The diet that helped Bella Falconi achieve a more beautiful and healthier body –

Bella Falconi was a gym tourist and ate fast food. But everything changed when she decided to conquer the body of her dreams and, for that, she started waking up at 5 am to work out and cook her own food. Follow the diet and reach your goal.

Breakfast

Option 1
1 slice of wholemeal bread
2 slices of turkey blanquet
1 mashed banana with 1 col. (soup) of chia seed
1 cup. unsweetened green tea

Option 2
Omelette: 1 egg + 2 or 3 egg whites + 2 col. (soup) oat flakes + 1 pinch of salt
1 glass of detox juice: 1 celery stalk + 1 spinach or cabbage leaf + 1/2 green or red apple + 1 small piece of ginger + 1/2 glass of water

Option 3
2 col. (soup) granola without sugar
1 pot of fat-free Greek yogurt
1 slice of melon
1 cup. unsweetened green tea

Option 4
1 slice of 100% whole wheat bread (preferably)
1 col. (soup) unsweetened peanut butter
1 fresh plum or 1 orange
1 cup. black coffee without sugar

Morning snack

Option 1
1 apple
10 unsalted almonds

Option 2
1 sliced banana
1 col. (soup) unsweetened peanut butter

Option 3
1 pear
10 unsalted almonds

Option 4
2 fresh plums
2 Brazil nuts

Important: if the space between breakfast and lunch is up to three hours, replace the snack with 1 glass of unsweetened green tea.

Lunch

Option 1
Lettuce salad with 1 col. (soup) of sunflower seeds and extra virgin olive oil
1 medium fillet (120 g) of grilled salmon
1 cup of chickpeas
3 col. (to serve) escarole

Option 2
Cucumber salad with sesame and 1 drizzle of extra virgin olive oil
1 medium (120 g) grilled chicken fillet with ginger
3 col. (soup) brown rice
3 col. (for serving) cauliflower or cabbage

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Option 3
Lettuce and arugula salad with almond flakes and 1 drizzle of extra virgin olive oil
1 medium fillet (120 g) of fish baked with tomato and herbs
1/4 bowl of whole grain pasta with tomato sauce
3 col. (for serving) cabbage

Option 4
Leaf salad with 1 col. (soup) sunflower seed and 1 drizzle of extra virgin olive oil
1 small fillet (100 g) of lean meat (rump, duckling) grilled
3 col. (for serving) steamed broccoli or sauteed zucchini or asparagus
2 col. (soup) mashed potato, sweet potato or yam

To have lunch

Option 1
Omelette: 1 egg + 2 or 3 egg whites + 1 pinch of oregano + 1 pinch of salt
3 col. (for serving) roasted vegetables with rosemary

Option 2
1 plate (dessert) of mixed leaf salad with 1 col. (soup) sunflower seed and 1 drizzle of extra virgin olive oil
1 small piece (100 g) of roast chicken
3 col. (for serving) steamed asparagus or sauteed spinach

Option 3
1 small fillet (100 g) of baked salmon
3 col. (for serving) pumpkin puree with ginger

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Option 4
1 plate (dessert) of mixed leaf salad with 1 col. (soup) sunflower seed and 1 drizzle of extra virgin olive oil
1 small fillet (100 g) of fish baked with herbs
3 col. (for serving) broccoli puree or sauteed zucchini

Supper

Option 1
1 pot of fat-free Greek yogurt

Option 2
1 cup of diet gelatin

Option 3
1 cup (200 ml) soy milk with 1 tbsp. (dessert) 70% cocoa (season with stevia, if desired)

Option 4
1 cup of diet gelatin (ready-made) beaten with 1 pot of fat-free Greek yogurt

Pre and post workout snack

Food suggested by the nutritionist so that the class gives even better results

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40 minutes before

· 1 or 2 cups of unsweetened coffee or green tea. They are thermogenic, that is, they improve the use of fat by muscle cells, in addition to increasing the disposition for training.

· 1 portion of fruit with a moderate or low glycemic index, such as apples, pears, apricots and bananas, which gradually release energy for you to do the exercises.

· 1 large glass (300 ml) of water, essential to keep your body hydrated during class.

Up to 30 minutes later

1 pot of yogurt (the version with more protein, preferably). The nutritionist gives two examples: Danio, by Danone, and Grego 2X Mais Proteína, by Batavo. Other options: Zero Greek Vigor and Skimmed Bela Vista

1 3-white omelette

1 dose of whey protein “The supplement is not always necessary, so it is ideal for it to be prescribed by a nutrition professional. In excess, it makes you fat and can overload your kidneys”, says Liane Buchman.

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