Diet for 2 weeks: how to quickly lose 5 kg

Express diets are primarily necessary for those who are preparing for an important event, vacation or trip to the sea. 14 days is the optimal period for the body to gradually switch to a new diet and begin to burn fat deposits.

If you follow all the rules, you can lose from 5 to 15 kg of excess weight. The success of losing weight primarily depends on the initial weight and the correctness of the chosen method. There are many options for a two-week diet, everyone can find the most suitable weight loss method.

Basic rules for losing weight quickly

The 2-week diet is effective and safe; it can bring good results even in the absence of physical activity. A specially selected nutritional plan not only helps you lose extra pounds, but also comprehensively cleanse your body of toxins and toxic substances.

Losing weight within 14 days is easier than in a shorter period, since the body gradually gets used to the new diet and does not find itself in a stressful situation due to a sudden change in diet. If desired, during this period you can lose 10-15 kg, without gaining them back when leaving the diet. An important feature of this technique is its safety.

Diet Boosters

You should not abuse strict diets designed for quick results. Experts advise using them no more than once every six months, or even a year, depending on the requirements of each specific power system. The best solution is to use diet as a powerful start when switching to proper nutrition. The main advantage of diets is that in two weeks the person losing weight will see the real results of their efforts, which will inspire them to continue following the recommendations of a healthy diet.

The main helpers will be patience, determination and a vitamin complex. And it is impossible to do without the last point of this “holy trinity”, since during the period of a sharp change in the diet the body must receive a full portion of vitamins and microelements. You will also have to stop drinking alcohol for two weeks. Alcohol retains fluid in the body, which has a bad effect on metabolism.

But the daily consumption of clean drinking water in the amount of two liters, on the contrary, is welcomed, since this is the simplest and most effective way to “accelerate” metabolism. Sweets are also prohibited. Sometimes you can only treat yourself to green tea with a spoon of honey.

Without physical activity, the diet will work, but with it the end result will become even better and will not be limited to minus 5 kg on the scale. It is very important that the number of calories consumed from food does not exceed their costs. With physical activity this is guaranteed. To achieve the fastest possible effect, you should combine cardio exercises (an exercise bike, treadmill, etc.) with strength exercises. In this way, all muscle groups will work, and calorie consumption will increase.

Those who prefer to exercise outdoors rather than in the gym may prefer brisk walking or cycling. But you need to walk or drive 4–5 km daily.

Advantages and disadvantages

Among the advantages of dietary nutrition it should be noted:

• the optimal duration of a limited food intake is to be patient for 2 weeks and not overeat with unhealthy foods; everyone can do it;
• an effective result will allow you not only to maintain your new weight, but also not to gain kilograms back;
• The diet may well be safe for health, provided that it is chosen correctly.

The disadvantages and side effects include:

• manifestation of nervousness due to frequent feelings of hunger;
• poor and restless sleep;
• depressed mood;
• risk of developing chronic diseases.

Ideally, before starting a diet, you should consult with a nutritionist, who will not only minimize the risk of adverse reactions, but will individually help you create a correct and healthy diet.

Lose 5 kg in 2 weeks

To lose 5 kg on a diet in 2 weeks, you don’t need to test your strength and train your willpower, just adjust your diet, give up “harmful” foods and find time for fitness or exercise equipment. Let's list which foods and drinks are strictly prohibited from being consumed during the diet:

• fats: mayonnaise, butter, margarine, cheese;
• quickly digestible carbohydrates: chocolate, sweets, confectionery, baked goods, white bread;
• semi-finished products: dumplings, sausages, sausages, sausages;
• spices, especially salt and sugar;
• alcoholic and carbonated drinks.

In order to lose weight in 2 weeks on a diet and not experience hunger pangs, it is recommended to eat often, about 6 times a day, but in small portions. It is not recommended to eat after 18.00. You should finish your meal with a slight feeling of hunger, since the realization of satiety comes about 20 minutes late. Because of this, many people overeat, and, as a result, gain weight. If you want to lose 5 kg in 2 weeks of diet, then reduce your daily calorie intake to 1200 Kcal. It is best to eat protein foods and carbohydrates. Your menu should include the following products:

• animal proteins: lean meat (beef, veal), poultry (except geese and ducks), fish (any, even fatty), eggs, milk, kefir, cottage cheese (preferably low-fat);
• vegetables: cucumbers, tomatoes, zucchini, cabbage, lettuce, onions, carrots, spinach, sorrel, eggplant; it is better to avoid potatoes in any form;
• fruits and berries: apples, pears, raspberries, blueberries, cranberries, rose hips, gooseberries.

I would also like to note that during the dietary regime it is prohibited to consume not only fatty foods, but also smoked, fried, and pickled foods. During the diet, it is recommended to drink at least 1.5-2 liters of fluid per day daily. It is usually advised to drink still mineral water, but since in order to lose 5 kg on a diet in 2 weeks there is no need to severely limit yourself in food and drinks, you can boil yourself an unsweetened compote of berries and fruits. You can create your own diet menu for the day, or you can stick to the following example of six meals a day:

• 1st meal (pp): a glass of low-fat kefir (200 ml), 100 g of cottage cheese;
• 2nd item: 2 boiled eggs, 100 g of fresh vegetable salad;
• 3rd item: 150 g of boiled chicken fillet, 100 g of stewed vegetables;
• 4th item: 100 g of boiled fish, 100 g of fresh vegetables;
• 5th item: 150 g of fruits and berries;
• 6th item: a glass of low-fat kefir (200 ml).

Diet options

There are a lot of options for losing weight, but not all of them are suitable for a particular person. The choice of technique depends on the individual characteristics of the person, his general condition and goals. For example, for those who want to lose 5 kg in 2 weeks, the diet will be slightly higher in calories than for those who want to lose 7-10 kg.

Minus 5 kg

You can easily lose 5 kg in 2 weeks with a slight restriction in food. The choice of dishes can be varied and changed at your own discretion. The choice of dishes is quite wide:

For breakfast you can choose foods such as:

• low-fat cottage cheese 100-150 g;
• 2 egg omelette;
• fried eggs with herbs;
• millet porridge 200 g;
• yogurt 250 ml;
• boiled eggs 2 pcs.

The following foods are suitable as a snack:

• several boiled eggs;
• green salad leaves;
• boiled fish and vegetable salad without mayonnaise;
• tangerine or apple;
• cucumber;
• low-fat kefir.

You can have lunch:

• vegetable cream soup;
• kefir;
• boiled fish or chicken;
• vegetable salad and light broth;
• grilled vegetables;
• steam cutlets and 200 g of rice.

For afternoon tea you can choose:

• 100 g kefir;
• cabbage or carrot salad;
• walnuts 100 g;
• 2 oranges or apples;
• tomato juice 180 g.

A good option for dinner would be:

• boiled or steamed chicken 180 g;
• vegetable salad;
• boiled shrimp 150 g and asparagus;
• steamed fish 200 g;
• steamed cutlets and lettuce leaves.

It is advisable to leave an interval between meals of 2.5-3 hours. The last meal should be 2 hours before bedtime. This regimen is quite gentle; due to small fractional portions, you will not feel hungry.

Minus 7-8 kg

To lose 7 kg, the Prana diet, developed by nutritionists according to the Dukan diet, is perfect. The essence of the technique is to consume a protein shake, which is the basis of a two-week diet. The cocktail contains various plants and vegetables that supply the human body with various vitamins, minerals and nutrients.

The power supply looks like this:

• breakfasts – low-fat cottage cheese 150 g, buckwheat, oatmeal or rice porridge with water 200, drinks allowed include unsweetened green tea and milkshake;
• snacks - a handful of almonds, a glass of water or kefir;
• lunches – boiled fish or chicken 250 g and a chocolate cocktail;
• afternoon snacks - cottage cheese or several fruits;
• dinners - cabbage or carrot salad with herbs, boiled eggs.

This democratic diet allows you to lose about 7-9 kg in 14 days. It is important to continue to avoid harmful foods and to exclude sweets, baked goods, and potatoes in any form from the diet. To maintain a toned figure, you need to arrange a fasting day once a week.

Minus 10-12 kg

Many people are interested in an effective diet for 14 days minus 10 kg. One of these can be called a “medical” diet, since it is prescribed to patients several days before surgery. Such a diet can be stretched out over 2 weeks, but there are a number of contraindications for this. It is better for an absolutely healthy person to lose weight using this method, since the diet is quite strict and weight loss will occur abruptly.

Power scheme:

• on days 1 and 8 you should drink a lot of water, more than 2 liters;
• on days 2 and 9 you need to drink 1-1.5 liters of low-fat kefir and eat a few apples;
• on days 3 and 10, you are allowed to drink only filtered water at room temperature;
• on days 4 and 11 you need to eat 1 kg of vegetable salad;
• on days 5 and 12, only milk or kefir is allowed, the volume of liquid drunk should be at least 1.5 liters;
• On days 6 and 13, you are allowed to have a boiled egg for breakfast, a glass of tomato juice for lunch, 100 g of boiled chicken, and three apples or tangerines for dinner;
• on the 7th day, breakfast should consist of 2 glasses of milk, lunch – cottage cheese 100 g, dinner – kefir 2 glasses;
• The 14th day is characterized by a plentiful drinking regimen.

The diet is quite complex and strict, and not everyone who is losing weight can do it. However, such nutrition gives truly amazing results.

Minus 15 kg

The Hollywood diet is also effective, with the help of which you can lose all 15 kg. Often movie stars need to lose weight in an extremely short period of time for filming, so a special diet has been developed for this purpose. It is simple and does not require supernatural efforts.

The main nuances of this regime are the strict refusal of breakfast; you can only drink a mug of tea without sugar. You should also say goodbye to bread, confectionery, sweets, sugar, alcohol, oil and salt.

Let's take a closer look at the diet for 2 weeks, which is very effective, in the form of a menu:

1. On Mondays, lunch consists of boiled fish or chicken, eggs, and vegetable salad. For an afternoon snack you can eat an orange or grapefruit, and for dinner you can only have a vegetable salad and a boiled egg.
2. On Tuesdays, lunch consists of a boiled egg and an orange. You can have an afternoon snack with a glass of kefir, and dinner with boiled beef and vegetable salad.
3. On Wednesdays, in the first half of the day you need to eat two boiled eggs and a vegetable salad, and in the second half you need to try boiled beef or fish.
4. On Thursdays, lunch consists of a cucumber and tomato salad, an apple for an afternoon snack, and dinner with a boiled egg and low-fat cottage cheese.
5. On Fridays you can eat an egg and salad, and for dinner there should be baked fish and cucumber salad.
6. On Saturdays you should have lunch with a salad of apples, oranges, kiwi and grapefruit, and dinner with steamed chicken and cucumber salad.
7. On Sundays, you can have lunch with a piece of chicken and salad, have an afternoon snack with any fruit, and have dinner with a salad of kiwi, orange and apple.

We should not forget that 2 hours before meals you need to drink a glass of water, and under no circumstances drink it while eating.

Diet for quick weight loss

To lose 5 or 7 kg in 2 weeks, you should completely exclude some foods from your diet and focus on those that will help burn excess fat. It is necessary to strictly ensure that the diet includes only the following products:

• dietary meats (rabbit, chicken, turkey, veal, beef);
• cereals - brown rice, buckwheat, oatmeal, pearl barley;
• fish - pollock, cod, hake;
• vegetables with a high fiber content (cucumbers, cabbage, tomatoes, all melons);
• legumes;
• fruits with a low glycemic index (except bananas, grapes);
• berries (can be frozen);
• low-fat kefir, fermented baked milk, yogurt (without sweeteners and sugar);
• cottage cheese no more than 5% fat;
• low-fat hard cheese;
• eggs;
• You can also add bran and fiber to the diet, and it is better to limit salt and vegetable oil.

From the listed products it is easy to create a diet for two weeks. Here you can prepare a variety of options for breakfast, lunch and dinner using just your imagination. Even without adhering to a specific diet, you can eat a varied diet every day, the main thing is to count the calorie content of cooked dishes and not exceed 900–1200 kcal (for each individual).

To achieve this goal, it is necessary to exclude the following products:

• all fast food (no matter how healthy and dietary it is called in advertising), semi-finished products;
• sausage and frankfurters;
• all kinds of snacks, nuggets;
• sugar and all sweets;
• baking and baked goods from any flour;
• mayonnaise, ketchup, store-bought sauces;
• alcohol;
• carbonated drinks, juices (nectars, freshly squeezed);
• store-bought curds, yoghurts.

To obtain maximum benefits for the body and a minimum of calories, you should steam, grill or boil permitted foods. It is better to eat vegetables raw if possible.

Celebrity Diets

Any public figure is always in society, so they always need to be in shape. Some diets and, of course, sports help them with this. Let's look at a few examples of dietary patterns.

Losing weight according to the method of Maya Plisetskaya

According to the famous ballerina Maya Plisetskaya, “the best way to lose weight is to close your mouth and eat less.” Using the ballerina's method, you can lose 7-10 kg in 14 days.

The diet plan is quite simple: the ballerina had breakfast with one cup of oatmeal, lunch with one cup of light broth and one plate of vegetable salad, dinner consisted of 1 glass of boiled rice, a small plate of salad and a piece of baked fish.

The consumption of eggs, meat, tomatoes, potatoes, dairy products and chocolate was strictly prohibited for the ballerina. She included a piece of fish, a little broccoli, oats, barley and lentils in the list of allowed foods. The celebrity recommended repeating the diet 2 months after the cycle.

Losing weight according to the method of Maria Poroshina

The actress also developed an excellent weight loss formula for herself, which allows her to lose up to 10 kg in a short time.

Let's take a closer look at the two-week diet:

1. On day 1 you are allowed to eat five boiled potatoes and three boiled eggs. All this needs to be spread out over the whole day.
2. On day 2, you can only consume 250 ml of kefir and 150 g of low-fat cottage cheese.
3. On day 3, half a liter of kefir, 1 liter of apple juice, 1 grapefruit and 1 orange are allowed.
4. On day 4, you can eat 450 g of boiled chicken or beef, drink plenty of unsweetened tea and water.
5. During the 5th day, food should consist of half a kilo of pears or apples.
6. On day 6, the diet consists of 3 boiled potatoes and 300 ml of kefir.
7. Day 7 drinking, you can only consume half a liter of kefir.
8. On day 8, the daily menu consists of 250 g of boiled beef.
9. On day 9 you need to eat cucumber-tomato salad and 150 g of boiled chicken.
10. On day 10 you are allowed to eat a few apples, 2-3 slices of bread with bran and 200 g of boiled chicken.
11. The 11th day menu consists of two eggs, 150 g of boiled beef and 150 g of bran bread.
12. On day 12 you can consume several boiled potatoes, a kilo of apples and 300 ml of kefir.
13. On the penultimate day you can eat two eggs, two cucumbers, 300 g of boiled chicken and wash it all down with unsweetened tea.
14. The final day's diet consists of two potatoes and two apples.

Diet

Natalie Makienko, founder and CEO of Natural Diet:

Of course, it is easier to maintain weight all year round. But in two weeks it is also possible to change your eating habits for the better, and this is 100% better than doing nothing at all! First, about the sad things, but honestly - it’s impossible to get rid of fat in two weeks, but there is good news - we have time to “drain” excess water, feel light, improve the functioning of the digestive system and start the fat burning process! So, to make all this happen, remember the following rules.

• Watch out for water and salt in your diet. Yes, we do not exclude salt completely; it is necessary for water-salt balance. Norms: 30 ml of water per 1 kg of weight per day and 1/4 tsp. high-quality salt per day (Himalayan, coarse sea, pink, etc.).
• Eliminate all dairy products (cottage cheese, cottage cheese, etc.) for these two weeks. This will help get rid of excess mucus, swelling, facilitate the production of enzymes, and the digestive system will work much better.
• Start your day right - with fiber. Give up all protein dishes before 13:00 and choose fruits, cereals, nuts, etc. for your first breakfast and snack.
• Give up... oatmeal! Yes, this is a mucus-forming product that is not recommended for regular use in winter. It is better to replace it with millet, brown or red rice, spelt, quinoa and buckwheat.
• Reduce your consumption of all caffeinated drinks (coffee, black/green tea, cocoa) to two to three cups per day. It is better to replace them with ginger or herbal teas, chicory.
• After 17:00, exclude all cereals, fruits, berries, chocolate and any sweets, potatoes, boiled beets and boiled carrots, corn, bread, all flour, pasta and even tomatoes.
• Don't skip lunch - this is the time for complex carbohydrates and a nutritious meal. For example, pasta with seafood and vegetables or brown rice with fish and vegetables is what you need. In addition, lunch will help you avoid evening hunger and the desire to eat something unnecessary and harmful.
• Add greens to almost every meal, especially with proteins (fish, meat, chicken, legumes, etc.).
• If you want to prepare your body for the holidays, also give up red meat for at least a week.
• Spend a light fasting day once a week: you can do everything except sugar, coffee, alcohol, white flour products and animal products (a “vegetarian day”).
• Completely eliminate white sugar, premium white flour and all products made from it, as well as alcohol. Replace sugar with honey, agave or maple syrup. Another option is to use coconut sugar, but not more than 1 tbsp. l. daily and until 17:00. Replace premium flour with oatmeal, coconut, spelled or flaxseed flour. As a last resort, dry wine is acceptable from alcohol, but no more than two glasses per week.
• Have dinner no later than four hours before bedtime, but in any case no later than 20:30.
• Two hours before bedtime, eliminate all drinks, including water.

If you follow at least 80% of the above rules, your weight will definitely decrease by 5–7 kg in two weeks (it all depends on your initial weight, of course).

Another tip: go to the beauty menu. Ribambelle restaurant has this, it contains exclusively healthy dishes that will “take care” of your figure. It’s convenient that in the list next to the name of the products their calorie content is indicated, so you can always calculate whether you have gone beyond what is permitted. But that's not all. You don't have to take a ready-made dish. You can easily assemble it at your discretion from the menu constructor.

• Boracay salad: shrimp, avocado, cucumber, celery, 690 rubles, 280 kcal
• Chicken fillet with steamed vegetables, 540 rubles, 263 kcal
• Vegan salad: tofu steak, beans, quinoa, avocado, sweet potato, goji berries, tomatoes, 540 rubles, 498 kcal

The right way out of the diet

After completing any diet, the primary issue is maintaining shape and preventing the return of previous pounds. You need to exit the diet gradually, adding several foods per day. Meals should be small to avoid stomach distension. You should not forget about drinking plenty of fluids, exercising and taking multivitamins.

Reviews

“I decided to go on a protein diet for two weeks, since I am a fitness trainer and I can’t go hungry. I can say that already on the 4th day I began to notice results, my weight indicators finally moved. After being on a diet for 14 days, I managed to lose 7.5 kg.”

Valentina, 33 years old

“After giving birth, I began to gain weight, so after finishing breastfeeding, I decided to go on a diet. I chose the option of an express buckwheat diet for 14 days. At first it was unusual, I felt weak, but by the end of the diet the needle on the scale finally moved and I began to feel better both mentally and physically.”

Lisa, 25 years old

“Before the holiday I decided to lose weight. I scoured the Internet for a long time in search of the optimal method and came across the diet of Maria Poroshina. I liked it because the diet there is quite democratic and healthy. It was difficult at first, but then I finally saw great results.”

Milena, 36 years old

Procedures

Irina Shcherbakova , massage specialist at LeMassage :

In 14 days, with truly comprehensive and intensive work on yourself, you can lose one size, or 4–5 kg. So, if this is your goal, then add massage and body wraps. Take a LadyZone combined with either Styx hot wraps or wet swaddling from the same brand. In two weeks you will have time to do at least five wraps. If you combine wraps with a massage (you can do it once every two days), you will probably lose a few centimeters, while increasing the tone and smoothness of your skin.

Abdurakhman Magomedov , physiotherapist, head of the EAClinic :

Please note that it is strictly forbidden to knead an unprepared body with anti-cellulite or lipocorrective massages! Therefore, for the first five to seven days, rely on detox: wraps, massages, peelings aimed at removing excess fluid from the body. During this period, your body will prepare for the changes, blood vessels will strengthen, swelling will go away, and losing weight will be much easier. Thus, in the first week you will painlessly lose about 3 kg.

The second week you need to work purposefully - hit the target: work on problem areas, usually the stomach, hips and arms. If you repeat the procedures every other day, your volume will decrease by an average of 4–5 cm in the second seven days. Thus, it is quite possible to get rid of 4–6 kg of excess weight and 4–5 cm in volume. The most important thing with such an express approach is the accompaniment of a doctor and a body specialist, so that the quickly lost 4 kg do not turn into 10 gained after the completion of the procedures.