Trim fat and gain mass with the Definition Diet –

Expectation: lose weight and gain lean mass at the same time to define the body. Reality: the Definition Diet guarantees that this is possible, and without the obligation of following a ready-made menu, which is usually monotonous or complicated. In any of the meals of the day – from breakfast to supper –, the program allows you to select the food that best suits your taste. And even so, lose up to 4 kilos in 15 days!

Waking up in the morning with the desire to eat a sweet pancake or a wholemeal bread and omelet and being able to do it is really liberating – and it seems more efficient. “The autonomy in choosing what will be put on the plate guarantees adherence to the diet, which increases the chance of success in losing weight”, says nutritionist Vanessa Leite, from Porto Alegre. Creator of the diet, she says that she arrived at this format after hearing the constant complaint of her patients about the difficulty in following a ready-made and plastered menu. Neurosurgeon Daniela Luneli is one of them. “My routine does not fit a closed diet, which does not allow me to eat what I have available at the moment”, says the doctor.

Read more: 12 foods to gain muscle

Anyone who has tried a regime in this scheme knows that life gets even harder. On the other hand, without a menu, you run the risk of getting the dish composition or portion size wrong. The nutritionist solved the problem with tables divided by type of nutrient, with the options already in the correct measurements for each of the meals: 30 grams of lean protein, 10 of whole carbohydrates and 5 of good fat at lunch, for example. They are tools that also help when evaluating the label or adapting a recipe. “I carry the tables photographed on my cell phone and, both times I did the Definition Diet, it was much more practical”, celebrates Daniela, who lost 3 kilos the first time and noticed much more the effects of bodybuilding, in addition to having more energy to work out.

You can do the same: assemble meals with the foods you like best and in the best way for your routine.

Read more: 7 Protein Diet Questions (Answered!)

MENU TO SERVE INSPIRATION
Don’t stick to the suggested menu. He’s here just as an example of how you can assemble meals and guarantee 1 200 calories a day. After 15 days, increase the carbohydrate a little, but try to keep the good choices.

Breakfast

(Consume 15 to 20 g protein + 10 g carbohydrate + 5 g fat)

OPTION 1
• Claret (omelette type): 4 whites and 1 yolk
• 1 slice of 100% whole wheat bread with 1/2 col. (soup) unsweetened peanut butter

OPTION 2
• Sweet pancake: 1 mashed banana, 3 egg whites, 1 tbsp. (soup) of whey protein, 1 col. (soup) flaxseed, cinnamon and sweetener (optional)

OPTION 3
• Open sandwich: 1 slice of 100% whole wheat bread with 3 slices of turkey breast, 1 slice of light cheese and 1 drizzle of extra virgin olive oil

Morning snack

(Free)

OPTION 1
• 1/2 scoop of whey protein shaken with water

WHEY PROTEIN: ONLY IF YOU WANT
Would you prefer not to consume the supplement? This does not invalidate the diet. It is just a practical suggestion to ensure a good source of protein and, depending on the brand, free of fat and carbohydrates. But there are other foods on the table that fulfill this function. A grilled fish fillet, for example, offers the same 30 grams of protein as a dose of the supplement.

OPTION 2
• 1 fruit (apple, pear, guava, orange)

OPTION 3
• 2 walnuts

Lunch

(Consume 20 to 30 g protein + 10 g carbohydrate + 5 g fat)

OPTION 1
• Salad: leaves and vegetables at will with 1/2 col. (soup) of olive oil, lemon, pepper and a little salt
• 2 col. (soup) brown rice
• 1 grilled chicken fillet

OPTION 2
• Salad: leaves and vegetables at will and 5 walnuts with 1/2 col. (soup) of olive oil, lemon, pepper and a little salt
• 2 col. potato (soup)
boiled (or roasted)
• 1 grilled lean beef fillet

OPTION 3
• Salad: leaves and vegetables at will and 5 Brazil nuts
with 1/2 col. (soup) of extra virgin olive oil, lemon, pepper and a little salt
• 2 col. (soup) of whole wheat pasta with tomato sauce
• 1 can of light tuna

afternoon snack 1

(Free)

OPTION 1
• 1/2 scoop of whey protein shaken with water

OPTION 2
• 1 bowl of whey protein mousse (recipe on the website: abr.ai/2se2AFg)

OPTION 3
• 2 cooked egg whites or 1 light processed cheese (Polenguinho type) Important: if you didn’t consume protein in your morning snack, do it in the afternoon.

afternoon snack 2

(Consume 10 to 20 g of protein + 10 g of carbohydrate)

OPTION 1
• Open sandwich: 1 slice of 100% whole wheat bread with 2 scrambled eggs

OPTION 2
• 2 col. (soup) of boiled (or roasted) sweet potato
• 4 col. (soup) of shredded chicken

OPTION 3
• 1 frozen banana (or 1/2 papaya) blended with 1 scoop of whey protein

To have lunch

(Consume 20 to 30 g of protein + 0 g of carbohydrate + 0 g of fat)

OPTION 1
• Salad: leaves and vegetables at will, lemon, pepper and salt
• 1 grilled salmon fillet

OPTION 2
• Salad: leaves and vegetables at will, lemon, pepper and salt
• 1 lean meat fillet (duckling, rump, hard drumstick) grilled

OPTION 3
• Salad: leaves and vegetables at will, lemon, pepper and salt
• 1 can of light sardines (or 1 grilled saint-peter fillet)

Supper

(Consume 10 to 30 g protein + 0 g carbohydrate + 0 g fat)

OPTION 1
• 1/2 to 1 scoop of whey protein shaken with water

OPTION 2
• 1 to 2 boiled eggs

OPTION 3
• 1 bowl of whey protein mousse (recipe on the website: abr.ai/2se2AFg)

FREE CHOICE
Here it is up to you: feel free to select the foods. In the absence of an appropriate scale, use home measurements or whatever you prefer.

To get 10 grams of PROTEIN, consume…

light tuna – 40 g (1/3 of the can)
Grilled Saint Peter – 40 g (1/3 of the fillet)
Grilled chicken breast – 32 g (2 tablespoons of shredded chicken)
Grilled breast – 33 g (1/3 of 1 medium fillet)
Skinless Grilled Salmon – 40 g (1/3 of 1 medium fillet)
Skinless Raw Salmon – 41 g (1/3 of 1 medium fillet)
Boiled shrimp – 52 g (2 tablespoons)
clear – 100 g (3 egg whites)
Whey Protein Isolate – 10 g (1 tablespoon)
Turkey breast – 50 g (3 slices)
Light cheese – 75 g (1 ½ slice)

To get 30 grams of PROTEIN, consume…

light tuna – 115 g (1 can)
Grilled Saint Peter – 115 g (1 portion)
Grilled chicken breast – 94 g (1 small fillet)
Grilled breast – 100 g (1 medium fillet)
Skinless Grilled Salmon – 100 g (1 medium fillet)
Skinless Raw Salmon – 155 g (1 medium fillet)
Boiled shrimp – 157 g (6 tablespoons)
Whites + yolks – 6 whites and 2 yolks
Egg whites + isolated whey – 6 egg whites + 10 g of whey
Whey Protein Isolate – 34 g (1 ¼ scoop)

To get 10 grams of CARBOHYDRATE, consume…

Rolled oats – 15 g (1 tablespoon)
Cooked brown rice – 39 g (2 tablespoons)
Cooked Whole Wheat Pasta – 40 g (2 full soup spoons)
Peeled Roasted Potatoes or Sweet Potatoes – 52 g (2 tablespoons)
Orange – 90 g (1 small unit)
Litter – 80 g (1 small unit)
Banana – 38 g (1 medium unit)
Acai Juice – 75 ml (1/2 cup/100 ml)
100% whole wheat bread – 25 g (1 slice)

To get 20 grams of CARBOHYDRATE, consume…

Rolled oats – 30 g (2 tablespoons)
Cooked brown rice – 78 g (4 tablespoons)
Peeled Roasted Potatoes or Sweet Potatoes – 108 g (1 large slice or 4 tablespoons)
Litter – 160 g (2 small pieces)
Banana – 76 g (2 medium units)
Acai Juice – 150ml (3/4 cup)
100% whole wheat bread – 50 g (2 slices)

To get 5 grams of FAT, consume…

Oil – 5 g (1/2 tablespoon)
Peanut butter – 10 g (1/2 tablespoon)
Nuts, Brazil nuts – 25 g (5 units)
Linseed – 11 g (1 tbsp shallow soup)

PROTEIN, BUT NOT ONLY
Yes, it is a protein diet – after all, without the extra consumption of this nutrient, it is more difficult to gain muscle. Except that, unlike most programs in this line, carbohydrates are not excluded – yet another point that favors adherence to the Definition Diet.

Incidentally, the protein, carbohydrate and fat trio is present in almost every meal. “Consumed together, they provide immediate, medium and long-term satiety, in addition to activating the metabolism and burning fat”, explains Vanessa. Less hunger and more willingness to train are some of the benefits you notice in the first week.

In the shape, the changes appear even earlier: you can advance a hole in the belt already on the third or fourth day. To ensure these results, pay attention to the exercises. “It is essential to associate extra protein consumption with strength training, such as bodybuilding or pilates.” If you miss the gym, you not only run the risk of gaining weight, but also overloading the body and impairing the functioning of the kidneys and liver. “In excess, any nutrient is fattening – even protein.

Read more: 12 reasons to do bodybuilding for the rest of your life

For this reason, it should be added to the menu only if there is a demand for muscle recovery and building”, warns Vanessa. So focus on diet and strength in training! The results will show – on the scale and in the mirror.

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