Diet
How to Lose Weight: Although a severe diet may be dangerous for the body, you can lose 10 kilos in two weeks of your weight in a successful and healthy way by following a diet to lose weight in a more healthy way.
So today we will look at an effective and safe way to lose 10 kilos of weight in two weeks without starving yourself or harming the body. This plan combines diet, exercise, and rational thinking to help you lose weight.
Diet :
Diet is the most important principle on which this plan is based, in addition to metabolism and an increase in the metabolic rate. This is because this process helps to burn fats and helps the body in the transformation process.
It is preferable to nourish your body with nutritious foods such as green leafy vegetables and beneficial proteins. And this requires you to develop a diet to lose weight in two weeks, lose 10 kilos of weight.
In addition to the diet regimen that you will adhere to, you must follow some tips such as switching soft drinks with water and natural juices to reduce the number of calories that enter the body, not using butter for frying or cooking, replacing it with extra virgin olive oil and reducing the amount of ice cream and chocolate that you Take it up. You can increase your fruit intake.
How to Lose Weight
Breakfast :
You should try to get 300-350 calories at this meal. And achieve a balance in the nutrients you eat such as protein, healthy fats, and rich carbohydrates such as fruits, vegetables, and whole grains. These meals will be suitable to start a healthy eating day.
- Peanut butter and apple: 1 teaspoon of peanut butter, 1 apple sliced with 8 pieces of tortilla bread.
- 1 cup of fat-free ricotta cheese + 1/2 teaspoon of aloe vera juice + 4 chopped apricots + 1 tablespoon of nutmeg.
- 1 fried egg in tea oil + 1 wholegrain bread + small slices of turkey + 6 small ounces of vegetable juice.
- 1 slice of toast + 1 egg whisked in olive oil + 1 cup of sliced strawberries.
- 1 whole-grain bread + 1 egg fried in olive oil + 1 ounce of red steak (about 2 slices) + (1 - 2) slices of tomato.
- 2 frozen pancakes + 1 teaspoon honey + 1/2 slices of banana + 2 slices of turkey.
- 1 cup of cooked oats + 1 tablespoon of almond butter + 2 teaspoons of syrup.
- Sliced tortilla bread + 1 teaspoon cream + 1, 1/2 ounce of smoked salmon fish + 1 green onion, sliced.
- 1 cup of skimmed milk + 1 cup of prunes + flaxseeds + 1/2 cup of orange juice + 1/2 tablespoon of banana (to make juice) + nutmeg.
- 8 ounces of skimmed yogurt + 1 peach cut into cubes +1 small spoonful of honey + 3 tablespoons of sliced almonds.
Lunch :
Try to keep your intake of 400 calories through any of the following meals:
- 2 ounces of turkey + 2 avocado slices + 1 red steak + 1 tablespoon of honey + lettuce and tomatoes + sliced wheat bread.
- 1/2 cup skinless chicken breast + 1/2 cup shredded lettuce + 1/4 cup sliced celery + 1/2 cup chopped carrots + 1 peach + sliced wheat bread.
- 1,1 / 2 cups of tomato soup + 2 teaspoons of vinegar + 1/2 cup of black beans + 1/2 cup of corn + 1/2 cup of yellow pepper + 1 spoonful of tomatoes + 2 tablespoons of red onions + 7 slices of tortilla bread.
- 3 cups lettuce + 10 pieces of grilled shrimp + 1 tablespoon of shredded parmesan cheese + 12 slices of wheat.
- 2 ounces of cooked pasta + 5 tomatoes + 1 ounce of mozzarella cheese + 1/4 cube of yellow pepper + 2 tablespoons of Italian vinegar dressing + 2 freshly chopped basil leaves.
- 3 ounces of grilled chicken strips + 1 ounce of low-fat cheddar cheese + lettuce and tomatoes + 1 tablespoon of mayonnaise + a wheat sandwich + 3/4 cup of grapes.
- 1 slice of cheese pizza + 2 cups of salad + 1 tablespoon of vinegar.
- 3 ounces of tuna + 3 clamata olives + 1 teaspoon of capers + 2 tablespoons of onion oil vinegar + 8 slices of tortilla bread + 1 apple.
- 3 cups of spinach + 1/2 cup of skinless chicken breasts + 1/4 cup of grated jars + 2 tablespoons of sauce.
Dinner :
It is preferable to get 400 calories per meal. You can eat any of the following meals:
- 4 ounces of lean meat + 1/2 baked potatoes + 2 tablespoons of fat-free yogurt + 2 cups of fried mushrooms in olive oil (2 teaspoons).
- 2 ounces of grilled salmon + 2 ounces of whole wheat pasta + 1 tablespoon of olive oil + 2 tablespoons of lemon juice + 1 clove of garlic + 1 cup of chopped cardamom + 1 tablespoon of fresh basil.
- 1/3 cup of cooked brown rice + 1/2 cup of grilled vegetables + 2 tablespoons of olive oil for cooking + 2 tablespoons of lemon juice + 1 clove of garlic sliced + 1 cup of chopped asparagus + 1 tablespoon of fresh basil.
- 4 ounces of skinless chicken meat + 2 cups broccoli + 1 sliced green onion + 2 tablespoons of peanut oil + 1/2 cup of cooked brown rice.
Exercise :
It is the second key to achieving the success of a healthy diet plan. This is because exercising helps increase the rate of burning calories. This means that during the two weeks, you should continue to exercise such as running, cycling, swimming, or other aerobic exercises for at least 30 minutes, six times each week.
