Lose weight in 15 days with the Joe Wicks plan

It’s called “Lean in 15” the plan of the British coach and health guru Joe Wicks , which would allow everyone to lose weight in 15 days, with an average of 3 kilos of weight loss in women and about 5 in men. In this article we see how it is possible to make a similar one, inspired by the principles of this plan. Which includes: 4 days of training with three carbohydrate meals and two snacks, 3 days of rest with reduced carbohydrate meals and two snacks . Criticized because his plan is not low-calorie, Joe Wicks explains that if you train, the calories in his method are justified, and the basic diet is healthy and quick to prepare (you train and prepare meals in about 15 minutes, hence the title of his plan, which also lasts 15 days in the “fast weight loss” form: in short, it’s all a 15).
In reality, the real Wicks transformation promises it in 90 days, but for those wishing to approach a similar plan, the 15-day version is an excellent starting point to understand if it is for us, and if necessary, continue.

SLIMMING IN 15 DAYS WITH JOE WICKS: THE FOOD PLAN
In the 4 days of training, for example, with indicative doses that you can customize: Breakfast: two glasses of water on an empty stomach + a jar of natural Greek yogurt with reduced fat content (fage 0% or others) with 2 and a half tablespoons of muesli and coffee or tea with skimmed or vegetable milk. Snack: a fruit. Lunch and dinner:

50 gr of cereals / pseudocereals of your choice (rice, pasta, oats, spelled, buckwheat, quinoa) or a small wholemeal sandwich or 200 gr of potatoes or sweet potatoes with 150-200 gr of white meat of your choice or fish or tofu or legumes (boiled weight) cooked simply + a generous portion of vegetables of your choice with a tablespoon of oil. In reality, Wicks does not push too much towards the consumption of cereals, as much as potatoes, 100% wholemeal bread, corn. You can therefore also eat a DIY hamburger, or a low-calorie piadina with chicken and vegetables or a dish with cereals, legumes and vegetables.
Note: The post workout mealabsolutely must have carbohydrates, but if three meals a day of carbohydrates seem too many you can avoid those of the meal that does not follow the training. For example, if you work out in the morning, carbohydrates for lunch cannot be skipped. If you work out in the afternoon, you can’t skip those for dinner.

Snack before and after the workout: a scoop of whey protein of your choice in water, otherwise a package of Greek yogurt fage or 1/2 small protein bar (such as 45g Enervit Gym Muscle or FitJoy) or a hard-boiled egg.

In the 3 days of rest, example with indicative doses that you can customize:
Breakfast: two glasses of water on an empty stomach + two egg omelettes cooked in butter or coconut oil, with a handful of flax or pumpkin seeds, coffee or tea with milk sugar-free coconut or almond. Snack: 10 almonds or 5 walnuts.
Lunch and dinner: meat or fish (about 200 gr: including crustaceans and molluscs, for meat it is better to avoid cured meats) with green leafy vegetables and a spoonful of coconut or olive oil, but also a little Greek yogurt or milk coconut to customize recipes.
Snack: a handful of almonds or a piece of extra dark chocolate.
Let’s see the typical training to do in the 4 days.