The diet for running and losing weight 2 kg per week

The diet for running and losing weight 2 kg per week

The diet to run and lose weight up to 2 kg per week is a type of diet set up to allow us to lose weight very quickly using running as a key element of our training. You do physical activity every day, but be careful. The actual running sessions are three to a week.

On the remaining days of the week, short, high-intensity running workouts are done for no more than ten minutes. Nutrition also varies according to the calories and efforts sustained during the run. The right diet for running and losing weight thus includes 3 days with more carbohydrates and less fat and 4 days with more fat and less carbohydrates according to the suggestions of the American coach Jeff Caudette , expert marathon runner and director of the Runners Connect website.

    • The advantages of this diet for running are many.
    • On the one hand, it works on metabolic flexibility allowing the body to properly burn both carbohydrates and fats without giving up either of them.
    • On the other hand, more calories are burned by differentiating the training.
    • The results are fast, and ideal for those with just a few weeks to get in shape.
    • This running diet allows us to lose 2 kg per week by acting on the metabolism in an intelligent way, and can last up to 4 weeks. Subsequently, it is advisable to eliminate training sessions on rest days and have one to two free meals a week by varying the type of proteins suggested.



Ideal to run in the morning following the signs.

  • In asterisk the meal that must precede the thing and the one that must follow it.
    How much to run? From 30 to 40 minutes if you are slightly or moderately trained. From 45 minutes to an hour and twenty if you are already trained.
  • Pre-breakfast *: 20 ml of orange juice + a glass of water. A coffee or tea with a teaspoon of honey.
  • After the run: a glass of water. 150 grams of skimmed Greek yogurt or soy with a teaspoon of honey or an omelette of 150 grams of egg whites with a teaspoon of jam + 100 grams of fruit of your choice or a wholemeal rusk. Alternatively, a smoothie to be prepared previously with 250 ml of soy or skim milk + 150 grams of blueberries, blackberries, strawberries, cherries, peach or kiwi or pineapple + 100 grams of carrot.
    A supplement of B vitamins. Coffee or tea without sugar.
  • Snack: 100 grams of melon or watermelon or pear + 2-3 glasses of water.
  • Lunch.
    50 grams of basmati rice, brown rice, oat grains, quinoa or pasta or 200 grams of sweet corn or 170 grams of potatoes (for men: add 30 grams more of cereals or 100 grams more of corn / potatoes) with 250 grams of raw mixed vegetables including peppers, cucumbers, celery, radishes, carrots, fennel, mushrooms, tomatoes, rocket, valerian or songino. Choice: 100 grams of drained legumes from a jar or 75 grams of diced cooked ham or turkey breast. A teaspoon of oil for seasoning.
    A cumin seed tea + a small date or 2 dried apricots.
  • Snack: 125 grams of unsweetened soy yogurt or vitasnella yogurt with a teaspoon of oat flakes and a teaspoon of dehydrated blueberries. Two glasses of water.
  • Dinner. 130 grams of white fish including cod, hake, sea bass, sea bream or 150 grams of grilled octopus or squid. Alternatively: 80 grams of grilled natural tofu or 70 grams of stir-fried seitan strips or 120 grams of chicken slice (for men: increase the portions by 50 grams). Mixed salad of songino or valerian or raw spinach or Belgian endive with a teaspoon of oil. A slice of wholemeal bread (25 grams) or 110 grams of fresh pineapple (for men: 50 grams of wholemeal bread and 220 grams of fresh pineapple).
  • Magnesium bisglycinate supplement.

If we run in the afternoon we move the pre-breakfast before the afternoon run session and the snack as a meal after the run.
Don’t skip meals. Don’t run fast.
Let’s see the plan for the non-racing days.

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