Notas Diet: the method that helped Fátima Bernardes lose 7 kg –

“I like Dieta das Notas because I manage the menu myself”, says Fátima Bernardes – our April cover that goes to newsstands on the 13th (we’re counting down!).

Created in the 1990s by Rio de Janeiro endocrinologist Guilherme de Azevedo Ribeiro, the diet includes everything you like – even chocolate, as long as you do not exceed the recommended daily amount for your height, age and frequency of physical activity (see below in the table). Notes X Height).

If you measure 1.60 meters, are between 30 and 50 years old and exercise three to four times a week, for example, you can consume 550 notes (the equivalent of 1100 calories) in the weight loss phase and around 750 in maintenance. If you extrapolate, make up for it the next day – it’s the same system as the points diet.

The adaptation for notes was made by Guilherme, who also reduced the number of foods on the tables. “The objective is to prevent people from getting lost when assembling the plate”, he explains. In the book Cardápios Nota 10, the second published by the doctor (the first was Dieta Nota 10), by the publisher Bertrand Brasil, foods also receive stars according to the frequency with which they deserve to be consumed. The function is that you include more healthy options in the diet.

Six (maximum number of stars)

These are foods you can eat every day. They are low in calories; important amount of vitamins and minerals; carbohydrate, protein or good fat (or with a balanced proportion between these nutrients); in addition to being free of trans fat, preservatives, dyes and additives.

One (minimum number of stars)

Here, most foods are high in calories and saturated fat. They don’t need to be cut out of the diet, but it’s good to enter the plate only once a week.

The food stars

They indicate how many times each item should appear on the menu.

six times/week

five times/week

four times/week

three times/week

twice/week

once/week

GRADES X HEIGHT

Women

(between 20 and 50 years*)

Up to 1.60 meters – 450 bills

From 1.61 to 1.70 meters – 500 bills

Above 1.71 meters – 550 grade

*From the age of 50, everyone must reduce 50 notes from the total allowed per day.

Men

(between 20 and 50 years old)

Up to 1.70 meters – 600 bills

From 1.71 to 1.80 meters – 650 notes

Above 1.80 meters – 700 notes

The rating table for women is different, because men need more energy because of their faster metabolism. They can also consume 50 more points if they have an active life (they exercise from 3 X per week).

MENU (um healthy day with 550 banknotes)

Breakfast (80 notes)

1 diet fruit yogurt (30 bills)

2 boiled eggs (50 bills)

Lunch (120 notes)

1 medium chicken fillet (50 notes)

2 col. (soup) brown rice (35 notes)

2 col. (soup) of beans (25 notes)

Steamed cauliflower and broccoli (optional)

3 col. (soup) carrot (10 notes)

Snack (50 notes)

Small vegetable quiche (50 bills)

Diet tea (optional)

Dinner (260 notes)

2 medium boiled potatoes (70 notes)

2 col. (soup) of light cottage cheese (60 notes)

4 col. (soup) of tuna (100 notes)

Watercress Salad with Tomato (optional)

4 col. (soup) heart of palm (15 notes),

4 col. (soup) cooked green beans (15 notes)

Supper (50 notes)

1 cup (240 ml) coconut water (15 notes)

3 dried apricots (10 notes)

FOOD NOTES

6 stars

Carrot or hearts of palm Pumpkin puree without milk or butter Watercress, artichokes, broccoli, onions, kale, spinach, lemon or tomatoes (optional)

5 stars

Pineapple (2 medium slices, 25 notes) Banana (1 medium, 25 notes) Peas, lentils or beans (2 tablespoons, 25 notes) Orange (1 medium, 25 notes) Papaya (1 small slice, 25 notes) Apple (1 small, 25 notes) Soy (1 large steak, 35 notes)

4 stars

Açaí Avocado White or brown rice Tapioca/pancake without filling (1 unit, 35 notes) Oats, quinoa, linseed Olive oil Chicken (1 medium fillet, 50 notes) Skimmed yogurt (1 pot, 35 notes) Skimmed milk Nuts Wholemeal bread (1 slice, 30 banknotes) Baked or grilled fish (1 medium portion 100 g, 50 banknotes) Orange juice (1 small glass/130 ml, 25 banknotes)

3 stars

Green olives Shrimp Red meat (1 medium fillet, 50 notes) Pie (1 unit, 90 notes) Guava (1 medium slice, 40 notes) Boiled pasta Fruit popsicle (1 unit, 40 notes) White cheese (1 thick slice, 60 notes) notes) Diet soft drink (at will) Diet ice cream (1 glass, 40 notes) Wine (1 glass, 60 notes)

2 stars

Brigadeiro (1 unit, 50 notes) Cheeseburger (1 unit, 170 notes) Milk chocolate (30 g bar, 100 notes) Farofa Sausage (1 small unit, 50 notes) Cheese bread (2 medium units, 85 notes) Pizza (1 medium piece, 90 notes) Popcorn (1 bag, 45 notes) Milk pudding (1 medium slice, 115 notes) Gorgonzola cheese (1 medium slice, 60 notes)

1 star

White sugar French fries Bacon (1/2 thin slice, 25 notes) Chocolate-filled biscuit (3 units, 100 notes) Chantilly Milk cream Condensed milk Fried pastry (1 unit, 115 notes) Mashed potatoes Soda Soda (2 small , 40 notes)