how to lose weight || 15lbs in 21 days

Weight loss is one of those subjects that everyone has an opinion on. It should be added to the list of ‘conversations to avoid at the dinner table.’ Politics, religion, money, and “How do you lose weight?”

Everyone trying to lose weight has heard one of these:

  • “You should try keto!”
  • “Atkinson worked for me.”
  • “A simple Mediterranean diet is best.”
  • “Eat whatever you want, just not after 7.”

Cue the eye rolls.

How to Lose Weight / 15 lbs in 21 days

You’ve tried them. And you hated them.

You meal prepped, and you tried meal plans.

You got on the treadmill. You bought a new pair of trainers. You might have even got a personal trainer.

And still! Nothing works.

How hard can it really be to lose weight fast?

You want to look good and feel good, and hopefully, you’ll be healthy too. A boost in self-confidence and a new, healthy life is what most people search for in the jungle of diet regimes.

how to lose weight || 15lbs in 21 days

But how can you possibly feel good about yourself when you’re punishing yourself? Now, we’re not saying go eat a whole cake, but we’re also not saying to only eat kale.

Dieting is like a jail with a life sentence. You’re locked in a cage, being punished for your crimes. You want to escape, jump the wall, see blue sky. But if you get caught trying to run (aka, breaking your diet), you’re right back where you started: in your cell (putting weight back on). And of course, once you’re out of parole, you swear you’ll never go back. But, don’t lie, you’re a repeat offender, and you’ll find yourself in that cell again.

This is why dieting isn’t your answer. Health, fitness, and even self-confidence is about changing the way you think.

how to lose weight || 15lbs in 21 days

The guilt of food when losing weight

Diets and meal programs are punishments, as we mentioned before. We’re taught to feel bad about ourselves and our appearances, and we punish ourselves for it.

Diet culture tells you that losing weight will make you feel better about yourself. Especially doing it fast to meet your dream weight.

This is a lie.

You will only feel better about yourself when you make changes you want to make, that are good for you, and improve your quality of life.

That doesn’t mean being skinny, a size 2, or with arms like Michelle Obama. The key to feeling better about yourself is treating yourself well.

reduce your stress and take care of yourself

Eating a kale salad if you hate kale is not treating yourself well. Eating a hot fudge sundae every night of the week isn’t treating yourself well either.

Treating yourself well means figuring out what you need, respecting your desires, and making a choice for your happiness and your health.

You probably feel like food always has guilt wrapped up in it somewhere. You’re either guilty because you’re eating something unhealthy, or you’re eating something healthy because you’re guilty. It’s like there’s no escape.

But, if you are making a conscious decision for your health and your wellbeing, then you need not feel guilty.

The key to eating for your own wellbeing- treating yourself well- is eating with mindfulness. No guilt, no judgment, just controlling your eating with your rational mind.

What is mindful eating?

What is mindful eating when you want to lose weight?

For starters, mindfulness means maintaining a constant awareness of your thoughts, feelings, and bodily sensations that is free from judgment. It means the past and future are not as important as the moment you are in; the here and now.

Eating with mindfulness, then, is eating with awareness of your experience.

When you want to lose weight, there are three critical factors to this type of consumption:

1. Eat for your current needs.

This doesn’t mean giving in to cravings. It’s the opposite. It means recognizing your cravings, your wants, your desires, but turning instead to your rational self, which knows what’s best for you.

eat for your current needs

Sometimes we eat when we’re not hungry. We eat when we’re stressed, bored, or just when we feel like we should. So often, hunger or need is not our reason for eating. With mindfulness practice, you will eat with a consciousness of why you’re eating (and stop eating if you realize you’re not actually hungry!).

2. Eat with curiosity for and awareness of the food you’re consuming.

  • Where did it come from?
  • Is it nutritious?
  • What does it taste like?
  • How does it make you feel?

how to lose weight || 15lbs in 21 days

We sometimes forget to experience our meals. It’s not uncommon to eat when you’re in a rush. We’re multitasking people and often eat while working, watching T.V., or (goodness forbid) driving. We eat on the go. It is increasingly uncommon to sit down and really enjoy a meal, but mindful eating demands this.

If you consider the food that you’re eating and how it makes you feel, you will pay more attention to your consumption patterns.

3. Savor your food.

Experience the food you are consuming, bite for bite. Part of mindful eating is a bodily awareness of small details: tastes, smells, textures, and sensations. It is not just about feeling hungry or full.

So I can eat ice cream every day?

can I eat ice cream everyday?

Sadly, no, not if you want to follow this diet, and for your changes to stick.

This weight loss program doesn’t embrace your love of rocky road, nor does it prescribe pills or surgeries. It will give you a plan to raise your awareness of what you put into your body. This awareness- this mindfulness- will improve your control of your food intake, your consciousness of your nutrition, and your overall experience of food.

Many diets leave you hungry, miserable, sometimes even malnourished. The idea here is to change your relationship with your food, not beat yourself down to compliance. You will need to learn to enjoy choosing your food, cooking your meals, and eating every enjoyable bite.

This program for weight loss is for a healthy intake of food

This “Lose 15 lbs in 21 days” program is for a healthy intake of food.

This program is for a healthy intake of food. It matches your body weight and won’t starve you. It encourages farm-fresh foods, so you’re not relying on factory-made powders and supplements. It gives you an outline to eat food that is good for you and satisfying at the same time.

Are you going to fall in love with it? Probably not. This is a diet, after all. You have made a choice to lose weight, and we want to help you do it. And if you do this right, you will lose weight fast. What you definitely will fall in love with more than that though, is how you view food after.

And it’s not a life sentence! It’s for 21 days only. Fast weight loss is not sustainable, but you’ve decided that losing 15 lbs is the best for your health, and you want to do it now. So, this program is to drop that weight quickly and in a healthy manner. Even more important than losing that weight is that after these 21 days, you will have learned to eat with awareness so you can sustain the changes you experience.

how to lose weight || 15lbs in 21 days

So once you finish, if you want an ice cream sundae… Do it! Life is short; you have to enjoy yourself sometimes. But enjoy it, experience each flavor and texture, from that sweet and creamy scoop of childhood gusto to the colorful rainbow sprinkles on top. If you eat that one ice cream sundae with mindfulness, you might just realize you need one sometimes- but only when you really enjoy it.

Here’s the plan – “Lose 15 lbs. in 21 days”:

Is this a diet? Yes. You have chosen to lose 15 lbs in 21 days and that’s going to take some work. But, in this short journey is a more significant lesson you need and want to learn: mindful eating.

The diet, “Lose 15 lbs. in 21 days” comes from Dr. Philip Goglia’s book, “Turning Up The Heat.” The premise of his book lies in turning up your metabolism by eating right and healthy. He carefully lays out a plan that is well thought out and gets you involved with your food.

how to lose weight || 15lbs in 21 days
You will eat a series of small, healthy meals throughout the day. By spreading out your intake, you will cause your metabolism to run all day consistently. Rather than setting it off with two or three large meals, you’re stoking a fire to burn fat.

A balanced diet, eaten intermittently throughout your day is optimum for your overall health and weight loss. Pair this with water and exercise, and there is no doubt: you will be off to the races on your journey to mindful eating.

how to lose weight || 15lbs in 21 days

For the  plan to work, you have to follow a few rules:

  1. Absolutely no cheating. One substituted meal will cost you multiple days of make-up. After this journey, you can explore earthly pleasures like desserts and snacks. Now, remember, you committed, you can’t falter! It is only for 21-days.
  2. Working out and healthy eating go together. You are raising awareness of your body and how to treat it. Working out too much and eating too little isn’t healthy, just as eating too much and not working out enough is also. Don’t boost your cardio, work out as usual.
  3. how to lose weight || 15lbs in 21 days Drink only water (and coffee if you need it). Water is the key to everything, including this eating plan. Staying hydrated does wonders for your digestion, your mental clarity, your skin, your energy… your everything.
  4. Set your intentions. Do you want to lose 15 lbs in 21 days? Then you know what you need to do. Do you want to take this slowly, initiating change over a more extended period of time? Great- do what you need to make that happen. Be clear with yourself and let your intentions fuel your choices. Structure your day to support these intentions.
  5. Eat the meals prescribed. If you fit in a short workout, you will be hungry on schedule. You won’t feel like you’re forcing yourself to eat when you’re not hungry.
  6. If you’re over 200 lbs, add more protein to this diet. Protein can be chicken, fish, or tofu. We think that consuming meat every day might be unsustainable and can prove unhealthy. We suggest to try mixing in tofu when possible.
  7. Use condiments and seasonings! These calories and fats won’t ruin your diet.

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The Meal Plan for “Lose 15 lbs in 21 Days


Meal 1: Oatmeal, plain, cooked (not instant) 1 1/2 cups
Orange (or a banana) 1
Meal 2: Apple 1
Meal 3: White rice, cooked 1 cup
Chicken breast, no skin 4 oz.
Tofu, 8 oz.
Squash, steamed 1 cup
Meal 4: Raw celery 2 cups
Peanut butter (natural) 1 tbsp
Meal 5: Whitefish, cooked
(not battered or fried) 8 oz.
Tofu, 8 oz.
Zucchini, steamed 1 cup
Asparagus, steamed 1 cup
Tossed salad, no dressing 3 cups
Meal 6: Mixed berries 1-2 cups

how to lose weight || 15lbs in 21 days


Meal 1: Oatmeal, plain, cooked (not instant) 1 1/2 cups
Orange (or a banana) 1
Meal 2: Raw celery 2 cups
Peanut butter (natural) 1 tbsp
Meal 3: Baked potato 1/2 potato
Chicken breast, no skin 4 oz.
Whitefish (not battered or fried) 4 oz.
Tofu, 8 oz.
Spinach, steamed 2 cups
Meal 4: Raw celery 2 cups
Peanut butter (natural) 1 tbsp
Meal 5: Whitefish (not battered or fried) 8 oz.
Tofu, 8 oz.
Zucchini, steamed 1 cup
Asparagus, steamed 1 cup
Tossed salad, no dressing 3 cups
Meal 6: Nothing

how to lose weight || 15lbs in 21 days


Meal 1: Oatmeal, plain, cooked (not instant) 1 1/2 cups
Meal 2: Raw celery 2 cups
Meal 3: Chicken breast, no skin 4 oz.
Whitefish (not battered or fried) 4 oz.
Tofu, 8 oz.
Squash, steamed 1 cup
Asparagus, steamed 1 cup
Tossed salad 3 cups
with low-calorie dressing 1 tbsp
Meal 4: Raw celery 2 cups
Peanut butter (natural) 1 tbsp
Meal 5: Hard-boiled egg 1 whole
Meal 6: Whitefish (not battered or fried) 8 oz.
Tofu, 8 oz.
Zucchini, steamed 1 cup
Tomato, steamed 1 cup
Tossed salad, no dressing 3 cups

how to lose weight || 15lbs in 21 days

You can do this! You have the power to change your relationship with food. These 21 days will take you on a journey to mindful eating. Once you drop that initial weight you’ve decided is healthy for you to lose, you can live your life with more control and more happiness.


yoga is a way of life at Blue Osa

Phil Goglia holds certifications from A.C.S.M., M.A.S.M., A.F.F.A., A.C.E., and I.P.F.A. He serves on the Board of Governors for the City of Hope and Cedars-Sinai Medical Centers in the Los Angeles area. The complete Quickstart program to lose weight, along with a long-term diet and workout plan, is detailed in Goglia’s book, Turn Up the Heat.

About the Author

Sara Hansen is a professional writer, editor, and creative content developer specializing in health and wellness industry topics. Having worked with a variety of wellness entrepreneurs (authors, retreat leaders, sleep experts, non-profit founders, and more), Sara continues to follow her passion: assisting wellness entrepreneurs in building the voice, soul, and brand of their business.

Sara is a certified yoga instructor who dreams of continuing her studies in yoga, meditation, and all forms of spiritual growth. At her core, she is a seeker, learner, and lover of human connection.

In her free time, you can find Sara daydreaming, star gazing, eating papaya, petting a cat, laughing for no reason, and/or playing whatever musical instrument she can get her hands on.

For more from Sara, check out her website and blog at

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How To Lose 15 Pounds In 21 Days


44 Comments on “HOW TO LOSE WEIGHT FAST: 15LBS IN 21 DAYS”

  1. Hi. I’m female and I weigh 146. I want to weigh 130. I’m 5’4″. What proportions do I do? I know I can do this diet. It sounds perfect for me.

    Thank you,

  2. You should get his book to better understand the process and portions, but here’s the plan he gave me and I’m your same weight and goal weight.

    Meal 1
    Shake 1 scoop whey protein
    Fruit 1 (cup of berries)
    Almond butter 1 tbsp (Justin’s)
    Ice / H20

    Meal 2
    1 serving Fruit (berries)

    Meal 3
    4 oz Chicken breast
    Vegetable 1 serving

    Meal 4
    1 serving Vegetable
    Almonds 12

    Meal 5
    1 serving Vegetable
    Egg 1 OR 12 almonds

    Meal 6
    Fish or Steak 8oz (I eat 6oz)
    Vegetable 2 serving

    Meal 7
    1 serving Fruit (+protein shake if wanted)

    1. Thanks for the information Karin, How did the program work for you in the end? Are weeks 2 and 3 the same food as week 1?

  3. Hi I’m really confused about measurements and how much water i should have..i want to follow the plan and i am 10 and half stone…I’m 30 years old…thank you

    1. Hi Corinna,

      You need to drink 1 ounce of water for every pound you have. you would then need to calculate how many pounds you are, and the multiply that to ounces.

      I did a quick google search and found out that 10 1/2 stone is 147 lbs.

      147lbs X 1 ounce = 147 ounces of water = 18 cups of water a day.

  4. I’m 223 and 6’5. I’m protein fat metabolic and trying to lean out around 230-235pds. How much protein and calories are needed a day??

  5. Hi —

    I was just reading the LA Times and stumbled across an article about a diet by Mr. Goglia, PhD. I was curious and your website came up as one of the top hits. Thanks for sharing his 3 week plan.

    I’m on the Weight Watchers program and wanted to see how it would compare. The 3 week program listed above scores as 26, 26, and 23 daily points under weight watchers. Weight Watchers lowest goal level which is based on weight/gender/age is 30 points. By comparison I started at 257lbs with a 44 point daily goal. I’m down to 213lbs after 4 months of following their guidelines and my daily point goal is now 38 points. At 257 pounds Goglia’s diet would have my add 10 daily points of lean protein for 36, 36, and 33 points. When I started on Weight Watchers I easily stayed under their target and lost 17.2 pounds over that period, so I would imagine that lots of folks would have similar success with this fairly aggressive diet.

  6. Hello…..I am a 225lb female age 46 who needs to lose weight and learn how to keep it off. Is this something that I can follow indefinitely? How much protein should I start off with? Is there a meal plan especially for my weight? Any help will help 🙂

  7. I’m 55, 137. 5’6. I’m in desperate need of gaining more muscle mass. I work out 4 days a week but think I’m not eating the right foods to build muscle. Will this help me???? Please email me @ [email protected] THANK you!!!

  8. What kind of salad do you have? Does it have to just be spinach leaves or can you add other veggies, nuts, dried fruits, etc in it?

  9. Hi nu name is Nathalie I’m from French Guiana and I like to know more about the weigth lose programe.
    Thank you for replying me ..

  10. Hello! Your story is similar to mine… this is like conspiracy of the universe jaja!
    Doubt: oatmeal is prepared in water or can I use almond milk?
    Namaste ✨

  11. Thank you for sharing the diet. I hate oatmeal, like gag reflex. Can I substitute something??? Organic whole grain toast? The rest of the diet is doable.

  12. I signed up for the plan because it sounded ideal. I really liked that they will plan your menu and tell you exactly what to eat and in what portions. All the information I needed was at the touch of my fingertips and if I didn’t have a specific food item in house, they had a swap feature I could use to replace it. Again, the specific amounts were already measured for me. It seemed like an answer to prayer.
    The first week: I gained 5 pounds.So they eliminated my evening fruit snack.
    The second week: I lost 3 pounds. They added in my fruit snack and eliminated carbs after lunch.
    The third week: I gained 2 pounds. I have been following the food schedule faithfully and trying to eat all the food they tell me to. I don’t always get it in because by late afternoon the thought of eating anymore makes me gag. I am now heavier than I was when I started and qualify for fat pills. I am trying to get a reimbursement. An interesting fact…..when I go to look at my progress report in the app, it doesn’t show any of my weight gains for week 1 and week 3. It just shows weight loss.

  13. I have just completed the first week.
    I have tried every diet. This so far has been the easiest to understand.
    I’m looking forward to the next 2 weeks.
    I have lost 8lb so very encouraging. The water is much more enjoyable and I find myself waking up in the morning wanting a glass of water (a first ) X thank you .

  14. Can I drink anything else besides water like coffee…. Can I drink water with my meals as well as before and after

  15. Have done this before with great success. Can I extend the 3rd week for a 4th week for additional weight loss?

  16. Question on tossed salad. What can go in it? What type of lettuce? Cucs, tomatoes, etc. I ordered the book but it’s not coming for another two weeks. All the stores are closed due to Corona…..I want to start today.

    1. You can use any lettuce Dawn. All of it is fine. Basically no sugar though. That is the key. Cucs are fine, but no tomatoes. The complete diet is there. I hope it helps you!

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