What to eatWhat to avoidSample MenuOther tips
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, a healthy person can lose 1–2 kg, depending on metabolism, nutrition, and exercise.
Running, jogging, swimming, and walking are good aerobic exercises to burn fat and increase energy.
Bodybuilding workouts also increase metabolism, burn fat, and build muscle mass. See some exercises to lose weight.
What you can eat
The foods that should be prioritized in order to lose weight in 15 days are:
strawberries, peaches, cherries, watermelon, papaya, kiwi, apple, pear, and banana (ideally green, which is higher in fiber);
Any vegetables, including raw spinach, arugula, chard, lettuce, cabbage, broccoli, cauliflower, carrots, pumpkin, zucchini, garlic, and fresh peas;
Low-fat proteins, removing fatty parts and choosing leaner cuts of red meat, chicken or turkey, fish, eggs or tofu;
Low-fat dairy and dairy products, such as milk, yogurt and white cheeses;
Oats, rye, quinoa, rice, whole wheat bread, wheat germ, chickpeas, beans, and lentils should be eaten in moderation.
Healthy fats like avocado, coconut, olive oil, nuts and seeds like walnuts, almonds, peanuts, cashew, flaxseed, sunflower, chia, pumpkin, and sesame;
This diet emphasizes low-calorie, high-water, fiber, protein, and low-fat foods to boost satiety, intestinal transit, metabolism, and fat loss.
Cinnamon, ginger, red pepper, coffee, green tea, and apple cider vinegar improve metabolism and promote weight loss.
It is also important to drink at least 1.5 L of liquids per day, preferably between teas, broths and water, to combat fluid retention and improve bowel function. Some teas with diuretic properties to drink can be green tea, hibiscus tea (hibiscus flower) or fennel tea, for example. See which teas have diuretic properties.
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 bouillon cubes, meat tenderizer, sachet soups;
White wheat flour: breads, cakes, white bechamel-type sauces, breading;
Fats: fried foods, red meats, bacon, sausage, salami, mortadella, ham, red meats rich in fat, whole milk and yellow cheeses such as cheddar;
Industrialized products: stuffed cookies, snack foods, frozen ready meals, pizza, lasagna, soft drinks and pasteurized juices.
Onion, garlic, rosemary, parsley, thyme, basil, and oregano can be used instead of salt in meal preparation since they add taste without causing moisture retention.
A nutritionist can evaluate your needs and establish the best nutritional diet based on age, sex, physical activity, and disease.
Is it possible to go on a diet to lose 15 kilos in 2 weeks?
Losing 1 kg every day to drop 15 kilos in 2 weeks is unhealthy and unachievable.
To shed 1 kg every day for 15 days, you would have to burn 7,000 calories per day, which is impossible and unhealthy because you would have to exercise for hours and eat very little.
What weight is advisable to lose per week
The general medical recommendations for people who need to lose weight are a weight loss of 1/2 to 1 kg per week, which corresponds to a reduction of 500 to 1,000 calories per day to achieve it.
Dehydration, exhaustion, hormonal shifts, and vitamin inadequacy all damage vital organs when weight is lost too quickly.
Therefore, in order to lose weight effectively and in a healthy way, it must be done gradually, with awareness, and forming changes in eating habits, which can take weeks, months, even years. A nutritionist or dietician should help people lose weight by tailoring their diet to their age, sex, build, tastes, lifestyle, physical activity, and health conditions.
