Overweight is a problem that is faced by everyone whether you are young or aged due to the junk food, no control on the intake of calories and improper schedule.

But everyone wants to stay fit as well and sometimes you feel the need to lose the weight all of a sudden like 20 pounds in 2 weeks.

This is actually a huge amount. So, you obviously will need to do a lot of effort for losing this much. However, most of you thinking that you should be on a fast for 14 days, completely but you should not do this.

You should eat less but must take that much which is necessary for proper working on your metabolism.

You should be on a proper diet and for losing this much, proper dieting is not enough you need to do a lot of exercises as well for burning your calories.

Dieting and exercise together will help you lose this much weight. The upcoming article contains the complete list of all the items that you need to buy before starting your dieting, which diet plan should be followed and what other changes that you can make in your lifestyle that will help you go in the right direction.

Who Can Follow This Plan?

Anyone who want to lose 20 pounds, remember this is really a very large amount for 2 weeks but if you are totally determined and if you think that you can control on your diet and if you can also go for daily exercises then you can go for this diet.

But if you want to decrease the weight in a very short time then only you should follow this diet plan as this is actually one of the most difficult diet plans for losing weight.

Why This Plan?

This plan reduces 20 pounds in just two weeks. This is actually a large amount. This will decrease your 20 pounds weight in just 2 weeks and the diet plan for this diet includes food for 5 times.

So, you do not have any need to starve for 2 weeks to lose this much weight. You just need to follow the diet plan and the exercise schedule and this plan will work like a miracle for you.

Diet Plan To Lose 20 Pounds In 2 Weeks

Diet Plan To Lose 20 Pounds In 2 Weeks
Diet Plan To Lose 20 Pounds In 2 Weeks

This is the diet plan for the persons who want to lose 20 pounds in 2 weeks. Obviously, your dream of loss is very high. So, you need to take calories very smartly and you also need to be totally dedicated to your diet.

You cannot be careless for even a single day as remember 20 pounds is really a large amount. So, follow your diet plan for every minute of the 14 days. When you think of losing 20 pounds in two weeks i.e. just 14 days then you must be thinking that you have to leave on just-drinks.

Even then you can lose this much of weight. But let me tell you a surprising thing. This diet plan involves food. So, you do not have any need to be starved.

You just need to keep your diet balanced so that you take proper no. of calories which keep your metabolism work properly with losing weight. Following is your dream diet plan.

If you will follow this diet plan then you will attain your dream figure within 14 days without starving.

A. Diet Plan 1

Diet Plan 1

Diet Plan 1

  •  Morning Breakfast

For breakfast, you have two options. You can take any of these alternatives as your breakfast according to your liking. You can eat them on alternate days for changing the taste.

  • Take 1 cup of whole-grain cereal with a milk of almond and 1 cup yogurt flavored with mixed berries and honey.


  • You can also take omelet of a white egg which can be cooked with chopped tomato and spinach.
  • Morning snack: For morning snack also you have two alternatives. Take any one of them.
  • You can take 1 cup of sliced avocado which can be served with a small pinch the of salt and lemon.


  • You can also take 1 cup of mixed berries and 20 almonds and sugar-free gelatin serving of 5 oz.
  • Lunch

Your lunch should be a low-calorie diet but it should be such that it should contain a lot of energy for keeping yourself active for the whole day. Your diet should be:

  • You can take 2 hard-boiled eggs with carrot sticks and celery.


  • 4-oz of the grilled chicken breast with 1 cup of tomatoes and cucumbers chopped.


  • You can also take 4 oz. of lean turkey with cherry tomatoes and carrots.
  • Evening Snack

For evening snack also you have two alternatives. Take any one of them.

  • You can take 1 cup of sliced avocado which can be served with a small pinch of salt and lemon.


  • You can also take 1 cup of mixed berries a and 20 almonds and sugar-free gelatine serving of 5 oz.
  • Dinner

For dinner you can choose any of these alternatives:

  • 5 oz. of baked or grilled salmon with 1 cup of steamed spinach.


  • 6 oz. of grilled chicken with 1 cup of steamed spinach.


  • 5 to 8 oz. of a grilled flank stick with the chopped salad.

B. Diet Plan 2

Diet Plan 2 Lose 20 pounds
Diet Plan 2 Lose 20 pounds
  • Breakfast

For breakfast, you can take coconut berry smoothie

  • Coconut milk – ½ cup
  • Berries – 1 cup
  • Grass-fed protein – 1 scoop
  • Sprouted flax meal – 1 tbsp.
  • Cinnamon – ¼ tsp.
  • Take all the ingredients.
  • Put them in blender,
  • Blender well.
  • Take this smoothie for breakfast.
  • Lunch

For lunch you can take salad formed by combining these ingredients:

  • Spinach – 1 cup
  • Tomato sliced -1/2
  • Chicken breast – 1 sliced
  • Goat cheese – 1 ounce
  • Olive oil – 1 tbsp.
  • Sliced cucumber – ¼ cup
  • Apple cider vinegar – 1 tbsp.
  • Dinner

For dinner, you can have the following items

  • Sautéed kale – 1 serving
  • Sautéed broccoli – 1 serving
  • Organic meat – 6 to 8 ounces

Grocery List For Losing 20 Pounds In 2 Weeks

Grocery List For Losing 20 Pounds In 2 Weeks
Grocery List For Losing 20 Pounds In 2 Weeks

Before starting your diet you need to buy food items which you will need in the upcoming 14 days. You need to buy these things before starting your dieting which includes:

  • Olive oil
  • Avocados
  • Sugar-free gelatine
  • Celery
  • Carrots
  • Cucumbers
  • Low sodium meat
  • Fresh or bottled lemon
  • Raw almonds unsalted
  • Cherry tomatoes
  • Romaine lettuce
  • Salmon
  • Bagged spinach
  • Chicken or turkey
  • Eggs
  • Mixed berries
  • Natural yogurt
  • Honey
  • Green tea
  • Almond milk
  • Whole Grain

Change What You Eat

With following this diet plan you also need to bring some changes in you and your lifestyle. These changes are the following:

  • Water

Benefits of water are not unknown to anyone. Water is really helpful in flushing all the toxins out of your body. So, water is really helpful in losing weight and it does not contain any calorie as well.

So, try to drink a lot of water and drink water whenever you feel little hungry. You can also take tea as well if you want some flavors in the drink but take tea without sugar.

Before going to exercise or workout, instead of taking water you should take a cup of black coffee as coffee contains caffeine which gives you a lot of energy and prepares to do something harder.

  • Cut Junk Food Completely

Obviously, you are going to follow the diet and diet does not include any of the junk food. So, you need to cut it down completely. Do not buy anything from a market as packed food may contain the high amount of sugar leading to higher calories. Even before buying yogurt you must check the content of sugar.

  • Negative Calorie Foods

You can also go for negative calorie foods. Negative calorie foods are the foods that burn a lot of calories when you eat them, yes, you may be amazed to read this but it is true.

These food items are:

  • Asparagus
  • Broccoli
  • Beetroot
  • Celery
  • Cauliflower
  • Green beans
  • Garlic
  • Turnip
  • Spinach
  • Zucchini
  • Radish
  • Cucumber
  • Cranberries
  • Oranges
  • Mangoes
  • Watermelon
  • Tomatoes
  • Papayas
  • Blueberries
  • Lemons
  • Grapes
  • Strawberries

So, when you are going for vegetables and fruits, then prefer these fruits and vegetables. These items will burn your calories and if they will not burn then they will not increase the intake of calories for sure.

How Should You Eat To Lose Weight Effectively?

How Should You Eat To Lose Weight Effectively
How Should You Eat To Lose Weight Effectively

Yes, if you want to make your diet successful then you need to complete it smartly. For this, you need to completely understand what can actually burn your calories and what is leading you towards the wrong direction.

  • Take All The Meals

Most of you, who will be very excited and dedicated for their diet may think of skipping one or two meals but you must know the effect of skipping meals before actually skipping them.

If you will keep fast or will skip your meals then it can also lead to making difficult to burn calories for your body. As if your body gets the lesser amount of nutrition then your body starts conserving calories and burn them at the slower rate which obviously a hurdle for your dieting.

You can lose weight in starting of the days but until the end of the diet, you may even again gain some more weight. So, use your mind before going on a diet plan and do not skip any of your meals.

  • Do Not Eat Late Night

Yes, eating late night is generally not preferred and this is also suggested during the dieting. You should take your night meal before eight and try not to eat anything after eight.

  • Eat More Often

Read this carefully “eat more often”. Do not eat more but eat more often i.e. eat several times but eat small at a time. Yes, this habit is really helpful for controlling weight. Instead of eating altogether,

That is sometimes you know you will not be able to eat at evening then take lunch and evening snack together. But there is a strict no for this. As even you can divide your lunch in two times but do not increase the amount of consumption at one time.

  • Proper Sleep

Proper sleep is very important for proper functioning of your body. Sleep provides proper rest to your metabolism and after taking proper sleep, next day your body is completely prepared for next day work.

Exercise To Lose 20 Pounds Fast


Exercise is very important for making your diet plan successful. If you do not do much exercise then go for light exercises but if you are habitual of exercises then you can go for vigorous exercises as vigorous exercises burn more calories than normal exercise.

Vigorous exercises include swimming, aerobics, bicycling, running, weightlifting. Vigorous exercises burn about 400 to 600 calories per hour.

Normal exercises include dancing, golf, hiking, slow bicycling or slow walking. It can burn about 200 to 400 calories per hour.

You must do at least 30 minutes exercise daily.

And learn to utilize your time. That is whenever you get some time then you can do some push-ups or can dance for 10 to 15 minutes in between.

Exercise Schedule That You Can Follow

  • Warm Up

Before starting exercise, warm up is very important. So, first of all, warm up your body by jogging for 1 to 2 minutes. Also, move your shoulders in clockwise or anticlockwise direction.

  • Rope Jumping

You should do rope jumping for 10 minutes continuously two times a day.

  • Walk Or Run

Walking or running is also very important. So, do running on the treadmill or normal but run or walk for 20 minutes daily.

  • Cool Down

After doing rope jumping and running, you need to cool down your body which can be done by stretching your body slightly.

Benefits Of This Diet Plan

Benefits Of This Diet Plan
Benefits Of This Diet Plan

The various benefits of the plan are:

  • You have no need to starve for losing this much of weight.
  • You have the options for 2 to three types of food for each time. So, this plan will not make you feel bored with the same plan every day.
  • This plan has really very quick results.

Result Of Plan

The result of the plan is really wonderful. Many of the people who have devotionally followed this diet and exercise schedule they have observed the change in their weight.

So, do not think much if you really want to lose this much weight. Go for this plan with complete energy and dedication.

What You Need To Avoid

Most of you must think that lesser you will eat in these two weeks, more you will lose the weight but wait. You need to know how your body works and then you need to take any step related to your body.

Starvation is no way helpful in losing weight as if you will cut down the calories to zero then your body will start saving calories for future energy and the burning of calories will be decreased.

That’s why you need to avoid complete starvation and you need to take each and every meal according to the diet plan.

Some Pitfalls

The pitfall of this diet plan is not observed during the plan but after the plan but actually, this is not the mistake of this plan but it is of yours.

Many people who follow the plan and exercise schedule and lose weight they come back on their previous lifestyle. That is they totally leave the exercise and dieting. Actually, you need to change your lifestyle.

You need to follow a proper diet plan after that. You should go for workout daily after that as well. you can decrease the frequency of your workout to half and you can also increase the number of calories in your diet but do not leave it completely unless you will again gain the weight.


If you really want to lose weight then go for this diet plan. This diet plan really works but it must be combined with the exercise. Give a try to this schedule and you will attain your goal for sure.

Also Read:

GM Diet Plan To Lose Weight In 7 Days

How To Lose 40 Pounds In 2 Months