Diet Near lose Weight in 15 days, it is necessary to follow a well and balanced diet that includes fruits, vegetables and whole foods high in fibre, and to avoid the consumption of processed products, fried foods, frozen foods such as pizza and lasagne, sausages and fast foods, among others.
In 15 days, you can lose from 1 kg to a maximum of 5 kg, but this weight loss depends on the person’s metabolism if they follow the diet correctly and accompany it with physical activity.
The kind of physical activity that should be primarily undertaken is aerobic such as running, jogging, swimming or walking to help the body use more energy and burn stored fat.
Diet What Can You Eat
The foods allowed in this diet are generally fruits and vegetables, as they are rich in fibre, make you feel full and improve intestinal transit. Foods like: oatmeal, quinoa, rice, and whole wheat bread should also be included; eggs, beans, sugar-free granola, and sweet potatoes; seeds such as flaxseed, sunflower, chia, pumpkin and sesame; nuts such as walnuts, almonds, peanuts and cashews; Skimmed milk and derivatives, in the case of cheese, must be white.
Other foods that can speed up metabolism and, in turn, promote weight loss are thermogenic foods like cinnamon, ginger, red peppers, coffee, green tea, and apple cider vinegar that can be included in the diet.
Foods to avoid remain those high in salt, sugar, white wheat flour, and fat, such as:
Sugar: sugar, sweets, desserts, cakes, chocolate;
Salt: Salt, soy sauce, Worcestershire sauce, beef and vegetable stock cubes, meat tenderizers, packaged soups;
White Wheat Flour: Loaves of bread, cakes, white sauces such as bechamel empanadas;
Fats: fried foods, red meat, bacon, hot dogs, salami, cured meats, ham, high-fat red meat, whole milk, and yellow cheeses like cheddar;
Industrialized products: filled biscuits, sweets or snacks, frozen ready meals, pizza, lasagne, soft drinks and pasteurized juices.
Body. Herbs and natural spices such as onion, garlic, rosemary, parsley, thyme, basil, and oregano can substitute salt in food preparation. They add flavour to food and do not cause fluid buildup in the intestines.
Sample Menu for Diet Losing Weight in 15 days
The table below shows an example of a 3-day menu of the diet to lose 5 kg in 2 weeks. After these three days, you can compose your menu, always remembering the advice given above
Food Daytime 1 Day 2 Day 3
Breakfast 1 glass of skim milk + 1 slice of whole wheat berry bread with one slice of white cheese + 1 slice of turkey breast one low-fat yoghurt + 1/4 cup oatmeal + 1 tablespoon of chia seeds + 1/2 chopped banana Coffee with skimmed milk without sugar + 1 medium oatmeal pancake + 1 slice of white cheese
Morning snack one slice of papaya with one tablespoon of oatmeal, one glass of green detox juice, one slice of watermelon + 10 units of peanuts
Lunch Dinner 1 loaf grilled fish + 3 tablespoons brown rice + 2 tablespoons beans + broccoli and carrot salad + 1 teaspoon olive oil 1 chicken fillet in natural tomato sauce + 3 tablespoons whole wheat pasta + lettuce raw with 1 tablespoon corn + 1 teaspoon olive oil 1 turkey breast fillet + 4 tablespoons quinoa + 1 cup of boiled vegetables + 1 teaspoon of olive oil
Snack 1 apple + 2 ricotta toasts papaya smoothie + 1 tablespoon of flaxseed 1 low-fat yogurt + 6 walnuts
Needs. The amounts included in the menu vary based on age, gender, level of physical activity, and whether or not you have a related medical condition. Therefore, the ideal is to consult a nutritionist to fully assess and calculate the nutritional plan that best suits your needs.
More tips to come
Some tips to consider when creating the meal plan for the day are:
Take between 5 and 6 meals a day, three main meals and 2 to 3 snacks between meals and try to eat every 3 hours;
Consume between 3 and 4 fruits a day, prefer fruit with skin and bagasse;
Half of the plate must fill with vegetables both at lunchtime and in the evening, with at least two portions per day being consume
A single carbohydrate source should chose for the meal, avoiding putting more than one on the plate;
Choose from beans, corn, peas, chickpeas, soy and lentils as a source of plant-based protein and add just two tablespoons to the plate;
Before eating, remove all fat from meat, including the skin of fish,