Diet 15 kg in 15 days

How to quickly lose 10 kg at home in just 2 weeks? Use 10 rules for losing weight without harm to your health, as well as the TOP 5 most effective diets! Read more about everything in this article!

Modern young ladies resort to various methods to lose weight in 14 days before an important event. There are several diet options that allow you to become slimmer in 2 weeks. Let's find out what features they take into account when creating their menus.

The main features of a protein diet

You need to start a diet by studying its main principles. These include:

The basis of nutrition is protein. It should make up at least 60% of the daily diet.
The amount of fats and carbohydrates is reduced to a minimum. Ideally, they should be no more than 15% of the daily diet.
The menu is allowed to include vegetables and fruits that make the diet more varied and balanced.
Physical activity is required.
Meals should be divided up to 6 times a day, the serving size does not exceed 200 grams.

This nutrition system allows you to lose 4-5 kg in a week without feeling hungry. Proteins saturate the body with important substances, but you cannot eat according to this system for a long time. The maximum period is 21 days. The optimal period for the diet is 14 days.

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Lenten diet “minus 10 kg”

The main task of such a seven-day diet is to cleanse the body. During a fast or vegetarian diet, the stomach will rest, and your health will improve significantly.

This power system has rules that must be followed:

1) You cannot eat any products of animal origin.

2) It is necessary to reduce the level of vegetable fats to a minimum.

3) The diet is based on cereals, vegetables, dried fruits and berries.

4) In addition to teas, compotes, juices and plain water, you can have dry wine.

The menu can be very diverse: borscht, potato pancakes, pumpkin porridge, potato and mushroom stew, vegetable and mushroom soups, lean cabbage rolls, fruit mousses, pancakes and pancakes, etc. A fasting diet does not promise minus 10 kg per week, because this is not an express diet, the process of losing weight on it can proceed very slowly (even up to 2 kg per week).

Who is a protein diet suitable for?

A protein diet is ideal for those who want to lose weight quickly and without stress on the body. Thanks to a varied diet, you don’t have to eat only one type of product, and the high nutritional value of meat eliminates the feeling of hunger for a long time.

For athletes and people leading an active lifestyle, a protein diet helps them lose weight and gain muscle mass. Weight is lost by losing fat, not muscle. This helps to form a beautiful, sculpted figure.

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Advantages of the Bulgarian diet

The advantages of the diet, which is actively experienced by many people who are losing weight, include relatively fast and noticeable weight loss (which is confirmed by numerous reviews of people who have transformed their figure in this way).

We also note that the diet (if you do not take into account the four-day diet, which is the most rigorous option for transforming the figure among those described above) is quite varied. One product should not become so boring that it provokes a breakdown due to the monotony of nutrition.

The author of the diet also promises to cleanse the body of toxins and other harmful substances. As a result, you will gently improve your health during the dietary rendezvous.

Contraindications for a protein diet

Ideally, before starting a diet, you should consult a doctor to identify contraindications. This is a rather serious power system that should not be used by persons:

minors and elderly people;
pregnant and lactating women;
diabetics;
with kidney and liver diseases;
with cancer;
with an increased level of blood clotting;
under high physical and emotional stress.

You should not start a diet during illness or when you feel unwell.

When adhering to a protein diet, you need to take vitamin complexes. This is necessary to prevent hair loss, deterioration of nails and teeth.

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Is it realistic to lose 10 kg?

What determines the speed of weight loss? There are a number of factors:

Specific numbers reflecting your current weight;
The presence of any diseases;
Age;
Metabolic rate;
Body mass index;
How strong is your motivation?

Any process of losing weight is associated with a calorie deficit in the body, due to which the body begins to use reserve reserves, that is, our fat folds. How exactly do you create a calorie deficit? 2 main options:

Reduce their consumption . Simply put, you need to eat less or less high-calorie foods;
Increase calorie expenditure . This is physical activity.

Which way exactly to go? You decide. We recommend combining these 2 processes for the most effective weight loss. The calorie calculator will help you calculate the required number of calories for fast weight loss.

All these points are worth considering if you want to lose 10 kilograms in 14 days. In addition, it is important to consult with your doctor to determine whether dietary restrictions will negatively affect your health.

Protein norm

The average person needs 0.8 grams. protein per kilogram of weight. For weight loss, this norm doubles. If you follow a protein diet, you need to consume from 1.2 to 1.6 grams per day. protein per kilogram of weight. It is not the current, but the planned body weight that is taken into account.

To calculate how much protein is included in a prepared dish, you need to know its composition and the amount of protein in each ingredient.

For example. Planned weight – 70 kg. You need to consume from 84 to 112 grams per day. squirrel. Based on the table below, the menu is compiled:

beef – 200 gr. (37.8 g protein);
eggs – 2 pcs. (12.7 g protein);
cottage cheese – 200 gr. (33.4 g protein).

It turns out 83.9 g. squirrel. Plus, other foods are taken into account, which increases the total amount of protein eaten.

To make the correct calculation, buy a kitchen scale and weigh each product fresh.

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Pros and cons of a protein diet

A protein diet, like any specialized nutrition system, has its pros and cons. When planning to lose weight with the help of proteins, you need to take them into account.

The benefits include:

Varied food. You don't have to eat only one product. The list of permitted dishes is quite wide.
No hunger. Proteins relieve hunger for a long period of time. This allows you to lose weight without suffering from a debilitating desire to eat something.
Strengthening the immune system. Proteins increase the body's endurance and increase physical strength.
Rapid weight loss. After completing the diet, if you do not return to your previous table, but eat healthy food, the lost kilograms will not return.
Weight loss due to fat layer. The body draws energy from fat, not muscle. Therefore, muscle mass does not suffer on this diet.
Ideal for athletes. Thanks to the presence of a large amount of protein in the diet, muscle mass is actively built up. As a bonus to losing weight, the athlete increases the body's endurance and forms a beautiful relief on the body.

But there are also disadvantages to a protein diet. These include:

It is possible to reduce mental abilities by limiting the amount of carbohydrates in the diet.
There is a risk of blood clots due to increased blood density and clotting.
Calcium is washed out, and problems with bones and teeth may appear.
An unpleasant odor appears from the body and mouth due to an increase in ketone bodies in the body.

You need to approach the protein diet wisely, making sure to take vitamin complexes to make up for the lack of nutrients. This method of losing weight is only suitable for absolutely healthy people who do not have chronic or acute diseases.

Another disadvantage of a protein diet is a complete rejection of sweet and fatty foods. And if you cannot do without sweets and cakes, then such a nutritional system will cause nervous stress. It is worth choosing a different diet where carbohydrates are allowed in small quantities.

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Disadvantages of the diet

On some days, the diet is significantly reduced in terms of calories. Therefore, you may experience weakness and drowsiness. Especially if you previously consumed a much larger amount of foods, which also differed in calorie content of the highest order.

Also, this diet is not suitable for people who are actively involved in sports. With such a diet, you most likely simply will not have the necessary strength for full training.

Some people have experienced exacerbation of gastritis or the appearance of some stomach problems while on this diet. So be sure to listen to your body. If you feel cramps and malaise, stop the diet immediately and consult a doctor.

Rules of a protein diet for weight loss

For a protein diet for weight loss to help you lose weight, follow several important rules:

Place the main emphasis on proteins. These are meat and dairy products. You are allowed to add a side dish to the main dish once a day.
Limit the amount of fat you consume. Their daily amount should not exceed 30 grams.
Cereals are allowed, but only in the first half of the day, as a side dish. Choose foods with low calorie content, excluding semolina and millet.
Vegetables can also be used as a side dish, but potatoes and other starchy types are completely prohibited. You can eat cabbage, tomatoes, cucumbers.
Fruits are allowed, but not sweet. Give preference to oranges and green apples.
The last meal should be 2-3 hours before bedtime.
During the diet you will have to give up alcohol and sweets.
On a protein diet, a lot of fluid is removed from the body, so the daily amount of water consumed should be increased by 1.5 times. Drink at least 2 liters of fluid per day.
Ideally, you should avoid salt. You can add dried herbs, garlic and soy sauce to your food as seasonings.

If during the diet you feel dizzy, your health and sleep deteriorate sharply, then you need to add more complex carbohydrates to your diet.

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Lyle McDonald Method

The developer of the rapid weight loss system is Lyle MacDonald. This is an American sports physiologist, nutritionist and author of many books on recomposition (body restructuring), including reducing body fat and increasing muscle mass.

The crash diet is a low-carbohydrate diet.

The crash diet from Lyle McDonald differs primarily in its scientific approach. Initially, the user of the technique determines the category to which he belongs. The latter depends on the amount of extra pounds. Next, using a special table, the permissible severity of the crash diet is calculated for each specific case.

Basic principles of low-carbohydrate nutrition according to Lyle MacDonald:

There are no simple carbohydrates in the diet.
Nutrients such as Omega-6, Omega-3, and some types of proteins are supplied to the body in the form of fish oil or sesame oil.
The body receives slow carbohydrates from whole grain cereals, durum wheat pasta, vegetables, legumes, and herbs. The latter are an additional source of fiber.
You need to drink at least 2 liters of still water per day. This stimulates metabolism and helps cleanse the intestines. Tea, coffee, juices and soups are not taken into account.
Additional intake of vitamin complexes solves the problem of deficiency of microelements such as calcium, sodium, magnesium and potassium.
The number of meals varies from 3 to 6 times and depends on each case individually.

Comment! The main danger of a crash diet is that, in addition to adipose tissue, muscle mass decreases.

Be sure to check out:

Allowed foods for a protein diet

When creating a menu, consider the list of foods allowed on a protein diet. These include:

Meat. Lean cuts of beef, chicken, veal, rabbit, and turkey are allowed. Fatty pork and lamb are completely prohibited.
Dairy products. The daily diet should include low-fat cottage cheese, natural yogurt, and kefir.
Eggs. Be sure to eat chicken or quail eggs. They can be soft-boiled, scrambled eggs or an omelet. It is recommended to consume 2 chicken or 4 quail eggs per day.
Fish. Another source of protein is lean fish. Cook it by steaming, in the oven or simmering without adding oil.
Green vegetables. Fiber is necessary for complete digestion of food and improved well-being. Give preference to tomatoes, cucumbers, cabbage and zucchini. Vegetables can be eaten fresh, stewed, baked or boiled.
Cereals. High-protein diets involve avoiding all types of grains. But they are still necessary as a source of carbohydrates. You can cook buckwheat, pea or oatmeal.
Fruits. Nutritionists recommend eating citrus fruits on a protein diet. But be careful with them - high acidity has an irritating effect on the gastric mucosa and can cause gastritis.

For drinks, give preference to herbal infusions and green tea. A small amount of coffee is allowed - no more than 1 cup per day. The bulk of the liquid should come with plain water.

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Prohibited foods for a protein diet

The list of prohibited foods on a protein diet is much wider. This is due to the fact that the nutritional system implies the rejection of most food groups. So, this list includes:

Bakery products are excluded completely. A couple of times a week you can eat 1 piece of rye bread.
Pasta.
Sweet and flour dishes. This includes all foods containing sugar. You can't even sweeten drinks.
Alcohol. Some protein diets allow you to drink a glass of dry red wine a day. But it is still better to give up alcohol in any quantity.
Starchy vegetables. Avoid radishes and potatoes. Despite their nutritional value, they increase weight.
Sweet fruits. Bananas, pears, melons are prohibited.
Fast food products. Fast foods will have to be excluded from the diet.
Carbonated drinks.

Giving up your favorite foods is only hard for the first week. Then you will get used to eating right and maintain this habit after completing the diet.

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How to organize protein nutrition

To prevent your new diet from harming your health, stick to the plan:

Preparing for a diet. Over 2-3 weeks, gradually begin to give up sweets if you have a great love for them. Replace sugar with dried fruits, reduce the amount of sweetener in drinks.
Smooth entry into the diet. You need to switch to a protein diet smoothly, giving up other foods within 1-2 days.
The diet itself. Be sure to monitor your health and control your weight.
Quitting the diet. Complete the diet smoothly, gradually increasing the amount of food consumed.

It’s good if the time of the diet falls on vacation, which reduces the temptation to have lunch with sandwiches or refuse a full breakfast.

Buy groceries in advance by making a menu. When you go to the store, you risk buying a product from the prohibited list.

Be sure to play sports. You can join a gym or opt for home aerobics. Yoga and running will do. Physical activity should be at least 3 times a week. But remember that if you have not played sports before, you should not overload your body. Start with light exercises and gradually increase the load.

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Exercises for weight loss

To remove excess folds on the body at home, it is not enough just to go on a diet. Physical exercise is also necessary.

Basic training rules:

Increase the loads gradually, take a break for 1 day so that the muscles have time to recover.
Exercise 3 times a week.
Before each workout, always do a warm-up - jumping rope, walking, running, squats, bending the body.
After each block of exercises, perform stretching movements.
Follow several approaches. There is a 2 minute break between them.
Avoid severe pain from overexertion.

The basic exercises that you can do at home to lose weight are as follows.

Squats

This exercise is universal - for the whole body. You need to perform it parallel to the floor, as if sitting on a chair. The legs should be straight, the heels should be pressed firmly to the floor. Performance:

Straighten your arms along your body.
Look ahead.
Sit down slowly, feeling the tension in your legs. The thighs and shins should create a right angle.
Hold for 3 seconds, then slowly straighten up.

In one approach, do 15-20 squats at the beginning.

Lunges

This exercise is done to tighten the thighs. Performance:

Place your feet shoulder-width apart.
Step wider to the side and sit down.
After a couple of seconds, return to the starting position.
Repeat in both directions in turn.

You need to lunge forward in the same way, but after returning to the starting position you need to jump.

Swing your legs

This is an exercise for the legs, thighs and buttocks. Required:

Stand straight.
Take turns raising your legs to the sides.
Pull your toes.

Swings can also be performed in a lying position. To do this you need:

Lie on your side and lift your leg as high as possible.
Roll over to the other side and repeat with the other limb.

In this case, the abs are also involved, so swings will help remove the belly.

With dumbbells

Exercises with dumbbells will be beneficial. For weight loss, products weighing up to 3 kg are used. Subsequently, you can increase the weight.

The set of basic exercises is as follows.

Option 1

Starting position: back straight, feet shoulder-width apart. Performance:

Hold dumbbells in both hands.
Pull them forward parallel to the floor.
Slowly bend your elbows and pull the dumbbell to your chest.
Repeat 20 times.

This exercise will help tighten your chest.

Option 2

Starting position: stand straight, feet shoulder-width apart. Performance:

Take 2 dumbbells.
Keep your arms parallel to the floor.
Bend your legs as if you were squatting.
Stay in this position for 2 seconds and straighten up.
Repeat 10 times.

This is an exercise for the hips.

Option 3

Starting position: feet shoulder-width apart. Performance:

Take dumbbells with your hands.
Straighten your limbs along your body.
Raise one arm above your head and bend in the opposite direction.
Alternate 10 times.

This is an exercise for the waist.

Cardio exercises

The main ones include running (best in the morning), jumping, swimming, walking, cycling, aerobics, tennis. The minimum time for such training is 40 minutes.

The fat burning process begins within 20 minutes. If you are obese, you should exercise up to 5 times a week.

Duration of the protein diet

The maximum duration of a protein diet is 14 days. During this time, it is possible to lose up to 15 kg. After a 3-month break, you can repeat it to improve the result.

The optimal period is 10 days. During this time you can lose up to 10 kg. The result depends on the individual characteristics of the organism. The more you weigh, the more active your weight loss is.

The minimum period is 7 days. It allows you to lose up to 8 kg. This period is suitable for those who find it difficult to give up their favorite foods.

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Sample menu for a week for weight loss

An approximate menu of a protein diet for weight loss for a week will help you decide on your diet. Take the indicated dishes as a basis, but adjust them yourself, taking into account the lists of prohibited and permitted foods.

Day	Breakfast	Dinner	Dinner
1	Cheese omelette, green tea	Beef stew with buckwheat	Boiled fish
2	Low-fat cottage cheese	Boiled chicken breast, cucumber and tomato salad	Scrambled eggs, green tea
3	Oatmeal on water	Stewed veal with zucchini	Baked salmon with lemon and herbs
4	Curd cheesecakes	Rabbit in sour cream sauce, brown rice	Steamed ground turkey cutlets
5	Toast with cheese	Fish soup with rice	Beef tenderloin baked with soy sauce
6	Low-fat cottage cheese, apple	Stew of veal, carrots, cabbage and zucchini	Caesar salad"
7	Buckwheat	Chicken soup with meatballs	Fish casserole

What to eat as snacks:

boiled eggs;
kefir;
natural yogurt;
apples, grapefruit;
cheese;
cottage cheese pancakes and casserole;
vegetable salad.

Every day you should have 3 full meals and 2-3 snacks. Before going to bed, 2-3 hours before going to bed, you can drink a glass of kefir, tea or eat natural yogurt. Food should be as light as possible so as not to feel unwell due to indigestion and a full stomach.

If you play sports, take additional protein shakes. Choose foods that are free of sugar and additives. This cocktail will relieve the feeling of hunger and will not cause weight gain.

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Common crash diet options

The most popular variations of the crash diet allow you to lose up to 10 kg in 14-15 days. However, before you radically change your diet in hopes of losing weight quickly, you need to consult with a specialist. You can engage in extreme weight loss only if you are in satisfactory health.

Lemon

The lemon diet, in addition to losing weight, helps cleanse the kidneys and intestines. This weight loss method became popular thanks to the singer Beyoncé, who quickly regained her shape after giving birth, including thanks to the lemon crash diet. The safe duration of use of this method is 2-3 days. This is a great option for the weekend or a quick way to get in shape after a holiday feast.

The main product of the diet is lemonade. However, we are not talking about a harmful store-bought version with a lot of sugar, but about a drink made according to a special recipe.

To prepare it you will need:

freshly squeezed lemon juice (60 ml);
water (200 ml);
maple syrup (40 ml);
cayenne pepper (¼ teaspoon).

In addition to homemade lemonade with pepper, you can drink mint tea and clean still water during the diet. The daily norm of the drink is 6-12 glasses. The lemon diet is contraindicated for people suffering from ulcers and high stomach acidity.

Yogurt

The yogurt diet, as the name suggests, involves consuming natural yogurt as the main product. This fermented milk product has a beneficial effect on the entire gastrointestinal tract and stimulates digestion. The diet is designed for 2 weeks.

In addition to yogurt, the daily diet of a person losing weight includes:

fresh vegetables and fruits (300-400 g each);
lean varieties of meat, poultry or fish (no more than 150 g);
fresh herbs;
freshly squeezed juice (2 glasses per day);
herbal and flower teas, water.

The average number of meals is 5, and the last one should be taken at least 4 hours before bedtime.

The daily diet on the yogurt crash diet is as follows:

Eating	Products
Breakfast	Herbal or fruit tea + fruit
2nd breakfast	Yogurt with dried fruits (150 g) + vegetable salad with olive oil (100 g)
Dinner	Vegetable puree soup (150 ml) + vegetable salad with unsweetened yogurt dressing (100 g)
Afternoon snack	Freshly squeezed juice (200 ml)
Dinner	Steamed fish (meat) (150 g) + vegetable salad with oil (100 g) + yogurt (150 g)

Yogurt should be fresh, natural and unsweetened. The best option is to make it yourself using a yogurt maker or thermos.

Yagodnaya

It is advisable to resort to a berry diet in the summer. A diet based on berries is rich in vitamins, but there is a deficiency of protein, which is compensated for by dairy products.

The berry diet is a cleansing diet. The list of products (in addition to berries) available during its use includes:

fresh juices;
oatmeal and rice porridge with water;
natural yogurt;
stewed and fresh vegetables;
skim cheese;
vegetable cutlets, stews, puree soups;
Brown rice.

Recommended drinks include rosehip decoction, herbal and green tea, warm water with lemon.

Exit from the protein diet

To ensure that the lost kilograms do not return after completing the diet, you need to return to your usual table correctly. Add 1-2 products to your diet daily, leaving sugar, pasta and potatoes for last. Start with vegetables and fruits, increasing the amount of side dishes. Be sure to include grains as a source of carbohydrates.

Nutritionists say that the period of exit from the diet is twice as long as the duration of the diet itself. If you adhered to the protein diet for 10 days, then you need to complete it in 20 days.

To maintain your results, follow a healthy diet. Avoid unhealthy, fatty, fried foods. And then the weight will go away, your figure will become slimmer, and as a pleasant bonus you will receive good health and beauty.

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Mistakes with a high protein diet

Many people are prevented from achieving their goals by quite common mistakes. These include:

Quickly give up carbohydrates and fats in favor of proteins. Remember that the protein diet is serious, so you can’t suddenly “enter” it by giving up your usual diet in a day.
Complete refusal of carbohydrates. The diet should contain vegetables, fruits and cereals in small quantities. Otherwise, poor health and stress cannot be avoided.
Lack of physical activity. Without sports you cannot achieve a beautiful figure. But the appearance of stretch marks and sagging skin is worth waiting for.
Starvation. Plan your diet so that you don’t feel hungry. Otherwise, the body will go into a stage of extreme energy conservation and begin to store fat.

Transition to the new system smoothly and monitor your well-being. And then in a week you will lose weight without stressing the body.

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Kefir diet

Judging by the reviews, the kefir diet turned out to be very popular. Its advantages include both the availability of kefir and the fact that kefir is still a very pleasant product that contains the protein necessary for the body.

The kefir diet does not mean that you have to drink kefir alone. With such a weight loss system, one and a half liters of kefir is the basis, but during certain days you can also eat small portions of other foods.

For example:

one day it can be lean boiled fish,
on another day - vegetables without restrictions,
on the third day - fruits in any quantity,
on the fourth day - boiled chicken breast.

You just need to remember that products added to kefir in the diet should be low-fat, unsalted and prepared by methods such as boiling or stewing. In the morning on an empty stomach and in the evening before bed, drink only kefir. For the entire two weeks, you should not eat at least 2 hours before bedtime.

The kefir diet is praised in many reviews, and you can stick to it not only for two weeks, but even for a month, then the result of losing 10 kg will become a real reality.