This document provides a 2-week diet and exercise plan to help people lose weight. It recommends eating a low-calorie diet of 1250 calories per day focused on whole grains, healthy fats, lean proteins, fruits and vegetables. It provides 3 sample meal plans and guidelines for when and how much to eat at each meal. The plan is designed to launch a healthy lifestyle through a challenging but achievable short-term commitment.

1. 2-Week Diet and Exercise Program
Require THE 2-WEEK CHALLENGE!
Congrats! You are going to set out on a 2-week diet and exercise program that will launch a
solid way of life. This specialist created framework is uniquely intended to assist you with getting
thinner, so you look and feel incredible. With a little difficult work, assurance and devotion, we
are sure that the outcomes will merit the exertion. It is safe to say that you are capable?
THE DIET PLAN
WHAT SHOULD I EAT?
Supplement thick, low calorie food varieties are the key to getting in shape and keeping it off.
Your objective for the following fourteen days is to pick food sources that have the most
noteworthy dietary benefit. This implies picking food varieties that are wealthy in supplements
and low in calories. Attempt to focus on a fair eating regimen that incorporates entire grains,
sound fats and lean proteins at each supper.
Entire food sources are the best type of nourishment. The expression "entire food sources"
alludes in a real sense to food in its entire structure, with negligible preparing to keep it as near
its unique structure as could be expected. For instance, picture an entire apple and contrast this
with a glass of squeezed apple. The juice all alone doesn't contain the skin, seeds or meaty
focus. Be that as it may, the entire apple offers all the decency of the whole leafy foods offers
more prominent wellbeing properties. This model applies to most all food sources, so picking
"entire food sources" over prepared food varieties implies you get the most extravagant
stockpile of supplements conceivable.
Shading is significant! Cancer prevention agents called "polyphenols" are answerable for the
splendidly hued shades (energetic reds, greens, blues and purples) of numerous foods grown
from the ground. By keeping your food decisions vivid, in addition to the fact that you get a
dazzling looking dinner, yet you'll additionally profit by the positive wellbeing sway these
beautiful food varieties give.
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WHEN SHOULD I EAT?
Continuously have breakfast! Breakfast is the main supper of the day. In the wake of fasting for
8 hours as the night progresses, the body depends on food in the first part of the day for
physical and mental energy and core interest. Preferably you ought to have breakfast inside an
hour of waking to animate digestion. In the event that you are not acquainted with eating food

2. this promptly in the day, attempt (at any rate for the following fourteen days) to eat an
exceptionally light yet nutritious breakfast to assist you with getting moving in the first part of the
day.
Lunch ought to be the greatest feast of the day. This is the point at which your stomach related
catalysts are boosted and your body is prepared to separate and retain food supplements.
Having your biggest supper in the day gives your body the calories that it needs to remain
dynamic.
Supper ought to consistently be light and early. Attempt to complete your evening supper before
7pm or possibly two hours prior to hitting the hay. It is critical to give your stomach related
framework a rest during the evening time and to permit your body to fix, recover and detoxify. All
together for your digestion to work at its generally effective, it depends on this daily therapeutic
cycle to keep your body working at ideal levels.
Nibbling is permitted during the 2-week bootcamp. Eating a little nibble in the middle of lunch
and supper can assist with keeping up adjusted glucose levels and to confine indulging.
THE MEAL PLAN:
The accompanying feast plan gives 1250 calories each day. This eating regimen is
experimentally intended for sound weight reduction throughout about fourteen days. The
following is an outline of the fundamental dietary rules, laying out the everyday measure of food
that is permitted from every nutritional category. You can blend and match food things for the
duration of the day (being mindful so as not to surpass your caloric objective) or you can
basically follow one of three pre-planned menus beneath.
Dietary Guidelines
Organic product: 1 cup (1 cup is identical to: 1 cup of new/frozen/canned organic products, 1
cup organic product juices, ½ cup dried fruits)(Healthy choices include: apples, pears, mangoes,
grapes, cherries, raspberries, blueberries, strawberries, pomegranates)
Vegetables: 1.5 cups (½ cup is identical to: ½ cup of crude/cooked/frozen/canned veggies, ½
cup vegetable juice, 1 cup of verdant greens)(Vary your decisions to include: dim green
veggies, orange veggies, boring veggies, dry beans and peas)
Grains: 4 ounces (1 ounce is identical to: 1 cup of cereal chips, 1 cut bread, 1 little biscuit, ½
cup cooked rice, 1 ounce dry pasta)(Choose entire grains at whatever point conceivable)
Meats and Beans: 3 ounces (1 ounce is comparable to: 1 ounce lean meat/poultry/fish, 1 egg, ¼
cup cooked beans, 1 tablespoon peanut butter, ½ ounce nuts/seeds (almonds, pecans,
sunflower seeds, pumpkin seeds))

3. Milk: 2 cups (1 cup is identical to: 1 cup milk/yogurt/soy milk, 1½ ounces of cheese)(Choose
low-fat or non-fat choices at whatever point conceivable)
Oils: 4 teaspoons (1 teaspoon is identical to: 1 teaspoon margarine, 1 teaspoon vegetable oil
(olive oil is liked), 1 teaspoon low-fat mayo, 2 teaspoons light serving of mixed greens dressing)
Menu #1
Breakfast (8am – 9am)
½ cup cereal
1 cup yogurt
dark espresso or home grown tea
Lunch (11am – 1pm)
1 cut entire wheat bread (cut down the middle)
2 ounces fish (in water as it were)
Tomato, cucumber, lettuce (identical to ¾ cup absolute)
1 teaspoon mayo + 1 teaspoon olive oil
Tidbit (3pm – 4pm)
1 cup of new organic product or 1 piece of organic product (apple, pear, plum, peach, and so
forth)
Supper (5pm – 7pm)
1 corn tortilla
½ cup dark beans
½ cup salsa
1 ½ ounces cheddar
½ cup destroyed lettuce
½ cup cooked rice

4. Menu #2
Breakfast (8am – 9am)
Smoothie (mix together 1 cup berries + 1 cup soy milk and ice blocks)
1 cut of toast
1 teaspoon of margarine
Lunch (11am – 1pm)
1 cup cooked grain (like white rice, earthy colored rice, wild rice, quinoa, millet, and so forth)
¾ cup vegetables (like steamed broccoli, cauliflower, carrots, and so forth)
2 ounces of lean meat (generally the size of ½ deck of playing a card game)
Bite (3pm – 4pm)
1 egg or ½ ounce of nuts/seeds
Supper (5pm – 7pm)
1½ cups of verdant greens (plate of mixed greens blend or steamed kale)
2 teaspoons light dressing
1½ ounces of cheddar
Menu #3
Breakfast (8am – 9am)
1 cup high fiber grain
½ cup milk/soy milk
1 banana
Lunch (11am – 1pm)
1 cup pasta

5. ½ cup vegetables or ½ cup pasta sauce
2 teaspoons of olive oil
2 ounces of lean meat
Bite (3pm – 4pm)
1 cup crude carrot sticks/celery/green peppers
Supper (5pm – 7pm)
6 saltines
1 cup low-fat curds
½ ounce blended nuts
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TEN HELPFUL HINTS FOR DIETING SUCCESS:
1. Plan out your week after week suppers ahead of time.
2. Drink at least 8 glasses of water each day. Furthermore, drink at any rate one glass of water
before each supper to help decline hunger.
3. Evade allurements! Get out your ice chest and wash the room of all food things that can
crash your eating regimen plan.
4. Eat gradually; bite each nibble completely and put your fork down between chomps. It
requires around 20 minutes for your cerebrum to perceive that you're full.
5. Cook for yourself at home and fight the temptation of eating out.
6. Attempt new food sources at whatever point conceivable; it permits freedom to carry
assortment to a generally limited eating regimen.
7. Add flavors or chiles to your nourishment for a flavor support that can help you feel fulfilled.
8. Brush your teeth after every dinner so you will not be enticed to nibble.

6. 9. Rest 8 hours of the evening. Exploration shows that absence of rest can invigorate hunger
and lead to gorging.
10. Watch out for a definitive objective!