Food re-education is a great ally of healthy weight loss. Then check out a suggested balanced menu and get ready to lose 4 kg in a week and improve health
Nutritional education is the best trick to lose weight and improve health
Photo: Dreamstime
Photo: Dreamstime
Do not fall for doing any diet on behalf of the lean body. You have to control your weight, yes, but without compromising your health. This slimming plan has a balanced menu that guarantees thin waistline without risking the proper functioning of your body.
The difference lies in nine nutrition principles that increase longevity and what you should keep in mind before starting the program. After a week following them to the letter, you eliminate up to 4 kg and gain several benefits for the body. Ready to join? Then check out the basic rules and follow the menu!
9 Principles of Nutrition
1. Reduce the amount of food eaten
2. Decrease salt
3. Make small meals at various times of the day
4. Assemble a well-coloured plate
5. Avoid fats and sugars
6. Eat lots of fibre
7. Consume vitamins C and E
8. Increase your intake of fish and flaxseed
9. Prefer complex carbohydrates such as bread, cakes, biscuits, pasta, and rice made with whole wheat flour
Menu suggestion
Prepared by nutritionist Cláudia Torquato (SP), it offers about 1200 calories per day and has all ten principles of nutrition focused on the program of dietary re-education.
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Breakfast
· Monday
1 light fruit yoghurt + 3 cols. (soup) + 1 col. (soup) of wheat germ
1 light fruit yoghurt + 3 cols. (soup) + 1 col. (soup) of wheat germ
· Tuesday
1 cup of 200 ml of natural juice + 1 slice of whole-grain bread + 1 col. (tea) margarine
1 cup of 200 ml of natural juice + 1 slice of whole-grain bread + 1 col. (tea) margarine
· Wednesday
1 cup (tea) minced fruit or fruit salad + 4 col. granola soup
1 cup (tea) minced fruit or fruit salad + 4 col. granola soup
· Thursday
1 commercial unit of skim curd + 2 col. (soup) + 1 col. (tea) of honey + 1 col. (soup) of wheat germ.
1 commercial unit of skim curd + 2 col. (soup) + 1 col. (tea) of honey + 1 col. (soup) of wheat germ.
· Friday
½ French bread without crumbs + 1 col. (tea) light cream 1 cup (200 ml) skim milk + 1 col. (soup) of flaxseed + coffee with a sweetener at will + 1 apple
½ French bread without crumbs + 1 col. (tea) light cream 1 cup (200 ml) skim milk + 1 col. (soup) of flaxseed + coffee with a sweetener at will + 1 apple
· Saturday
Vitamin with ½ papaya + 1 cup (200 ml) of skim milk + 2 col. (soup) + 1 col. (soup) of honey
Vitamin with ½ papaya + 1 cup (200 ml) of skim milk + 2 col. (soup) + 1 col. (soup) of honey
· Sunday
2 light toasts + 1 col. (tea) fruit jelly light + 1 cup (200 ml) skim milk + coffee with a sweetener at will
2 light toasts + 1 col. (tea) fruit jelly light + 1 cup (200 ml) skim milk + coffee with a sweetener at will
Morning snack
3 nuts (apricots, bananas, grapes, papayas, apples, pineapples, prunes) + 3 dried fruit (apples, almonds, hazelnuts or walnuts)
· Tuesday
1 small banana + 1 col. (soup)
1 small banana + 1 col. (soup)
· Wednesday
1 cup (tea) green tea (if you want, use sweetener) + 1 light toast light + 1 col. (tea) light curd
1 cup (tea) green tea (if you want, use sweetener) + 1 light toast light + 1 col. (tea) light curd
· Thursday
1 light cereal bar
1 light cereal bar
· Friday
1 granola bar
1 granola bar
· Saturday
1 cup (tea) green or black (with sweetener) + 1 medium slice of light minas cheese
1 cup (tea) green or black (with sweetener) + 1 medium slice of light minas cheese
· Sunday
3 whole oatmeal cookies + 1 cup of green or black tea (with sweetener)
3 whole oatmeal cookies + 1 cup of green or black tea (with sweetener)
Lunch
· Monday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + ½ cucumber + 2 cabbage. (chopped soup) + 1 thin chicken fillet (fry in Teflon pan with 1 tablespoon oil) + 2 col. (soup) brown rice
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + ½ cucumber + 2 cabbage. (chopped soup) + 1 thin chicken fillet (fry in Teflon pan with 1 tablespoon oil) + 2 col. (soup) brown rice
· Tuesday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 radishes + 2 cabbage. (soup) of steamed okra + 1 red meat steak + 1 medium cooked potato
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 radishes + 2 cabbage. (soup) of steamed okra + 1 red meat steak + 1 medium cooked potato
· Wednesday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1/2 tomato + 2 col. (soup) of raw or cooked carrots + 1 serving of boiled fish + 2 cabbage. (soup) of cassava puree prepared with cassava, garlic, skimmed milk and a little salt
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1/2 tomato + 2 col. (soup) of raw or cooked carrots + 1 serving of boiled fish + 2 cabbage. (soup) of cassava puree prepared with cassava, garlic, skimmed milk and a little salt
· Thursday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 plate of cooked beans + 1 omelette with 1 egg and 1 light + fresh herbs at will + 1 slice of turkey breast + 2 cabbage. (soup) braised mandioquinha
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 plate of cooked beans + 1 omelette with 1 egg and 1 light + fresh herbs at will + 1 slice of turkey breast + 2 cabbage. (soup) braised mandioquinha
· Friday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 3 col. (soup) eggplant salad with peppers + 2 roasted chicken legs + 2 cabbage. (soup) rice 7 bowls of cereal
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 3 col. (soup) eggplant salad with peppers + 2 roasted chicken legs + 2 cabbage. (soup) rice 7 bowls of cereal
· Saturday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 col. (soup) of vegetables without potatoes + 1 filet of grilled fish + 2 cabbage. (soup) of brown rice + 2 col. (bean soup
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 col. (soup) of vegetables without potatoes + 1 filet of grilled fish + 2 cabbage. (soup) of brown rice + 2 col. (bean soup
· Sunday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 dish (one.) Sautéed bean sprout + 3 col. (soup) from pasta to bolognese (red sauce)
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 dish (one.) Sautéed bean sprout + 3 col. (soup) from pasta to bolognese (red sauce)
Afternoon snack
· Monday
1 serving of fruit with 1 cabbage. (soup)
1 serving of fruit with 1 cabbage. (soup)
· Tuesday
1 unit light yoghurt + 3 col. (soup) + 1 col. (soup) of wheat germ
1 unit light yoghurt + 3 col. (soup) + 1 col. (soup) of wheat germ
· Wednesday
1 xíc. (tea) minced fruit or fruit salad + 3 col. granola soup
1 xíc. (tea) minced fruit or fruit salad + 3 col. granola soup
· Thursday
1 light cereal bar (can be with chocolate)
1 light cereal bar (can be with chocolate)
· Friday
3 minis cheese bread + 1 cup. (tea) green or black tea
3 minis cheese bread + 1 cup. (tea) green or black tea
· Saturday
3 chestnuts from Pará + 1 cup. (tea) green or black tea
3 chestnuts from Pará + 1 cup. (tea) green or black tea
1 cup (200 ml) of natural fruit juice (opt for pineapple, strawberry or apple, avoiding orange) + 1 col. (soup) + 2 dried fruits (plum or apricot)
Photo: Getty Images
Have a dinner
· Monday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, bay leaf, spinach, cabbage) + 1 stroganoff shell with soy sauce + ½ baked potato + 1 sprig of cooked broccoli
Green salad at will (lettuce, arugula, chard, watercress, cabbage, bay leaf, spinach, cabbage) + 1 stroganoff shell with soy sauce + ½ baked potato + 1 sprig of cooked broccoli
· Tuesday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + vegetable soup with 1 portion of chicken breast cooked and shredded
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + vegetable soup with 1 portion of chicken breast cooked and shredded
· Wednesday
Green salad at will (lettuce, arugula, watercress, cabbage, cabbage, almeirão, spinach, cabbage) + 1 small pita bread + 1 slice of turkey breast + 1 thin slice of light minas cheese + 1 tomato + 1 col. (soup) of curd cheese or cream cheese light
Green salad at will (lettuce, arugula, watercress, cabbage, cabbage, almeirão, spinach, cabbage) + 1 small pita bread + 1 slice of turkey breast + 1 thin slice of light minas cheese + 1 tomato + 1 col. (soup) of curd cheese or cream cheese light
· Thursday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 serving of roasted kibbe + 2 cabbage. (soup) of braised cauliflower
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 serving of roasted kibbe + 2 cabbage. (soup) of braised cauliflower
· Friday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 col. (soup) cooked beets + 1 egg and 1 light boiled + 2 cabbage. (Chickpea Soup
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 col. (soup) cooked beets + 1 egg and 1 light boiled + 2 cabbage. (Chickpea Soup
· Saturday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 eggplant stuffed with ground meat and two olives (without frying, opt to heat it in the oven) + 2 col. (soup) brown rice
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 1 eggplant stuffed with ground meat and two olives (without frying, opt to heat it in the oven) + 2 col. (soup) brown rice
· Sunday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 slices of cooked lizard + vinaigrette of 1 tomato with ½ onion + 2 cabbage. (soup) cooked pea
Green salad at will (lettuce, arugula, chard, watercress, cabbage, almeirão, spinach, cabbage) + 2 slices of cooked lizard + vinaigrette of 1 tomato with ½ onion + 2 cabbage. (soup) cooked pea
Supper
· Monday
1 cereal bar
1 cereal bar
· Tuesday
2 light toast + light fruit or diet jelly or light curd
2 light toast + light fruit or diet jelly or light curd
· Wednesday
2 thin slices of cheese minas fiscal light
2 thin slices of cheese minas fiscal light
· Thursday
1 serving of fruit (pineapple or melon) with 1 cabbage. (soup)
1 serving of fruit (pineapple or melon) with 1 cabbage. (soup)
· Friday
1 small bowl of unsweetened fruit salad
1 small bowl of unsweetened fruit salad
· Saturday
1 skimmed yogurt with vanilla or cinnamon drops with 1 cabbage. (soup)
1 skimmed yogurt with vanilla or cinnamon drops with 1 cabbage. (soup)
· Sunday
1 cup of skim milk
1 cup of skim milk
Get the fries out of your meals!
Photo: Getty Images
Photo: Getty Images
During the regimen, do not consume
· Fatty meats, chicken skin.
· Artificial juices powder.
· Deep-fry fry (potato chips, breaded steak, pie).
· Fatty foods (cream, whipped cream, coconut and coconut milk, bacon).
· Items inlaid and smoked (bacon, salami, meats, cheeses, sausages).
· Puff pastry, biscuit stuffed and buttery, croissant, pasta? (pies and pies).
· Soda, even light (it can cause cellulite).
· Alcoholic beverages.
· Bullets - only sugar-free gum is allowed.
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