To lose weight in 15 days it is necessary to carry out a healthy and balanced diet that includes fruits, vegetables and whole foods rich in fibers, avoiding the consumption of industrialized foods, fried foods, frozen meals such as pizzas and lasagna, cold cuts, fast foods, among others.

In 15 days it is possible to lose between 1 kg to 5 kg at most, however, this weight loss will depend on the person’s metabolism, if they carry out the diet properly and if they accompany it with the practice of physical activity.

The type of physical activity that should be carried out mainly is aerobic, such as running, jogging, swimming or walking, for example, to help the body use more energy and burn accumulated fat. See some exercises to lose weight.
What can you eat

The foods allowed in this diet are fruits and vegetables in general, because they are rich in fiber, causing a feeling of satiety and improving intestinal transit. Foods such as: oatmeal, quinoa, rice and whole wheat bread should also be included; eggs, beans, unsweetened granola, and sweet potato; seeds such as linseed, sunflower, chia, pumpkin and sesame; dried fruits such as walnuts, almonds, peanuts, cashew and; milk and skimmed derivatives, in the case of cheeses they must be white.

Other foods that can accelerate metabolism and in turn promote weight loss are thermogenic foods, such as cinnamon, ginger, red pepper, coffee, green tea and apple cider vinegar, which can be included in the diet.

Foods to Avoid
The foods that should be avoided are those rich in salt, sugar, white wheat flour and fats, such as:

Sugar: sugar, sweets, desserts, cakes, chocolate;
Salt: salt, soy sauce, Worcestershire sauce, meat and vegetable bouillon cubes, meat tenderizer, packet soups;
White wheat flour: breads, cakes, white bechamel-type sauces, breaded;
Fats: fried foods, red meat, bacon, sausage, salami, mortadella, ham, high-fat red meat, whole milk, and yellow cheeses such as cheddar;
Industrialized products: filled cookies, sweets or snacks, frozen ready meals, pizza, lasagna, pasteurized soft drinks and juices.
To replace salt in the preparation of food, natural herbs and seasonings such as onion, garlic, rosemary, parsley, thyme, basil and oregano can be used, since they add more flavor to the food and do not cause fluid retention in the Body.

Other tips to follow
Some tips that should be taken into account when preparing the nutritional plan for the day are:

• Make between 5 to 6 meals a day, 3 main meals and 2 to 3 snacks between meals, trying to consume food every 3 hours;
• Consume between 3 to 4 fruits a day, preferring fruits with peel and bagasse;
• Half of the plate should be occupied by vegetables, both at lunch and dinner, consuming at least 2 servings a day;A single source of carbohydrates should be chosen from the meal, avoiding placing more than one on the plate;
• Choose between beans, corn, peas, chickpeas, soybeans and lentils as a source of vegetable protein and place just 2 tablespoons on the plate;
• Remove all fat from meats before consuming it, including the skin of fish, turkey and chicken, reducing the consumption of red meat to 2 times a week.
  

It is possible to include a detox juice in a snack, and should preferably be prepared with vegetables, because they are rich in fiber.