is it possible to lose 5kg in 2 weeks

is it possible to lose 5kg in 2 weeks

To lose weight in 2 weeks it is necessary to reduce calories from day to day, mainly by reducing the intake of industrialized foods and rich in carbohydrates such as cookies, fries and soda, for example.  But in order to lose weight, you need to increase your intake of fruits, vegetables and whole foods rich in fiber.

 In 2 weeks it is possible to lose between 1 kg and 5 kg, and this weight loss may vary according to the person's metabolism, the fact that the diet is carried out properly and the practice of physical activities on a regular basis.  In addition to all this, following the same rules, the more above the ideal weight, the faster the weight loss.

 To achieve the goal, it is important to associate new eating habits with aerobic activities, such as running, swimming or walking, for example, which help to use more energy and burn accumulated fat. 

 what can you eat

 To lose weight in 2 weeks, the foods allowed are fruits and vegetables, as they are rich in fiber, ensuring the feeling of satiety and improving intestinal transit.  Foods such as:
  •  Oat; 
  •  Quinoa; 
  •  Rice;
  •  Whole grain bread; 
  • Eggs; 
  • Bean;
  • unsweetened granola; 
  • Potato;
  • Flax, sunflower, pumpkin and sesame seeds;
  • Nuts such as walnuts, almonds, peanuts and cashews;
  •  Skimmed milk and derivatives, such as white cheese.
 Other foods that can speed up metabolism and thus favor weight loss are thermogenic foods such as cinnamon, ginger, red pepper, coffee, green tea and apple cider vinegar, which can also be included in the diet.

 Foods that should be avoided

 Foods that should be avoided 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 tenderizers, powdered soups;
  •  White flour: breads, cakes, pies, white sauce, snacks;
  •  Fat: fried meats, red meats, bacon, sausage, sausage, salami, high-fat red meats, whole milk and yellow cheeses, such as cheddar and ham.
  •  Industrialized products: stuffed biscuits, packaged snacks, frozen ready-to-eat foods, pizza, lasagna, soft drinks and boxed juices.
 To replace salt in food preparation, you can use herbs and natural seasonings such as onion, garlic, rosemary, parsley, thyme, basil and oregano, as they make the food more flavorful and do not cause fluid retention in the body.

 Other weight loss tips

 Some other tips that are important to follow when putting together the nutritional plan for the day are:

 Eat 5 to 6 meals a day: 3 main meals and 2 to 3 snacks, being recommended to eat every 3 hours;

 Consume 3 to 4 fruits a day, giving preference to fruits with peel and pomace;

 Half of the plate should be with vegetables, both for lunch and dinner, and it is important to consume at least 2 portions a day;

 It is recommended to choose only one source of carbohydrates, avoiding putting more than one source on the plate;

 Choose between beans, corn, peas, chickpeas, soy and lentils as a source of vegetable protein and put only 2 tablespoons on the plate;

 Remove all fat from meats before consuming them, including the skin of fish, chicken and turkey, in addition to reducing red meat consumption to 2 times a week.

 It is possible to include a detox juice in one of the snacks, which should preferably be prepared with vegetables, as they are rich in fiber.

 Diuretic teas to deflate the belly

 In addition to food, you should invest in the consumption of diuretic teas that increase metabolism, such as green tea, matcha tea, hibiscus tea (Jamaica flower) and ginger tea with pineapple.  To have the desired effect, you should drink 3 to 4 cups of tea a day, without adding sugar.

 It is also important to drink at least 1.5 L of fluids a day, preferably diuretic teas or water, to combat fluid retention and improve bowel function.