Fat-Burning Diet: Wipe off the last 3 kilos –

Sweat the top on belt or on a bike increases your heart rate, putting your body in the “fat burning zone”. But it’s not the only way to reach that level. Capable of stimulating energy expenditure, this diet also accelerates the reduction of stores in waist. Not only that: just like aerobic exercise, it prolongs this effect – ok, in a smoother way. The advantage is that you can combine the two things (diet and exercise) and have an even better result. The secret of the menu is to make the right choices: complex carbohydrates, lean protein and good fat.

“Another important measure is to consume these nutrients in adequate proportions”, explains Vanessa Franzen Leite, nutritionist from Porto Alegre. Next, check out these and other diet rules, how to season your food with pepper, so you can melt excess weight, even if it’s just the last 3 stubborn kilos – those hardest to eliminate!

Choose the right nutrients

prioritize the carbohydrate complex (whole grain bread, pasta, rice and granola, grains and cereals that are not very processed, roots such as sweet potatoes, yams and yams, greens, vegetables and fruits). Rich in fiber, it is more filling than simple carbohydrates from refined and industrialized products and, as it has a medium to low glycemic index, it prevents insulin spikes (a hormone that favors fat storage) and postpones hunger.

The protein must be slimthat is, coming from low-fat foods (fish, chicken, eggs, yogurt and skimmed cheese, whey protein, light soy-based drink and gelatin). And the fat needs to come from the good crowd (extra virgin olive oil, chestnuts, avocado, chia seeds and linseed). Good fat is also present in deep water fish such as tuna, salmon and sardines.

Adjust the proportions

Always assemble your plate with less carbohydrates (even prioritizing the complex) and more protein and fat, however, none of the three nutrients in excessive amounts. It is also important that they are always together – at breakfast, lunch, dinner and, when possible, intermediate snacks.

“Protein and fat encourage the body to enter the zone of Fat Burning. And the carbohydrate takes care of prolonging the time of this burning”, explains Vanessa. This explains why the diet recommends reducing the nutrient that guarantees energy, but considers it extremely important to keep it on the menu, preferably at every meal.

Respect the intervals between meals

Eat every three hours (maximum four) to maintain metabolism accelerated most of the time. This is another way to stimulate the organism to burn the excesses around the waist. Do you usually shorten this break? Careful! Eating less than two hours after your last meal, even if it’s a candy or chocolate, takes you out of the fat burning zone, impairing the effect of dietas the organism stops melting the stocks accumulated in the abdomen, thighs, breeches or butt.

Capriche in thermogenics

Season the grilled meats with pepper (dedo-de-maça, black pepper or chilli), grate ginger in salads, soup and add cinnamon to tea, yogurt and fruit. Finally, use these spices in savory dishes, drinks and desserts. They raise the body’s internal temperature and, with that, there goes a few more fatty ones.

Drink water

At least two liters (four 500 ml bottles) per day. With enough water, the liver performs its functions better, including metabolizing fat from food. And this contributes to the diet: wipe away those stubborn kilos!

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Menu

Breakfast

Option 1: 1 pot of light fruit yogurt (sprinkle cinnamon) + 1 slice of light whole wheat bread + with 1 tbsp. (dessert) light cottage cheese and 1 slice of turkey breast

Option 2: 1 glass (200 ml) of light soy-based drink with or without flavor + 1 thin slice of light cheese with 1 tbsp. (soup) diet jelly

Option 3: 1 pot of natural skimmed yogurt (sprinkle with cinnamon) + 1/2 papaya with 2 col. (soup) light granola

Morning snack

Option 1: 1 cup of light gelatin (or 1 box of light juice)

Option 2: 1 baked apple (or banana) (sprinkle with cinnamon)

Option 3: 1/2 papaya with grated ginger and lemon drops

Lunch

Option 1: green leaf salad (lettuce, arugula, watercress) + 2 col. (soup) pumpkin braised with finely chopped pepper + 2 tbsp. (soup) brown rice + 1 fillet (200 g) of fish (or lean meat/100g) grilled

Option 2: green leaf salad and grated raw zucchini + 2 sticks of wholemeal pasta with tomato sauce and finely chopped pepper + 1 fillet (150 g) of grilled chicken

Option 3: green leaf salads and tomato slices + 2 col. (soup) of vegetables (eggplant, zucchini) sautéed with finely chopped pepper + 2 tbsp. (soup) of brown rice + 1 small ladle of beans (or lentils) + omelette: made with 2 eggs and light cheese

afternoon snack 1

Option 1: fruit (6 strawberries, 1 orange, 1 peach, 1 slice of melon or watermelon)

Option 2: 1 cup light gelatin

Option 3: 1 cup (200 ml) coconut water or soothing juice (recipe below)

afternoon snack 2

Option 1: 1 pot of light fruit yogurt (sprinkle with cinnamon)

Option 2: 1 melted cheese with fibers (Polenguinho type)

Option 3: 2 col. (soup) of whey protein shaken with 1 glass (200 ml) of water (or 1 glass/200 ml of light soy-based drink with or without flavor)

To have lunch

Option 1: green leaf salad (lettuce, arugula, watercress) + 1 col. (soup) brown rice + claret with vegetables: omelet made with 4 egg whites, 1 egg yolk, chopped carrots and a little salt (or 1 chicken or lean beef burger)

Option 2: open sandwich – 1 slice of light whole wheat bread + 1 can of light tuna mixed with 1 tbsp. (soup) of light mayonnaise + 2 col. (soup) of selected vegetables and green leaves

Option 3: 1 bowl (bottom) of pumpkin soup with ginger and shredded chicken

Supper

Option 1: 1 cup whey protein mousse (recipe below)

Option 2: 2 walnuts (2 Brazil nuts or 4 almonds)

Option 3: 1 cup light gelatin or soothing juice (recipe below)

Revenues

whey mousse

Ingredients

. 2 col. (soup) skimmed milk powder

. 2 col. (soup) of whey protein chocolate or vanilla flavor

. Cold water (small amount)

Way of doing

Mix milk and whey. Add the water little by little until it reaches the consistency of a mousse. Take it to the freezer for just 10 minutes (if you keep it longer, it loses its creaminess).

Yields: 1 serving

Calories per serving: 120

soothing juice

Ingredients

. 1 large slice of chilled watermelon (seedless)

. 1/2 passion fruit

Way of doing

In the blender, beat the watermelon and passion fruit. Drink without straining.

Yield: 1 cup

Calories per serving: 110