Olive oil diet: -4kg in 15 days –

Nobody expected this one: olive oil helps eliminate the belly! Contradictory? Yes, if you evaluate this food only on the calorie side – 9 in each gram. It is quite a lot, as with all other fats. But recent scientific studies guarantee that the oil extracted from olives has an incredible amount of good fat, in addition to powerful antioxidants. Here begins the relationship between olive oil and your waistline – thinner, of course!

Diets rich in monounsaturated fats (such as those present in olive oil), compared to diets rich in carbohydrates or saturated fat, modify the distribution of body fat, favoring less accumulation in the abdominal region. How it happens: olive oil has the power to reduce the speed of digestion of food and, consequently, lowers the glycemic index of the meal. Even if you devour a plate of pasta, the sugar spike becomes smaller. That is, this good oil decreases the concentration of glucose in the blood and the production of insulin – that hormone that, in excess, contributes to fat stores right there, in the abdomen. When consumed frequently, olive oil offers more benefits: it keeps other hormones in balance, such as adponectin, capable of retracting the belly. “Produced by fat cells at adequate levels (neither below nor above what is needed), adponectin reduces the risk of insulin resistance – a disorder that increases the body’s tendency to accumulate visceral and abdominal fat. Or to develop more serious problems, such as diabetes”, explains endocrinologist Filippo Pedrinola, from São Paulo. There’s more: “Olive oil, like all fat, stimulates satiety hormones”, adds nutrition consultant Alfredo Galebe, from São Paulo. It means that, in a meal where this oil is present, you tend to eat less.

How much to consume?

A study, this time published in the British Journal of Nutrition, pointed out the ideal amount for you to obtain the benefits of olive oil: two tablespoons (or two and a half dessert spoons or five teaspoons) per day. But high there! “It is important to combine it with a balanced diet”, advises nutritionist Patrícia Bertolucci, from Clínica do Movimento, in São Paulo. And, if the goal is to lose weight, the calories (about 70 in a tablespoon) must be factored into the menu. You only have to gain from these changes: olive oil gives more flavor, aroma and texture to food. Enjoy!

extra quality

If olive oil is good, extra virgin is even better. With a superior concentration of vitamin E and polyphenols (more than 40 different types), it bravely fights free radicals. In addition, the anti-inflammatory action of this golden liquid decreases the levels and oxidation of bad cholesterol, LDL, protecting the heart. Several studies have shown other powers: combating diabetes and osteoporosis. Would you rather not think about illness? Okay, the antioxidants in olive oil keep cells and skin looking younger.

More flavor in the diet, less inches on the waist

To facilitate weight loss, olive oil should be part of a 1200-calorie menu like this one, created by nutritionist Patrícia Bertolucci. After a week, repeat the menu to lose 4 kilos (or more!) in 15 days.

Day 1
Breakfast: 1 cup. (tea) of skimmed milk with coffee (or light chocolate) + 1 slice of light whole wheat bread with 2 slices of light turkey breast and 1 col. (tea) olive oil + ½ papaya

Morning snack: 1 thick slice of Minas cheese

Lunch: lettuce salad, arugula, tomato and 3 olives seasoned with salt, lemon and 1 tbsp. (dessert) olive oil + 2 col. (soup) rice (whole grain, preferably) + 2 col. (soup) of beans + 1 medium grilled chicken fillet + 1 cup. (tea) steamed broccoli (if you want fruit for dessert, cut the rice and beans in half)

Afternoon snack: 2 light toast with 2 col. (soup) of cottage and 1 col. (tea) olive oil

To have lunch: lettuce, endive and cucumber salad seasoned with salt, lemon and 1 tbsp. (dessert) olive oil + 1 large fillet of sole and steamed tomato + 1 portion of fruit (1 slice of pineapple or 1 peach)

Day 2
Breakfast: 1 glass (300 ml) of melon juice + 1 thin flatbread with 1 col. (soup) of fresh ricotta with 2 chopped olives and seasoned with salt, parsley and 1 col. (tea) olive oil

Morning snack: 1 serving of fruit (2 kiwis or 2 fresh plums or 1 apple or 1 pear)

Lunch: lettuce, watercress and fennel salad seasoned with salt, lemon and 1 tbsp. (soup) olive oil + 2 col. (soup) rice (whole grain, preferably) + 2 col. (soup) of lentil + 4 col. (soup) ground beef + 1 cup. (tea) steamed pumpkin (if you want fruit for dessert, reduce the rice and lentils by half)

Afternoon snack: 6 walnuts (or 10 raw almonds)

To have lunch: chard and tomato salad seasoned with salt, lemon and 1 tbsp. (dessert) olive oil + 2 col. (soup) of rice 7 cereals (or whole) + 1 small piece of grilled salmon

Day 3
Breakfast: 1 glass (200 ml) of passion fruit juice with sweetener + 2 light wholemeal biscuits (or 2 light wholemeal toast) with 2 slices of turkey blanquet, 2 tbsp. (soup) of cottage and 1 col. (tea) olive oil + 1 fruit (peach, apple or pear)

Morning snack: 2 Polenguinhos Light

Lunch: lettuce, radicchio (or arugula) and carrot salad seasoned with salt, lemon and 1 tbsp. (tea) olive oil + 4 col. (soup) diced chicken breast cooked with tomato + 3 small potatoes roasted with salt and 1 col. (tea) olive oil + 1 cup. (tea) of steamed pods + 1 portion of fruit (2 figs or 1 kiwi)

Afternoon snack: 1 light cereal bar + 1 pot of light fruit yogurt

To have lunch: lettuce and heart of palm salad seasoned with salt, lemon and 1 tbsp. (soup) of olive oil + 1 medium piece of whiting (or dogfish) steamed with tomato and onion + 1 portion of fruit (1 slice of pineapple or 1 peach)

Day 4
Breakfast: 1 glass (200 ml) of orange juice beaten with 1 piece of beetroot + 2 slices of bread with light grains (or light wholemeal) with 2 thin slices of light mozzarella, 2 slices of tomato, oregano and 1 tbsp. (tea) olive oil

Morning snack: 1 serving of fruit (1 peach or 1 pear or 1 apple)

Lunch: lettuce, cabbage and tomato salad seasoned with salt, lemon and 1 tbsp. (soup) olive oil + 2 col. (soup) rice (whole grain, preferably) + 2 col. (soup) of beans (or lentils) + 1 medium rolê steak (if you want fruit for dessert, cut the rice and beans in half)

Afternoon snack: 1 portion of fruit (½ mango or ½ papaya or 10 grapes) + 1 pot of natural skimmed yogurt (if you want, use sweetener)

To have lunch: lettuce, arugula and cherry tomato salad seasoned with salt, lemon and 1 tbsp. (dessert) olive oil + 1 medium grilled chicken fillet + 2 col. (soup) steamed fresh peas (or dessert: 1 banana roasted with cinnamon)

Day 5
Breakfast: 1 cup. (tea) skimmed milk with coffee (or light chocolate) + 1 slice of light wholemeal bread with 1 col. (dessert) of cottage and 1 col. (tea) olive oil + 1 guava

Morning snack: 1 serving of fruit (2 fresh plums or 1 apple)

Lunch: lettuce and arugula salad seasoned with salt, lemon and 1 tbsp. (dessert) olive oil + 1 fish fillet (whiting, sole or tuna) grilled + 2 col. (soup) rice (whole grain, preferably) + 2 col. (soup) of beans + 1 cup. (tea) steamed spinach

Afternoon snack: 2 biscuits 7 Grains Light (or 1 wholemeal toast) with 2 slices of turkey blanquet and 1 tbsp. (tea) olive oil

Dinner: lettuce, endive and beet salad seasoned with salt, lemon and 1 tbsp. (dessert) olive oil + 1 medium piece of roast meat + 10 grapes

6th
Breakfast: 1 cup. (tea) of integral morning cereal (or 3 col. of oat soup) with 1 cup. (tea) of skimmed milk and 6 strawberries

Morning snack: 1 thick slice of Minas cheese with 1 col. (tea) olive oil

Lunch: romaine and red lettuce salad and grated carrot seasoned with salt, lemon and 1 tbsp. (soup) of olive oil + 1 medium grilled chicken fillet + 1 dish (dessert) of penne with tomato sauce

Afternoon snack: 3 water and salt cookies with 2 col. (soup) of cottage and 1 col. (tea) olive oil

To have lunch: lettuce salad, watercress and 1 col. (soup) of corn seasoned with salt, lemon and 1 col. (tea) olive oil + 1 medium fillet of steamed hake + 2 col. (soup) of quinoa (or chickpeas)

Day 7
Breakfast: 1 cup. (tea) of skimmed milk with coffee (or light chocolate) + 2 little tubes 7 Grains Light with 2 slices of turkey breast and 1 col. (tea) olive oil + 1 portion of fruit (½ mango or 10 grapes)

Morning snack: 1 pot of light fruit yogurt

Lunch: lettuce, tomato and watercress salad seasoned with salt, lemon and 1 tbsp. (dessert) olive oil + 1 small slice of roasted salmon + 2 col. (soup) cooked chickpeas + 1 cup. (tea) steamed broccoli

Afternoon snack: 2 wholemeal light toast with 2 col. (dessert) of cottage cheese and 1 col. (tea) olive oil

To have lunch: 2 slices of tuna or mozzarella pizza (thin crust) + arugula salad with 1 tbsp. (dessert) olive oil