Diet to Lose Weight Fast and Healthy. This diet to lose weight in 15 days allows a rapid weight loss, being able to lose around 5 Kg and without much sacrifice. The important thing is to maintain a balanced diet low in fats and sugars, increasing the consumption of fruits, vegetables, and foods rich in fiber.
However, the greater the weight that must be lost, the greater the speed with which weight is lost, so normally the first few weeks the weight loss is greater, more when accompanied by cardiovascular exercise such as walking, jogging or swimming, as they allow the body to burn calories by accelerating the process.
Example menu to lose weight fast
The table below brings an example menu of 3 days to lose weight.
|Foods||Day 1||Day 2||Day 3|
|Breakfast||240 ml of skim milk + omelet made with 1 egg, tomato and onion||Fruit smoothie (240 ml) without sugar + 1 tablespoon of chia + 1 slice of whole wheat bread with 1 slice of cheese||1 low-fat yogurt + 1 tablespoon chia seeds + 2 whole-wheat toasts with 1 slice of cheese|
|Morning snack||1 apple + 10 peanut units||2 slices of cheese and turkey ham + 1 cup of unsweetened tea||1 pear + 5 units of almonds|
|Lunch dinner||1 fish fillet 150 g + 2 tablespoons chickpea + 1 cup cooked salad + 1 tsp olive oil + 2 pineapple slices||1 chicken breast 150 g + 2 tablespoons beans + 2 cups raw salad with 1 teaspoon olive oil + 1 orange||1 150 g turkey breast + 2 tablespoons quinoa mixed with raw salad with 1 teaspoon olive oil + 1 cup melon|
|Afternoon snack||1 low-fat yogurt + 1 tablespoon flaxseed||1 cup of diced pin + 5 pieces of nuts||1 cup unsweetened tea + spinach omelet with onion made with 1 egg|
Diets that promise quick results should be made for a limited period of time and should be made under the supervision of a nutritionist, especially if the person has any disease such as diabetes or hypertension.
3 Simple rules for the diet to work
- Allowed foods: low-fat meats such as chicken and turkey, fish, eggs, shellfish, olive oil, low-fat white cheeses, milk and its low-fat derivatives, seeds, nuts, grains, vegetables and fruits.
- Prohibited foods: sugar, potatoes, pasta, bread, rice, flour, mayonnaise, butter, oil, banana, grapes, avocado and processed meats such as sausages, sausages, bacon and serrano ham.
- Starting the diet with a detox improves the results with a soup or a detox juice. See in more detail how to make a detox diet in the video below:
- This diet can be supplemented with some teas to lose weight, such as lemon and ginger or green tea as they help reduce fluid retention by decreasing swelling in the body, appetite and accelerating metabolism.Medications such as orlistat can help you lose weight faster, especially when obesity puts your health at risk, but they should only be taken under medical advice, otherwise, when the drug treatment is over you may gain weight again.
Exercise to lose weight
To supplement this diet it is also recommended to burn more calories than you eat, and for this, the exercises are an excellent help. The best are:
The best exercises to lose weight are aerobics such as fast walking, running, biking, dancing or swimming. This type of physical activity burns many calories in a short time, being ideal for burning accumulated fat, taking care of heart health and improving respiratory capacity. They should be done for at least 20 minutes, daily. See the benefits of walking.
The buttock exercises help increase muscle mass, allowing cellulite to fight and improve self-esteem. But these exercises are also important because when the muscles of the buttocks are weak there can be back, knee and hip pain.
For best results, exercises should be done intermediaries, and the diet should be rich in foods with protein, such as white meat, yogurt, and egg white omelet because they favor the formation of muscles. More examples in Foods rich in protein.
Two exercises for buttocks that can be done at home and in a few minutes are:
Example. 1: In the position of 4 supports, with the elbows resting on the ground, raise one leg above the hip height line, as shown in the second image. The elevation of the leg is about 10 centimeters and it is not necessary to rest the knee on the floor. Do 8 lifts and rest for 30 seconds. Repeat the exercise two more times.
Example. 2: Lying on your back, with your hands along the body, raise the hip from the floor as shown in the first image. Raise the hip from the floor 8 times in a row and rest 30 seconds. Repeat the same exercise two more times.