Though quick weight loss is often desirable and you can lose a significant amount of weight in two weeks, it’s safest -- and most effective long term -- to drop weight at a slower pace. If you’re medically supervised, you may be able to safely shed weight at a rapid pace -- but you’ll run the risk of negative side effects.
Quick Weight-Loss Results
You can lose up to 5 pounds weekly, or 10 pounds in two weeks, by following a very low-calorie diet containing fewer than 800 calories per day, according to Weight-control Information Network. This type of quick weight loss isn’t always the best choice because it can leave you feeling tired, constipated and nauseous. But if your doctor gives you the OK, supervises you and you have a high risk for obesity-related medical conditions, a very low-calorie diet may be right for you.
Low-Carb Diet Considerations
Low-carb diets can also cause rapid weight loss in two weeks, but some of the weight you’ll lose will be water weight. Certain low-carb diets claim you can lose 7 to 15 pounds in two weeks by consuming just 20 grams of carbs daily. But as with very low-calorie diets, low-carb diets can make you feel tired, constipated, nauseous -- and you could also experience headaches, dizziness, dehydration and bad breath, according to Vanderbilt University. To reap the weight-loss benefits of lower-carb diets without the side effects, aim to eat about 130 grams of carbs daily, which is the recommended dietary allowance for adults.
Safest Weight Loss
If you’re dieting without medical supervision and are seeking a safe weight-loss diet you can stick with long term, simply reduce your current intake by up to 1,000 calories daily, suggests the Centers for Disease Control and Prevention. Doing so will help you shed about 2 pounds weekly, or 4 pounds in two weeks. Though you won’t notice such a drastic change on the scale, you’ll feel better and will have an easier time keeping lost weight off.
General Food Recommendations
Choose protein- and fiber-rich foods when possible to boost satiety and help you effectively hit your goal weight in two weeks. Reduce high-sodium foods to help shed any excess water weight. Protein-rich grilled chicken breast, egg whites, lean red meat, seafood and low-fat dairy foods are excellent choices when you're trying to shed pounds quickly. Other high-fiber foods to eat include fresh vegetables, unsalted nuts and seeds, legumes, fruits and whole grains. Limit -- or avoid -- foods high in sodium, such as salty snacks, prepackaged dinners, fried foods, soups, gravies, salad dressings and canned goods.
Sample 1,200-Calorie Menu
Many women can safely lose weight eating just 1,200 calories daily. Men need closer to 1,500 calories per day and should add 300 calories to a 1,200-calorie weight-loss plan. A nutritious 1,200-calorie menu includes a breakfast of one packet of prepared oatmeal, 1/2 cup of sliced bananas and 1 cup of plain Greek yogurt. A morning snack might include 3/4 ounce of almonds. For lunch, try a small turkey burger on a small wheat hamburger bun, a slice of reduced-fat cheese, 2 cups of leafy greens with 1/2 cup of cherry tomatoes topped with 1 tablespoon of Italian salad dressing. A healthy afternoon snack is a medium-sized apple. For dinner, try 2 ounces of grilled salmon, 1/2 cup of cooked asparagus, 1 cup of quinoa and 1 teaspoon of olive oil.