Orthomolecular Diet: lose weight, prevent aging and control PMS symptoms –

The secret of this practice is to correct deficiencies and excesses of vitamins and minerals in the body to neutralize free radicals and stop aging. Several external factors, such as stress, pollution, cigarettes, alcohol and the wrong diet, contribute to the exaggerated production of these unstable molecules that are crazy to rust healthy cells – their harmful effect is visible in the lack of vitality of the skin and hair. “Adjusting nutrients, based on changes in diet, also affects metabolism and improves bowel function, facilitating fat burning and the elimination of toxins”, explains Sylvana Braga, an orthomolecular physician at Hospital das Clínicas de São Paulo ( SP). Hence the success of this method in weight loss.

Willing to try? So get ready. The recipe is to abandon fast meals and stick with industrialized foods, poor in what orthomoleculars call living and essential nutrients. This is because an unbalanced diet is one of the main factors responsible for the formation of such free radicals. Your menu should give good space to whole, fresh and functional foods — those that, in addition to nourishing, offer substances that strengthen the immune system, fight free radicals and accelerate metabolism. And whenever possible, stick with the organic ones. “Vegetables and fruits grown without pesticides preserve more minerals and antioxidant substances, such as vitamins A, C and E, important elements for your body to function properly”, says Gabriela Marques, food therapist specializing in clinical orthomolecular nutrition, from São Paulo.

In addition to healthy food, orthomolecular medicine makes use of supplements of vitamins, minerals, lactobacilli, fatty acids and amino acids that are very powerful against the fearsome radicals. These supplements, however, are recommended on a case-by-case basis – the formulations vary according to each person’s organic needs – and must be taken with medical guidance. But if you stick with it and learn to eat according to orthomolecular principles, you’ll already make a lot of profit. Let’s go: use and abuse the powerful foods proposed in our diet (there’s a ready-made menu below) and wait – you’ll feel a good difference in your skin, in your mood and, of course, in your scales.

Complete orthomolecular treatment begins with tests – hair, blood, urine or saliva – in order to assess the concentration of vitamins and minerals in the body. With the result in hand, the professional prepares a personalized diet and prescribes supplements, in the form of capsules, tablets, powders or injections, to balance all the body’s systems. The problem with such individualized treatment is the price. In addition to the costs of the consultation and tests, which vary according to the professional, you will also incur the costs of supplements. It’s a big investment. If you are very overweight and cannot reverse the situation, perhaps only a personalized service can help you. Otherwise, bet on the healthy changes that our menu brings you. It makes quite a difference!

orthomolecular menu

This 1200-calorie diet prioritizes whole, organic and functional foods — the darlings of the method developed by food therapist Gabriela Marques, from São Paulo (SP). They guarantee energy and balance your organism. Thus, you will burn the excesses, throw away the toxins and lose up to 2 kilos per week.

Breakfast
Option 1: Shake (1 glass of soy or almond milk + 1 tablespoon of oats + 1/2 papaya + 1/2 banana + 1 tablespoon of honey.
Option 2: 1 fruit (pear, apple, guava, fig) + 1 slice of whole grain bread with grain mix + 1 tbsp. (dessert) cottage cheese and 1/2 col. (dessert) fruit jelly without sugar or sweetener + 1 cup. (tea) of green tea (sweetened with honey or stevia).
Option 3: 1 bowl of chopped fruit (apple, pear, fig and banana) with 1/2 cup. (tea) of soy or almond milk + 1/2 cup. (tea) of oatmeal and 1 col. (dessert) honey + 1 cup. (tea) of green tea.
Option 4: Swiss müesli (1 grated apple with skin + 1 tbsp./dessert of oats + 1 tbsp./dessert of walnuts or raw almonds + 1 tbsp. (tea) of honey + 2 tbsp./dessert of natural skimmed yogurt and juice of 1 orange-lime) + 1 cup. (tea) of green tea.
Option 5: Omelette with 2 egg whites, 1 yolk, sea salt and parsley at will (use a skillet without oil and cover with a lid for 7 minutes) + 1 bowl of chopped fruit (apple, pear, papaya) with juice of 1 lime + 1 xic. (tea) of green tea.
Option 6: Porridge (cook 3 tablespoons of rolled oats with 1 cup of soy milk and powdered cinnamon). Sweeten with 1 dessert spoon of honey and serve with red fruits (strawberries, blackberries, raspberries) + pear or apple + 1 cup. (tea) of green tea.

Snack (morning and afternoon)
Option 1: 1 fruit (apple, pear, red guava, persimmon) and 10 raw almonds (or Brazil nuts).
Option 2: 1 glass (300 ml) of antioxidant juice (blend 1 apple, 2 carrots, 1 celery stalk, 1 small piece of ginger with 1 glass of mineral water and strain).

Lunch
Option 1: Dark green leaf salad (arugula, watercress, scarola, kale, chicory) + grated raw vegetables (chayote, zucchini and pumpkin) seasoned with fresh parsley and rosemary mixed with olive oil, lemon and soy sauce + 3 tbsp. (soup) brown rice + 2 col. (soup) of soybeans + 3 (col.) of braised cauliflower.
Option 2: Mushroom omelette + dark green leaf salad seasoned with rosemary, basil, parsley and mint mixed with olive oil, lemon and soy sauce + 3 tbsp. (soup) brown rice.
Option 3: Mixed salad (4 tablespoons of broccoli – flower and stalk – steamed + 1/2 cup of parsley, 2 tomatoes, 1 diced cucumber and 2 tablespoons of tuna preserved in water, seasoned with 1 small piece of ginger blended with olive oil, garlic, lemon and soy sauce) + 3 col. (soup) brown rice + 2 col. (bean soup.
Option 4: Chicken with aromatic herbs + dark green leaf salad seasoned with olive oil, salt and lemon.
Option 5: Dark green leaf salad seasoned with mustard seed beaten with olive oil and balsamic vinegar (or lemon) + 1 plate (flat) of beef carpaccio + 1 slice of rye bread.
Option 6: 1 sea bass fillet roasted with olive oil and fresh herbs + 3 col. (soup) brown rice + 2 col. (soup) of spinach sautéed with olive oil, onion, garlic and salt (or soy sauce).

To have lunch
Option 1: Watercress soup + 1 small fillet of grilled rump + 1 persimmon.
Option 2: 1 plate (flat) of spaghetti with basil pesto + 1 plate (dessert) of sautéed vegetables + 1/2 plantain roasted in the oven with cinnamon.
Option 3: Vegetable consommé with oatmeal + mixed salad (1 skinless and thornless sardine with celery, green apple, fennel and carrot cut into cubes and seasoned with lemon, soy sauce and honey).
Option 4: Sashimi (15 assorted thin slices of salmon, tuna and sea bass seasoned with soy sauce, orange-lime juice, chives and small pieces of ginger) + 1 plate (dessert) of grilled vegetables (zucchini, eggplant, carrots, onions) + 1 plate ( soup) of miso soup (miso dissolved in hot water with chopped chives and diced tofu).
Option 5: Boiled wheat salad with grated carrots and zucchini and arugula seasoned with soy sauce, salt and olive oil + 1 dish (flat) of ricotta gnocchi with tomato sauce and sprinkled with parmesan cheese.
Option 6: 1 large grilled salmon fillet + 3 col. (soup) of raw kale in strips seasoned with olive oil, lemon and soy sauce + 1 dish (dessert) of Japanese pumpkin cooked with skin and seasoned with olive oil, lemon, salt and parsley.