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In the XNUMXst century, the scope of glossy beauty standards has narrowed so much that only a few manage to squeeze into them. The only sure way out of the situation is to love your body the way nature created it. However, being overweight is not a disadvantage that should be overlooked. Fullness sooner or later ceases to be a purely cosmetic defect and turns into a problem that negatively affects not only self-esteem, but also the physical health of a person.
Extra pounds are often attributed to the individual characteristics of the body, various diseases, hormonal disorders and stressful situations. In fact, a sedentary lifestyle, bad habits and unhealthy food are the three main causes of obesity, eliminating which you can gradually normalize metabolism and lose weight without diets and sports.
Natural weight loss on proper nutrition requires a lot of time and patience, and you usually want to lose weight in a couple of weeks. When there is no way to wait until the fat deposits disappear on their own, only a good diet will help. By combining dietary nutrition with physical activity, you can easily lose up to 7 kilograms in two weeks.
How to choose a diet for 2 weeks
Two weeks is the optimal period for those who need to get rid of 3 to 7 kg, but for this it is necessary to choose a dietary diet in accordance with individual needs and characteristics of the human body. A wide range of diets for every taste and pocket, unfortunately, does not make it easier to find the right weight loss program.
When choosing a weight loss technique, you need to remember that not everything is gold on which Hollywood stars lose weight. A diet should be abandoned if it was created by a person without special education in the field of nutrition, published on an obscure website without attribution, not included in the list of diets recommended by popular health food portals, promoted through viral advertising, promises fantastic results in a short period of time , is based on fasting, taking dubious fat-burning drugs and other types of self-torture, violates the well-known principles of proper nutrition, or includes hard-to-reach foods or dishes that are difficult to prepare in the weight loss menu.
If the selected weight loss program has at least one of the above qualities, there is a chance that two weeks of personal time will be wasted. Discussions on forums, entries in personal diaries and weight loss blogs will help you get a real idea about diets.
For successful weight loss, you need to choose proven methods, taking into account the following nuances:
- the state of human health and the presence of contraindications to diet;
- initial BMI and desired result;
- lifestyle, physical activity and daily schedule;
- financial possibilities and availability of products-components of the diet;
- personal culinary preferences.
Even the best methods have their advantages and disadvantages, so before you start losing weight, you need to weigh the pros and cons. It should also be noted that the expected results indicated in the description of fast diets are always exaggerated.
Who is the 2 week diet for?
Before you go on a diet, you need to decide in advance how many kilograms you need to throw off by a specific date. A two-week diet is well tolerated by the body with the most balanced nutrition and weight loss up to 2 kg per week. Diets with strict restrictions, which allow you to lose twice as many extra pounds in two weeks, are suitable only for absolutely healthy people who are confident in their abilities.
Before starting a diet, you need to make sure that there are no contraindications to losing weight:
- acute and chronic diseases, viral infections;
- weakened immunity, anemia, insulin dependence;
- allergy to food components of the diet;
- recovery after serious illnesses, surgical interventions, childbirth;
- unstable hormonal background, puberty;
- pregnancy, breast-feeding;
- body dysmorphic disorder, eating disorders and mental illness.
Those who hope to lose 10 kg or more in two weeks are advised to abandon this venture and pay attention to weight loss diets based on a complete healthy diet, which can be followed until the desired result is achieved. You need to understand that safe weight loss at high initial rates should not exceed 2-3 kg per week.
The best diets for 2 weeks
To get rid of extra pounds, you need not to starve, but to force the body to expend more energy than it receives. You can achieve this effect with the help of additional physical activity or creating a calorie deficit. Diets for 14 days are express weight loss methods of the second type, which involve cutting calorie intake or excluding foods with high nutritional value from the menu.
| Diet | Short description | Action |
|---|---|---|
| Monotonous | Eating one product or dish throughout the course of weight loss | Unloading the body and maximum weight loss in the shortest possible time. Additional effect depends on the selected product |
| Protein (low carb) | Limited consumption or complete exclusion of foods containing carbohydrates. The main source of nutrients is lean protein and low carbohydrate plant foods. | Fat burning due to carbohydrate deficiency while maintaining muscle mass and skin tightness. In combination with a salt-free diet, it helps to relieve swelling and remove excess fluid from the body. The best results are observed when combining a diet with aerobic and strength training |
| Low calorie | Reducing daily calorie intake, eating foods with low energy value: lean proteins, “good” carbohydrates, vegetables and unsweetened fruits | A calorie deficit contributes to weight loss, and a diet rich in fiber helps cleanse the intestines of toxins and decomposition products, normalize peristalsis and the activity of the entire gastrointestinal tract. The diet is suitable for intellectual workers and those leading a sedentary lifestyle. |
| Balanced | Composing a diet menu in such a way that the body receives the necessary amount of protein, healthy fats and carbohydrates. The percentage of BJU for weight loss is 20:25:55, for sports “drying” – 30:20:50 and to consolidate the result – 15:25:60 | Smooth weight loss on proper nutrition without the side effects that are part of any weight loss diet. With the correct calculation of the optimal ratio of BJU and the calorie content of the diet, extra pounds go naturally without harm to health |
| Protein-carbohydrate alternation (BUCH) | Cyclical alternation of protein, carbohydrate and mixed days according to the schemes 2:1:1 or 1:1:2, respectively. The nutrition plan is compiled on the basis of existing types of dietary rations (protein, carbohydrate and balanced) with a focus on the necessary components | The BUCH method combines the positive qualities of protein, vegetable and balanced diets for weight loss. Weight loss occurs without intoxication of the body with the breakdown products of animal proteins and a drop in the level of glycogen in the blood. Diet can be combined with any physical activity |
Two-week diets often contain elements of sports, medical, separate and vegetarian nutrition. They can be both simplified versions of well-known methods of weight correction, and independent weight loss programs.
| Name of the diet | Diet | Expected weight loss |
|---|---|---|
| Protein | Low carb, nutritious, strict | 8-10 kg |
| Japanese | Low carb, low calorie, hard | 6-8 kg |
| Buckwheat | Monotonous, low-calorie, hard | 8-12 kg |
The top three diets are characterized by strict restrictions that must be adhered to in order to achieve the desired result. On a diet, you can not overeat and eat any foods other than those allowed.
Diet meals are prepared without the addition of fat and hot spices, vegetables and fruits are eaten fresh whenever possible. Foods that are unsuitable for food without heat treatment can be boiled, baked in the oven, in foil, grilled or steamed.
In order to avoid stress and breakdowns during the diet, you need to prepare the body in advance for weight loss and gradually eliminate junk food from the menu 2-3 days before the start. It is important to remember to observe the drinking regime, eat on time and control your well-being throughout the entire period of weight loss.
Protein diet
Carbohydrates are the main fuel for the body, the excess of which is converted into fat and stored for a rainy day. Not getting the usual amount of carbohydrates, the body is forced to draw energy from another source and burn fat reserves. This is how weight loss occurs on protein nutrition, which is considered the most effective way to quickly lose weight.
| Lean Protein Sources | Fillet of poultry, rabbit, beef, lamb, sea fish, chicken and quail eggs (no more than 3-4 times a week) |
|---|---|
| Dairy products | Cottage cheese and low-fat kefir, curdled milk, ayran, natural yogurt, unsalted feta cheese, hard cheese |
| Vegetables | Seasonal salad vegetables: cucumbers, tomatoes, radishes, bell peppers, onions; low GI vegetables: asparagus, green beans, zucchini, eggplant, all types of cabbage; carrots, beets and green peas only fresh; greens, mushrooms and soy |
| Fruit | Sweet and sour seasonal fruits and berries with a carbohydrate content of not more than 10 g per 100 g; citrus fruits: oranges, tangerines, grapefruits, kiwi, lemons |
| Beverages | Purified or mineral water without gas; drinks without sugar and sweeteners: green tea, herbal decoctions, black coffee, chicory |
| supplements | Vegetable oil (sunflower, corn, olive), apple cider vinegar and lemon juice as salad dressings; natural spices and herbs |
The weight loss menu is made up of allowed foods so that the amount of carbohydrates consumed does not exceed 20-30 g per day. There should be at least 5 meals per day (three main and two snacks). You need to eat in small portions, if possible without drinking. To avoid problems with digestion, you need to drink a glass of kefir with a tablespoon of oat or rye bran before going to bed.
In addition to observing the drinking regimen, it is recommended to completely eliminate salt from the diet in order to reduce the burden on the kidneys and speed up the removal of excess fluid. Protein food helps to strengthen muscles and quickly restore the body after physical exertion, so to get a toned, sculpted body, you need to combine a diet with aerobic and strength training.
The Japanese diet
The inhabitants of Japan are famous for restraint and asceticism, so the secret of the harmony of Japanese women lies in a moderate and modest diet. The Japanese diet won the hearts of Europeans with its simplicity, efficiency and availability at any time of the year.
List of products for weight loss in Japanese:
- veal (lean beef), chicken breast, sea fish fillet;
- chicken eggs;
- tomato juice without salt and sugar, 0% fat yogurt;
- white cabbage, carrots, zucchini, eggplant;
- sweet and sour apples;
- rye or bran bread (biscuits);
- sunflower or olive oil, lemon juice;
- green leaf tea, natural ground coffee.
The essence of the “Japanese” is a strict salt-free diet and three meals a day without snacks between meals. In the morning they drink a cup of green tea or coffee, for breakfast they eat one dietary bread or fresh carrots.
| Day | Dinner | Dinner |
|---|---|---|
| 1 | 2 eggs, boiled cabbage, juice | 200-300 g fish |
| 2 | 200-300 g fish, cabbage salad | 200 g veal, kefir |
| 3 | Braised zucchini or eggplant | 200 g veal, 2 eggs, cabbage salad |
| 4 | One egg, 2-3 carrots | 200-300 g apples |
| 5 | 300 g fish, juice | 200-300 g apples |
| 6 | Chicken breast, cabbage-carrot salad | 2 eggs, one carrot |
| 7 | 300 g veal | 200-300 g apples or 2 eggs with carrots or 200 g veal and kefir |
| 8 | Chicken breast, cabbage-carrot salad | 2 eggs, one carrot |
| 9 | 300 g fish, juice | 200-300 g apples |
| 10 | One egg, 2-3 carrots | 200-300 g apples |
| 11 | Braised zucchini or eggplant | 200 g veal, 2 eggs, cabbage salad |
| 12 | 200-300 g fish, cabbage salad | 200 g veal, kefir |
| 13 | 2 eggs, boiled cabbage, juice | 200-300 g fish |
| 14 | 200-300 g fish, cabbage salad | 200 g veal, kefir |
Vegetable salads from cabbage and carrots are seasoned with 1 tbsp. l. vegetable oil. Meat and eggs are consumed only boiled, fish can be cooked in any convenient way. A single serving of tomato juice and kefir is 250-300 ml (one glass).
It is forbidden to make changes to the menu on your own. The average daily caloric content of the diet of a “Japanese woman” does not exceed 1000-1200 kcal, so it is necessary to additionally take a vitamin complex and devote time to proper rest.
Buckwheat diet
Buckwheat is the most popular product for mono-diets, which helps to cleanse the body of toxins and helps to improve bowel function. Buckwheat is rich in folic acid, B vitamins, microelements, contains enough protein and dietary fiber, which create a feeling of satiety.
On a buckwheat diet, you can only eat porridge on water without salt, spices and other additives. There are no restrictions on the amount of buckwheat eaten, but overeating and eating before bed is prohibited. In addition to porridge, you can drink up to 1 liter of fat-free kefir per day. In the second week of losing weight, it is allowed to add a handful of dried fruits or a teaspoon of natural honey to the porridge. Drink on a buckwheat diet only purified water or green tea.
Buckwheat for weight loss is recommended not to cook, but to steam. To prepare such a porridge, the required amount of cereal is placed in a saucepan, poured with boiling water in a ratio of 1: 3 and wrapped in a blanket for at least 6 hours. It is better to pour the cereal at night so that fresh porridge is ready for breakfast.
Despite the high effectiveness and popularity of the diet, during weight loss, disruptions and side effects are possible in the form of a breakdown, a decrease in pressure, and a headache. To understand whether a mono-buckwheat diet is suitable, you need to spend 1-2 fasting days on buckwheat and soberly assess your strengths.
life after diet
When the weight loss course is completed and the desired result is achieved, you can breathe a sigh of relief, return to your usual diet and break away in two weeks of severe restrictions. As a rule, it does not even take a month for the fat deposits to return to their places. To prevent this from happening, you need to get out of any diet gradually and not pounce on junk food.
Products that contribute to the appearance of excess weight:
- fast food, snacks, semi-finished products, instant food;
- meat products, sausages, canned food, smoked meats;
- bakery and pasta products from premium flour, sweet pastries;
- desserts, confectionery, all kinds of sweets, dairy products with fillers;
- starchy vegetables in boiled, fried and canned form, high-calorie sweet fruits;
- sugar, sweeteners, syrups, sauces, spices;
- low-alcohol and soft drinks with sweeteners, soda, packaged juices, etc.
The result of a two-week weight loss can only be kept on a healthy and proper diet. Everyone will agree that satisfaction with one’s body is too high a price to pay for the momentary pleasure of eating harmful goodies. Among other things, it is recommended to refuse the above products not only in the name of a slim figure, but also for the sake of your own health.
If the diet for two weeks did not bring any results, you need to contact a specialist to identify diseases or endocrine disorders that contribute to the appearance of excess weight. Abusing weight loss diets is also not worth it, because sooner or later even the most effective technique will be useless. You can lose weight again on a two-week diet in 2-3 months.