A Healthy Diet Plan to Lose 20 Pounds in 2 Weeks

So, you have decided to lose weight fast crazy fast …. like lose 20 pounds in 2 weeks fast. But you don’t know where to start? Well, you’re in luck. RDX are right at your disposal to guide you, bringing you motivation and advice to get started in this weight loss. 

Just remember one thing, there’s more to losing 20 pounds in 2 weeks than the eye meets! So, make sure you get the complete perspective of how to quickly lose 20 pounds in 2 weeks through this guide rather than just the diet plan we’ve worked out to help you with this Herculean feat. 

Table of Contents

  • Is It Really Possible to Lose 20 Pounds in 2 Weeks?
    • Beyonce Lost 20 Pounds in 2 Weeks, So Can You?
  • How to Lose Weight Fast Without Regaining It?
  • 14 Tips to Lose 20 Pounds in 2 Weeks and Keep Them Off
  • How to Lose 20 Pounds in 2 Weeks Diet Plan
  • How to Lose 20 Pounds in 2 Weeks Meal Plan – First Week
  • How to Lose 20 Pounds in 2 Weeks Meal Plan – Second Week
  • Final Word

The shortest (but not the straightest) answer to this question is “Yes, but with ifs and buts”. Don’t rush, though. Hold your patience, and you’ll get to know all about it shortly.  

According to the recommendations of the CDC, losing 1–2 pounds (about 0.45–0.9 kg) per week can be considered a healthy and safe weight loss. While it is still largely believed so, various research studies indicate that losing weight quickly might be as good and safe as weight loss at a slow rate. 

To ensure your safety before embarking on such a project, we strictly recommend you to consult your doctor or a dietitian nutritionist. One of the first things you can do right at the start of your rapid weight loss journey is to calculate your BMI

The Body Mass Index will tell you your body type based on your height, weight and gender. So, you’ll know precisely the number of kilos you need to lose, allowing you to feel better about yourself and be in much better shape. Be careful, though. This result must be interpreted by a doctor who can give you the specific elements according to your profile.

Beyonce Lost 20 Pounds in 2 Weeks, So Can You?

Beyonce Before and After Losing 20 Pounds in 2 Weeks

Though many people claim to have lost 20 pounds in 2 weeks, perhaps no one comes close to the fame and recognition our very own Queen Bey, a.k.a. Beyonce, enjoys.

According to a story published in USA TODAY, Beyonce told Oprah that she lost 20 pounds in two weeks for her role in “Dreamgirls,” one of the most famous musical dramas of 2006.

So, is it as simple as, “If Beyonce can do it, I can too!”? Well, it is much easier said than done. But if you’re as focused and committed (not to mention resourceful too!) as she was, proper diet and guidance can help you do the same.

How to Lose Weight Fast Without Regaining It?

Several scientific studies have shown that the most effective way to lose 20 pounds and keep it off is to follow a low-calorie diet with a balanced nutrient intake. However, if your diet is too brutal, without support from dieticians, the risk of causing a yoyo effect is high.

Wondering what the yoyo effect is? It’s frustrating your body by depriving it of fat or sugar and then returning to consuming it. It will make you regain your lost pounds almost instantly and even more! 

Your brain does not understand and might start storing body fat in order to make reserves in case your body continues to suffer from that kind of diet for long. Do your best not to fall into this vicious circle. 

We advise you to be patient and to focus on your objective. The best kind of weight loss is accompanied by a balanced diet, appropriate and ample physical activity, and a healthy lifestyle. Without a balanced lifestyle, it isn’t easy to set up a diet and sustainably stabilize your weight.

14 Tips to Lose 20 Pounds in 2 Weeks and Keep Them Off

Losing Fat without Regaining It

There can be plenty, but let’s start with the most obvious one:

1. Consume Quality Food

In your diet, focus on fruits and vegetables as well as foods rich in fiber. Consumed in large quantities, the fibers facilitate transit, reducing the absorption of toxins, slowing down the assimilation of carbohydrates, and satiating your food cravings. 

Apart from fruits and vegetables, there is a large amount of fiber in legumes (lentils, chickpeas, dried beans, etc.) or whole-grain products (white bread, flour, pasta, rice, etc.). 

Avoid foods with a high glycemic index, which corresponds to a high glucose concentration in your blood. It depends on several factors; the type of carbohydrate it contains or the method of cooking (for example, a steamed potato will have a lower index than a baked one).

However, when setting up a diet, it is not a question of eating only fiber. Reducing and changing bad eating habits is crucial. A so-called ‘normal’ plate should consist of 50% vegetables, 25% starch and 25% protein.

For starch intake, favor whole grain foods that are rich in fiber. As for proteins, avoid cooking them with fat. Eat regularly, without snacking, which allows you to create a basic meal rhythm. Listen to your body and eat appropriately when you feel hungry. 

If this feeling comes when it’s not yet the time to eat, drink a large glass of water. This will act as an appetite suppressant. However, don’t starve yourself. Do not risk hypoglycemia to lose a few pounds. To facilitate your food rebalancing, drinking at least 1 liter of water per day is recommended.

2. A Healthy Ambiance

Also, consider your environment. Limit stress and give yourself a good night’s sleep. When we sleep, our body reduces its production of cortisol, the stress hormone. If we manage to reduce some of our stress, it is then possible to take over our cravings for snacking!

3. Eat Slowly and Respect Satiety

Eating slowly and chewing food well increases the duration of meals, resulting in a satiated stomach. It signals the brain that the body does not need more food, which decreases food intake, helping to lose weight.

For eating slowly, it is always advisable to have meals at the table and avoid distractions like television, cell phone, tablet, etc. 

In addition, placing the cutlery on the plate between one forkful and another also helps slow down chewing.

Respecting satiety and understanding that consuming all the food available on the plate is not a necessity. It can help you a lot in losing weight. When you realize you are full, you can save the rest of the food and consume it at another time.

4. Eat Lean Protein with Every Meal

Quality food for weight loss

Eating lean protein with every meal, such as tofu, egg, white fish, or chicken, helps you to slim down and lose belly fat. 

This is because these foods release the peptide hormone, which promotes satiety, making weight loss easier. 

5. Drink More Water During the Day

Drinking more water during the day means it occupies more volume in the stomach, increasing satiety and decreasing the desire to eat.

The recommended amount of water per day is between 2.7 liters (for women) and 3.7 liters (for men) per day, varying according to weight, age, and physical activity, for example. 

For people with difficulty drinking plain water, you can opt for unsweetened teas or waters flavored with ginger, mint, or lemon, for example. 

6. Indulge in Physical Activity Regularly

Recommended Physical Activity

Practicing between 150 and 200 minutes of physical exercise a week is essential to lose weight and keep it off. It happens because physical activities accelerate metabolism, stimulating the breakdown of body fat.

Physical exercises should be of moderate to high intensity, at least three times a week. They should include aerobic activities, such as dancing, running, swimming and cycling, and resistance activities, such as weight training and calisthenics.

7. Avoid Ultra-processed Foods

To lose weight and belly fat, you should avoid consuming ultra-processed foods. Why? Because these foods are generally low in fiber, reducing hunger throughout the day and thus encouraging greater food intake. 

In addition, these foods can also contain flavorings, sugar and/or fat, ingredients that stimulate pleasure and the desire to eat. This increases the calories in your diet, making it difficult to lose weight. 

Some ultra-processed foods that should be avoided are:

  • Biscuits and packaged snacks
  • Ice creams
  • Breakfast cereals with sugar
  • Ready-made seasonings and sauces, such as broths, mayonnaise, ketchup, and salad dressings
  • Powdered soft drinks and refreshments
  • Breaded fish and chicken

In addition, fast-food meals and processed foods such as sausage, bologna, ham, and turkey are also ultra-processed and can make weight loss difficult.

8. Eat Fiber-rich Foods

Eating natural and fiber-rich foods at every meal, such as brown rice, whole wheat bread, beans, apples, melons, lettuce, pumpkin, and tomatoes, help you lose weight.

This happens because fibers form a kind of gel in the stomach. As a result, this increases the time of food digestion, prolonging satiety throughout the day and reducing food intake ultimately.

9. Avoid Getting Too Hungry

Being hungry for a long time can get in the way of weight loss. Many people tend to eat more food than they really need at the next meal when they get too hungry.

In addition, when you are hungry for a long time, it is common to have an increased desire to eat foods rich in fat and/or sugar, such as ice cream, snacks, soft drinks, and fried foods. It turns out to be one of the biggest hindrances in losing weight effectively.

10. Sleep for 7 to 9 Hours

Sleep Foundation Recommended Sleep Infographic

Sleeping between 7 to 9 hours a night helps you lose weight because your body is known to produce GH (Growth Hormone) during sleep, an essential hormone for burning body fat. 

In addition, during sleep, the production of ghrelin, the hormone that stimulates hunger, is decreased. Therefore, sleep is a natural way to balance appetite and facilitate weight loss.

The image above describes the recommended sleep hours as advised by the National Sleep Foundation

11. Avoid Alcoholic Beverages

It is recommended to avoid alcoholic beverages such as wine, beer, whiskey, and sparkling wine to lose weight and belly fat. That’s because these drinks are rich in calories, making it challenging to lose weight.

In addition, the consumption of alcoholic beverages is usually accompanied by snacks, such as full-fat cheeses, salami, jellies, and French fries, for example. These foods are rich in calories, considerably hindering weight loss.

12. Maintain a Food Diary

Keeping a food diary, writing down everything you eat throughout the day, is an excellent strategy to lose weight. It improves the perception of what and how you eat, helping to identify what you should keep and exclude in improving your diet.

Moreover, you may evaluate the food diary with a nutritionist so that it is possible to establish strategies for a healthy diet and sustainable weight loss.

13. Reduce Carbohydrate Consumption

Reducing sugars, starches, or carbohydrates can help you remarkably cut weight and keep it off. When you do this, your hunger decreases, and you usually eat fewer calories.

Rather than burning carbs for energy, your body now starts burning stored fat for energy. 

Another benefit of cutting carbs is that it lowers insulin levels, causing the kidneys to eliminate excess sodium and water. This reduces bloating and unnecessary water weight. 

Research suggests that a low-carb diet can reduce your appetite, leading to you consuming fewer calories without thinking about it all the time or feeling uncontrollably hungry. Simply put, reducing carbs can lead to quick and easy weight loss.

14. Follow a Program with Dieticians

We advise you not to underestimate the importance of getting support to lose weight. Having a medical opinion or an opinion from a professional dietitian can guide your diet. It motivates and reassures you to continue your quest to lose weight.

 

Related Article: A Complete Guide to Low Carb Diet

 

How to Lose 20 Pounds in 2 Weeks Diet Plan

First of all, you need to decide the time during which you’re planning to lose weight. Make sure you follow the diet plan for two weeks without any cheat days. 

Before picking a start date, ensure you have all the items at home so you can stick to the two-week meal plan. And, if this seems a bit too much to you, you better stop wondering how to lose 20 pounds in 2 weeks at home.

After doing some intensive research, we have carefully planned a breakfast, lunch and dinner diet plan for you. Remember you have to drink plenty of water, about 10 glasses daily. You can also have black tea and coffee throughout the day to get over the cravings that you may have.

Before we begin, you need to know that this diet alone will not help you lose required weight. You have to find a fitness routine that works with your schedule. 

Join a gym or get some boxing equipment and create your workout program. You have to exercise for about one hour every day.

So, without any further ado, here’s your diet plan.

How to Lose 20 Pounds in 2 Weeks Meal Plan – First Week

Get set, go!

How to Lose 20 Pounds in 2 Weeks Meal Plan – First Week

Day 1

Morning – 2 eggs, boiled or poached. Season with black pepper and a tiny pinch of salt. Also, add a serving of citrus fruit.

NOTE: The breakfast will remain the same throughout the planned two weeks.

Afternoon – Couple of pieces of sweet potato, preferably boiled. 2 medium apples cut into pieces.

Evening – A plate of vegetable salad. Avoid putting salt on it. Grilled chicken breast.

Day 2

Morning – Same as day 1; 2 eggs with a piece of citrus fruit.

Afternoon – A vegetable of choice, preferably a green one. Chicken salad.

Evening – 1 medium orange. 2 eggs, boiled. Side of vegetables.

Day 3

Morning – the same; 2 eggs with citrus fruit piece.

Afternoon – Low-fat cheese with 1 tomato and a bit of sweet potato.

Evening – Piece of grilled chicken with a side of vegetable salad.

Day 4

Morning – 2 eggs with citrus fruit piece.

Afternoon – A couple of medium apples or other fruit.

Evening – Steamed chicken piece with a side of salad.

Day 5

Morning – 2 eggs with citrus fruit piece.

Afternoon – 2 eggs, boiled. Vegetable soup or boiled vegetables.

Evening – Piece of grilled fish with a side of vegetable salad.

Day 6

Morning – 2 eggs with citrus fruit piece.

Afternoon – 2 of your favorite medium-sized fruits.

Evening – A steamed piece of chicken and some steamed vegetables.

Day 7

Morning – 2 eggs with citrus fruit piece.

Afternoon – Salad with lots of tomatoes. A steamed piece of chicken.

Evening – Steamed vegetables only.

How to Lose 20 Pounds in 2 Weeks Meal Plan – Second Week

Congrats to you on sticking to the program so far. You’re already halfway through. So, go strong into the following week.

Balanced Diet

Day 1

Morning – 2 eggs with citrus fruit piece.

Afternoon – Vegetable salad and grilled chicken piece.

Evening – An orange, medium-sized. Vegetable salad and 2 eggs, boiled.

Day 2

Morning – 2 eggs with citrus fruit piece.

Afternoon – 2 eggs, boiled. Steamed vegetables.

Evening – Grilled fish, preferably salmon, with a side of vegetable salad.

Day 3

Morning – 2 eggs with citrus fruit piece.

Afternoon – Steamed chicken with some salad.

Evening – An orange, 2 boiled eggs, and some vegetable salad.

Day 4

Morning – 2 eggs with citrus fruit piece.

Afternoon – Low-fat cheese with steamed vegetables, 2 boiled eggs.

Evening – Piece of steamed or grilled chicken with a side of salad.

Day 5

Morning – 2 eggs with citrus fruit piece.

Afternoon – Vegetable salad with sardines or other fish.

Evening – Vegetable salad and 2 boiled eggs.

Day 6

Morning – 2 eggs with citrus fruit piece.

Afternoon – A piece of chicken, grilled. A side of vegetable salad.

Evening – A couple of fruits, oranges or apples.

Day 7

Morning – 2 eggs with citrus fruit piece.

Afternoon – Steamed chicken with a side of salad or steamed vegetables.

Evening – Grilled chicken or fish, with steamed vegetables.

The timing of the meal matters just as much as the ingredients of the meal. So, make sure that you eat at the right times. A noticeable thing in the meal plan above is that there is a lack of carbohydrates. This, along with the exercise and protein you are getting, will enable you to lose weight quickly.

 

Related Article: Breaking The Myth About Processed Foods

 

Final Word

Don’t forget to consult a medical practitioner before starting the diet plan above. There are many elements that only they will be able to tell you. If they give you the go-ahead, you can start the diet.

Maintain the discipline for the 2 weeks, and you will see the difference it makes. Start today and lose 20 pounds in 2 weeks.

However, for long periods, this diet is not advisable. But, you can apply some changes to your lifestyle for sustained weight loss. Avail of this plan only if you have to lose weight for a special occasion like a wedding, festival or vacation.

Remember, RDX vow to help you move, improve, and evolve. So, you’ll see us standing by your side through the thick and thin of your fitness journey.