Fast diet: lose 4 kg in 1 month eating in a balanced way –

Losing weight in a short time does not have to be synonymous with sacrifices. It is possible to follow a balanced diet full of nutrients that, combined with a power sequence of weekly workouts, can help you lose a few pounds in just 1 month.

Prepared by nutritionist Cynthia Antonaccio, master in human nutrition from the University of São Paulo and director of Equilibrium Consultoria em Saúde e Nutrição, the food plan is tasty and easy to follow, with varied items to avoid falling into a routine. The focus is on energy foods, ensuring the energy needed to face the exercises – which, consequently, helps with caloric burning and weight loss.

To reach your goals, you can also follow the program put together by crossfit coach Carlos Klein, from São Paulo. The workouts encourage motor coordination, flexibility, agility, balance and many other important skills for your everyday well-being. Click here to check it out!

Breakfast (about 250 calories)

Option 1

Shake: 1 glass (250 ml) of skimmed or unflavored soy milk mixed with 2 col. (soup) whey protein 1 cup. (tea) of coffee 1 slice of wholemeal light bread with 1 col. (tea) light fruit jelly

Option 2

Fruit bowl: 1/4 papaya, 1 slice of mango, 5 grapes and 1/2 kiwi, chopped and topped with 1 pot of natural light Greek yogurt 2 scrambled eggs (if necessary, use light butter for greasing) 1 cup. (tea) coffee (optional sweetener)

Option 3

1 small bowl (40 g) unsweetened whole grain flakes with + 1 cup (250 ml) skim or original soy milk and 1 chopped banana

Option 4

3 egg whites and 1 egg yolk mixed with 1 small chopped tomato 1 cup. (tea) coffee with skimmed milk (optional sweetener) 1/2 papaya

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Morning snack (about 100 calories)

Option 1

1 glass (250 ml) of green fruit juice (kiwi or grape) blended with 2 cabbage leaves and 1 tbsp. (soup) collagen powder

Option 2

1/3 mango diced with chopped mint

Option 3

1 small portion (20 g) of pistachios or almonds

Option 4

1 pot of natural skimmed yogurt or natural Greek light beaten with 1 cup of ready-made light gelatin

Lunch (about 500 calories)

Option 1

1 plate of lettuce, watercress and arugula salad, 4 cherry tomatoes, 2 col. (soup) grated carrot, 1 slice of pineapple in cubes, 1 can of light tuna or strips of 1 grilled chicken fillet 3 col. (soup) of grains (quinoa, wheat, lentils, soybeans, chickpeas) with 2 col. (soup) of olive oil beaten with a little mustard and basil

Option 2

1 medium slice of roasted salmon or 2 small fillets of white fish in a foil (or grilled) with 1 tomato and strips of peppers 2 col. (soup) of chard or spinach sautéed with 1 chopped boiled egg on top 1 plate (dessert) of lettuce salad, 2 col. (soup) grated carrot, 1 col. (soup) of linseed and 1 col. (soup) of light yogurt sauce

Option 3

3 col. (soup) brown rice 1 ladle of beans 4 col. (soup) minced meat with carrots and mushrooms 1 boiled egg 3 col. (soup) of cabbage or escarole sautéed with 1 drizzle of olive oil and garlic

Option 4

2 pieces (breast and drumstick) of roast chicken or 2 small fillets of grilled chicken 3 col. (soup) potato (yacon or sweet) roasted with herbs and 1 drizzle of olive oil 1 plate (dessert) of arugula salad with 1 tomato (roasted or raw) with 1 col. (soup) olive oil

Afternoon snack (about 200 calories)

Option 1

1 mashed banana with 1 col. (soup) of oats and 1 col. (soup) of whey protein

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Option 2

1 small portion (20 g) of pistachios or almonds

Option 3

2 little tubes with 1 col. (soup) light cottage cheese 1 cup. (coffee) coffee (optional sweetener)

Option 4

1 cup (250 ml) unsweetened soy drink mixed with 1/2 of your favorite frozen fruit pulp and 1 tbsp. (soup) of collagen or whey protein (optional sweetener)

To have lunch (about 350 calories)

Option 1

1 plate of lettuce, watercress and arugula salad, 2 col. (soup) grated carrot, 1/4 mango in cubes, 1 can of light tuna or 1 slice of grilled tuna and 1 col. (soup) of sesame with soy sauce

Option 2

Stroganoff: 2 small grilled chicken fillets (without forming a crust) and cut into cubes, with 2 col. (soup) shallow layers of light mayonnaise and 1 col. (dessert) of ketchup 1 cup. (tea) grilled or steamed broccoli

3 col. (soup) of lean ground beef, sautéed with 1 chopped tomato, 1 small bell pepper (or 1/2 red and 1/2 yellow) and onion and garlic to taste 3 col. (soup) of vegetables in cubes (corn, green beans, carrots) sautéed

1 meat hamburger (made with ground duck, salt and pepper) grilled or a small portion of flank steak grilled 1 plate (dessert) of grilled or sautéed vegetables

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