates should be chosen from the meal, avoiding placing more than one on the plate;

Choose among 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 meats before consuming it, including the skin of fish, turkey and chicken, having to reduce the consumption of red meat to 2 times per week.

It is possible to include in a snack a detox juice, it should be prepared preferably with vegetables, because they are rich in fiber.

See some recipes for detox juices for weight loss.

Diuretic teas to deflate the abdomen

In addition to food, it should be investedIt is also important to drink diuretic and metabolism-boosting teas such as green tea, matcha tea, hibiscus tea (hibiscus flower) and ginger tea with pineapple. To have the desired effect you should drink 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. See which teas have diuretic properties.