Lactose-free diet to lose 4 kilos in 15 days –

you love milk and never noticed symptoms of intolerance? All good. The idea is that you only take a break from an item capable of provoking inflammation. In the case of this food, there is more than one substance with this potential – both the sugar (lactose) and milk proteins (beta-lactoglobulin and casein) can make your body more vulnerable to weight gain.

Another symptom that you don’t do well with lactose is a bloated belly. Worse: it is usually accompanied by gastric discomfort and excess gas. So, willing to see how your organism behaves without cow’s milk? “But for the positive effects to appear soon, it is also important to suspend the consumption of butter, cheese and other dairy foods”, warns Daniela Jobst, from Clínica Jobst, São Paulo.

To replace them, the nutritionist recommends milk soy, rice or almond. And don’t worry about calcium: the menu includes dark leafy greens, almond, sesame seed and tofu (soy cheese), which also offer a good dose of this mineral. Furthermore, there is no lack carbohydrates whole grains, lean proteins and good fats. You lose weight by eating right and not missing milk.

– (sorrapong/Thinkstock/Getty Images)

lactose-free menu

BREAKFAST

Option 1

1 cup. herbal tea (green, white, hibiscus, mint) 1 cup. (tea) of salad fruits with 1 col. (dessert) of crushed linseed and 1 col. (dessert) honey

Option 2

1 cup (200 ml) soy (or rice or almond) milk 1 slice of whole grain bread with 1 slice of light turkey breast

Option 3

1 cup (200 ml) of orange juice beaten with 1 fresh cabbage leaf (without the stalk) 1 slice of wholemeal bread with 1 egg stirred

Option 4

1 pot of yogurt of soy with 1 col. (soup) crushed flaxseed flour 1 wholemeal toast with tofu pate (see recipe below)

MORNING SNACK

Option 1

1 serving of fruit (1 banana1 medium slice of pineapple, 1 guava) 2 almonds

Option 2

Mix of dried fruits: 1 apricot + 1 Brazil nut + 1 almond

Option 3

1 pot of soy yogurt

Option 4

1 bar of seeds (sesame, linseed)

LUNCH

Option 1

2 col. (soup of rice whole grain 1 medium bean shell 1 medium fillet of meat lean (rump, duckling, filet mignon) grilled 1 cup. (tea) steamed broccoli

Option 2

Dark green leaf salad (cabbage, watercress, arugula) as desired with 2 col. (soup) grated raw carrot and 2 olives seasoned with 1 col. (dessert) olive oil, little salt, lemon 2 col. (soup) brown rice (or 7-grain rice) 1 medium ladle of Lentil
1 medium grilled chicken fillet with herbs (rosemary, chives, parsley)

Option 3

1 tong spaghetti wholemeal with tomato and basil sauce 1 medium piece of baked, boiled or grilled fish with herbs (rosemary, parsley, chives)

Option 4

Mixed salad of dark green leaves, tomato and cooked cauliflower seasoned with 1 tbsp. (dessert) of olive oil, a little salt and lemon 1 beef burger (or chicken or grain burger: soy, quinoa, lentil) 2 col. (soup) cassava puree with carrots or yams 2 col. (soup) of peas stewed with onion and tomato

AFTERNOON SNACK

Option 1

1 cup of gelatin grapefruit (preferably agar-agar gelatin – available in health food stores)

Option 2

4 col. (soup of avocado with lemon and sweetener (optional)

– (Natalia Bulatova/Thinkstock/Getty Images)

Option 3

1 serving of fruit (2 kiwis, 2 plums, 1 tangerine)

Option 4

1 seed bar (sesame, linseed)

TO HAVE LUNCH

Option 1

Salad of green leaves, cucumber and tomato at will with 2 olives seasoned with 1 tbsp. (dessert) olive oil, a little salt and lemon 1 medium slice of roast beef with mustard sauce (optional)

Option 2

Green leaf salad with 1 thin slice of avocado cut into half moons and tomato seasoned with 1 tbsp. (dessert) olive oil, a little salt and lemon 1 medium fillet of fish grilled or roasted with lemon and herbs

Option 3

1 medium fillet of lean red meat (rump, duckling, filet mignon) grilled 3 col. (soup of paris mushroom (shiitake or shiimeji) sautéed with onion and light soy sauce

Option 4

Tomato Soup (see recipe below)

SUPPER

Option 1

Option 2

Option 3

1 small wholemeal cookie

Option 4

1 fruit (apple, kiwi, plum)

Tip: Drink it water and tea (green, mint, hibiscus) freely between meals and a maximum of three small cups of unsweetened coffee.

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Tofu and basil pate recipe

Ingredients

1 cup. (tea) of soft tofu (it’s softer) 5 col. (soup) olive oil 1 cup. (tea) finely chopped basil 1 col. (coffee) curry powder (optional) Salt to taste

Way of doing

Mash the tofu well with a fork and, little by little, add the oil, stirring until it forms a homogeneous paste. Add basil, curry and salt. Keep in the fridge with a little olive oil on top.

Yields: 15 tablespoons Calories per tablespoon: 20

tomato soup recipe

Ingredients

2 col. (soup) olive oil 1 clove of minced garlic 1.5 kg skinless and seedless tomato, cut into cubes 1/2 liter of hot water Salt and black pepper to taste 3 col. (soup) fresh basil, chopped

Way of doing

In a pan, heat the oil and sauté the garlic and add the tomato. Let it cook on low heat for 30 minutes. Add the water and cook for another 10 minutes. Add salt, pepper and basil and turn off the heat. Consume then.

Yields: 3 servings Calories per serving: 140

*Article originally published in November 2011.