Flat belly: 1500 calorie menu –

Here you have options for all meals, based on lean ingredients, prepared by nutritionist Fernanda Furmankiewicz. On average, the menu has 1500 calories a day. You will eat six times a day, interspersing snacks between main meals and including a light supper before going to bed. Smaller meals, eaten every three hours, do not overload the organism, accelerate metabolism – which contributes to fat burning – and prevent you from starving and overdoing the portions”, says Fernanda, who gives one more piece of advice : “At night, the ideal is to avoid eating pasta, rice and bread, as there will be no time to spend energy before going to sleep. Thus, you do not run the risk of this type of carbohydrate ending up stored in the form of fat”.

green light for

· Wholegrain breads and rice

· Whole grains and legumes

· Lean proteins

· Vegetables and vegetables

· Fruits

red light for

· Candy

· Food prepared with refined flour

· White rice and white pasta

· Soft drinks

can’t miss

complex carbohydrates: Carbohydrates are often blamed when the scales turn against us. However, it should not be missing from a diet aimed at burning fat and defining the abdomen. Why? In addition to being an important source of energy, it is essential in a healthy diet. Knowing how to choose which carbohydrates to include in the diet defines the difference between getting in shape or accumulating fat. Complex carbohydrates, found in vegetables, cereals, pasta and wholemeal flours, are absorbed by the body slowly and gradually and provide long-lasting energy and a feeling of satiety. Simple carbohydrates, present in sweets and foods prepared with white flour, such as cakes and pasta, have the opposite effect, which are quickly metabolized and provide a short energy peak. Result: you soon feel hungry again.

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lean proteins: the main function of protein is to build tissue, including muscle. Therefore, those who train in search of a dry and defined body need to consume lean proteins of high biological value, such as those found in lean red meat, chicken and turkey breast, fish, eggs, skimmed milk and yogurt. But no exaggeration. If ingested in excess, the protein that is not used becomes fat, which will be deposited in the… well, you know where.

Fiber, vitamins and minerals: good sources of these fundamental nutrients are fruits and vegetables, which must be present every day in the diet. The combination of these foods helps maintain weight and prevents a number of diseases. Vitamins and minerals are essential for the body’s metabolic processes. Fiber makes you feel fuller, which can help control your appetite.

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Breakfast

Option 1: 1/2 papaya blended with 1 glass of skimmed milk + 2 slices of light wholemeal bread with + 1 slice of ricotta and 1 tbsp. (tea) honey

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Option 2: 1 cup. (tea) of coffee with skimmed milk + 1 wholemeal French bread or 1 crumbless French bread with 1 soft-boiled or scrambled egg + 1 apple

Option 3: 1 pot of natural skimmed yogurt mixed with 2 col. (soup) whole grain without sugar and 6 strawberries

Morning snack

Option 1: 1 sliced banana mixed with 1 col. (soup) rolled oats

Option 2: 1 pot of natural skimmed yogurt with + 1 col. (soup) diet granola

Option 3: 1 serving of functional mix: 1 chopped Brazil nut + 1 tbsp. (soup) unsalted sunflower seed + 1 chopped dried apricot + 1 tablespoon of raisins

Lunch**

Option 1: 1 plate of lettuce, tomato and grated carrot salad + 2 col. (soup) filled with brown rice + 2 slices of breast or roasted lizard + 3 broccoli branches + dessert (1 slice of watermelon)

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Option 2: 1 plate of green salad + 2 col. (soup) filled with rice + 7 grains or whole grains + 1 grilled chicken fillet + 1 saucer of braised zucchini + dessert (1 slice of pineapple)

Option 3: 1 plate of arugula, American lettuce and tomato salad + 1 grilled fish fillet + 2 col. (soup) mashed potatoes + 1 portion of sautéed spinach + dessert (1 tangerine)

Afternoon snack

Option 1: 2 wholemeal toast with 2 col. (soup) of light cottage cheese and 2 col. (tea) strawberry or raspberry jelly diet

Option 2: 2 slices of light whole wheat bread with 1 slice of white cheese + 2 slices of smoked turkey breast, tomato and lettuce

Option 3: 1 pot of natural skimmed yogurt mixed with + 1 prune and 2 col. (soup) light granola

To have lunch**

Option 1: 1 dessert plate of caprese salad (tomato and buffalo mozzarella in slices or white cheese in cubes and basil leaves) + 1 grilled fish fillet

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Option 2: 1 plate of green salad + 1 omelet made with 1 whole egg + 1 egg white + 3 slices of turkey breast and chopped tomato

Option 3: 1 plate of salad leaves, tomatoes, carrots, hearts of palm and celery or other vegetables of your choice + 1 eggplant stuffed with ground beef