Two-Week Diets

Dieting to lose weight requires a significant decrease in unhealthy foods high in fat and sugars. To diet effectively and lose weight, you must burn more calories per day than you eat and drink. Within two weeks, you can lose a considerable amount of weight by making smarter meal choices.

Planning a Two Week Diet

• Dieting requires a commitment and it is easier to commit to something you have planned out. Determine what foods you will eat beforehand and choose foods that you enjoy eating that are still low in calories and fat. Plan to lose a realistic amount of weight, which is generally one to three pounds after two weeks.

Calories

• The key to a successful diet is to significantly reduce your caloric intake and burn more calories per day than you eat. There are about 3,500 calories in one pound of excess fat, therefore in one week, you would need to burn at least 500 excess calories daily to lose a pound. It is also important to exercise at least 30 minutes a day, five days a week.

Energy Density and Food

• It might be difficult to diet because you are not eating as much as you normally would. To help make dieting easier, eat foods that are low in energy density, meaning they make you feel full on fewer calories. Fruits and vegetables contain a lot of water and few calories. Whole grains and other foods high in fiber are also great options.

Sample Menu

• For breakfast, have a banana and a half cup of bran cereal in skim milk along with a cup of tea or orange juice. At lunch, have a low-fat turkey and mayo sandwich with lettuce and tomato on whole grain bread. Have a piece of fruit on the side and a glass of water or fruit juice with no added sugar. At dinner have a small piece of meat cooked well done with steamed vegetables and a salad.