Menu of the new Weight Watchers method to lose 4 kg –

Neither points nor calories. The Express method, which guaranteed Weight Watchers the title of Best Diet for Fast Weight Loss, last year, allows you to eat as much as you like, without worrying about the quantity. And even so, lose 1 kilo a week. But for it to work, you need to commit to putting together every meal (from breakfast to dinner) with only the items on a specific list of foods considered “full” – natural options that fill you up easily.

But do you know what else earned points (ops!) to the method? The ease of being put into practice – in fact, the name Express comes from that. “It can be followed even by those who have the habit of eating close to work every day, since full foods are found in restaurants by the kilo and in fast-foods with a healthy footprint”, says the nutritionist Matheus Motta, from Vigilantes do Peso, in Rio de Janeiro. Result: greater adherence to the diet.

See also: Dash: menu and strategies to adopt the diet

The scale also seems to respond better. A survey by Weight Watchers (creator of Vigilantes) showed: fans who joined Express lost 15% more weight.

And in those days when only one hamburger will be able to bring happiness? Don’t be intimidated: eat! In this case, ProPontos comes into effect – the Vigilantes system in which foods and drinks receive a score according to their nutritional value (amount of protein, carbohydrate, fiber and fat) and their impact on health. Respect the allowed daily quota for your weight, height and age and, the next day, go back to the list of full items.

In the beginning, you might want help putting meals together. take a look at menu (below) prepared by nutritionist Motta, but only do this if you want to. Freedom of choice is the keyword at Express, remember? By putting together your own selection, you will feel empowered, in control of your weight loss. Just don’t forget to keep the list of allowed foods close at hand!

FULL FOODS

Eat without worrying about scoring points.

– (MarianVejcik/Thinkstock/Getty Images)

FRUITS
Pineapple, banana, apple, mango, watermelon, strawberry, pear, grape.

Not included: avocado, açaí, plantain, coconut and dried fruit.

VEGETABLES
Lettuce, potato, beetroot, broccoli, carrot, kale, spinach, tomato.

Not included: french fries, olives, dried tomatoes in oil.

WHOLE GRAINS AND CEREALS
Brown rice, oats, pearl barley, cornmeal, whole grain pasta, quinoa, semolina. wheat (Moroccan couscous), wheat

Not included: white or fried rice, non-wholemeal pasta.

DAIRY PRODUCTS AND SUBSTITUTES
Sugar-free soy-based drink, skimmed yogurt, skimmed milk, fresh Minas cheese, 0% fat cottage, tofu.

Do not enter: skimmed condensed milk, whole yogurt.

LEAN PROTEINS
Lean meats (beef sirloin, pork rump and tenderloin, chicken breast (boneless and skinless), white fish and most seafood, egg, beans, chickpeas, light turkey blanquet.

Not included: canned fish in oil, breaded meat or fish, sausage, nuggets, salami.

EXPRESS MENU

That’s right: there are no stipulated amounts. The menu only includes full foods – those you can eat until you feel sick. satisfied.

Day 1

BREAKFAST
• Overnight oats: in a glass pot, make layers of oats, natural skimmed yogurt and red fruits. Cover and leave in the fridge the night before.

LUNCH
• Codfish with roasted vegetables

AFTERNOON SNACK
• Corn cooked and seasoned with 1 pinch of salt and fine herbs
• Fruit (watermelon)

TO HAVE LUNCH
• Steamed broccoli
• Rice 7 grains
• Pinto beans
• Meat (lean) cooked with carrots

EXTRA SNACK
• Light toast with cottage cheese and strawberries
• Tea with mint

Day 2

BREAKFAST
• Rolled oats cooked with skimmed milk and cinnamon
• Fruit (apple or pear)

LUNCH
• Fusilli with tomato chicken and roasted vegetables

INGREDIENTS
• 1/3 cup. (tea) chopped cherry tomato
• 1/3 cup. (tea) chopped zucchini
• 1/3 cup. (tea) broccoli
• 1/4 cup. (tea) fat-free tomato sauce
• 1 fillet (100 g) of cooked and sliced ​​chicken breast
in cubes
• 1 cup. (tea) wholegrain fusilli cooked al dente

WAY OF DOING
In a pan, cook the tomato, zucchini and broccoli for 5 minutes. Add the tomato sauce, the chicken and the fusilli. Warm up for 1 minute. Serve immediately.

Yields: 1 serving.

AFTERNOON SNACK
• Light wholemeal bread with light turkey blanquet and fat-free Minas cheese
• Orange fruit)

TO HAVE LUNCH
• Omelette with chopped tomatoes, spinach and chives

EXTRA SNACK
• Mashed banana with cinnamon

And more: Menu to gain muscle mass and conquer a hard body

Day 3

BREAKFAST
• Sweet potato pancake with cottage cheese and fruit

LUNCH
• Colorful salad: light tuna + cooked quinoa + cherry tomatoes + grated carrots and beets + chopped cabbage + 1 tbsp. (coffee) of extra virgin olive oil + 1 col.
(coffee) of shoyu light

AFTERNOON SNACK
• Creamy red fruit gelatin

INGREDIENTS
• 1/2 cup. (tea) of red fruits
• 5 fruit tea bags (strawberry, fruit
red…)
• 3 cups (600 ml) of boiling water
• 1 box of strawberry-flavored diet gelatin
or raspberry

CREAM
• 1/4 cup. (tea) strawberry
• 2/3 cup. (tea) curd with sweetener
• 1 col. (coffee) vanilla essence (optional)

WAY OF DOING
Distribute the berries in four glasses. Immerse the sachets in the water and smother for 30 minutes. Remove the sachets and mix the already prepared gelatin according to the package instructions. Place over the fruits and take to the fridge to harden. To make the cream, process the strawberries and sift them. Mix the curd and vanilla. Place over the gelatin and decorate with the strawberry.

Yields: 4 servings.

JANTAR
• Zucchini spaghetti with Bolognese sauce
• Lettuce, tomato, cucumber and onion salad

EXTRA SNACK
• Vegetable sticks with 0% fat cottage cheese

meal with reflection

Having freedom to eat is wonderful, but do it with conscience. The Express program encourages you to really pay attention to your plate! Something very good happens: you are satisfied with much less and lose weight faster! See more guidelines:

• Put only an amount of food enough to be satisfied, and avoid repeating.

• Halfway through the meal, reflect on your feelings. If it’s already fine, stop eating. Otherwise, keep going and watch for satiety signals (they appear 20 minutes after the first bite).

• Even if you don’t need to count points, write down what you consume – it helps to do choices more aware.