In addition to the diet Thereza is doing, there are other options to lose weight without putting your health at risk. This diet, sent by Dr. Renata Bressan, nutritionist at Clínica Alfredo Halpern, is also a good option. It is worth remembering that it is not a substitute for consultation with a nutritionist, as it is important that before starting any diet, especially individuals who have any disease (diabetes, high blood pressure, dyslipidemia, etc.), an assessment must be made to find out if the individual needs lose weight and how much. Then individual goals are established and follow-up is done, even to have more menu options. Weight loss varies according to age, metabolism and level of physical activity, that is, it may be that for a very sedentary person these diets lead to slower weight loss.
Two examples follow, one for men and one for women. More information can be obtained by e-mail nutrition@netpoint.com.br
Suggested menu for weight loss Men (1900 kcal)
Breakfast
– 1 cup (200 ml) of skimmed milk with coffee and sweetener or 1 skimmed yogurt or 1 cup of light capuccinno
– 2 slices of wholemeal bread or 1 cup. of whole grain or 3 col. shallow oat soup
– 1 slice of white cheese / ricotta cheese
– 1 serving of fruit (* see list)
Morning snack
– 2 Brazil nuts + 2 dried apricots or 1 handful of almonds + 2 prunes or 1 sesame / flaxseed bar + 1 coconut water (200 ml) or 3 whole cookies (without filling)
Lunch
-1 dessert plate of leaf salad (lettuce, watercress, arugula, cabbage, chard, etc.) and vegetables (cucumber, carrot, pepper, beet, heart of palm, etc.)
– Seasonings: 1 col. dessert of olive oil, vinegar, balsamic acid, lemon and herbs
-4 col. brown rice / corn / quinoa soup or 1 taster filled with pasta (whole grain) or 1 large boiled / roasted potato or 2 col. puree soup
-4 col. bean soup / lentil / chickpeas / peas / soy
-2 medium fillets (300g) of chicken or 2 large fillets of white fish (400g) or 1 large steak (200g) or 1 large piece of salmon / tuna (200g) or 1x / week: 4 eggs (boiled / omelet / scrambled) or 4 meatballs or 4 thin slices of roasted meat or 6 col. ground beef soup / shredded chicken
Afternoon snack
– 1 light yogurt (any flavor) + 1 col. oat / flaxseed / granola soup + 1 serving of fruit (* see list) or 1 cup. capuccinno light + 1 sesame / flaxseed bar + 1 serving of fruit or 1 cup (200 ml) of skimmed milk with 1 serving of fruit
Dinner
-1 dessert plate of leaf salad (lettuce, watercress, arugula, cabbage, chard, etc.) and vegetables (cucumber, carrot, pepper, beet, heart of palm, etc.)
– Seasonings: 1 col. dessert of olive oil, vinegar, balsamic acid, lemon and herbs
-4 col. brown rice / corn / quinoa soup or 1 taster filled with pasta (whole grain) or 1 large boiled / roasted potato or 2 col. puree soup
-2 medium fillets (300g) of chicken or 2 large fillets of white fish (400g) or 1 large steak (200g) or 1 large piece of salmon / tuna (200g) or 1x / week: 4 eggs (boiled / omelet / scrambled) ) or 4 meatballs or 4 thin slices of roasted meat or 6 col. ground beef soup / shredded chicken
– 1 banana / apple / pear roasted with cinnamon or 1 serving of chopped fruit with diet gelatine
Note: Variety of fruits and vegetables
Water: Approximately 2 liters per day (varies from person to person) person)
At meal: maximum 1 glass (200 ml) of liquids, preferably without gas (suggestion: water, lemonade, passion fruit juice with sweetener)
2x / week: 1 dessert instead of 1 serving of fruit (1 small glass of ice cream / pudding or 1 small piece of cake or 1 25g chocolate, etc.)
01x / week: Salad + 2 slices of pizza for dinner
Japanese restaurant: Shimeji and shitake + 6 Sushis or 2 temakis without mayonnaise + 10 slices of Sashimi instead of 1 meal
Suggested menu for weight loss Women (1400 kcal)
Breakfast
– 1 cup (200 ml) of skimmed milk with coffee and sweetener or 1 skimmed yogurt or 1 cup. of light capuccinno
– 1 slice of wholemeal bread or ½ cup. of whole grain or 2 col. shallow oat soup
– 1 slice of white cheese / ricotta cheese
– 1 serving of fruit (* see list)
Morning snack
– 2 Brazil nuts + 2 dried apricots or 1 handful of almonds + 2 prunes or 1 sesame / flaxseed bar + 1 coconut water (200 ml) or 3 whole cookies (without filling)
Lunch
-1 dessert plate of leaf salad (lettuce, watercress, arugula, cabbage, chard, etc.) and vegetables (cucumber, carrot, pepper, beet, heart of palm, etc.)
– Seasonings: 1 col. olive oil, vinegar, balsamic, lemon and herbs soup
-3 col. brown rice / corn / quinoa soup or 1 noodle catcher (whole) or 1 boiled / baked potato or 2 col. puree soup
In addition to the diet that Thereza is doing, there are other options to lose weight without putting your health at risk.
This diet sent by Dr. Renata Bressan, nutritionist at Clínica Alfredo Halpern, is also a good option. It is worth remembering that it is not a substitute for consultation with a nutritionist, as it is important that before starting any diet, especially individuals who have any disease (diabetes, high blood pressure, dyslipidemia, etc.), an assessment must be made to find out if the individual needs lose weight and how much. Then individual goals are established and follow-up is done, even to have more menu options.
Weight loss varies according to age, metabolism and level of physical activity, that is, it may be that for a very sedentary person these diets lead to slower weight loss.
Here are two examples: a menu for men and another for women
More information can be obtained by e-mail nutrition@netpoint.com.br
Suggested menu for weight loss Men (1900 kcal)
Breakfast
– 1 cup (200 ml) of skimmed milk with coffee and sweetener or 1 skimmed yogurt or 1 cup of light capuccinno
– 2 slices of wholemeal bread or 1 cup. of whole grain or 3 col. shallow oat soup
– 1 slice of white cheese / ricotta cheese
– 1 serving of fruit (* see list)
Morning snack
– 2 Brazil nuts + 2 dried apricots or 1 handful of almonds + 2 prunes or 1 sesame / flaxseed bar + 1 coconut water (200 ml) or 3 whole cookies (without filling)
Lunch
-1 dessert plate of leaf salad (lettuce, watercress, arugula, cabbage, chard, etc.) and vegetables (cucumber, carrot, pepper, beet, heart of palm, etc.)
– Seasonings: 1 col. dessert of olive oil, vinegar, balsamic acid, lemon and herbs
-4 col. brown rice / corn / quinoa soup or 1 taster filled with pasta (whole grain) or 1 large boiled / roasted potato or 2 col. puree soup
-4 col. bean soup / lentil / chickpeas / peas / soy
-2 medium fillets (300g) of chicken or 2 large fillets of white fish (400g) or 1 large steak (200g) or 1 large piece of salmon / tuna (200g) or 1x / week: 4 eggs (boiled / omelet / scrambled) or 4 meatballs or 4 thin slices of roasted meat or 6 col. ground beef soup / shredded chicken
Afternoon snack
– 1 light yogurt (any flavor) + 1 col. oat / flaxseed / granola soup + 1 serving of fruit (* see list) or 1 cup. capuccinno light + 1 sesame / flaxseed bar + 1 serving of fruit or 1 cup (200 ml) of skimmed milk with 1 serving of fruit
Dinner
-1 dessert plate of leaf salad (lettuce, watercress, arugula, cabbage, chard, etc.) and vegetables (cucumber, carrot, pepper, beet, heart of palm, etc.)
– Seasonings: 1 col. dessert of olive oil, vinegar, balsamic acid, lemon and herbs
-4 col. brown rice / corn / quinoa soup or 1 taster filled with pasta (whole grain) or 1 large boiled / roasted potato or 2 col. puree soup
-2 medium fillets (300g) of chicken or 2 large fillets of white fish (400g) or 1 large steak (200g) or 1 large piece of salmon / tuna (200g) or 1x / week: 4 eggs (boiled / omelet / scrambled) ) or 4 meatballs or 4 thin slices of roasted meat or 6 col. ground beef soup / shredded chicken
– 1 banana / apple / pear roasted with cinnamon or 1 serving of chopped fruit with diet gelatine
Note: Variety of fruits and vegetables
Water: Approximately 2 liters per day (varies from person to person) person)
At meal: maximum 1 glass (200 ml) of liquids, preferably without gas (suggestion: water, lemonade, passion fruit juice with sweetener)
2x / week: 1 dessert instead of 1 serving of fruit (1 small glass of ice cream / pudding or 1 small piece of cake or 1 25g chocolate, etc.)
01x / week: Salad + 2 slices of pizza for dinner
Japanese restaurant: Shimeji and shitake + 6 Sushis or 2 temakis without mayonnaise + 10 slices of Sashimi instead of 1 meal