Flat stomach diet eliminates 4 kg (or more!) in 30 days –

You’re closer than you think to swapping your tummy for a flat stomach. Just follow the diet that prevents the accumulation of fat and the muay thai class and you’ll melt the excesses.

the duo exercise and diet always makes you thin. But as the Flat Belly Project was created to help you flatten your abdomen, the menu brings combinations that facilitate this goal – that is, you lose weight and belly. So, get ready to make a habit of always putting your plate together with complex carbohydrates (whole grain rice, bread and pasta), lean protein (white cheese, chicken, fish and fat-free red meat) and good fat (salmon, tuna, olive oil extra virgin, seeds and nuts). “Combining these nutrients in the same dish, in adequate proportions, guarantees low-glycemic meals, avoiding spikes in blood sugar”, explains Suzana Bonumá, who prepared the diet in partnership with Juliana Tamashiro, both nutritionists at Food Coach, in São Paulo .

Result: the organism accumulates less fat and gets rid of the existing ones more easily. Hunger also goes away quickly and takes longer to come back. Greens, vegetables and fruits are important to complement the menu with vitamins that strengthen the immune system, ensuring that you follow the entire program without losing momentum and preserve your health. On Saturday and Sunday, the diet entitles you to some extra food (check it out in “Happy Weekend”). But, from Monday to Friday, assemble the meals as shown in the photos, choosing one option from each group. Thus, you consume about 1300 calories a day. And then you notice the flatter belly!

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Breakfast

To assemble the meals, choose one item from each group:

Complex carbohydrate + good fat

2 light toast with grains: 56 cal 1 col. (soup) of granola with chestnuts: 62 cal 1/2 cup. (tea) unsweetened whole grain cereal + 2 almonds: 63 cal 2 Swedish breads with linseed: 61 cal 4 mini cookies with Brazil nuts: 67 cal

lean protein

1 pot of light fruit yogurt or natural skimmed: 76 cal 1 cup. (tea) coffee with skimmed milk: 80 cal 2 col. (soup) of cottage cheese: 87 cal 5 slices of light turkey breast or lean ham: 67 cal 1 thick slice of ricotta: 87 cal

Fruit

10 large strawberries: 60 cal 1 col. (soup) unsweetened fruit jelly: 63 cal 1 thick slice of melon: 65 cal 1/3 papaya: 66 cal 1 medium slice of watermelon: 75 cal

Lunch

Raw and cooked vegetables guarantee fiber, vitamins and minerals.

good fat

1 col. (dessert) extra virgin olive oil + salt and lemon: 70 cal 1 ½ col. (soup) vinaigrette sauce: 78 cal 5 olives + 1 col. (dessert) flaxseed: 70 cal 2 walnuts: 70 cal

raw vegetable

1 plate (dessert) of arugula or watercress: 15 cal 5 tomato slices: 15 cal 2 col. (soup) beetroot or grated carrot: 15 cal 1 col. (soup) grated zucchini: 15 cal

cooked vegetable

2 col. (soup) of creamed spinach: 96 cal 1 dish (dessert) of broccoli or sauteed cauliflower: 80 cal 3 col. (soup) braised kale: 82 cal 4 col. (soup) of braised pumpkin: 80 cal

lean protein

1 medium fillet (120 g) of grilled salmon: 167 cal 1 fillet (120 g) of chicken in mustard sauce: 186 cal 1 soy burger (80 g) grilled: 188 cal 4 small chicken meatballs: 160 cal

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complex carbohydrate

3 col. (soup) of rice 7 cereals: 154 cal 3 col. (soup) whole fusilli with sugo: 212 cal 4 col. (soup) cooked grain quinoa: 166 cal 4 col. Moroccan couscous (soup): 193 cal

Morning and afternoon snack

In the first snack, between breakfast and lunch, combine a fruit with a carbohydrate option. In the second, between lunch and dinner, add a protein or fat option.

Fruit

4 apricots: 86 cal 1 medium apple: 84 cal 1 medium pear: 80 cal 3/4 cup. (tea) of fruit salad: 90 cal

complex carbohydrate

1 col. (soup) light granola: 72 cal 2 col. (soup) fiber cereal (All Bran type): 70 cal 1 thin slice of plain wholemeal cake: 90 cal 4 wholemeal salty crackers without filling: 70 cal

lean protein

1 glass (200 ml) of soy milk: 82 cal 2 light processed cheese (Polenguinho type): 70 cal 1 medium slice of white cheese: 79 cal 1/2 protein bar: 80 cal

good fat

2 Brazil nuts: 70 cal 12 almonds: 67 cal 1 col. (soup) toasted soy (snack type): 69 cal 2 sesame and linseed bars: 80 cal

To have lunch

At night, the carbohydrate portion is smaller, but it is still important.

cooked vegetable

1 saucer (tea) of braised green beans: 45 cal 5 grilled asparagus: 50 cal 1 plate (bottom) of vegetable soup: 60 cal Mushrooms (150 g) sautéed with soy sauce: 57 cal

lean protein

1 serving of chicken (120 g) stew: 211 cal 1 serving (100 g) of beef minced meat sautéed with tomato and leek: 234 cal 1 serving (100 g) of checkered chicken: 228 cal 1 medium fillet (120 g) ) of salmon with passion fruit sauce: 230 cal

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raw vegetable

1 dish (dessert) of red lettuce, tomato and heart of palm: 25 cal 1 dish (dessert) of arugula and watercress: 16 cal 1 dish (dessert) of Swiss chard: 16 cal 1 dish (dessert) of kale: 16 cal

complex carbohydrate

1 medium wholemeal tortilla (Rap 10 type): 100 cal 1 col. (soup) of whole natural crouton: 90 cal 1/2 ladle of cooked lentils: 93 cal 3 col. (soup) cooked chickpeas: 90 cal

good fat

1 col. (soup) vinaigrette sauce: 45 cal 1 col. (tea) extra virgin olive oil + salt and lemon: 42 cal 1 col. (dessert) sunflower seed: 48 cal 1 col. (dessert) flaxseed: 50 cal

Happy weekend

The ideal is to keep the diet on Saturday and Sunday. But you are entitled to an extra 350 calories (total for both days). In this list, any of the suggestions have this value – or come close!

Sandwich

1 plain grilled hamburger (150 g) 1 hot dog (135 g) 1 ½ grilled cheese (150 g)

snack

1 medium portion (125 g) of fries 6 onion rings (40 g) 4 mini pastries (35 g)

Drink

3 glasses (410 ml) red wine or prosecco 1 glass (150 ml) lemon caipirinha with sweetener 2 ½ cans (810 ml) beer

Chocolate

1/2 tablet (63 g) with milk 2/3 of the tablet (67 g) with 70% cocoa 4 bonbons (Alpine type)

Ice cream

7 lemon popsicles 3 medium scoops of cream ice cream 1 pot (485 g) of yogurt ice cream (Yogo Molico type)

Sweet

1 small slice (75 g) of covered and stuffed chocolate cake 6 medium brigadeiros (15 g each) 6 col. (soup) of creamy guava paste