Countdown: 2 weeks until the New Year. How to lose 5 kg in 14 days?

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.

Two-week diets for weight loss

To get rid of a few extra pounds in two weeks, as a rule, it is enough to adjust your usual diet. But if you think it would be safer to follow a specific diet, a meal plan that focuses on protein-rich foods, such as fish or chicken, may be a better choice. This is one of the few weight loss methods that is approved by nutritionists. The vegetables and fruits present in the menu will become a source of necessary carbohydrates, vitamins, minerals, as well as plant fibers that stimulate the functioning of the digestive organs. Thus, a fairly balanced menu contributes not only to effective and safe weight loss, but also to the improvement of the body. The energy intensity of such a diet is 1200–1300 kcal per day, which allows you to lose up to two kilograms per week. Another advantage is that this method is quite comfortable; Since the diet is rich in protein, you will not feel hungry and can easily cope with the restrictions. “Fish is an important source of protein, microelements and vitamins,” says Elena Matveeva, an endocrinologist at the MEDSI Clinic in Khoroshevsky Proezd. — Omega-3 and omega-6 fatty acids are no less valuable. They are building materials for cells, reduce cholesterol levels in the blood, and have a beneficial effect on the nervous system. Sea fish is also rich in B vitamins, fat-soluble vitamins A and D, E and K.” Fish contains vitamins PP and H in small quantities, which regulate the metabolism of fats and carbohydrates. This food product is easily absorbed by the body. It will take about 3 hours to digest the fish, no more.

Protein diets based on poultry meat effectively remove excess fluid from the body. “They are recommended for people suffering from swelling,” says Mikhail Gavrilov, psychotherapist, candidate of medical sciences, author of a patented method for correcting eating behavior and weight loss, member of the Institute of Functional Medicine (IFM, USA). — The diet is completely balanced in macro- and micronutrients. Keep in mind that chicken meat shifts the pH of the internal environment to the acidic side. This may slow down your weight loss. This will not happen if you eat chicken with greens and non-starchy vegetables that have alkalizing properties.”

Protein diets also have their disadvantages. Be careful if you have kidney problems. A large amount of protein in the diet creates increased stress on this organ. Check with your doctor first.

Find out how to properly create protein diet menu .

Do not be tempted to go on one of the radical express diets that promise to save you from 10-15 kg in a couple of weeks. Strict restrictions in the diet will, of course, lead to a certain result, but at what cost! Such methods have two serious drawbacks. All of them have a short-term effect: after finishing the diet, excess weight returns again. Such methods of losing weight are dangerous to health: due to a lack of nutrients, the body experiences stress, which can lead to the development of various diseases.

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.

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.

General rules for losing weight in a short time

If the question is how to lose 5 kg in 2 weeks at home without dieting, then the answer will be disappointing. Without putting in some effort, you cannot achieve a result, much less such a tangible one.

It must be remembered that with severe restrictions in food, water begins to leave first, and then muscle mass reserves are depleted. The percentage of lost fat can be as low as 10, that is, out of 5 kilograms lost, only 500 g will be fat. Therefore, even if you follow a particular diet, you should pay attention to a balanced diet, which is better to include all the substances necessary for the body - fats, carbohydrates and, of course, proteins.

To avoid dehydration, you will have to get used to drinking 1.5–2.0 liters a day, if you have not done this before. Drinking water can also temporarily suppress hunger pangs. Don't be alarmed if one day the needle on the scale doesn't move. It is likely that water will be retained in the body due to an increase in the total volume of fluid. But in this way it will be possible to normalize the water balance in the body.

Tips for losing weight quickly:

1. Find time for a walk before breakfast. According to some reports, the morning light of the sun helps slow down weight gain, and by being active before meals, the body receives energy from fat reserves.
2. From the previous point we can conclude that breakfast is a must!
3. Minimal but regular physical activity. Even a simple set of exercises three times a week will help you lose weight.
4. Avoid processed foods, baked goods, wheat flour and sweets.
5. Divide the entire daily diet into several (about 5-6) small meals (200 g each).
6. Limit food intake 3-4 hours before bedtime.
7. Limit salt intake if it is not possible to give it up completely. Excess of this substance retains water in the body, so weight loss slows down.
8. Start your day with a glass of warm (room temperature) water with lemon juice. But lemon is allowed only if there are no problems with high acidity of the gastrointestinal tract. Then, throughout the day, drink a glass of water before each meal (15–20 minutes before).
9. Increase the amount of protein in your daily diet, also include complex carbohydrates (buckwheat porridge, rolled oats, rice). They can saturate the body for a long time and satisfy the feeling of hunger.

By following the described rules, you can easily achieve impressive results and lose 5 kg in 2 weeks at home.

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.

Chronodiet

The chronodiet is unlikely to help you lose weight quickly - a maximum of 5 kg in two weeks. However, it is considered gentle on the body. It was developed by doctors Alain Delabos and Patrick Lecomte.

According to this nutritional system, breakfast can include foods rich in fats, since in the morning the human body produces the enzymes necessary for their absorption. Lunch should be protein.

In this diet, almost all foods are allowed, only sweets, wheat bread and pastries, sweet soda and high-carbohydrate fruits are prohibited. Even fatty varieties of meat are allowed, which are usually prohibited for those losing weight, for example, pork or lamb, but they can only be eaten at lunch. The serving size along with the side dish is calculated as follows: height in centimeters plus 100. Thus, with a height of 165 cm, the ideal serving weight is 265 g.

For an afternoon snack, you can choose a carbohydrate dessert. It could be nuts, dried fruits, a piece of dark chocolate. You can eat 150 g of fresh fruits, up to 30 g of sweets. And for dinner you are allowed to eat fish and seafood with a side dish of vegetables. As an option - low-fat cottage cheese. The size of this evening portion should be calculated as follows: height in centimeters minus 40, for example, with a height of 165 cm, the ideal portion weight is 125 g.

Sample menu for the week:

This meal plan does not include lunch. However, this makes up for the early lunch.

It is important to maintain a drinking regime. For drinks, only pure still water and unsweetened tea are recommended.

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