Shake diet: lose 5 kilos in 1 month –

When was the last party where you gorged yourself on sweets, snacks and beer? Do you remember how you woke up the next day? Probably tired, irritable and bloated. Blame the exaggeration of fat, salt, sugar and alcohol. “In excess, these substances interfere with organic reactions, inhibiting the liver’s natural detoxification process,” explains nutritionist Roseli Rossi, from Clínica Equilíbrio Nutricional, in São Paulo.

The expert says that, to clean up the body, it is important to cut, in addition to the foods mentioned above, milk and derivatives (cheese, yogurt, butter) and reduce gluten consumption. He is wheat protein and is present in most industrialized pasta, cakes and cookies. “Difficult to digest, gluten – as much as milk protein – can cause allergies, stimulating the accumulation of toxins”, says the nutritionist. Without milk, you also avoid lactose – a sugar that many people have difficulty digesting.

These foods, however, should be off the menu for a maximum of 30 days – the duration of the diet. After that, go back to consuming them gradually. Until then, the recommendation is to opt for soy milk or Bioprotein: a powdered protein sold in supplement stores that, despite being extracted from whey, is easy to digest and free of lactose. The menu you see below brings some foods that may not be part of your daily life, such as quinoa and bean sprouts, but which are lean, super nutritious and will help to clean your organism. Do the test!

What to eat and drink

Focus on foods rich in fiber, water and potassium. This is another secret for restoring your body’s balance after overindulging at the table. Therefore, be prepared to consume a lot of dark green leaves, fresh or dried herbs (rosemary, parsley, mint, oregano, basil), fruits and juices.

Diuretic or slightly laxative teas are also important for the success of the diet. They “sweep” the toxins out of the body (warning: you will feel more like peeing). From this, everything works better: metabolism, digestion, intestines. In addition to losing weight, you gain energy and more beautiful skin. Want a better New Year’s gift?

Tea, soft drink and flavored water

In the detox diet, it is essential that you consume plenty of fluids (2 liters per day). But avoid doing this during meals. What to drink?

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· Green tea, fennel, melissa, horsetail, chamomile or lemon balm

· Flavored water (put 1 tablespoon mint leaves in 1 glass/200 ml and let it rest for 2 hours. Add ice)

· Ginger soda (mix 1 liter of water and 1 tablespoon of grated ginger. Boil for 10 minutes. Drink chilled)

· Pineapple soft drink (mix 1 liter of water, 1 dish/dessert of pineapple peel and 1 tablespoon of fresh mint leaves. Boil for 10 minutes. Drink chilled)

· Unsweetened lemonade

detox diet

With 15 shake recipes, the menu signed by nutritionist Roseli Rossi has 1200 calories a day and can help you lose up to 5 kilos in a month. Combine the meal options as you prefer (you can choose a breakfast and repeat it on the days you want). For a better result, the ideal is to do a physical exercise, like 45 minutes of walking, three times a week.

Breakfast (8 am)

Option 1: Tropical Shake (mix ½ cup/100 ml of water, 1 thin slice of pineapple, 4 strawberries, ½ tablespoon mint leaves and 1 tablespoon flaxseed) + 1 slice of bread ( gluten-free, preferably) with 4 thin slices of turkey breast

Option 2: Moisturizing shake (mix 1 glass/200 ml of coconut water, ¼ of papaya and 1 tablespoon of flaxseed) + 1 slice of bread (preferably gluten-free) with 3 slices of tofu , olive oil and oregano

Option 3: Pear protein shake (blend 1 glass/200 ml of water, ½ pear, ¼ papaya, 1 tbsp/dessert flaxseed, 1 tbsp/soup of quinoa flakes and 2 tbsp/soup of Bioprotein or soy milk powder)

Option 4: Banana shake (mix 1 glass/200 ml of light soy milk, 1 small banana, ½ tablespoon of rolled oats and 1 tablespoon of flaxseed)

Option 5: Chlorophyll shake (mix 1 glass/200 ml of coconut water, ½ dish/dessert of kale, 1 thick slice of melon, 1 tbsp/dessert of linseed and ice) + 2 light wholemeal toast with 2 scrambled egg whites

Snack (10 h)

Option 1: Green tea shake (blend 1 large apple, 1 tbsp/soup of mint leaves and 1 cup/300 ml of green tea)

Option 2: Anti-cellulite shake (mix 1 glass/200 ml of coconut water, 1 thin slice of pineapple, 1 thin slice of melon, ½ tablespoon of parsley, ½ tablespoon of linseed, ice and ½ col./soup of Bioprotein or powdered soy milk)
Option 3: Beta carotene shake (blend 1 cup/200 ml coconut water, ¼ mango and ¼ carrot)
Option 4: 1 bowl of fruit salad
Option 5: Refreshing shake (blend ½ cup/100 ml lemon juice, ¼ carrot juice, ½ cup/100 ml water, 1 thin slice of pineapple and 1 celery stalk)

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Lunch (12:30)

Option 1: Green salad (1 dish/dessert of lettuce, 3 slices of tomato, 3 tbsp broccoli and chopped parsley) + 2 tbsp. (soup) of brown rice + ½ medium ladle of beans + 1 skinless and roasted chicken drumstick + Fruit (kiwi or guava)

Option 2: Tropical salad (½ plate/dessert of watercress, ½ plate/dessert of lettuce, 3 slices of tomato, 2 tablespoons of grated carrots, 2 tablespoons of cooked fresh peas, 3 tablespoons of cooked chayote, 2 tablespoons of corn and 1 thin slice of pineapple) + 1 medium piece (100 g) of fish (salmon, whiting) grilled or roasted + Fruit (orange or tangerine)

Option 3: Salad with radish (2 radishes, 2 tablespoons of bean sprouts, ½ plate/dessert of lettuce and 3 slices of tomato) + 2 tablespoons of brown rice + 3 tablespoons of lentils + 1 grilled turkey burger + fruit (8 strawberries)

Option 4: salad with beetroot (1 plate/dessert of lettuce, 3 tablespoons of grated beetroot and ½ cucumber) + Pasta with basil pesto (¼ cup/tea of wholegrain pasta with pesto: ½ cup/tea of fresh basil, beaten with ½ clove of garlic, 1 tablespoon of olive oil, 1 Brazil nut and a little salt) + Boiled or baked meatball (2 medium units/100 g) + Fruit (cashew, kiwi or peach)

Option 5: Complete salad (1 plate/dessert lettuce, 3 slices of tomato, 3 tablespoons of chayote, 3 tablespoons of cooked carrots and 3 boiled egg whites) + Rice with turkey breast (¼ cup ./tea of brown rice with 2 col./soup of turkey breast in cubes) + Fruit (1 thick slice of pineapple with chopped mint)

Snack (4pm)

Option 1: Guava protein shake (mix 1 glass/200 ml of light guava juice and 3 tablespoons of Bioprotein or powdered soy milk)

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Option 2: Grape protein shake (blend ½ cup/100 ml of concentrated grape juice, ½ cup/100 ml of water and 2 tablespoons of Bioprotein or powdered soy milk)

Option 3: Avocado shake (mix 1 glass/200 ml of light soy milk and 1 tablespoon avocado) + 2 Brazil nuts

Option 4: Orange and grape shake (blend 5 italian grapes without skin and without seeds, juice of 1 orange, 1/2 glass/100 ml of water, 1 tablespoon/lemon, ¼ tablespoon/mint) + 4 almonds

Option 5: Strawberry protein shake (mix 1 glass/200 ml of light soy milk, 1 cup/tea of strawberry, 1 tbsp/dessert of quinoa flakes, ½ tbsp/dessert of linseed and ice)

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Dinner (7 p.m.)

Option 1: Vegetable and quinoa soup (sauté ½ small onion and 2 tbsp/dessert of chopped leeks with 1 tbsp/tea of oil. Add ½ carrot and ½ zucchini, chopped, 2 bunches of cauliflower, 2 cups /400 ml of water and little salt. Add 1 and ½ tablespoons of quinoa flakes after the soup is ready) + 1 medium fillet (100 g) of fish (hake, sole or boyfriend) cooked, grilled or roasted + Fruit (peach, guava or cashew)

Option 2: Salad with chickpeas (1 dish/dessert of curly lettuce, 3 slices of tomato, ½ cucumber, 2 tablespoons of chickpeas and 3 tablespoons of chayote) + 1 fillet medium (100 g) grilled chicken + Papaya cream (blend ¼ papaya, 1 cup/tea of water, ice, 3 drops of vanilla extract and 1 tablespoon of Bioprotein or powdered soy milk. Add 2 spoons/soup of concentrated grape juice after ready)

Option 3: Plum protein shake (blend ¼ apple, 2 prunes, 1 tablespoon of Bioprotein or powdered soy milk, 1 glass/200 ml of water and ice) + 2 slices of bread (without gluten, preferably) with tofu and carrot pâté (blend 4 slices of tofu with 2 tablespoons of carrots, 2 green olives, 1 tablespoon of onion, 1 tablespoon of olive oil, lemon and a little salt ) + Fruit (5 grapes)

Option 4: Complete salad (1 plate/dessert of lettuce, ½ plate/dessert of watercress, 1 chopped Brazil nut, ½ small mango, 1 kiwi, ¼ grated carrot, 3 cherry tomatoes) + 2 wholemeal toast with pâté of tuna (mix ¼ can of light tuna, ½ heart of palm and ½ chopped tomato and 1 dessert spoon of olive oil)

Option 5: Dark leaf salad (½ plate/dessert of watercress, ½ plate/dessert of red lettuce, 2 small radishes, 1 medium peach, 1 Brazil nut and ½ tomato) + Omelette: (1 small egg with 2 egg whites , 2 tablespoons of corn, ½ grated carrot, ½ onion and ½ chopped tomato, parsley and a little salt)