Following a two-day diet plan can help you lose weight quickly for that weekend at the beach or for a special photo shoot. You will burn some calories from fat on this diet if you exercise, but most of the weight you lose will be from water. Using the same meal plan each day eases meal preparation and planning, but you must follow your two-day diet to lose as much weight as possible. Consult a physician before embarking on a restrictive diet plans.
Step 1
Make a list of unsalted foods that are high in unsaturated fats, high in protein and low in carbs; note the calorie, carb and serving size of the items on your list. Excess sodium in the fluids outside of your cells or extracellular fluids causes fluids inside your cells to seep into the extracellular compartment, according to a 2010 article by Douglas Kalman, Ph.D., and colleagues, published in the "Strength and Conditioning Journal." Extra fluids make you appear bloated. Include unsalted almonds, chicken breasts, protein bars, protein powder and low-carb veggies on your list.
Step 2
Create six small meals totaling no more than 1,300 calories per day using your list of foods, consuming each meal every 2 to 2 1/2 hours. This helps you maintain your blood sugar and energy level, decreasing the likelihood you will fall off your diet plan. Pair a low-carbohydrate vegetable such as asparagus or broccoli with a small serving of a high-fat or high protein food such as 1 oz. of almonds or 3 oz. of chicken breast, not exceeding about 215 calories per meal.
Step 3
Drink water when you are on a two-day diet plan, especially if you are a heavy sweater, live in a warm climate or are exercising. The more water and sodium you lose in your sweat, the greater the amount of water is released from the fluids outside of your cells, enhancing your weight loss. Your body retains less water when you are well hydrated. Men must consume a minimum of 16 cups of fluids per day and women must consume a minimum of 11 cups. Since you will be consuming foods with a low water content and reserving your calories for proteins and fats, most of your fluids should come from water, which has zero calories.
Step 4
Take a multivitamin to help you consume more nutrients during your diet, according to a 2005 article by Gary Miller, Ph.D., published in "ACSM's Health & Fitness Journal." A lack of nutrients including calcium, iron, potassium and magnesium makes it difficult for your muscle cells to function properly, decreasing your ability to exercise, focus, produce energy and regulate your body temperature while on a diet.
Tips and Warnings
- Increase your chances of sticking to the two-day diet by completing this diet on low-stress days such as your days off from work or when you have few things to do around the house. Use lemon juice, vinegar or salt-free seasoning blends to flavor your food instead of salt, soy sauce or other high sodium flavor enhancers.
- Do not follow this diet for more than two days or you risk losing plenty of muscle and bone tissue instead of stored body fat. Consult a physician before dieting if you have any medical issues.
References
- "Strength and Conditioning Journal"; A Review of Hydration; Douglas Kalman, Ph.D., et al.; April 2010
- "ACSM's Health & Fitness Journal"; Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.; January/February 2005
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
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