If you need a detailed and straightforward diet program for weight loss and fat burn, look no further!
The diet plan I mention below for only two days a week can help you achieve your small or large goals.
It is a specific diet plan for weight loss with particular meals on the two days of the week.
You will gradually see the results you want on the scales by following this plan.
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When we say diet plan for two days a week, we mean an intermittent diet program.
Intermittent fasting is one of the best plans you can follow for weight loss, fat burn, and overall health. (1)
The 5:2 diet, also known as the Intermittent diet or fasting, and the ketogenic diet, are the most popular diets globally for their weight and fat loss effectiveness.
It’s easy to follow both programs, especially if you know what you can eat and drink these two days a week.
Many people who have tried the intermittent diet consider it an effortless way of eating you can follow more consistently.
Especially when they start to notice the first excellent results on the scale, the benefits appear in weight or body fat and much more in health. (2)
What to do in this easy diet program for weight loss
It is straightforward to start this diet plan.
You must generally eat five days a week without restricting calories. If so, you should reduce calories to about a quarter of your daily needs for the remaining two days.
This plan should be 500 calories per day for women and 600 calories for men.
You can choose which two days a week you prefer, as long as you leave at least one day of fasting between the days.
Of course, eating as always on other days does not mean you should eat anything you like, especially if you prefer junk food, soft drinks, and sweets.
Many studies have shown that different forms of intermittent fasting, such as 5:2 and 16:8, can significantly reduce insulin levels, improve sensitivity, and reduce insulin resistance. (3)
Following a diet for only two days a week can also help with asthma, seasonal allergies, heart arrhythmias, menopausal hot flashes, etc. (4)
This diet can be very effective when done correctly, especially if combined with the ketogenic diet.
Combining these diets with aerobic or strength training exercises will get excellent weight loss results.
Daily diet program for weight loss for two days per week
You can prefer either three small meals, i.e., breakfast, lunch, and dinner.
Alternatively, you may choose two slightly more extensive meals, including lunch and dinner, with 1-2 snacks between.
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So, discover below an excellent diet program for weight loss you can eat during the two days of fasting.
You will also find an ideal drink and some snacks that will help you lose weight without starving.
Let’s see the meals, the excellent drink, and the snacks in detail:
#1 Breakfast
Yogurt with banana and almonds
Banana and yogurt are a perfect combination containing low calories, and they keep you full until noon.
Banana adds natural sweetness without feeling the need for extra sugar.
Almonds or sesame offer extra flavor and have beneficial health properties.
This serving provides 149 calories, as well as provides the body with the fruit you need, keeping fat low.
Ingredients:
- 170 gr. fat-free yogurt
- 1/2 sliced banana
- 15 gr. crushed almonds (uncooked and unsalted) or sesame
How to prepare it:
Put the yogurt in a bowl, add the banana pieces and the almonds or sesame, and serve.
#2 Lunch
Chicken with asparagus and lemon
Chicken and asparagus suit well in meals.
It is already a delicious recipe, but you can add lemon and sesame seeds, to take it to another level.
This portion provides 200 calories.
Ingredients:
- 110 gr. chicken breast
- A cup and 1 tablespoon of lemon juice
- 1 teaspoon salt
- ¼ tablespoon freshly ground pepper
- 1 teaspoon fresh rosemary (or dried)
- 3 fresh medium asparagus, cut in half
- ½ teaspoon olive oil
- 1 tablespoon sesame
How to prepare it:
Put the chicken breast in a glass bowl and add ½ cup of lemon juice. Leave to marinate in the fridge for two hours or overnight.
Preheat the oven and spread foil or non-stick paper on a baking tray.
Sprinkle the chicken with ½ teaspoon salt and pepper on both sides. Then, put it in the pan and add the rosemary.
In a bowl, mix the asparagus with the olive oil, 1 tablespoon of lemon juice, and the remaining teaspoon of salt. Spread these foods on the baking sheet around.
Sprinkle the chicken with ½ teaspoon salt and pepper on both sides. Put it in the pan and add the rosemary.
Mix the asparagus with the olive oil, 1 tablespoon lemon juice, and the remaining 1 teaspoon salt. Spread the foods on the pan around the chicken and bake them on the grill for 4-5 minutes.
Then, turn the chicken and asparagus and cook for another 4-5 minutes. Now, put them on a plate, pour the sesame seeds on top and serve.
#3 Evening
Grilled salmon fillets with mushrooms and tomatoes
Salmon is a very healthy fish when properly bred or as a wild salmon.
It contains a lot of omega-3 fats and essential vitamins and minerals. It becomes an even healthier and more delicious meal when cooked with tomatoes and mushrooms.
This portion provides 200 calories.
Ingredients:
- 1 salmon fillet 110 gr.
- 1 teaspoon olive oil
- ½ teaspoon chopped dill
- ½ teaspoon salt
- ¼ teaspoon freshly ground pepper
- ½ cup of diced fresh tomatoes
- ½ cup fresh mushrooms in pieces
How to prepare this recipe:
Preheat the oven to 190 °C; take a pan and spread foil or non-stick paper inside. Spread the salmon fillets with ½ teaspoon olive oil on both sides.
Place the salmon with the dark skin on the underside, adding salt and pepper.
In a small bowl, mix the remaining one teaspoon of olive oil, dill, tomato, and mushrooms. Then, add them to the salmon.
Cover all sides of the salmon with foil or non-stick paper. Put the pan in the middle of the oven and bake for about 20 minutes.
#4 Ideal snacks in this diet program for weight loss
The following are some of the best snack options you can choose between meals:
Ideal snacks
- Cucumber 100 gr. = 13 calories
- Raspberries 1 cup = 85 calories
- 1 medium orange = 70 calories
- 1 small apple = 47 calories
- Yogurt 100 gr. 0% fat = 50 calories
- Watermelon 1 cup = 47 calories
- Carrots 1 cup = 53 calories
- 1 medium boiled egg = 78 calories
- Cauliflower 1 cup = 27 calories
- Pistachios 12 pcs. = 47 calories
- Cocoa 1 cup without sugar = 36 calories
#5 Effective drink to add to the diet program for weight loss
Choose an ideal drink in the morning or night before bed for weight loss, detoxification, and fat burn.
It is one of the best and most effective drinks for your goals.
Water with cucumber, mint, and dill
A glass of water with fruits, vegetables, and herbs is very rich in nutrients.
It will give you the impetus in the right direction of nutrition, weight, fat loss, and glowing skin.
Do not just look at it as a short break.
Choose it as a continuous nutritional, moisturizing, and thoroughly detoxifying choice.
What ingredients you will need for this remarkable drink:
- 2 liters of water
- 1 medium cucumber washed and cut into thin slices (if it is organic, cut it with its skin)
- 6-8 mint leaves
- 3 sprigs of dill
- 4-5 ice cubes (optional)
To prepare, put all the ingredients in a glass jug. Leave the jar in the fridge for at least two hours or overnight and drink during the day.
The benefits of the ingredients that help in weight loss and detoxification
Dill is firm in taste, so be careful not to use too much. You can gradually experiment with how much dill you include.
This drink is very beneficial in digestion, hydration of the skin, and detoxification of the body.
In addition, it helps naturally in losing fat and creates more youthful and radiant skin.
Cucumber has high water content and contains about 95% water and 5% fiber. Its high water content makes it an ideal vegetable for detoxification and weight loss.
Mint gives a feeling of freshness to the drink and goes perfectly with dill and cucumber.
It supplies additional nutrients while helping to avoid fluid retention in the body.
Dill is a greatly beneficial herb with infinite healing properties.
It helps digest, detoxify the body, and achieve a “flat” stomach. It also facilitates digestion, is a diuretic, reduces flatulence, and prevents inflammation.
What else may help, along with the diet program for weight loss?
It is ideal for focusing on nutritious foods high in both fiber and protein.
These foods and soups, as another option, are filling without adding many calories.
This specific diet program of two days a week will actively help lose weight and burn fat during the night and the day.
At the same time, it will boost your metabolism, immune system, and overall health.
You may combine the above diet program with an effective ketogenic diet plan, which you can find below:
Have you ever tried this straightforward diet program for weight loss?
Have you ever tried a targeted diet plan with specific recipes like I mentioned?
Please leave your comments below the article.
I wish you good luck with your goals and always be well! 🙂