Basic basket diet: – 4 kg in 1 month –

Uncomplicate and save. Who doesn’t? The proposal of the basic food basket diet is precisely this: to lose weight with suggestions for simple meals and affordable foods. You won’t need to buy anything special or invest in a dozen light or diet products. Prepared by nutritionist Cynthia Antonaccio, director of Equilibrium Consultoria em Saúde e Nutrição, in São Paulo, the menu includes the duo beans and rice, lean meat, leaves, vegetables and fruits, such as bananas, oranges and papayas, which can be found practically everywhere. year round and across the country.

Now good news for French bread lovers: it’s allowed! Do you prefer a sweetie? Can also. The key is to control portion sizes, cut back on carbs at night, and forget about greasy sauces and dressings. If you cook at home, take note of one more important measure: use little oil when preparing dishes. Need a helping hand shopping? Just take the list (you’ll find it below) that we have ready to make your diet success even easier.

full menu

The basic basket items offer the main nutrients that the body needs. You just need to combine them in a smart way to lose weight without losing your momentum…

Carbohydrate
The main representatives of this nutrient are pasta and bread. But, because they are quickly transformed into energy (especially when they are in the refined version), they must be accompanied by food sources of protein, fat or fiber. These substances slow down the digestion of carbohydrates, making them less fat.

Protein
This nutrient has everything to do with weight loss, as it gives satiety and accelerates the burning of calories. It is present in eggs, milk and derivatives (yogurt and cheese), chicken, fish and meat. Traditional beans and rice also offer complete and easily absorbed protein – that is, as long as they are together in the same dish. The amino acids (pieces of protein) lacking in legumes (beans), cereals (rice) provide, and vice versa. “This range of amino acids is not complete if beans and rice are consumed separately”, warns Cynthia Antonaccio.

fats
The good ones (mono- and poly-unsaturated) are the most recommended, but there aren’t many options in the basic basket. You can solve the problem by using soybean oil and investing in extra virgin olive oil.

fibers
Found especially in vegetables, legumes, grains and fruits, they are important for increasing the feeling of satiety, helping you to save on calorie consumption and lose weight more easily.

vitamins and minerals
Vegetables, greens and fruits also carry these essential substances for the proper functioning of the organism. The more you vary them, the better it will be for your health, skin, pique and balance.

Shopping list

For the week
3 French breads + 4 pots of natural low-fat yogurt + 6 eggs + 8 oranges + 3 bananas + 2 apples + 2 pears + 2 lemons + 1 beautiful papaya (or 2 papayas) + 1/4 watermelon + 3 onions + 12 tomatoes + 2 cucumbers + 1 head of lettuce + 1 bunch of arugula 1 cauliflower + 1 bunch of cauliflower + 1 bunch of parsley + 1 bunch of mint + 4 cassavas + 2 zucchini + 3 carrots + 1 eggplant + 1 bell pepper + 1 beetroot + 1 tray of green beans + 4 potatoes + 1 tray (100 g) of mozzarella (or cheese) + 2 fillets (240 g) of chicken + 2 fillets (240 g) of fish + 2 drumsticks (200 g) + 1 tray (200 g) of ground beef + 1 tray (200 g) of lean meat (duckling, sirloin steak, rump)

for the month
2 liters of semi-skimmed milk + 1 packet (250 g) of powdered coffee + 1 jar of chocolate milk + 1 jar of margarine 1 packet of cream cracker biscuits + 2 boxes of diet gelatin + 1 box of mate tea (in bulk or sachet ) + 1 packet of oregano + 1 packet of cinnamon powder + 1 packet of oats + 1 piece (200 g) of guava paste + 1 packet (500 g) of cornmeal + 1 ready-made simple cake (or ingredients to prepare a homemade recipe) + 1 pack of wholemeal bread (keep it in the fridge) + 1 kg of rice (if possible, brown) + 1 kg of beans + 1 pack of pasta + 1 head of garlic + 2 cans of tuna 1 can of peas + 1 can of corn + 1 liter of soybean oil + 1 glass of extra virgin olive oil + Seasonings (salt, pepper, vinegar)

Uncomplicated and economical:

Inspired by foods in the basic food basket, nutritionist Cynthia Antonaccio created this 1200-calorie menu. With it, you can lose 1 kilo per week – or up to 2 kilos if you combine it with exercise. Meals can be combined to your liking…

diet menu

Breakfast

Option 1: 1 cup. (tea) semi-skimmed milk with coffee + 3 cream cracker cookies + 3 col. (coffee) of margarine + 1 apple

Option 2: Mate tea with lemon + 1 crumbless French bread + 2 thin slices of mozzarella (or cheese) + 1 banana

Option 3: 1 glass of semi-skimmed milk with 1 col. (soup) of chocolate milk + 1 slice of plain cake + 1 medium slice of papaya (or 1/2 papaya)

Option 4: 1 glass (200 ml) of semi-skimmed milk with coffee + 2 wholemeal toast (toast the wholemeal bread) + 2 thin slices of guava paste

Option 5: 1 glass (250 ml) of orange juice + 2 slices of wholemeal bread + 1 scrambled or boiled egg

Morning snack

Option 1: 1 pot of natural skimmed yogurt with 1 col. (dessert) oatmeal or granola

Option 2: 1 cup (250 ml) orange juice

Option 3: Fruit (1 pear, 1 banana or 1 slice of papaya)

Option 4: 1 cream cracker biscuit with 1 thin slice of guava paste

Option 5: 1 cup (250 ml) watermelon mint juice

Lunch

Option 1: Lettuce, tomato, cucumber and grated carrot salad + 3 col. (soup) rice (whole grain if possible) + 1 small ladle of beans + 1 roasted chicken drumstick (skinless) + 1 cup of diet gelatin

Option 2: Leaf salad (lettuce, arugula) with tomato and grated beet + 1 piece (100 g) of roast meat + 1 medium roast potato

Option 3: 3 col. (soup) of canned peas and corn + 2 pasta holders (spaghetti or fusili) with tomato sauce + 1 fillet (100 g) of grilled chicken

Option 4: 1 dish (dessert) of sauteed zucchini, eggplant and bell pepper + 2 tbsp. (soup) cassava puree + 3 col. (soup) braised ground beef

Option 5: Lettuce, tomato and grated carrot salad + 3 col. (soup) of rice (brown if possible) + 1 small ladle of beans + 1 fillet (100 g) of fish baked with tomato and onion

Afternoon snack

Option 1: 1 banana, roasted and sprinkled with cinnamon powder

Option 2: 1 slice of plain cake

Option 3: 2 cream cracker cookies with margarine

Option 4: 1 cup of diet gelatin

Option 5: 1 thin slice of guava paste with 1 thin slice of mozzarella

To have lunch

Option 1: Leaf salad (arugula, lettuce) + Omelette (1 egg + 1 egg white) with tomato, onion and parsley

Option 2: Leaf salad and 1 col. (soup) canned corn + 3 col. (soup) of minced lean meat (rump, sirloin steak, duckling) with zucchini and carrots

Option 3: 1 plate (bottom) of cornmeal or vegetable or pumpkin soup + 1 fillet (100 g) of grilled lean meat

Option 4: Leaf salad, tomato, grated carrot and beetroot and 1 can of tuna (without the oil)

Option 5: Sauteed vegetables (green beans or peas and carrots) + 4 col. (soup) of cauliflower rice + 1 fillet (100 g) of grilled chicken

Supper

Option 1: 1 small bowl of fruit salad

Option 2: 1 pot of natural skimmed yogurt with chopped papaya

Option 3: 1 jello with chopped apple

Option 4: Fruit (1 orange, 1 medium slice of papaya)

Option 5: 1 cup (250 ml) skimmed milk powder with cinnamon