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Reporting: Eliane Contreras – Editing: MdeMulher (/)
In addition to eating avocado three times a day, the other rule of this diet is to combine protein, carbohydrates and good fat from breakfast to dinner. Choose the menu options as you prefer – the important thing is to eat six meals, with a snack in the middle of the morning and two in the afternoon, plus avocado before bed.
Alone, avocado does not solve. It’s important that you combine portions of carbohydrate, protein and fat in every meal and leave sweets and soda aside. You should prioritize pasta and whole grain breads, lean meats, in addition to other good fats (olive, almond and olive oil). This all ensures the success of the diet and then prevents you from gaining weight again.
Every day before bed: 3 tablespoons of pure avocado.
Breakfast
Day 1
2 col. (soup) of avocado beaten with 1 col. (soup) of oats, 1 col. (soup) of protein powder (whey protein) and 1 glass (150 ml) of skimmed milk
Day 2
2 slices of light bread with 2 slices of turkey breast and 2 col. (soup) mashed avocado with 1 col. (soup) of cottage cheese
Day 3
1/4 papaya with 2 col. (soup) avocado + 2 light toast with 1 scrambled egg and 2 slices of turkey breast
Day 4
1/4 papaya with 2 col. (soup) avocado + 2 light toast with 1 scrambled egg and 2 slices of turkey breast
Day 5
1 skimmed yogurt with 1 col. (soup) of avocado and sweetener + 1 French bread without crumb with 2 slices of lean ham, 2 col. (soup) of cottage and 1 col. (tea) olive oil
6th
2 col. (soup) avocado with sweetener + 2 slices of light wholemeal bread with 2 scrambled eggs + 1 small apple + 1 cup. (tea) herbal tea
Day 7
1 skimmed yogurt with 1 col. (soup) of avocado and 1/4 of papaya + 1 light toast with 1 tbsp. (soup) of cottage and 1 col. (tea) olive oil
Snack
Day 1
1 slice of melon + 2 slices of lean ham + 3 almonds
Day 2
1 small pita bread with 1 col. (tea) light cream cheese and 3 slices of light turkey breast
Day 3
1/4 papaya blended with 1 cup (200 ml) of water and 1 tbsp. (soup) protein powder (whey protein) + 3 almonds
Day 4
1 light yogurt + 3 almonds
Day 5
1 light yogurt + 3 almonds
6th
1 small protein bar or ½ large bar
Day 7
1 slice of pineapple + 2 slices of lean ham + 1 Brazil nut
Lunch
Day 1
3 col. (soup) of brown rice with 1 small shell of beans + 1 medium fillet (90 g) of grilled rump + 1 plate (dessert) of lettuce and watercress with 2 col. (soup) of diced avocado, 1 col. (tea) oil, vinegar and salt
Day 2
1 large fillet (150 g) of grilled salmon + 1 medium toasted flatbread + ½ cup. (tea) of guacamole (2 tablespoons mashed avocado mixed with tomato cubes, chopped onion, salt and 1 tablespoon olive oil) + 1 diet gelatin
Day 3
1/4 papaya blended with 1 cup (200 ml) of water and 1 tbsp. (soup) protein powder (whey protein) + 3 almonds
Day 4
2 medium pancakes with 5 col. (soup) of ground lean meat and 1 col. (soup) of tomato sauce and 1 col. (dessert) grated light cheese + 1 plate (dessert) of lettuce with 1 col. (soup) of diced avocado, 1 col. (tea) oil, vinegar and salt
Day 5
3 col. (soup) of brown rice + 1 omelette with 2 whole eggs and 1 thick slice of white cheese and salt + 1 plate (dessert) of lettuce and ½ tomato with 3 col. (tea) olive oil + 1 medium slice of avocado with sweetener
6th
3 col. (soup) of brown rice + 1 omelette with 2 whole eggs and 1 thick slice of white cheese and salt + 1 plate (dessert) of lettuce and ½ tomato with 3 col. (tea) olive oil + 1 medium slice of avocado with sweetener
Day 7
½ large flatbread with 5 slices of roast beef (or 6 slices of turkey breast) + 1 plate (dessert) of arugula, 2 col. (soup) diced avocado, 2 green olives, 1 col. (tea) olive oil and salt
To have lunch
Day 1
1 crumbless French bread with 3 slices of roast beef + 1 plate (dessert) of arugula with 2 col. (tea) olive oil and salt
Day 2
1 bowl (bottom) of soup made with 1 carrot, 1 carrot, ½ potato, onion, salt and 60 g of lean meat in cubes. Add 2 col. (tea) olive oil at the end of the preparation
Day 3
Special cannelloni (4 slices of turkey breast stuffed with crushed ricotta and 2 tbsp olive oil) topped with 1 tbsp. (soup) tomato sauce
Day 4
½ hamburger bun with 1 grilled chicken patty, 2 col. (tea) olive oil, 1 col. (tea) of mustard and ½ col. (dessert) of ketchup
Day 5
1 plate (dessert) of lettuce, 3 cherry tomatoes, 2 col. (soup) of light tuna, 1 boiled egg, 3 olives, 2 col. (tea) olive oil and 1 slice of French bread
6th
1 medium potato baked and stuffed with 3 col. (soup) of shredded chicken and 2 col. (tea) light cottage cheese
Day 7
2 slices of light tuna pizza (thin crust) watered with 2 col. (tea) olive oil
fruit benefits
Avocados not only help you lose fat but also have benefits for:
The skin
The antioxidant (vitamins A and E) and anti-inflammatory (betassitosterol) substances present in the fruit inhibit cell inflammation. “With this, avocado helps fight acne, wrinkles and cellulite”, says nutritionist Eliane Tagliari, from Clínica Nutribioforma, in Curitiba.
The hair
Fat improves the texture of the yarn. “My hair was softer and shinier after I started the diet”, celebrates Sheylla.
The heart
Betassitosterol, in partnership with another fruit substance, L-glutathione, reduces bad cholesterol without harming the good one, according to a study by the California Center for Human Nutrition (UCLA), in the United States. That is, avocado helps you lose weight while making you more beautiful and healthy.
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