How to lose up to 2 kilos over the weekend (tips, plan and recipes)

A fast and above all effective and at the same time healthy diet is probably the dream of most women. But many crash diets are not only bad for your health because they starve you, but ultimately lead to the dreaded yo-yo effect. Do you still have a handful or two of Christmas or birthday love that you finally want to get rid of? Try our 2-day crash diet, which you can also extend to 3 days, which consists of reduced calorie intake without starvation combined with sufficient physical activity. The crash diet is not suitable for significant weight loss.

We not only give you a nutritional plan for the fast diet, but also some tips that you can and should follow in addition to the right diet to promote rapid weight loss. If you also exercise moderately during this period, you can lose a total of 2 or even 3 kilos.

Fast diet for 2 days: what is a crash diet?

Get Rid of Last Fat Deposits with Crash Diets

Flash diet, 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 hypocaloric intake of only 800 calories (a minimum of 1000 is recommended for diets) and most often unilateral (one or two foods a day). The belief that fat is burned is false. Because according to scientists, we only lose water. And the fact that the body only processes nutrients sparingly as a protective reaction then ensures the yo-yo effect when switching to the usual diet.

Healthy and low calorie foods for weight loss

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

Healthy and Fast Diet – Allow 2-3 days

Sugar, salt and alcohol are taboo during the crash diet


We’ll give you a sample recipe plan that you can follow over the weekend for two days. The perfect crash diet to get you started! If you wish, you can also add Friday next time. Stick to any fast diet without starving yourself and give your body breaks between meals when you eat normally to avoid deficiency symptoms. The total calories per day should be at least 800 kcal, but preferably between 1000 and 1200.

The ideal daily composition of nutrients for the Fast Diet for 2 days is 40:40:20 – 40% each protein and carbohydrates and 20% fat. Protein is not only easy to digest, it is also very satiating and thus prevents cravings. Dinner must not be after 6 p.m.

Healthy Fast Diet – Day 1

Roasted oats for a filling breakfast cereal

  • Breakfast – muesli for a quick diet with oatmeal (219 calories)

Briefly toast 50 g of wholemeal oats in a teaspoon of olive oil in a frying pan over low heat. Stir constantly. Once they release fragrance and turn golden yellow, you can pair them with low-fat yogurt (for an instant yogurt diet), unsweetened juice (for an instant vegan diet), and raisins or other dried fruits.

  • Lunch – fish and peppers (320 calories)

Make a butter with 50g of roasted peppers 20g of butter and chopped parsley and thyme. Spread them over 120g of fish, wrap them in baking paper and bake for 15 minutes at 200 degrees (ventilated oven). Cut half a zucchini and a stick of leek into strips, brown them for 5 minutes with pepper and salt in a teaspoon of olive oil and serve with the fish.

Dinner for the quick diet for 2 days - Caesar with anchovies and yogurt vinaigrette


  • Dinner – Caesar Salad with Anchovy Vinaigrette (320 calories)

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

Emergency diet plan for day 2

Have whole grain bread with turkey breast and scrambled eggs for breakfast

  • Breakfast – whole grain bread and scrambled eggs (502 calories)

Place 50 g of turkey breast on 2 slices of wholemeal bread and serve with 100 g of scrambled eggs, which you can season as you wish. To do this, you can drink 200 ml of unsweetened juice. If the Quick Diet is vegetarian, you can replace the turkey breast with another filling.

  • Lunch – strips of lamb with arugula (320 calories)

Slice an orange and squeeze the juice. Mix the latter with half a clove of minced garlic, a teaspoon of coarse mustard, a tablespoon of cider vinegar, a teaspoon of honey and a teaspoon of olive oil. Season with pepper and salt. Marinate 100 g of lamb fillet (in strips) with this sauce. Then drain the meat, reserving the marinade, then sear the meat in a teaspoon of olive oil and deglaze with the same marinade. Serve with 100 g sliced ​​arugula.

Recipes for a quick diet for 2 days - pumpkin soup with dried tomatoes

  • Dinner – Pumpkin soup with sun-dried tomatoes (230 calories)

Dice 250g of pumpkin and chop 1 stalk of celery and 5 sun-dried tomatoes without oil. Fry everything in 1 tablespoon of rapeseed oil and deglaze with 500 ml of stock. After cooking for 15 minutes, add a quartered fresh tomato, followed by a little soy sauce, a teaspoon of lemon juice, a teaspoon of concentrated pear juice and a squeezed piece of ginger the size of a walnut. After a few minutes, season with salt and pepper to taste.

More fast diet recipes if the fast diet is going to last 3 days

Protein-rich pineapple and spinach breakfast smoothie

Quick diet recipes for lunch – beef with vegetables

Beef rump steak with radish salad and mustard vinaigrette for lunch

Healthy Weight Loss with a Veggie Fast Diet – Zucchini and Broccoli Salad Dinner

Vegetarian zucchini and arugula salad with broccoli pesto

Important Tips for the 2-Day Blitz Diet

Drink plenty of water for 2 days during the lightning diet

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

  • Drink you during the flash diet for 2 days! At least 2.5 liters a day, one glass before each meal.
  • carbohydrates preferred in the morning and take protein for lunch and dinner.
  • Move supports fat burning. So start before breakfast – ideally 45 minutes of walking or cycling. Even a normal walk will do in an emergency and preferably a second one in the afternoon or evening. Depending on your age, weight, physical condition, pace, running surface and other factors, you can burn different amounts of calories. For example, a 60 kg person at medium speed consumes about 230 calories per hour.

Combine a 2-day diet with exercise and sports

  • 15 minutes away lightning workout You should also schedule body toning at least three times a week, which can consist of squats, jumping jacks, push-ups and sit-ups, for example.
  • Reduce Salt.
  • vegetables is permitted in unlimited quantities.
  • No alcohol!
  • Coffee is allowed and even beneficial in terms of fat metabolism, but should be drunk without milk or sugar.

Support the fast diet for 2 days with coffee without milk

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