Anti-cellulite diet: smooth legs and 3 kg less in 15 days! – GOOD SHAPE

There’s no way around it: the right diet and exercise are the main weapons against the holes that make more than 80% of us women uncomfortable. The duo helps to lose weight, which means much of the battle won. With a menu capable of detoxifying, deflating and improving circulation, you go further: defeat the enemy and prevent it from reappearing easily, thus keeping your thighs and butt always smooth.
Why losing weight is important: “In excess, fat increases the size of adipose cells, pushing them towards the layers closest to the skin. Compressed there, they cause edema (swelling) and the accumulation of liquid between them, which causes ripples to appear”, explains functional nutritionist, pharmacist and herbalist Lucyanna Kalluf, from the Natunutry Personalized Nutrition Nucleus, in São Paulo.

Reducing calories is not everything. You should favor foods rich in potassium and silicon. “They have a diuretic effect – that is, they prevent fluid retention, reducing edema”, explains Lucyanna. So, get ready to eat more leafy greens (lettuce, kale, chard, arugula), broccoli, alfalfa sprouts, beets, brown rice, yams, bananas, papaya, tuna, sardines, lentils and beans. And, of course, reduce the consumption of soft drinks, sweets and industrialized foods with excess sodium (sausages and frozen foods are champions).

Also beware of products with dyes, preservatives and pesticides. “Many women develop allergies to these substances. The body may not yet have enough enzymes to break down the molecules of some types of protein (from red meat and milk, for example), which makes it difficult for the kidneys to eliminate toxins through the urine and, therefore, causing more swelling. ”, warns Lucyanna Kalluf. Therefore, cellulite can also be a result of the body’s sensitivity to what you usually eat.

That’s why the anti-cellulite diet needs to offer foods with the power to detoxify and reduce inflammation. Even more: it should include items rich in fiber, vitamins and minerals that improve the ability of the intestine to absorb essential nutrients, responsible for the proper functioning and renewal of cells. The menu on the side suggests more: meals that, in addition to potassium and silicon, combine magnesium, calcium and vitamin B6. The synergism between these vitamins and minerals, according to the nutritionist, not only reduces swelling but also helps to regulate metabolism and improve hormonal balance (messy hormones make holes worse) – two more reasons for you to follow the diet to the letter and win cellulite once!
Juice, tea and lots of water
Nothing replaces water to hydrate the cells and help the body eliminate toxins and deflate. The indication is to drink, on average, 2 liters per day, always between meals (up to 15 minutes before and two hours after breakfast, lunch and dinner). But, just like the detox juice, the infusions of centella asiatica with another herb (horsetail, dandelion and hibiscus) are important to combat fluid retention, reduce cell inflammation and stimulate circulation. Drink 1 liter throughout the day, in addition to water.
Cover-up menu
This 1200-calorie menu plus herbal infusion (drink 1 liter throughout the day) reduces cellulite and makes you lose up to 3 kilos in 15 days. After that period, increase the portion sizes, but continue to invest in allied foods against curls:

Breakfast

Option 1: 1 glass (200 ml) of Detox Juice (recipe below) + 1 portion of fruit (1 lime or 1 thin slice of melon or watermelon) + 1 scrambled egg with 2 col. (tea) butter (preferably ghee, clarified butter) + 1/2 cup. (tea) coffee

Option 2: 1 glass (200 ml) of water with lemon juice (if possible, still on an empty stomach) + 1 portion of fruit (1 thin slice of melon or papaya) with Fiber Mix (recipe below) + 2 small units of buffalo mozzarella with 2 col. (tea) extra virgin olive oil + 1 cup. green or white tea

Option 3: 1 glass (200 ml) of Detox Juice (recipe below) + 1 slice of gluten-free bread with 1 tbsp. (tea) of ghee butter (or extra virgin olive oil) and 1 thin slice of turkey breast + 1/2 cup. (tea) coffee

Option 4: 1 glass (200 ml) of water with lemon juice + 1 portion of fruit (1 thin slice of melon or papaya) and Fiber Mix (recipe below) + 1 scrambled egg with 2 col. (tea) extra virgin olive oil + 1 cup. green or white tea
Snack

Option 1: 3 Brazil nuts

Option 2: 3 walnuts (3 halves)

Option 3: 6 almonds

Option 4: 1 seed bar (up to 70 calories)
Lunch

Option 1: Salad – 1 plate (table) of varied green leaves (lettuce, arugula, watercress, chard, endive) + 1 medium shell of lentils (or beans) + 1 large fillet (120 g) of grilled chicken (if possible, prepared with 2 col./tea of ​​sunflower or coconut oil)

Option 2: Salad – 1 plate (table) of assorted green leaf salad + 3 col. (soup) cooked grain quinoa + 4 col. (soup) braised ground beef (if you have red sauce, reduce to 3 tbsp/soup)

Option 3: Salad – 1 plate (table) of mixed green leaf salad + 1 plate (dessert) of cooked vegetables (zucchini, eggplant, broccoli and cauliflower) + 1 large piece (120 g) of baked or stewed fish

Option 4: Salad – 1 plate (table) of assorted green leaf salad + 2 col. (soup) brown rice (or wild rice) + 2 col. (soup) minced chicken (or lean red meat) with tomato sauce (or if possible, with soy milk cream)
Nutritionist tip:

Seasoning for salads: apple cider vinegar (or lemon juice or balsamic vinegar) as desired, a little salt and 2 tbsp. (tea) of extra virgin olive oil.
Afternoon snack

Option 1: 1 fruit with 1 col. Fiber Mix (soup) (recipe below)

Option 2: 1 glass (200 ml) of Detox Juice (recipe below – you can prepare it at home, take it frozen to work and let it thaw in the fridge)

Option 3: 1 jar (150 ml) of fruit salad (kiwi, pineapple, melon and papaya)

Option 4: 1 gluten-free cereal bar
To have lunch

Option 1: Salad – 1 plate (table) of assorted leaves with heart of palm, tomato and asparagus + 1 medium fillet (100 g) of grilled fish (or 6 sashimi with 1 spoon/coffee of light soy sauce and horseradish) + 1 col. (soup) mushrooms sautéed with 1 col. (tea) butter

Option 2: 1 plate (dessert) of vegetables (kale, endive, chard) + 1 saucer (tea) of bean sprouts seasoned with parsley and chives + Omelette (1 yolk + 2 egg whites)

Option 3: 1 deep dish of green detox soup (recipe below) or detox and anti-cellulite soup (recipe below) with 3 col. (soup) cooked whole grain quinoa + 2 slices of grilled tofu

Option 4: Salad – 1 plate (table) of assorted leaves with heart of palm, tomato and asparagus + 1 grilled quinoa (or soy) burger + 1 saucer (tea) of braised chard
Supper

Option 1: 1 dried apricot

Option 2: 1 prune

Option 3: 1/2 small apple baked and sprinkled with cinnamon

Option 4: 1 col. (dessert) dried cranberry

anti-cellulite green juice
Ingredients
. 2 organic kale leaves
. 1 cup (200 ml) coconut water (water or green tea)
. 1 thick slice of pineapple
. Mint leaves (or 1 thick slice of ginger)
. 1/2 carrot
. ice to taste

Way of doing
Mix all ingredients in a blender. Drink right away or freeze.

Yields: 1 large glass (300 ml)
Calories: 80

Mix of fibers and seeds
Ingredients
. 1 col. (dessert) of amaranth flakes
. 1 col. (dessert) of crushed flaxseed (or 2 spoons/tea of ​​chia seed)
. 1 col. (dessert) quinoa flakes

Way of doing
Mix all the ingredients. You can prepare a larger amount and store it in the fridge, in a well-closed glass, for up to seven days.

Yields: 1 serving
Calories: 95

detox green soup
Ingredients
. 1 clove of minced garlic
. 1 col. (tea) extra virgin olive oil
. 1 liter of water
. 1/2 bunch of Swiss chard
. 1/2 bunch of spinach
. 1/2 bunch of escarole
. 1/2 stalk of celery
. 1/2 bunch of parsley
. 1/2 small Japanese pumpkin
. 1 chayote
. 1 beet
. 1 zucchini
. 2 col. (tea) sea salt

Way of doing
In a deep pan, saute garlic in olive oil. Add water and ingredients. Let it cook for 30 minutes (or until the vegetables are soft). Adjust the salt, wait to cool down and hit the blender. Serve heated and sprinkled with herbs (oregano, thyme, rosemary) to taste.

Yields: 6 servings
Calories per serving: 155

Detox and anti-cellulite soup
Ingredients
. 1 clove of minced garlic
. 1 col. (tea) extra virgin olive oil
. 1 liter of water
. 5 kale leaves
. 1/2 bunch of Swiss chard
. 1/2 bunch of spinach
. 1/2 bunch of escarole
. 1/2 stalk of celery
. 1/2 bunch of parsley
. 1 chayote
. 1 zucchini
. 2 col. (tea) sea salt

Way of doing
In a deep pan, saute garlic in olive oil. Add water and ingredients. Let it cook for 30 minutes (or until the vegetables are soft). Adjust the salt, wait to cool down and hit the blender. Serve heated and sprinkled with herbs (oregano, thyme, rosemary) to taste.

Yields: 6 servings
Calories per serving: 125