Lose 15 Pounds In Two Weeks: Is It Attainable And Safe?

When it comes to weight loss, people often want to find out how they can get everything and get it done all at once. That is why there are so many people who are searching for the fastest way to lose 15 pounds in two weeks. But is it possible? During the past decade there are tons of fad diets that have come out which promise a quick result without really explaining how it will affect your body. They claim to be very easy and effective, but are they really that great? And if you manage to lose 15 pounds in two weeks, will the result last? Buckle up, because today you are about to swoop through some great information on whether or not such a slimming method works, and what are overall healthy and effective ways to trim off a couple of inches.

Lose 15 Pounds In Two Weeks: Is It Safe?

No matter how alluring it may sound, it is not recommended to lose 15 pounds in two weeks. Evidence shows that a more gradual weight loss is more successful than a rapid one. Losing weight is not about going on a diet, quickly shedding pounds, and then getting back to your regular life. A successful and sustainable result comes from long-term lifestyle changes, including eating and exercise habits.

Experts recommend losing 1-2 pounds (0.45-1 kg) a week for your weight loss to be healthy and sustainable. Since 1 pound of fat equals 3500 calories, in order to reach your goal successfully, you need to consume 500-1000 calories less than your required daily calorie intake. This can be done with the help of a balanced diet that creates an adequate energy deficit with regular exercise (18).

But even though nutrition experts emphasize the efficiency of a slower pace of weight loss, some people still prefer the rapid results which usually require extreme calorie restriction. Such an approach to shedding pounds can be very harmful.

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Lose 15 Pounds In Two Weeks: What Are The Risks?

One of the most important things in your life is your health. That is why you should always prioritize it, especially when it comes to losing weight. So, if you feel like you want to lose 15 pounds in two weeks despite what experts recommend, you need to look at the risks of such a rapid weight loss first. Here is what this slimming approach may cause:

• Impaired Kidney Function

A 2015 study found that a rapid weight loss in males with normal weight is a risk factor for incident chronic kidney disease.

The participants of that study with a normal body mass index (BMI) who went through a rapid weight loss, experienced a decreasing estimated glomerular filtration rate (eGFR) change, whereas, in those who lost weight slowly, the eGFR change increased. 

The results imply that a slow weight loss pace is more beneficial for kidney function than rapid weight loss.

• Worsen Fatty Liver Disease

Patients who suffer from fatty liver disease should be extremely careful when they choose a weight loss diet. It is recommended that to burn the fat in the liver, reduce the liver cell inflammation and injury, and potentially reverse some fibrosis damage, a person should lose from 5% to 10% of body weight. Experts suggest sticking to a recommended weight loss pace of 1-2 pounds a week. A rapid loss of weight may only add to inflammation and fibrosis (6).

• Starvation

Following a very-low-calorie diet can mess with your levels of leptin, a hormone that takes part in the regulation of hunger and satiety. When you follow a regular diet, your leptin levels are normal, and it signals your brain that there is enough fat and that you are full. But when you limit your food intake intake dramatically, the unbalanced levels of leptin may result in an obsession with food, which could lead to increased hunger or even bingeing (16).

• Dehydration

Shedding pounds quickly can result in dehydration, which is usually accompanied by such unpleasant side-effects as low energy levels, constipation, headache, mood swings, and muscle cramps.

Rapid weight loss is quite harmful since it can even cause severe dehydration, which, as research shows may in turn lead to apathy, mood swings, vomiting, nausea, sleepiness, and increased mental fatigue.

The above-presented are only a few of numerous risks of following a seemingly easy diet to lose 15 pounds in two weeks. So, do you still feel like it is worth it?

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Calorie Intake To Lose Weight

Now, is it possible to lose 15 pounds in two weeks for women or men? The required daily calorie intake varies depending on a lot of factors, such as age, sex, height, initial weight, level of physical activity, and others (5).

The data states that an average adult woman may require from 1600 to 2400 calories a day. For an average adult man, these numbers differ and are from 2000 to 3000 calories a day. Since with age, the basal metabolic rate (BMR) of a person tends to decrease, so does the daily energy requirements (5).

As you already know, it is recommended to reduce your daily energy intake by 500 calories if you aim at a safe weight loss. In such a way you will be able to burn 3500 calories a week which equals the recommended 1 pound of fat (20).

You don’t need to starve yourself and spend hours in the gym to lose half of your weight, since shedding even 5-10% of your weight can significantly improve your health (10).

Read More: 1100 Calories A Day: Scaling Back Your Caloric Intake To Nix Those Extra Pounds

What Can You Eat On A Two-Week Diet: A Simple Meal Plan To Lose Weight

There are various methods that can help you healthily lose weight. But in the end, it all comes down to burning more calories than you consume. This means that you should always be mindful of what you eat. Although you won’t find any meal plans designed to help you lose 15 pounds in two weeks in this article, here are some low-calorie suggestions for your weight loss meal plan: 

Day One

Breakfast: Kale & Roasted Sweet Potato Hash (9)

Ingredients:

• 1 pound sweet potatoes (about 2 small or 1 large), peeled and cut into ½-inch pieces (3 ½ cups)
• 1 medium red onion, halved and sliced
• 2 tablespoons canola oil, divided
• 1 teaspoon garlic powder
• pinch salt, divided
• 4 cups chopped kale
• 4 large eggs
• 1 pinch freshly ground pepper to taste

Calories: 217

A.M. snack: 1 medium pear

Calories: 101

Lunch: Tomato & Smoked Mozzarella Sandwiches

Ingredients:

• ⅓ cup sun-dried tomatoes (not oil-packed)
• 1 clove garlic, crushed and peeled
• ¼ teaspoon salt, plus more to taste
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon lemon juice
• ⅛ teaspoon crushed red pepper
• ¼ cup chopped olives
• 8 piece (blank)s 8 slices sourdough bread, preferably whole-grain
• 4 ounces fresh mozzarella, preferably smoked, cut into ¼-inch-thick slices
• 1 freshly ground pepper, to taste
• 3 vine-ripened tomatoes, sliced
• 2 teaspoons balsamic vinegar
• 1 cup fresh basil leaves

Calories: 385

P.M. snack: 1 cup of baby carrots and 1 tbsp hummus

Calories: 76

Dinner: Roasted Salmon with Smoky Chickpeas & Greens

Ingredients:

• 2 tablespoons extra-virgin olive oil, divided
• 1 tablespoon smoked paprika
• ½ teaspoon salt, divided, plus a pinch
• 1 (15 ounces) can no-salt-added chickpeas, rinsed
• ⅓ cup buttermilk
• ¼ cup mayonnaise
• ¼ cup chopped fresh chives and/or dill, plus more for garnish
• ½ teaspoon ground pepper, divided
• ¼ teaspoon garlic powder
• 10 cups chopped kale
• ¼ cup of water
• 1 ¼ pounds wild salmon, cut into 4 portions

Calories: 447

Daily totals – 1226 Calories: 63 g Protein, 122 g Carbohydrates, 54 g Fat

Day Two

Breakfast:  Egg Salad Avocado Toast and 1 Medium Orange

Ingredients:

• ¼ avocado
• 1 tablespoon celery
• ½ teaspoon lemon juice
• ½ teaspoon hot sauce
• 1 pinch of salt
• 1 chopped hard-boiled egg
• 1 slice whole-wheat toast

Calories: 292

A.M. snack: 1 medium pear

Calories: 101

Lunch: Mediterranean Chicken Quinoa Bowl (11)

Ingredients:

• 1 pound boneless, skinless chicken breasts, trimmed
• ¼ teaspoon salt
• ¼ teaspoon ground pepper
• 7 ounces 1 7-ounce jar roasted red peppers, rinsed
• ¼ cup slivered almonds
• 4 tablespoons extra-virgin olive oil, divided
• 1 small clove garlic, crushed
• 1 teaspoon paprika
• ½ teaspoon ground cumin
• ¼ teaspoon crushed red pepper
• 2 cups cooked quinoa
• ¼ cup pitted Kalamata olives, chopped
• ¼ cup finely chopped red onion
• 1 cup diced cucumber
• ¼ cup crumbled feta cheese
• 2 tablespoons finely chopped fresh parsley

Calories: 519

P.M. snack: 1 cup raspberries

Calories: 64

Dinner: Zucchini Parmesan

Ingredients:

• 3 teaspoons olive oil, divided
• 1 small onion, diced (½ cup)
• 2 cloves garlic, minced
• 1 (28 ounces) can crushed tomatoes
• ¼ teaspoon honey
• ¼ teaspoon salt
• ⅛ teaspoon ground pepper
• 2 tablespoons chopped fresh basil or 2 teaspoons dried
• 6 medium zucchini, halved lengthwise
• 1 pound 90%-lean ground beef
• 1 tablespoon Italian seasoning
• ¾ cup grated Parmesan cheese
• 6 tablespoons shredded part-skim mozzarella cheese

Calories: 508

Daily totals – 1485 Calories: 76 g Protein, 132 g Carbohydrates, 76 g Fat

Day Three

Breakfast: Tropical Overnight Oats

Ingredients:

• ½ cup rolled oats
• ¾ cup unsweetened coconut milk beverage
• ¼ cup diced pineapple
• 1 tablespoon chopped unsweetened dried mango
• 1 ½ teaspoon chia seeds
• 1 ½ teaspoon unsweetened shredded coconut

Calories: 281

A.M. snack: 1 cup raspberries

Calories: 64

Lunch: Chicken Satay Bowls with Spicy Peanut Sauce

Ingredients:

• 6 cups thinly sliced savoy or green cabbage
• ½ cup thinly sliced red bell pepper
• ½ cup matchstick-cut carrots
• ¼ cup finely chopped green onion
• 2 tablespoons toasted sesame seeds

Calories: 351

P.M. snack: 1 cup blackberries

Calories: 62

Dinner: Sausage, Mushroom & Pesto Grilled Pizza (15)

Ingredients:

• 1 pound whole-wheat pizza dough
• ¼ cup pesto
• 1 cup sliced cremini mushrooms
• 1 cup baby arugula
• 1 cup shredded mozzarella cheese
• ½ cup cooked crumbled sausage

Calories: 456

Daily totals – 1215 Calories: 58 g Protein, 136 g Carbohydrates, 55 g Fat

Day Four

Breakfast: 1 cup bran cereal, 1 cup skim milk, and 1 cup blueberries

Calories: 328

A.M. snack: 1 medium orange

Calories: 62

Lunch: Tuna, White Bean & Dill Salad (17)

Ingredients:

• 1 (15 ounces) can no-salt-added cannellini beans (white kidney beans), rinsed and drained
• 2 (5 ounces) cans solid white tuna (water pack), drained and broken into chunks
• ⅓ cup chopped red onion (1 small)
• 3 tablespoons plus 1 teaspoon, honey Dijon-style mustard, divided
• 2 tablespoons light mayonnaise
• 2 tablespoons cider vinegar, divided
• 1 ⅛ teaspoon dried dill, divided
• 2 tablespoons olive oil
• ⅛ teaspoon kosher salt
• 6 cups fresh baby spinach
• 2 cups cubed, cooked, and chilled beets
• 1 sprig chopped fresh dill and/or ground pepper

Calories: 296

P.M. snack: 1 cup raspberries

Calories: 64

Dinner: Toaster-Oven Tostadas

Ingredients:

• 2 corn tortillas
• ½ cup canned black beans, rinsed
• 2 tablespoons shredded cheddar cheese
• 2 teaspoons freshly squeezed lime juice
• 2 teaspoons extra-virgin olive oil
• 2 cups mixed salad greens
• ¼ avocado, mashed
• 2 tablespoons Pico de Gallo or salsa

Calories: 457

Daily totals – 1206 Calories: 55 g Protein, 187 g Carbohydrates, 39 g Fat

Day Five

Breakfast: Muesli with Raspberries (13)

Ingredients:

• ⅓ cup muesli
• 1 cup raspberries
• ¾ cup low-fat milk

Calories: 287

A.M. snack: 1 medium orange

Calories: 62

Lunch: Greek Meatball Mezze Bowl

Ingredients:

• 1 tablespoon olive oil
• ½ cup chopped parsley
• 3 tablespoons chopped mint
• 2 cups sliced cucumber
• 1-pint cherry tomatoes
• ¼ cup tzatziki
• 1 cup frozen chopped spinach, thawed
• 1 pound 93%-lean ground turkey
• ½ cup crumbled feta cheese
• ½ teaspoon garlic powder
• ½ teaspoon dried oregano
• ⅜ teaspoon salt, divided
• ⅜ teaspoon ground pepper, divided
• 2 cups cooked quinoa, cooled
• 2 tablespoons lemon juice

Calories: 392

P.M. snack: 12 almonds

Calories: 92

Dinner: Asian Tilapia with Stir-Fried Green Beans and 1 Cup of Brown Rice

Ingredients:

• 4 (4 ounces) fillets, 4 4 to 5-ounce fresh or frozen tilapia fillets
• ¼ cup reduced-sodium soy sauce
• 1 tablespoon grated fresh ginger
• 1 teaspoon toasted sesame oil
• 1 clove garlic, minced
• ¼ cup of water
• 1 pound fresh green beans, trimmed if desired
• 2 tablespoons water
• 1 tablespoon canola oil
• 1 nonstick cooking spray
• 1 tablespoon sesame seeds, toasted
• ¼ cup thinly sliced green onions

Calories: 439

Daily totals – 1206 Calories: 62 g Protein, 174 g Carbohydrates, 48 g Fat

Read More: 30 Day Keto Challenge: Will Upping Your Fat Intake Help You Lose Weight?

Day Six

Breakfast: Pumpkin Pie Smoothie

Ingredients:

• 1 medium frozen banana
• ½ cup unsweetened almond milk or other nut milk
• ⅓ cup plain whole-milk greek yogurt
• ⅓ cup canned pumpkin puree
• ⅛ teaspoon pumpkin pie spice
• 1-2 teaspoons pure maple syrup

Calories: 247

A.M. snack: 1 medium apple and 8 almonds

Calorie: 156

Lunch: Roasted Veggie & Hummus Pita Pockets

Ingredients:

• 1 6 ½-inch whole-wheat pita bread
• 4 tablespoons hummus
• ½ cup mixed salad greens
• ½ cup sheet-pan roasted root vegetables, roughly chopped 
• 1 tablespoon crumbled feta cheese

Calories: 357

P.M. snack: ½ cup fresh blueberries

Calories: 42

Dinner: American Goulash (1)

• 1 tablespoon extra-virgin olive oil
• 1 ½ cup chopped onion
• 1 pound lean ground beef
• 2 large cloves garlic, minced
• 2 teaspoons paprika
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• ¼ teaspoon ground pepper
• 1 (14 ounces) can no-salt-added diced tomatoes, undrained
• 1 (8 ounces) can no-salt-added tomato sauce
• 1 cup low-sodium beef or chicken broth
• 5 ⅜ ounces 1 ¼ cup whole-wheat elbow macaroni
• 2 tablespoons grated Parmesan cheese

Calories: 418

Daily totals – 1220 Calories: 58 g Protein, 173 g Carbohydrate, 40 g Fat

Day Seven

Breakfast: Blueberry-Banana Overnight Oats (2)

Ingredients:

• ½ cup unsweetened coconut milk beverage
• ½ cup old-fashioned oats
• ½ tablespoon chia seeds
• ½ banana, mashed
• 1 teaspoon maple syrup
• 1 pinch of salt
• ½ cup fresh blueberries
• 1 tablespoon unsweetened flaked coconut

Calories: 346

A.M. snack: 15 walnut halves

Calories: 196

Lunch: Avocado Egg Salad Sandwiches

Ingredients:

• ½ ripe avocado
• 1 ½ teaspoon lemon juice
• 1 teaspoon avocado oil
• 3 large hard-boiled eggs, chopped
• ¼ cup finely chopped celery (about 1 stalk)
• 1 tablespoon snipped fresh chives
• ¼ teaspoon salt
• ⅛ teaspoon ground pepper
• 4 slices whole-wheat sandwich bread, toasted
• 2 leaves lettuce

Calories: 351

P.M. snack: 2 tbsp dark chocolate chips and 1 cup raspberries

Calories: 224

Dinner: Chipotle Skirt Steak Tacos with Smoky Tomatillo Salsa

Ingredients:

• 8 ounces fresh tomatillos (about 5 medium), husked and rinsed
• 3 large cloves garlic, unpeeled
• 1 (7 ounces) can chipotles in adobo, divided
• ¾ teaspoon salt, divided
• 1 pound skirt steak, trimmed
• 1 large white onion, sliced into rounds about ½-inch thick
• 1 tablespoon extra-virgin olive oil
• 12 corn tortillas, warmed
• 6 sprigs fresh cilantro for garnish

Calories: 337

Daily totals – 1454 Calories: 53 g Protein, 179 g Carbohydrates, 71 g Fat

The above-presented meal plan won’t help you lose 15 pounds in two weeks, but it is a healthy 1500 calorie diet plan, a plan which offers you a way to safely achieve sustainable results. You can mix the meals in the plan, or create your own plan based on it, but remember to keep your calorie deficit adequate, and always consult a dietitian before starting any new diet.

Various Physical Activity: Healthier Way To Lose Weight

It is general knowledge that regular physical activity can significantly improve your overall health and make you feel better. Another great benefit of regular workouts is healthy weight loss. Regular exercise can help you increase muscle mass, boost your metabolism and make you burn more calories even when you rest, which is tremendous for those who want to burn a couple of excess pounds of fat. It also increases your calorie expenditure, adding to the calorie deficit created by the weight loss diet, and leading to better results (14).

That is why it is recommended that when you try to slim down, you need to increase your level of physical activity and make regular exercise your daily routine. Any type of exercise is better than no exercise. And since there are so many types of effective workouts out there, you are sure to find the one that could fit you like a glove. So, here are some of the most popular exercises for weight loss:

• Running

Running is a cardio exercise that makes your blood pump faster and lungs work harder. Cardio is overall very effective at helping people burn calories, often requires little to no equipment, and can be performed by anyone no matter the age or fitness level.

The 2015 meta-analysis found that daily running has a positive effect on a wide plethora of health factors, such as body mass, body fat, resting heart rate, triglycerides, and HDL cholesterol.

• Resistance Exercise

Resistance training has proven to be very effective at building muscle and burning calories. It is beneficial for people who want to slim down since increased muscle mass leads to an increase in the resting metabolic rate, which, as was mentioned before, makes your body burn more calories even at rest. You can incorporate some resistance training in the form of weight lifting into your workout routine (19).

• High-Intensity Interval Training (HIIT)

This type of workout is one of the best ways to burn some extra calories. The HIIT is a training that includes short periods of a high-intensity exercise, which depending on the type of HIIT are followed by the exercise of low intensity or rest periods that last a similar amount of time. The duration of each part of the cycle may vary from less than 45 seconds to a couple of minutes.

A review that compared moderate-intensity continuous training and HIIT found that they both promote a similar reduction of total body fat percentage, but HIIT was more effective at reducing a total absolute fat mass.

The Bottom Line: Is It Safe To Lose 15 Pounds In Two Weeks?

You have now reached the end of this swoop through the answer to this question. As you have seen from the article, rapid weight loss is unsafe, and the better option is to set realistic goals and slim down gradually. So, the answer to the question “Is it safe to lose 15 pounds in two weeks?” is a definite no. Sticking to a dangerously restrictive diet can lead to a lot of health problems. If your goal is to lose weight in a healthy and sustainable manner, then you should stick to the recommendations of experts and lose weight by creating an adequate energy deficit. Before making any changes in your current dietary plan, or starting to follow a new one, your best advice is to consult a dietitian.

 DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. American Goulash (2018, etingwell.com)
2. Blueberry-Banana Overnight Oats (2018, eatingwell.com)
3. Effects of Rapid Weight Loss on Judo Athletes: A Systematic Review (2020, pubmed.ncbi.nlm.nih.gov)
4. Effects of Weight Loss Speed on Kidney Function Differ Depending on Body Mass Index in Nondiabetic Healthy People: A Prospective Cohort (2015, ncbi.nlm.nih.gov)
5. Estimated Calorie Needs per Day, by Age, Sex, and Physical Activity Level (n.d., health.gov)
6. Fatty liver disease: What it is and what to do about it (2019, health.harvard.edu)
7. Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition (1992, pubmed.ncbi.nlm.nih.gov)
8. Is interval training the magic bullet for fat loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT) (n.d., bjsm.bmj.com)
9. Kale & Roasted Sweet Potato Hash (2020, eatingwell.com)
10. Losing Weight (n.d., cdc.gov)
11. Mediterranean Chicken Quinoa Bowl (n.d., eatingwell.com)
12. Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults (2015, ncbi.nlm.nih.gov)
13. Muesli with Raspberries (2018, eatingwell.com)
14. Physical Activity for a Healthy Weight (n.d., cdc.gov)
15. Sausage, Mushroom & Pesto Grilled Pizza (2018, eatingwell.com)
16. The influence of very-low-calorie-diet on serum leptin, soluble leptin receptor, adiponectin and resistin levels in obese women (2006, pubmed.ncbi.nlm.nih.gov)
17. Tuna, White Bean & Dill Salad (n.d., eatingwell.com)
18. Weight loss: 6 strategies for success (n.d., mayoclinic.org)
19. What are the best exercises for weight loss? (2020, medicalnewstoday.com)
20. Why do doctors recommend a slow rate of weight loss? What’s wrong with fast weight loss? (n.d., mayoclinic.org)