Diet to do as a couple and lose 14 kilos together in 1 month –

In joy and sadness, in health and in sickness, on Netflix and pizza… Ah, are you going to say that there is a better program than being spread out on the couch watching a movie with your love? Getting married changes marital status, eating habits and the way of taking care of the body. But you happily accept it and… get fat! After walking down the aisle, women gain at least 4 kilos in the first few months sharing the roof, according to an Australian study published in the scientific journal Body Imagine. Changes in the balance begin during the honeymoon – the responsibility of the various special dinners washed down with sparkling wine.

Back to routine, but still in an atmosphere of romance, the newlyweds continue the orgies… gastronomic. Not to mention breakfast in bed and movie sessions with popcorn. If before the order was for you to deprive yourself of everything you gained in order to get thin in your wedding dress (alert: this is also wrong, see?), love, now on paper, seems to release any sin at the table. The rush of everyday life makes room for yet another precedent: practical food, almost always ultra-processed and frozen, usually combined with a sedentary lifestyle. Until the moment when our jeans pinch and their belly sticks to the T-shirt.

If you are already at this stage (or don’t want to reach it), you can also join in the diet: “The chance of success is greater than if each one tries to lose weight alone”, says nutritionist Patrícia Davidson Haiat, from Rio de Janeiro , who followed in his office the successful history of several couples who got together in the goal. Author of Dieta dos Casais, which has just become a book (Sextante publisher, R$59.90, 224 pages), Patrícia explains the advantages: “One encourages the other to eat in a balanced and healthy way, you go to the supermarket together, plan meals from day to day, dine out with more awareness of choices and, above all, establish a better relationship with food”. Just don’t be sad if he reaches the goal set before you: proportionally, the man has more muscles and, therefore, the metabolism of the guy next to you on the couch is up to 10% more efficient. But it’s only a matter of time before you can say, “Anyway, skinny.”

successful partnership
In the Couples Diet, the menu is the same for both, but you don’t want to eat like him (basic mistake of the newlywed). There are three phases that bring even greater results when combined with exercises.

Phase 1: Start dating (duration: 7 days)
You’ll find out which foods you like the most and even those that cause you discomfort (bloating, gas), but you’ve never linked one thing to another. Animal protein (meat, chicken, fish, milk and derivatives) is off the menu, as are artificial seasonings and gluten (bread, pasta). In its place, vegetable proteins (quinoa, chickpeas), fibers (seeds) and good fats (avocado, extra virgin olive oil, chestnuts), in addition to shakes and functional teas, which favor digestion and the intestine. Ah, include exercises in the routine. Result: less toxins and fat and more energy. Weight loss: up to 5 kilos.

1 day menu

Breakfast: shake holds hunger

Snack (morning and afternoon): fruit (1 pear or 1 banana) or green juice + good fat (1 tbsp/soup of almond flakes or 2 tbsp/tea of ​​coconut oil) or fiber (1 tbsp/soup of oat bran)
*It can double the portion of fat and fiber.

Lunch: vegetable protein (3 col./soup of quinoa tabbouleh: quinoa, tomato, cucumber, onion, parsley, mint, lemon and olive oil) + vegetables (salad: carrot, string beans, zucchini, cherry tomato, lemon, rosemary, little salt and oil) as desired.
* It should double the portion of the protein.

To have lunch: vegetable protein (3 tablespoons of lentil salad) + unlimited detox soup

*He should double the protein portion.

tea worksl – also applies to phases 2 and 3: (1 liter throughout the day: hibiscus or ginger for you, white for him) + 1 liter of pure water or with drops of lemon.

Phase 2: Commitment (duration: until you reach your desired weight)
The first results have started to appear and you can already feel the difference in measurements and well-being. Keep the deal and move on. Animal protein returns to the plate in moderation and only four days a week (from Thursday to Sunday). But not all types: cow’s milk and derivatives remain vetoed. As for foods of vegetable origin, fibers and good fats are still highlighted. The duration of this phase is variable: each one must follow it until reaching the individual goal. It is important to step on the scale once a week (after waking up, if possible) to check the weight loss – if the pointer goes up again, repeat phase 1 on one day of the week until you lose that extra weight. Weight loss: 1 to 2 kilos per week.

1 day menu

Breakfast: coconut oil + root functional shake (1/2 sweet potato) or other carbohydrate (1 tapioca with 1 scrambled egg).

Morning snack: fruit (1 slice of melon) or green juice + good fat (1 tablespoon of chia) or fiber (1 tablespoon of linseed) *It can double the portion of fat and fiber.

Lunch Monday to Wednesday: vegetable protein (3 tablespoons of black-eyed pea salad with onion and mustard sauce) + vegetables (tomatoes, garlic, onion and eggplant roasted with olive oil, rosemary and salt) unlimited from Thursday to Sunday + animal protein (fillet with arugula sauce) + vegetables (salad: lettuce, chard, hearts of palm, sunflower seeds with lemon, little salt and olive oil) as desired.

Afternoon snack: fruit (1 portion) or green juice + good fat (1 Brazil nut) or fiber (1 tbsp./ chia soup) + 1 slice of gluten-free bread with 1 tbsp. (soup) of chickpea paste.
*It can double the portion of fat and fiber.

Dinner from Monday to Wednesday: vegetable protein (3 col./soup of quinoa and broccoli salad – recipe below) + pumpkin curry soup at will (recipe below) from Thursday to Sunday + animal protein (1 crepioca: 2 col./soup of gum of tapioca, 2 eggs, 2 tablespoons of chia, oregano and salt) + vegetables (lettuce, avocado and mustard salad with salt, olive oil and lemon) at will

• Extra on Saturday or Sunday: 20 g of 70% chocolate or 1 dessert (gelatin)

Phase 3: Happily Ever After! (maintenance)
You must have already reached the goal and are even more united and healthy. And, therefore, willing to eat in a more balanced way from now on: prioritize nutrient-rich choices and avoid those that only contribute to weight gain (leave these items for dinners with friends). In everyday life, avoid sugary foods rich in refined flours, highly processed products. But they are allowed to put a little more variety on the menu. The maintenance phase, which, by the way, you can adopt forever, entitles you to one free meal a week: everyone is free to eat what they like best.

What changes…

Animal protein can be consumed more frequently, but it is important to repeat the meal with vegetable protein + vegetables at least twice a week. Once a week, one meal is free + 1 functional or 1 dose of drink. He can have an extra portion of dessert (but we won’t judge you if you forbid him to do it in front of you).

Only for you

In PMS, does the crazy craving for chocolate put you at a disadvantage? According to Patrícia, this is a sign that the body is lacking in magnesium. During this time, eat more foods that are rich in vitamin B3 (meat, fish, whole grains and nuts), zinc (beans, seafood, chicken) and chromium (brewer’s yeast). Drinking more water also helps alleviate symptoms caused by hormonal changes, such as fluid retention.

At all stages – rules that apply from beginning to end of the diet:

1. Consult the list of permitted foods (below) to vary the menu. But pay attention to the items allowed in each phase.
2. Consume vegetable protein with almost every meal.
3. Include two snacks in the day: one in the middle of the morning and the other in the middle of the afternoon (or before bed).
4. Prefer natural herbs and spices. Set aside ready-made sauces and broths.
5. Avoid artificial sweeteners.
6. Always combine fruit with fiber (chia and linseed flour) or good fats (chestnuts, coconut oil).