Two-week Diet To Lose Weight

If you are looking to jump-start your weight loss program or just lose a few extra pounds, a two-week diet plan can help trim inches off your body. Losing weight comes down to creating a calorie deficit by burning more calories than you eat. A weight loss diet does not have to involve starvation or unhealthy detoxes or cleanses. Modifying your eating habits can help you lose weight in two weeks.

Protein

Including a variety of protein sources in your diet can help you lose weight in two weeks. Proteins breakdown into amino acids that are needed to help build muscle; increasing lean muscle facilitates weight loss. Have a serving of protein at each meal to help you cut back on calories. In a study published in Nutrition Metabolism, researchers found that dieters who consumed 30 percent of their calories from protein ate about 450 fewer calories per day, according to Women's Health Magazine. Consume proteins such as poultry, eggs, fish, beef, legumes and nuts. Try to avoid proteins high in saturated and trans-fat such as processed meats, sausage and bacon. Aim to get between 15 to 30 percent of your calories from protein per day, suggests the National Federation of Professional Trainers.

Breakfast

Eating breakfast gives your metabolism a morning boost and helps decrease cravings throughout the day. Having breakfast helps keep you feeling satiated during the day so you are less likely to feel ravenous at meal time. Avoid skipping breakfast, which can encourage weight gain. During sleep, your body goes six to eight hours without food; skipping the first meal of the day can send your body into energy preservation modes so your meal are more likely to be stored as fat. Have a serving of protein and complex carbohydrates at breakfast. For example, have two eggs and one slice of whole grain toast or ½ cup of oatmeal and 2 tbsp. of peanut butter.

Fruits and Vegetables

Incorporating fruits and vegetables into your diet can help you decrease your calorie intake, facilitating weight loss over a two-week period. Vegetables and fruits are high in fiber and digest slowly so you feel fuller for a longer period of time so you are less likely to overeat during the day. Include a serving of fresh or frozen produce at each meal. If you decide to consume frozen produce, make sure to choose varieties without added sugars or seasonings. Instead of snaking on high-calorie junk food such as potato chips or cookies, reach for fruits and vegetables to help keep you feeling satiated. Try to consume between 5 to 13 servings of fruits and vegetables per day.

Considerations

Reducing your calorie intake while engaging in regular exercise can improve the results of your weight loss plan. Avoid decreasing your calorie consumption to the point of starvation, which is unhealthy. Try not to reduce your calorie intake by more than 750 calories per day. Manage your daily calorie intake by tracking your meals with a food journal. Reduce your daily calorie intake by a small amount such as 200 to 500 calories per day to encourage weekly weight loss. Consult your physician before starting a new diet program.