7 diet strategies from Gisele Bündchen and Tom Brady to adopt now –

1. Swap carbohydrates in pasta for vegetables and whole grains

Bread, potatoes and white rice (a source of starch) are replaced by quinoa, pumpkin, green beans and lentils. The rotation between these foods ensures the dose of carbohydrate you need to exercise and also adds vegetable protein, vitamins and minerals to the plate.

2. Avoid white flour, sugar and alcohol

They are caloric and stimulate the release of insulin – a hormone that causes the body to store fat. Plus, you get hungry again quickly.

3. Exclude sweeteners and overprocessed foods

The excess of sodium and sugar present in these products is related to hypertension, obesity and fluid retention problems. Worse: “Recent studies associate the consumption of these foods with an increased risk of cancer”, says endocrinologist Isabela Bussade.

4. Drink 12 glasses of water a day

Hydration is important for cellular function, including muscle recovery after exercise. Liquid still helps in eliminating toxins, which steal energy and accelerate aging.

5. Fill 80% of the plate with vegetables, preferably raw

consumed in natura (without going to the fire), they preserve the fibers and, with that, keep the intestine healthy, which favors the absorption of nutrients. Insulin production is also more stable and you are less likely to put on weight.

6. Use olive oil in the finished dish

Thus, you guarantee anti-inflammatory action. Other positive effects: “A dash of seasoning in the salad increases satiety and accelerates the burning of fat in the body, in addition to fighting bad cholesterol”, says nutritionist Carolina Baliere, from Muriaé (MG). For quick braised, prefer coconut oil.

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7. Vary your protein sources

To compensate for the lack of milk and cheese and the reduced portion of red meat, pay attention to legumes (chickpeas, lentils, beans) and vegetable protein shakes. But, if you want to exclude animal foods from your diet once and for all, don’t hesitate to look for an expert in the area to make sure you are consuming all the amino acids (important for your muscles) that you need.