The menu to flatten your belly and define your curves even more –

The changes were few compared to the first stage, but the portions are smaller. Still, it’s 1,300 calories a day (you won’t lack energy for exercise). The nutritionist and health and weight loss coach Fabiana Neves, from Rio de Janeiro, was also concerned with adding new allies to alleviate hunger. They also have the power to fight swelling and accelerate the burning of fat, in addition to eliminating toxins and keeping free radicals at bay. Now it’s up to you!

BREAKFAST

Option 1
• Omelette (2 eggs beaten with 1/2 tablespoon cottage cheese, 1 dessert spoon of linseed, salt, turmeric, black pepper and oregano to taste)
• Black coffee (optional)

Option two
• Avocado and cocoa milkshake (1 glass/200 ml of skimmed milk mixed with 2 tbsp/avocado soup, 1 frozen banana, 1 tbsp/dessert of cocoa powder)

Option 3
• 1 tapioca with 1 slice of Minas cheese, 1 tbsp. (soup) of grated fresh coconut (without sugar) and 1 col. (dessert) chia seed

MORNING SNACK

Option 1
• 1/2 papaya with 1 col. (dessert) chia seed

Option two
• 4 brown rice crackers
small with light cream cheese (1 tbsp./tea for each cookie) and chia seed (1 tbsp./coffee) and turmeric to taste

Option 3
• Banana smoothie: mix 1 glass (200 ml) of skimmed milk (or vegetable milk) with 1 col. oatmeal soup (optional sweetener)

Read more: Want to dry 4kg (or more)? This complete menu will help you

LUNCH

Option 1
• Salad: 1 plate (dessert) of green leaves (lettuce, arugula, watercress) and 1 medium slice of chopped mango
• 3 col. (soup) brown rice
• 1 medium fillet (120 g) of lean meat (duckling, rump) grilled

Option two
• 4 col. (soup) of celery stalk sautéed with onion and extra virgin olive oil
• 3 col. (soup) brown rice with lentils
• 1 medium chicken breast fillet (120 g) grilled
• 1 medium slice of melon

Option 3
• Salad: 1 plate (dessert) of mixed green leaves, leeks (the white part finely chopped) and cherry tomatoes as desired
• 1 medium piece (120 g) of fish (salmon, whiting, boyfriend, saint-peter) grilled
• 3 col. (soup) manioc puree (or sweet potato)
• 1 orange

AFTERNOON SNACK

Option 1
• 3 wholemeal toast with light cream cheese (1 spoon/dessert for each toast)
• Thermogenic Sucha

Option two
• Vitamin: 1 pot of natural skimmed yogurt mixed with 1 pulp (50 g) of açaí and 1/2 banana

Option 3
• 1 slice of wholemeal bread with 1 tbsp. (soup) of cottage cheese, herbs and spices (oregano, turmeric)
• Sucha anti-swelling

TO HAVE LUNCH

Option 1
• Complete salad: 1 plate (dessert) of mix of green leaves, 6 col. (soup) of grated tuna (drain the oil), grated turnip and thinly sliced ​​onion at will

Option two
• Complete salad: 1 plate (dessert) of mixed green leaves, 1 medium slice of chopped pineapple and 3 chopped hearts of palm, 1 medium fillet (120 g) of lean meat (duckling, rump) grilled (or 1 chicken breast fillet boiled and shredded)

Option 3
• Salad: 1 plate (dessert) of arugula, alfalfa sprouts and cherry tomatoes as desired
• 2 medium pieces (200 g) of zucchini and eggplant lasagna with 1 tbsp. (tea) mix of turmeric and freshly ground black pepper

SUPPER

Option 1
• 1 cup. chamomile tea (or lemon balm or lemongrass)

Option two
• 1 fruit (apple, banana)

Option 3
• 1 cup (200 ml) of skimmed milk (or vegetable milk) warm and sprinkled with powdered cinnamon

Liquids: in addition to teas, black coffee (optional) and suchás (juice + teas – recipes to follow), drink 1.5 to 2 liters of water per day.
Salad seasoning: 1 drizzle of extra virgin olive oil, lemon or vinegar, a little salt, turmeric and black pepper to taste
Salad seasoning: Follow the same scheme as in the first step.

TURMER

It is rich in antioxidants (fights free radicals), soothes hunger and improves well-being. “It has substances that stimulate increased levels of serotonin in the brain – a neurotransmitter that directly influences our appetite”, says Fabiana Neves. Daily dose: 5 grams (1 col./tea) and, preferably, combined with a little black pepper – the components of this other spice ensure that the body absorbs all that turmeric has to offer.