TB12: how the diet followed by Gisele Bündchen and Tom Brady works –

Even away from the catwalks, the top model Gisele Bundchen continues to be a beauty and healthy lifestyle reference – she is so recognized for her active routine (riding, fighting, surfing, practicing yoga…) who became the first non-athlete to appear in advertising for a major American fitness brand.

The husband, tom brady, is also a #AtitudeBoaForma reference. One of the greatest football players of all time, at age 40, remains at the peak of physical performance. In February of this year, Brady drew even more attention when he reached his eighth appearance in the Super Bowl, the final of the United States league, and became the only quarterback (his position) to participate in the event at his age.

The lifestyle of the Brady Bündchen family gave rise to the book TB12 Method: How to Achieve a Lifetime Sustained Peak Performance (“TB12 Method: How to Maintain Peak Performance for a Lifetime”). The publication brings more than Tom’s physical preparation techniques – the plant-based diet that he and Gisele follow is one of the 12 principles (the player’s shirt number) that make up the method.

real food

Don’t think they don’t do everything they say. The couple opened the house for a reality show broadcast in six episodes on Facebook. In tom vs team (“Tom against time”), lets you know a little more about the athlete’s professional and family life and details of what he and Gisele eat: no less than 80% vegetables and cereals, such as sweet potatoes, yams, rice wholegrain, quinoa, millet and beans.

But they are not vegan or vegetarian. Eggs and lean meats – red meat consumed at a much lower frequency than fish and chicken – make up the other 20% of the dish. To preserve the muscles, they resort to protein supplementation, but of plant origin.

The list of prohibited items is easy to guess: white sugar, white flour and other fiber-poor carbohydrates (potatoes, for example) are off the menu. Tom and Gisele also refuse caffeine, sweeteners, alcohol, monosodium glutamate, dairy products (even yogurt) and other substances that can inflame the cells. But doctors share the opinion of avoiding eggplant and mushrooms, vegetables that, according to the method, leave the body’s pH acidic – this makes you less resistant to diseases and more subject to weight gain.

“On the other hand, the couple pays attention to antioxidant foods that prevent cell wear, which fights premature aging and improves metabolism as a whole”, says endocrinologist Isabela Bussade, from Rio de Janeiro. One more positive aspect of TB12: it works as a food re-education.

“As it excludes processed foods and suggests varying carbohydrate and protein sources, it helps to adapt the palate to healthy foods”, says Isabela. This is important not just for supermodels and superathletes but for anyone interested in eating right their whole lives (and not just when their jeans are tight).

TB12 in practice

Of course, celebrities of the size of Gisele and Tom need someone to make sure that all the food that goes on the plate is fresh and organic, in addition to preparing the portions according to the nutritional needs of the athlete and the model.

So they have an in-house coach and chef. But you, like us, will achieve a good result if you get your hands dirty – the first step is to go more to the fair and produce and less to the supermarket. And, little by little, insert some of the principles of the method.

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In one of the posts on social networks, Tom comments: “TB12 is less about perfection and more about progress and forming positive habits”. You can acquire them little by little to lose weight and, above all, preserve your health – essential for a long and energetic life.