14 Day Diet Plan For Weight Loss


14 day diet plan for weight loss is proven to be safe, effective and easy to follow. This diet does not require any calorie counting making it suitable for people with a variety of dietary needs.

2-Week Rapid Weight-Loss Plan: What to Eat & How

Lose weight fast with this easy meal program that focuses on low-glycemic vegetables and small protein portions.

2-Week Rapid Weight-Loss Plan: What to Eat & How

If you are looking to start a new weight-loss plan or continue the progress you’ve already made on your health, try Dr. Oz’s two-week rapid weight-loss plan. By focusing on low-glycemic vegetables and small portions of protein, you can help curb your cravings and give your body the energy it needs. Plus, all of the meals can be automated and prepped ahead of time, so you can lose weight without wasting time in the kitchen and putting all your effort into prep.


What You Can Eat


Wake up: Start day with cup hot water and 1/2 lemon
Breakfast smoothie:
Green tea: Preferably organic
Protein: One 6-oz serving of meat (chicken, turkey or fish) per day
Carbs: 1/2 cup of cooked brown rice a day (otherwise no carbs/starches)
Fats: Good fats in moderation (e.g. olive oil and avocado)
Dairy: 1 cup of 2% plain Greek yogurt per day (otherwise no dairy)
Vegetables: Unlimited low-glycemic vegetables and Detox Broth 
Snacks: Hummus, pickles, a couple handfuls of nuts.

What to Eliminate

Here are the things to skip while on the plan:

• No wheat (except 1/2 cup brown rice)
• No artificial sweeteners (this includes all diet soda)
• No white sugar
• No alcohol
• No caffeine (only green tea)
• No dairy (except Greek yogurt)
• No additional exercise
• No meals between 8 p.m. to 8 a.m.


Other Things to Do

While on the plan, make sure you do the following every day.

• Take probiotic in the morning.
• Take a multivitamin (preferably 1/2 in the morning and 1/2 at night).
• Take a detox bath every night (soak with 2 cups Epsom salt & 1 cup baking soda).


Eat All the Low-Glycemic Vegetables You Want

On this plan, you can eat all the low-glycemic veggies you want. Not only will they help you stay full, but they are key to helping burn fat. When you swap out starchy and sugary foods for low-glycemic vegetables, your body can burn through its glycogen storage and eventually start burning fat.

Low-Glycemic Vegetable List

Trim your waist with this list of low-glycemic vegetable options.

Choosing a low-glycemic diet is a wise decision for good health. Packed with fiber and protein, low-glycemic foods cause a slow, steady digestion, which won’t leave you hungry.

Use our low-glycemic vegetable list to start your journey to a healthier you:

  • Artichokes
  • Artichoke hearts
  • Asparagus
  • Bamboo shoots
  • Bean sprouts
  • Broccoli
  • Brussels sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Daikon
  • Eggplant
  • Leeks
  • Lentils
  • Beans (green, kidney, garbanzo)
  • Greens (collard, kale, mustard, turnip)
  • Mushrooms
  • Okra
  • Onions
  • Pea pods
  • Peppers
  • Radishes
  • Rutabaga
  • Squash
  • Sugar snap peas
  • Swiss chard
  • Tomato
  • Water chestnuts
  • Watercress
  • Zucchini
  • Cabbage (green, bok choy, Chinese)
  • Salad greens (chicory, endive, escarole, iceberg lettuce, romaine, spinach, arugula, radicchio, watercress)

6 Safe Ways to Lose 14 Pounds in 14 Days, According to an Expert

Follow these guidelines to slim down fast!

measuring belly

When I began the Zero Sugar Diet, and saw for myself how quickly and effectively it stripped off the pounds, I realized that eating according to this plan was changing my body in ways I never imagined possible. And I found that once I got used to reading labels a bit more carefully, I learned how much I had been sabotaging my own weight-loss goals with foods that were low in calories but that were bombarding me with added sugars. You’ll find that, too.

Because on the first fourteen days, you’ll eat only foods that have no added sugars. You’ll enjoy eating four times a day: breakfast, lunch, dinner, and one snack. There’s no counting calories or worrying about whether you’re eating too much or too little. The foods you’ll eat on this 14-day plan will keep you naturally satiated by stabilizing your blood sugar, filling your belly, and keep your hunger hormones under control.

1. Avoid added sugars.

woman looking at labels

Eat foods with no added sugars, choosing from the list in the back of the book or checking nutrition labels.

2. Feel free to switch it up.

formula meals

Look for low-sugar recipes that work for you—like from our list of 100 Best No-Cook Recipes of All Time! During these 14 days, you’ll find numerous homemade (but easy to make) and “semi-homemade” (using some of the best packaged foods out there) meals and snacks that will satisfy you. Having a variety of foods means benefiting from all kinds of good vitamins and nutrients.

3. Never eat more sugar than fiber.

High fiber breakfast whole grain oatmeal with fresh berries nuts and seeds

These 14 days are focused on helping you increase fiber, decrease blood sugar, and end cravings by always keeping you in the “sweet spot,” so you never eat more sugar than fiber. Stick with it to get the biggest benefit—you will have the opportunity to mix things up a bit in phase two.

4. Follow the correct portion sizes.


I’ve tailored each meal and snack so that the carbs always have less sugar than fiber for optimal satisfaction and balance. For these fourteen days, I recommend using the suggested portion sizes in order to cut your dependence on carbs.

5. Fill you meals with power proteins.

salmon kale dinner

Power proteins—foods like grilled chicken, broiled salmon, sautéed shrimp, and cubed tofu (protein foods that have nothing added, except perhaps a minimal amount of fat for cooking)—are free. So, too, are vegetables, fruits, and good fatty foods like olive, canola, avocado, and walnut oils, plant-fat-rich foods like avocados and olives, and nut and seed butters, like peanut butter, almond butter, and tahini. (But as with any packaged food, make sure you’re looking for one with less sugar than fiber.)

6. Eat whole vegetables and fruit to fill you up.

fruits vegetables

If the prescribed serving sizes aren’t cutting it for you, increase your portions of whole vegetables, fruits, and pure protein. The fiber in produce and protein are both major factors in satiety, and getting enough at each meal will help you rein in your hunger. Or try a healthy smoothie with our list of 27 Best Immune-Boosting Smoothie Recipes!

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