Dry-belly diet: – 5 cm waist in one month – GOOD SHAPE

What do you do for flat stomach: do you combine aerobic and localized exercises with a balanced menu? Wonder! This is the best strategy for those who want to leave the area free of fat stores. You should also bet on green tea, cinnamon, ginger, red peppers and other foods with thermogenic action – they contribute to the burning of fat.

This dry-belly diet includes other allies: cruciferous vegetables and seeds and fish rich in omega-3, which, according to scientific studies, help to reduce excess weight and, consequently, reduce the extra volume in the abdominal area. Flávia Sobreira, a nutritionist from Rio de Janeiro, member of the Brazilian Society of Food and Nutrition (Sban), shows how to introduce them into the daily menu. At the same time, you should avoid milk, beans, refined breads and other foods that ferment and bloat your belly. The estimated weight loss is 5 kilos in a month. The result also appears on the waist, which tends to decrease by 5 centimeters (or more)! This without you going hungry (the menu has about 1400 calories) and with enough energy to work on your abs. So there’s no mistake: your belly is dry and defined.

The action of omega-3

This fatty acid, present in cold and deep water fish, such as sardines, tuna, salmon and herring, is another ally against excess fat. According to Flávia, a review of clinical trials, published in 2014 in the journal Obesity Reviews, confirmed: people who consume fish oil or fish lose weight more easily when compared to those who skip omega-3s. They also show a more significant reduction in body fat and waist measurement.

The power of crucifers

Broccoli, cauliflower, Brussels sprouts, arugula, turnip and radish are the vegetables chosen to compose the anti-belly menu. “They are rich in indole-3-carbinol – a substance that favors fat burning”, says nutritionist Flávia Sobreira. She cites a 2012 study, published in the scientific journal The Journal of Nutritional Biochemistry, which evaluated the effect of this component against obesity. “In ten days, indole-3-carbinol reversed weight gain in mice that gained weight after being fed a high-fat diet.” It is a proof that crucifers (or bracicas, as they are also called) favor the diet. But the nutritionist issues a warning: “People with changes in the thyroid gland should not consume crucifers in excess. They carry isothiocyanates and thiocyanates – components that inhibit iodine uptake by the thyroid and, with that, hinder the production of thyroid hormones”.

Flat and ripped abdomen

Anti-belly foods are featured on this menu. It contains about 1400 calories – so you have the energy to combine exercise with your diet and achieve the abs of your dreams.

Breakfast

Option 1: 1 glass (200 ml) of passion fruit juice (to sweeten, use sucralose or stevia) with 1 col. (tea) powdered ginger + 2 wholemeal toast with 2 col. (dessert) of tofu paste and herbs

Option 2: 1 cup. (tea) of coffee (pure or sweetened with sucralose or stevia) + 3 sesame cream cracker cookies with 3 col. (tea) of light ricotta cream (without milk cream) and 2 col. (coffee) diet jelly

Option 3: 1 cup. of green tea with 1 col. (tea) cinnamon powder (optional) + 2 slices of light wholemeal bread with 2 col. (soup) of cottage cheese with herbs (oregano, rosemary, basil)

Morning snack

Option 1: 1 fruit cereal bar (without chocolate)

Option 2: 1 silver banana + 2 Brazil nuts

Option 3: 4 strawberries and 1 kiwi chopped with 1 col. (soup) crushed linseed (if you prefer, turn the ingredients into juice)

Lunch

Option 1: Unlimited arugula salad and 1 sliced ​​radish + 3 tbsp. (soup) of brown rice + 1 medium piece (120 g) of fish (herring, tuna or sardines) roasted, grilled or stewed + 2 col. (soup) steamed beetroot + 1 cup of diet gelatin

Option 2: 1 serving (2 large ladles) pumpkin ginger soup + 1 pineapple slice with lemon zest (or chopped mint)

Option 3: Purple lettuce salad at will, 2 col. (soup) grated turnip and 1 col. (soup) brussels sprouts + 3 col. (soup) of cooked quinoa with herbs (rosemary, thyme, basil) + 1 medium slice (120 g) of baked or grilled salmon + 4 col. (soup) of cauliflower and 2 col. (soup) steamed pumpkin + 1 small fruit (pear, peach, kiwi)

Afternoon snack

Option 1: 1 pot of light yogurt with 1 col. (soup) crushed flaxseed (or chia)

Option 2: 1 cup (200 ml) pineapple juice mixed with 1 tbsp. (tea) powdered ginger (or cayenne pepper), 1 col. (coffee) cinnamon powder and 1 col. (soup) flaxseed (or chia)

Option 3: 1 pot of light yogurt with 3 walnuts (or 5 cashews or 5 almonds)

To have lunch

Option 1: Assorted salad leaves (arugula, lettuce, chard) at ease + 3 col. (soup) of brown rice + 1 medium fillet (100 g) of grilled chicken + 2 col. (soup) of carrot and 4 col. (soup) steamed broccoli + 1 small fruit (pear, peach, apple)

Option 2: Raw kale salad chopped as desired + 2 thick slices (180 g) of cooked yam + 2 grilled sardines with chopped onion, tomato and bell pepper + 1 unpeeled apple, roasted and sprinkled with powdered cinnamon

Option 3: Free range lettuce salad, 6 col. (soup) of light tuna, 3 col. (soup) brussels sprouts + 3 col. (soup) of rice + 7 cereals + 1 medium slice of watermelon (or melon)

Supper

Option 1: 1 medium slice of papaya + 5 almonds

Option 2: 1 pot of light yogurt with 1/2 cup. (tea) unsweetened whole grains

Option 3: 3 small wholemeal cookies + 1 small fruit (apple, pear, kiwi)

Salad seasoning: 1 col. (tea) of extra virgin olive oil, lemon or vinegar and little salt, in addition to thermogenic herbs and spices (just avoid consuming ginger and pepper on the same day, especially if you usually have a stomach ache). Drink: consume about 2 liters of water plus unsweetened tea at will, always between meals.