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 meals such as pizzas and lasagna, sausages, fast foods, among others.
In 15 days it is possible to lose between 1 Kg to 5 Kg maximum, however, this weight loss will depend on the person's metabolism, if they follow the diet properly and if they accompany it with the practice of physical activity
What can you eat
The foods allowed in this diet are fruits and vegetables in general, because they are rich in fiber, causing a feeling of satiety and improving intestinal transit. Foods such as: oatmeal, quinoa, rice and whole wheat bread should also be included; eggs, beans, sugar-free granola, and sweet potatoes; seeds such as flax seed, sunflower, chia, pumpkin and sesame; dried fruits such as walnuts, almonds, peanuts, and cashew; skimmed milk and derivatives, in the case of cheeses must be white.
Other foods that can speed up metabolism and in turn promote weight loss are thermionic foods, such as cinnamon, ginger, red pepper, coffee, green tea and apple cider vinegar, which can be included in the diet.
Foods to avoid
Foods that should be avoided are those rich in salt, sugar, white wheat flour and fat, such as:
Sugar: sugar, sweets, desserts, cakes, chocolate;
Salt: salt, soy sauce, Worcestershire sauce, meat and vegetable bouillon cubes, meat tenderizer, packet soups;
White wheat flour: breads, cakes, white sauces such as bechamel, breaded;
Fats: fried foods, red meats, bacon, sausage, salami, bologna, ham, high-fat red meats, whole milk, and yellow cheeses such as cheddar;
Industrialized products: filled cookies, sweets or snacks , frozen ready meals, pizza, lasagna, soft drinks and pasteurized juices.
To replace salt in food preparation, herbs and natural seasonings such as onion, garlic, rosemary, parsley, thyme, basil and oregano can be used, as they give foods more flavor and do not cause fluid retention in the intestine. body.
Other tips to follow
Some tips that should be taken into account when preparing the nutritional plan for the day are:
Have between 5 to 6 meals a day, 3 main meals and 2 to 3 snacks between meals, trying to eat every 3 hours;
Consume between 3 to 4 fruits a day, preferring fruits with peel and bagasse;
Half of the plate should be occupied by vegetables, both at lunch and dinner, consuming at least 2 portions a day;
A single source of carbohydrates for the meal should be chosen, avoiding placing more than one on the plate;
Choose from beans, corn, peas, chickpeas, soy and lentils as a source of vegetable protein and put just 2 tablespoons on the plate;
Remove all fat from meat before consumption, including the skin of fish, turkey and chicken, reducing the consumption of red meat to twice a week.
It is possible to include a detox juice in a snack, preferably prepared with vegetables, because they are rich in fiber.
Diuretic teas to deflate the abdomen
In addition to food, invest in diuretic and metabolism-boosting teas such as green tea, matcha tea, hibiscus tea, and pineapple ginger tea. To have the desired effect, take 3 to 4 cups a day, without adding sugar.
It is also important to drink at least 1.5 L of fluids a day, preferably between diuretic teas and water, to combat fluid retention and improve bowel function. See which are the teas with diuretic properties.