How to lose 3 kilos in two weeks: the diet to follow
There always comes a time during the year, especially as summer approaches, when you want to lose weight quickly without constantly feeling tired or having unwanted hunger pangs throughout the day. To do this, you need to find out which foods they can help us in this "enterprise", dividing them between those low in calories or fat and those, instead, with these two higher parameters.
In addition, you must learn about the glycemic index of various foods in order to promote weight loss.
Furthermore, whatever diet you want to follow to get back or stay in shape, it is advisable to never exclude these foods from your diet.
Can you really lose 3 pounds in 15 days?
Yes, you can lose 3 kilos in 15 days, as long as you significantly change the way you eat and pay more attention to calories. Of course, this can vary from person to person, depending on your body. In general, the more kilos you have to lose, the faster you will initially see this result. Similarly, weight loss is more significant if, in addition to diet, you play sports. So, by combining these two elements, you can expect to lose up to 3 pounds in two weeks.
Like all diets, however, remember that it is always better to first consult the opinion of a doctor or a nutritionist, who can indicate some precautions to be followed during this diet.
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Lose 3 pounds without fatigue or unwanted cravings
What usually makes you tired or hungry is "hyperglycemia, or high blood sugar. By adopting a diet based on a" low glycemic index (GI) diet, you maintain a balanced and stable blood sugar level that continuously nourishes the brain. and muscles. It is very effective: just replace, for example, rusks or a baguette for breakfast with wholemeal bread to avoid hours of hunger and tiredness during the morning, between meals.
What is the best way to lose 3 pounds in two weeks?
We must not forget the proteins, essential for losing weight quickly but without exhaustion of strength or a constant sense of hunger. The ideal is to combine lean protein sources (fish, poultry, etc.), which naturally have a zero glycemic index, with other low-glycemic and / or fat-burning foods. This not only eliminates fat cells, but also to develop muscles and lean mass.
Lean fish and meat (such as ham or skinless chicken) are the fat-burning foods par excellence: rich in good protein, they are low in fat (except for fish such as salmon, tuna or mackerel, but it is good fats). Furthermore, as they do not contain carbohydrates, their glycemic index is almost zero. Schedule them alternately with each meal for a light, healthy diet and rapid weight loss.
Lose 3 pounds using the glycemic index of foods
For this diet we no longer speak of simple or complex sugars, but of the glycemic index, which allows us to classify foods based on the speed with which they release sugar into the blood. The higher the glycemic index of a food, the more it is "stored" as fat. Conversely, the lower the glycemic index of a food, the more slowly it is assimilated and the easier it is to lose weight.
To limit foods with a high glycemic index, you just need to know how to recognize them. The "worst" are cookies, chips, croissants, brioches, white bread for rolls, breakfast cereal, fried potatoes, mashed potatoes, soda, sugar and white rice.
Thus, it is advisable to always prefer foods with a low glycemic index, such as green vegetables, legumes, sprouted cereals, soy, red fruits, oil seeds, dark chocolate, eggs, fish, fructose, ricotta, meat and the like.
Slimming foods to lose weight in 2 weeks
All vegetables, without exception, have an almost zero glycemic index. Among these, lettuce has a number of advantages: eaten raw, very rich in fiber, it lowers the glycemic index of an entire meal. The same goes for "homemade" soups.
Legumes (such as lentils and chickpeas) are also on the menu when you want a healthy, light diet. Their glycemic index is very low and they are naturally fat free. The same goes for fruit - with a few exceptions (for example, lychee and watermelon) - which lowers the overall glycemic index of a meal due to its high fiber content.
In addition, soy and its products, from milk to tofu, have a very low GI, but are also rich in vegetable proteins and contain good fatty acids.
Finally, wholemeal pasta and rice are also very useful! It is always best to limit fresh pasta which has a rather high GI in favor of spaghetti, tagliatelle or wholemeal pasta (GI = 50). As for the preparation, favor cooking al dente and forget cream, butter, grated cheese. Rice has a very variable glycemic index depending on its origin. Classic white rice (GI = 70-90) should be avoided in favor of basmati, brown rice (GI = 50) and wild rice (GI = 35).
Fat burning foods: allies to lose 3 kilos quickly
Among the low-GI foods, some have fat-burning properties that help eliminate bad fats and prevent their absorption by the body. So what we need when trying to lose weight! These miraculous ingredients have different properties:
- trap existing fats
- lower the glycemic index of the foods they accompany
- they carry essential minerals in order not to gain weight.
For weight loss, consume as often as possible: lemon, vinegar, onions, spices, herbs, oat bran, cinnamon, green or black tea, mineral waters rich in calcium and magnesium.
Example of a daily menu to quickly lose 3 kilos
Here is a typical one day menu if you want to lose around 3 pounds in two weeks.
Breakfast: Green tea without sugar, 2 slices of cereal bread, 1 egg or 1 slice of ham or some cheese, 2 clementines or 2 apricots depending on the season.
Lunch: Red bean or pepper salad, salmon fillet with green beans, 1 slice of cereal bread, 2 kiwis.
Dinner: Minestrone soup or chicken with basmati rice, low-fat white cheese or low-fat yogurt.
It is always recommended to consume plain water and no fizzy or sugary drinks.
What to do after losing 3 pounds in two weeks?
After an "express" diet, the problem is always how to maintain the results obtained later. In fact, in 15 days, he quickly lost weight with the combination of lean proteins, vegetables and low-GI foods. Afterwards, it is sufficient to gradually reintroduce foods with a medium glycemic index, such as, for example, potatoes. To avoid regaining the weight you lost, you should continue to swap high-glycemic index foods for low-GI foods over time. This is a good habit not only for your figure, but also for your health!
For more information on how to lose weight while staying healthy, visit the Humanitas website.
