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General Practice 2023

Diet to lose até 5 kg in 2 weeks

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Diet to lose até 5 kg in 2 weeks
Diet to lose até 5 kg in 2 weeks

To lose weight in 2 weeks, it is necessary to reduce daily calories, mainly by reducing the intake of industrialized foods and rich in carbohydrates such as cookies, French fries and soda, for example. But in order to lose weight it is necessary to increase the intake of fruits, vegetables and whole foods rich in fiber.

In 2 weeks it is possible to lose between 1 kg and 5 kg, and this weight loss can vary according to the person's metabolism, the fact that the diet is carried out properly and the practice of physical activities on a regular basis. In addition to all this, following the same rules, the more above the ideal weight, the faster the weight loss.

To achieve the goal, it is important to associate new eating habits with aerobic activities, such as running, swimming or walking, for example, which help to use more energy and burn accumulated fat. Check out a list of the best exercises to lose weight.

What you can eat

To reduce weight in 2 weeks, the foods allowed are fruits and vegetables, as they are rich in fiber, ensuring the feeling of satiety and improving intestinal transit. Foods such as: should also be included in the daily routine

  • Oats;
  • Quinoa;
  • Rice;
  • Wholemeal bread;
  • Eggs;
  • Beans;
  • Sugar-free granola;
  • Potato;
  • Flax, sunflower, pumpkin and sesame seeds;
  • Dried fruits such as walnuts, almonds, peanuts and cashews;
  • Milk and skimmed dairy products, such as white cheese.

Other foods that can accelerate 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 diet.Learn more about thermogenic foods.

Foods to avoid

Foods that should be avoided are those rich in s alt, sugar, white wheat flour and fats, such as:

  • Sugar: sugar, sweets, desserts, cakes, chocolate;
  • S alt: s alt, soy sauce, Worcestershire sauce, meat and vegetable stock cubes, meat tenderizers, powdered soups;
  • White wheat flour: breads, cakes, pies, white sauce, snacks;
  • Fat: fried foods, red meats, bacon, sausage, sausage, salami, high-fat red meats, whole milk and yellow cheeses, such as cheddar and Prato.
  • Industrialized products: stuffed biscuits, packaged snacks, frozen ready-to-eat foods, pizza, lasagna, soft drinks and boxed juices.

To replace s alt in food preparation, you can use herbs and natural seasonings such as onion, garlic, rosemary, parsley, thyme, basil and oregano, as they make the food more flavorful and do not cause fluid retention on the body.

Menu to lose weight in 2 weeks

The following table shows an example of a 3-day menu to lose up to 5 kg in two weeks. After these three days, the person can create their own menu, taking into account the tips indicated above:

Meal Day 1 Day 2 Day 3
Breakfast 1 glass of skim milk + 1 slice of wholegrain 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 sliced ​​banana Coffee with skimmed and sugar-free milk + 1 oatmeal pancake + 1 slice of white cheese
Morning snack 1 slice of papaya with 1 tablespoon of oatmeal 1 glass of green detox juice 1 slice of watermelon + 10 pieces of peanuts
Lunch/Dinner 1 grilled hake fillet + 3 tablespoons of brown rice + 2 tablespoons of beans + broccoli and carrot salad + 1 tablespoon of olive oil 1 chicken fillet with natural tomato sauce + 3 tablespoons of whole wheat pasta + salad with 1 tablespoon of peanuts + 1 tablespoon of olive oil 1 turkey breast fillet + 4 tablespoons of quinoa + 1 cup of cooked vegetables + 1 tablespoon of olive oil
Afternoon snack 1 apple + 2 ricotta toast 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 for a complete evaluation and a nutritional plan to be calculated. according to the person's needs.

See the video below for more information on how to make the best diet to lose weight:

Other tips to lose weight

Some other tips that are important to follow when putting together the nutritional plan for the day are:

  • Have 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 skin and pomace;
  • Half of the plate should be with vegetables, both lunch and dinner, and it is important to consume at least 2 portions a day;
  • It is recommended to choose only one carbohydrate source, avoiding putting more than one source on the plate;
  • Choose between beans, corn, peas, chickpeas, soy and lentils as a source of vegetable protein and put only 2 tablespoons on the plate;
  • Remove all the fat from meats before consuming them, including the skin of fish, chicken and turkey, in addition to reducing the consumption of red meats to 2 times a week.

It is possible to include a detox juice in one of the snacks, which should preferably be prepared with vegetables, as 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 1.5L of fluids a day, preferably diuretic teas or water, to combat fluid retention and improve bowel function.

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