Menu to lose weight, deflate and kill the craving for sweets –

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Do you want to start the year with a stimulus to change your lifestyle? We help you. Nutritionist Vanessa Leite, from Rio Grande do Sul, has prepared a menu that promises to give you quite a push to reach your goals. “It has little gluten and lactose, in addition to precise proportions of carbohydrate, protein and fat”, says Vanessa.

if you want lose weight fast, the menu is also a great option. With 1500 calories, you can eliminate up to 3 kilos in 15 days. To achieve this result, the idea is to eat 33% of lean protein, 31% of healthy fat and only 36% of carbohydrates – always integral and, generally, in the first meals of the day.

Ideally, use a food scale. If you don’t have it, follow the household measures, but don’t eat anything too much or too little – ginger, cinnamon and pepper, for example, accelerate the metabolism and should not fall out of your menu. The nutritionist also included foods with the power to reduce swelling and ease the craving for sweets. Finally, all for diet succeed!

Just a warning: do not extend the restriction on your own. After the 15 days, look for a nutritionist. “He must change the proportions of carbohydrate, protein and fat to give the organism a new stimulus”, recommends Vanessa Leite. In addition, it prevents you from being lacking in nutrients (this is not valid!).

Check out the menu below:

Breakfast

Option 1

Sweet pancake
1 cup. (tea) of black coffee sprinkled with cinnamon

Option 2

30 g (3 units) brown rice cracker Omelet: 130 g (2 units) egg + 11 g egg white (3 units), pepper and green leaves (spinach, mustard) 1 cup. green tea with ginger

Option 3

70 g (3 tablespoons) cooked or roasted sweet potato 100 g (4 tablespoons) shredded chicken with curry 1 cup (200 ml) lemon water

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Morning snack

Option 1

150 g (3 thin slices) pineapple with grated ginger and cinnamon powder

Option 2

150 g (approximately 1/2 unit) papaya with lemon squeezed on top

Option 3

130 g (1 medium unit) cooked apple with cinnamon

Lunch

Option 1

Green leaf salad as desired 100 g (4 tbsp/soup) vegetables (suggestion: asparagus with cooked carrots and pepper) 4 g (1/2 tbsp/soup) extra virgin olive oil 100 g (4 tbsp/soup) of boiled or roasted sweet potato 100 g (1 medium fillet) of grilled lean meat – only 2 times a week; on other days, prefer 200 g (2 small fillets) of fish or 150 g (large fillet) of grilled chicken or 220 g (1 cup/tea) of cooked beans with bay leaf

Option 2

Green leaf salad at will 100 g (4 tbsp/soup) vegetables (suggestion: steamed broccoli with raw tomato) 7 g (1/2 tbsp/soup) unsalted flaked almonds 100 g (4 tbsp/soup) soup) of black rice with leek 200 g (1 large fillet) of grilled tilapia with rosemary

Option 3

Green leaf salad as desired 100 g (4 tbsp./soup) vegetables (suggestion: steamed cauliflower with grated raw beetroot) 4 g (1/2 tbsp./soup) extra virgin olive oil 100 g (4 tbsp. /soup) cassava puree with mustard seed 150 g (4 tbsp./soup) shredded chicken with curry

afternoon snack 1

Option 1

15 g (5 whole units) walnuts

Option 2

20 g (5 units) of Brazil nuts

Option 3

15 g (1 tbsp./soup) of unsalted flaked almonds

afternoon snack 2

Option 1

50 g (2 tbsp./soup) cooked or roasted sweet potato 75 g (3 tbsp./soup) shredded chicken with rosemary

Option 2

90 g (1 unit) mashed banana with cinnamon 65 g (1 unit) boiled egg with pepper 200 ml (1 cup/tea) yerba mate tea (optional)

Option 3

150 g (5 tbsp./soup) of red fruits 180 g (1 small pot) of light yogurt with cinnamon and aniseed

To have lunch

Option 1

Green leaf salad as desired 100 g (4 tbsp/soup) vegetables (suggestion: zucchini with pepper and mustard seed) 2 g (1 drizzle) of extra virgin olive oil 200 g (2 small fillets) of tilapia baked with tomato and basil

Option 2

Green leaf salad at will 100 g (4 tablespoons) vegetables (suggestion: steamed pumpkin with parsley) 2 g (1 tbsp) extra virgin olive oil 250 ml (8 units) cooked egg white with tomato and spinach

Option 3

Green leaf salad at will 100 g (4 tablespoons) of vegetables (suggestion: eggplant and zucchini grilled with pepper) 100 g (1 medium fillet) of fresh tuna, seared with black pepper, thyme and 5 g (1/2 tbsp./soup) of sesame

Supper

Option 1

150 ml (4 units) of liquid egg white

Option 2

65 g (1 egg) boiled egg

Option 3

25 g (1 scoop) of whey protein shaken with water