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Tired of long and complicated diets? Try eating only lean protein (chicken, fish, egg) for two days. For the rest of the week, go back to including moderate portions of carbohydrates (whole grain rice and pasta, grains, potatoes, fruit) on your menu. A new study by the Genesis Prevention Center, in Manchester, in Great Britain, carried out with 115 obese women, showed that the strategy loses weight more than a rigid regime from Monday to Friday. For the researchers, this result is due to the fact that the protein satisfies easily, in addition to reducing insulin resistance – an action that prevents new fat stores. Another strong point of spending only two days on protein: avoiding the monotony of a repetitive menu.
To help her put this proposal into practice, at the invitation of , nutritionist Vanessa Franzen Leite, specialist in clinical nutrition, sports and slimming psychology, from Porto Alegre, created a special menu, with around 1200 daily calories. “The menu also includes the much talked about coconut oil. He holds hunger and accelerates the burning of complimentary. It can be consumed plain, to sauté, grill or season salads”, says Vanessa. How long to follow the menu? “For 30 days, at most”, guides the nutritionist.
lean protein diet
Breakfast
Day 1
1 cup (200 ml) unsweetened juice (or 1 cup of herbal tea) + 1 claret (type of omelette made with just 4 egg whites and 1 yolk)
Day 2
1 scoop of whey protein shaken with 1 cup (200 ml) of zero soy-based drink with or without flavor + 1 col. (soup) flaxseed (or chia)
Day 3
1 cup (200 ml) of zero soy drink with or without flavor + 1 scoop of whey protein + 4 frozen strawberries
Day 4
1 glass (200 ml) of zero soy-based drink with or without flavor, beaten with 1 col. (soup) flaxseed (or chia) + 1 slice of light whole wheat bread + 1 slice of light cheese + 1 slice of turkey breast
Day 5
1 pot (200 ml) of light yogurt + 4 col. (soup) light granola
6th
1 cup. (tea) of skimmed milk with coffee + 2 slices of light wholemeal bread + 1 slice of low-fat white cheese + 1 slice of turkey breast
Day 7
1 cup (200 ml) skimmed milk + 1 tbsp. (soup) of light chocolate powder + 2 slices of light whole wheat bread + 1 tbsp. (soup) of light cottage cheese + 1 col. (soup) diet jelly
Morning snack
Day 1
2 walnuts
Day 2
2 almonds
Day 3
2 Brazil nuts
Day 4
1 cup of diet gelatin
Day 5
1 raw cucumber cut into sticks
6th
5 strawberries
Day 7
1/2 papaya with lemon drops
Lunch
Day 1
tuna salad with 1 can of light tuna + green leaves at will + 4 col. (soup) of raw or cooked vegetables + 1 col. (soup) coconut oil + 1 col. (soup) yogurt sauce (optional)
Day 2
1 grilled chicken fillet (150 g) + unlimited green salad + 4 col. (soup) of raw or cooked vegetables + 1 col. (soup) coconut oil + 1 col. (soup) mustard sauce (optional)
Day 3
green salad at ease + 4 col. (soup) of raw or cooked vegetables + 1 col. (soup) coconut oil + 2 col. (soup) of brown rice + 1 fillet (120 g) of grilled chicken
Day 4
green salad at will + 4 col. (soup) of raw or cooked vegetables + 1 col. (soup) of coconut oil + 1 cup of whole grain pasta with homemade tomato sauce and fillet mignon strips (100 g)
Day 5
green salad at will + 4 col. (soup) of raw or cooked vegetables + ½ col. (soup) coconut oil + 3 col. (soup) of mashed potato (do not use butter in the preparation) + 1 fillet (120 g) of grilled chicken
6th
green salad at ease + 4 col. (soup) of raw and cooked vegetables + ½ col. (soup) coconut oil + 3 col. (soup) of rice 7 grains + 1 shell (small) of beans or lentils
Day 7
green salad at ease + 4 col. (soup) of raw or cooked vegetables + 1/2 col. (soup) of coconut oil + 1 sweet potato (small) roasted + 1 drumstick without grilled skin
Afternoon snack (3pm)
Day 1
1 melted cheese (Polenguinho type with fibers and light calcium)
Day 2
1 pot (100 ml) of light yogurt mixed with 2 col. (soup) ready-made light gelatin
Day 3
3 col. (soup) of diet ice cream (or 1 pot of low-fat yogurt with sweetener)
Day 4
10 baby carrots
Day 5
1 light bench press (heat in the microwave: it’s delicious!) /or 1 light whole grain bar
6th
1 light whole grain bar (with a maximum of 70 calories)
Day 7
1 slice (medium) watermelon
Afternoon snack 2 (5:30 pm)
Day 1
1 scoop of whey protein (preferably the isolated type and in the flavor you prefer) mixed with 1 glass (200 ml) of water
Day 2
1 protein bar (preferably low carb, no more than 160 calories)
Day 3
1 melted cheese (Polenguinho type with fibers and light calcium)
Day 4
1 pot (200 ml) low-fat yogurt
Day 5
1 scoop of whey protein shaken with 1 cup (200 ml) of soy-based drink with or without flavor + 4 frozen blackberries
6th
1 pot (200 ml) of skimmed yogurt + 2 col. (soup) light granola
Day 7
2 crackers with water and whole salt + 1 melted cheese (Polenguinho type with fiber and light calcium) + 1 slice of turkey breast
To have lunch
Day 1
1 fillet (120 g) of grilled red meat + unlimited green salad + 4 tbsp. (soup) of raw or cooked vegetables + 1 col. (soup) of oil + 1 col. (soup) mustard sauce (optional)
Day 2
1 fillet (200 g) of grilled fish (or 1 portion/200 g of seafood, steamed or grilled + green salad as desired + 4 tablespoons of raw or cooked vegetables + 1 tablespoon of oil Of coconut
Day 3
leaf salad and sardines with green leaves at will + 4 col. (soup) of raw or cooked vegetables + ½ col. (soup) of coconut oil + 1 tablespoon of light mayonnaise (optional) + 1 can of sardines with fine herbs light
Day 4
green salad at ease + 4 col. (soup) of raw or cooked vegetables + ½ col. (soup) of coconut oil + pizzaiola meat (mix 150 g of ground beef, onion, garlic, 1 slice of light mozzarella, artichoke, cherry tomatoes and bell pepper slices and bake for 30 minutes)
Day 5
green salad at will + 4 col. (soup) of raw or cooked vegetables + ½ col. (soup) of coconut oil + omelette with vegetables (use 2 eggs and assorted vegetables/avoid adding oil)
6th
green salad at will + 4 col. (soup) of raw or cooked vegetables + ½ col. (soup) coconut oil + 1 col. (soup) of brown rice + 1 fillet (200 g) of grilled fish
Day 7
green salad at will + 4 col. (soup) of raw or cooked vegetables + ½ col. (soup) coconut oil + 1 col. (soup) of brown rice + 1 fillet (200 g) of grilled fish
Supper
Day 1
1 cup light gelatin
Day 2
1 cup of light gelatin (or ½ scoop of whey protein shaken with ½ cup/100 ml of water)
Day 3
2 walnuts
Day 4
4 cashew nuts
Day 5
2 thin slices of ricotta with 1 drizzle of olive oil and 1 pinch of salt and oregano
6th
1 apple baked in the microwave with cinnamon
Day 7
1 orange
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