2-week weight loss program

A cutting period generally lasts between 6 and 8 weeks for a lasting and targeted reduction in fat mass. However, it is also possible to achieve effective cutting in just 2 weeks thanks to a moderate calorie deficit. To achieve lasting results over such a period, the recommended goal is a loss of around 0.5 kg. Let's find out how to build an effective diet and exercise program that can be easily adapted to the profile of each athlete, whether male orfemale.

Good to know before starting a cutting phase

Cutting in bodybuilding aims to reduce fat mass to optimize muscle definition. This type of diet is suitable for improving your power-to-weight ratio, particularly in weight-class sports, or for improving your overall health. The principle is based on creating amoderate calorie deficit, allowing the body to draw on its fat reserves while avoiding muscle loss.

Daily energy expenditure must slightly exceed calorie intake in order totrigger fat burning. A daily calorie deficit of around 200 to 500 calories is often recommended to avoid reducing the basal metabolic rate too much and triggering muscle loss.

Be careful, reducing your calorie intake is not enoughto lose weight quickly. Weight loss depends above all on abalanced diet, sufficient protein intake, and appropriate training.

Somephysiological principles 

To give you an idea, one kilo of body fat is equivalent to around 7700 calories. So, for example, to lose 1kg, you need to apply a daily deficit of 200 calories for 5 weeks. 

Many athletes wonderhow to cut weightproperly. It is very importantto be gradual with your calorie deficittoavoid the yo-yo effect. Returning to a normal diet suddenly after an overly strict diet can lead to increased fat storage,causing you to gain more weight than you had before cutting.

Please note that each person reacts differently to calorie deficit, so it is important to listen to your body and adjust the deficit according to how you feel. It is also essential to maintain a minimum energy level in order to sustain calorie restriction over time.

Two-week planning

Step one: Calculate your initial calorie requirements

The first step is to calculate your basal metabolic rate (BMR), which depends on your age, gender, weight, and height, then adjust this value according to the intensity and type of daily activity. This will allow you to precisely determine the calorie intake needed to lose weight effectively.

The first step is to assess your own energy needs with our caloric deficit calculator:

Step two: planning the program over two weeks

Initial phase:start with a small calorie deficit of around 200 kcal per day. During this phase, the body gradually adapts to the calorie restriction, then gradually increase until the target deficit is reached.

Maintenance phase:maintaining the target deficit, the maintenance phaseallows you to continue burning fat efficiently. Athletes must remain alert to signs of fatigue and adjust the deficit accordingly.

Final phase:gradually return to your normal diet by increasing the deficit by 200 kcal per day each week. This phase is essential for maintaining long-term results and avoiding the yo-yo effect.

Example of a 2-week drying program:

Please note that these values represent the ideal case where 100% of weight loss is linked to fat loss. weight loss is linked to fat loss. Each person reacts differently to caloric deficit, and it is important to adapt this deficit to one's feelings and to the actual loss observed.

Period	Daily deficit	Deficit	Weight loss
Days 1-4	200 kcal/day	800 kcal	~ 0.1 kg
Days 5-11	400 kcal/day	2,800 kcal	~ 0.4 kg
Days 12-15	200 kcal/day	800 kcal	~ 0.1 kg
Total (2 weeks)	-	4,400 kcal	~ 0.6 kg

2-week weight loss diet plan

Here is the optimal macronutrient distribution for a balanced diet during cutting:

• Protein (20-25%): lean meat (chicken breast), fish, eggs, cottage cheese, protein powder

• Carbohydrates (50-55%): choose foods with a low glycemic index such as brown rice, sweet potatoes or potatoes, green vegetables, and oatmeal.

• Lipids (25-30%): olive oil, nuts, and fatty fish rich in essential fatty acids.

It is essential to consume fruits and vegetables daily to ensure an adequate intake of fiber, vitamins, and minerals during periods of calorie restriction.

Sports program to follow

• Weight training sessions: it is advisable to do multi-joint exercises such as bench presses, deadlifts, and general muscle strengthening exercises in sets of 10 to 12 repetitions with short rest periods (seethe best exercises for weight loss).
• Cardio exercise: endurance training is also possible when cutting. For example, you can do a few moderate cardio sessions per week (running, cycling, or swimming) lasting 30 to 45 minutes to increase your calorie expenditure without hindering muscle recovery.