Lightning diet for 2 days: How you can lose up to 2 kilos over the weekend (tips, plan & recipes)

A quick and above all effective and at the same timehealthy dietis probably the dream of most women. But many lightning diets are not only harmful to your health because they make you starve, but ultimately lead to the dreaded yo-yo effect. Do you still have one or two pockets of fat left over from Christmas or the birth that you would like to finally get rid of? Try our lightning diet for 2 days, which you can also extend to 3 days, and which consists of a reduced calorie intake without starving in combination with sufficient exercise. The crash diet is not suitable for significant weight loss.

We will not only give you a nutrition plan for the lightning diet, but also some tips that you can and should follow in addition to proper nutrition to support rapid weight loss. If you do moderate exercise during this time, you can lose a full 2 ​​kilos, if not even 3.

Lightning diet for 2 days: What is a crash diet?

blitzes,Crash diet, crash cure - all three mean the same thing: the goal is to lose a lot of weight in a very short time. They are very controversial because they consist of a low calorie intake of only 800 calories (at least 1000 is recommended for diets) and are usually one-sided (one or two foods per day). The belief that this burns fat is wrong. Because according to scientists, all you lose is water. And the fact that the body only processes nutrients sparingly as a protective reaction causes the yo-yo effect when switching to your usual diet.

In order to prevent deficiency symptoms, it should only be carried out for a short time (e.g. as a lightning diet for 2 days), if at all. Other possible onesSide effects include bad breath, headaches and nausea. For lasting success, you should maintain a healthy and balanced diet with the daily amount of calories recommended by experts even after the diet.

Healthy and quick diet – plan for 2 to 3 days

We'll give you an example of onePlan with recipes, which you can do over the weekend and is intended for two days. The perfect crash diet to get you started! If you want, you can also add Friday next time. Follow any lightning diet without starving yourself and give your body breaks in between when you eat normally to avoid deficiency symptoms. The total calories per day should be at least 800 Kcal, but preferably between 1000and 1200.

The ideal daily composition of nutrients for the lightning diet for 2 days is 40:40:20 - 40% each protein and carbohydrates and 20% fat. Proteins are not only easy to digest, but alsovery fillingand thus prevent cravings. Dinner should not be after 6 p.m.

Healthy lightning diet – day 1

  • Breakfast – muesli for a lightning diet with oatmeal(219 kcal)

Briefly toast 50 g of whole grain oat flakes in a teaspoon of olive oil in a pan over low heat. Stir constantly. Once they give off a scent and turn golden, you can combine them with low-fat yogurt (for a yogurt diet), unsweetened juice (for a diet that is vegan), and raisins or other dried fruit.

  • Lunch – fish and peppers(320 kcal)

Make a butter from 50g roasted peppers 20g butter and chopped parsley and thyme. Divide them among 120 g of fish, wrap it with baking paper and bake it for 15 minutes at 200 degrees (fan oven). Cut half a zucchini and a stick of pork into strips, fry them for 5 minutes with pepper and salt in a teaspoon of olive oil and serve with the fish.

  • Dinner – Caesar salad with anchovy dressing(320 kcal)

Puree a quarter of an avocado, a teaspoon of lemon juice, a tablespoon of yogurt and anchovy fillet from the jar into a dressing, which you then season with pepper, salt and chili. Season 70 g of chicken fillet, fry it in a teaspoon of olive oil for 10 minutes and cut it into strips. Cut and mix half a romaine lettuce, 40 g cucumber, 25 g cherry tomatoes and a slice of ham with the meat and dressing. Serve with 20g grated Parmesan.

Crash diet plan for day 2

  • Breakfast – whole wheat bread and scrambled eggs(502 kcal)

Top 2 slices of wholemeal bread with 50 g of turkey breast and serve with 100 g of scrambled eggs, which you can season as desired. You can also drink 200 ml of unsweetened juice. If the lightning diet is to be vegetarian, you can replace the turkey breast with another topping.

  • Lunch – strips of lamb with rocket salad(320 kcal)

Fillet an orange and squeeze out the juice. Mix the latter with half a chopped garlic clove, a teaspoon of coarse mustard, a tablespoon of apple cider vinegar, a teaspoon of honey and a teaspoon of olive oil. Season with pepper and salt. Marinate 100 g lamb fillet (in strips) with this sauce. Then drain the meat and collect the marinade, then fry the meat in a teaspoon of olive oil and deglaze with this marinade. Serve with 100 g sliced ​​rocket.

  • Dinner – pumpkin soup with dried tomatoes(230 kcal)

Dice 250 g pumpkin and cut a stick of celery and 5 sun-dried tomatoes without oil into slices. Sauté everything in 1 tablespoon of rapeseed oil and deglaze with 500 ml of stock. After a cooking time of 15 minutes, add a quartered, fresh tomato and then some soy sauce, a teaspoon of lemon juice, a teaspoon of pear syrup and a nut-sized piece of pressed ginger. After a few minutes, season with pepper and salt.

More lightning diet recipes if the lightning diet should last 3 days

Quick diet lunch recipes – beef with vegetables

Lose weight healthily with a lightning diet with vegetables - dinner made from salad with zucchini and broccoli

Important tips for a lightning diet for 2 days

How much you can lose weight in 2 days depends on many different factors? However, you can support the lightning diet for 2 days or 3 by following the following tips:

  • DrinkYou during the lightning diet for 2 days! At least 2.5 liters a day, one glass before each meal.
  • CarbohydratesPreferably in the morning and choose proteins for lunch and dinner.
  • Movementsupports fat burning. Therefore, you should start before breakfast - ideally45 minutes walkingor cycling. A normal walk can also be done in an emergency, and ideally a second one in the afternoon or evening. Depending on your age, weight, fitness level, pace, running surface and other factors, you can burn different amounts of calories. For example, a person weighing 60 kg consumes around230 calories per hour.
  • A 15 minuteBlitz trainingYou should also plan to do at least three times a week to tone your body, which can consist of squats, jumping jacks, push-ups and sit-ups, for example.
  • ReduceSalt.
  • Vegetablesis allowed in unlimited quantities.
  • No alcohol!
  • Coffeeis permitted and even beneficial when it comes to fat metabolism, but should be drunk without milk and sugar.

Important

Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.

The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.