- Healthy Weight Loss Menu
- Juices for making light snacks
- 1. Apple and Cabbage Juice
- 2. Pineapple and mint juice
- 3. Strawberry juice and coconut water
- Teas that help dry and speed up metabolism
- 1. Green tea with ginger
- 2. Hibiscus tea
- 3. Dry belly tea
A good weight loss menu should contain few calories, being mainly based on foods with low sugar and fat concentration, such as fruits, vegetables, juices, soups and teas.
In addition, the weight loss menu should also include whole foods and high in fiber, such as oat bran and brown rice, because the fibers help to decrease appetite and facilitate weight loss, as well as thermogenic foods such as cinnamon and green tea, as they increase metabolism and facilitate fat burning. Learn more about this type of food at: What are thermogenic foods.
In day-to-day healthy food to lose weight, processed and ultra-processed industrialized foods such as ready-to-eat foods such as frozen lasagna, ice cream, cakes or even cookies with or without filling are prohibited.
Healthy Weight Loss Menu
This menu is just one example of what you can eat in 3 days of a weight loss diet.
| 1st day | 2nd Day | 3rd Day | |
| Breakfast | 2 toasts with white cheese and 1 glass of natural orange juice | 1 low-fat yogurt with 2 tablespoons of granola and 1 kiwi. | 1 glass of milk with 2 tablespoons of all white cereal, 3 strawberries and cinnamon. |
| Lunch | 1 grilled turkey steak with 2 tablespoons of brown rice and lettuce, carrot and corn salad seasoned with lemon juice, ginger and oregano. 1 apple for dessert. | 1 boiled egg with 1 boiled potato, peas, tomatoes and carrots. Half a mango for dessert. | 1 grilled chicken leg with 2 tablespoons of cooked pasta and arugula, bell pepper and red cabbage salad seasoned with lemon juice. 1 slice of melon of 100 g of dessert. |
| Snack | 1 strawberry smoothie | 1 cereal bread with 1 slice of turkey ham and unsweetened green tea. | 1 banana with 5 almonds. |
| Dinner | 1 piece of cooked hake with 1 boiled potato and boiled broccoli seasoned with 2 teaspoons of olive oil. 1 slice of 100 g of watermelon for dessert. | 1 piece of grilled salmon with 2 tablespoons of brown rice and cooked cauliflower, seasoned with 2 teaspoons of olive oil. 1 dessert pear. | Sauteed eggplant with tomato, quinoa and tuna. 1 slice of pineapple for dessert. |
This menu for quick weight loss should be complemented with the practice of physical activity. However, to lose weight successfully without harming your health it is important to consult with a nutritionist to help adapt the menu to individual needs.
Juices for making light snacks
Juices can be great allies in weight loss, as they bring few calories and are rich in fiber and nutrients, increasing satiety. Here are 3 juices to include in the weight loss menu:
1. Apple and Cabbage Juice
Ingredients:
- 1 apple with peel1 leaf of kale butter1 slice of ginger juice of 2 lemons1 glass of water
Method of preparation:
Beat the ingredients in a blender until the cabbage is well crushed. Drink without straining. You can add ice and a natural sweetener, such as Stevia or xylitol, if necessary.
2. Pineapple and mint juice
With plum and flaxseed, this juice is ideal to help the bowel function and deflate.
Ingredients:
- 1 prune2 pineapple slices5 mint leaves1 flaxseed tablespoon1 glass of ice water
Method of preparation:
Remove the plum stone and mix all the ingredients in a blender. Drink cold and without straining.
3. Strawberry juice and coconut water
This juice is very light and refreshing, helping to hydrate and balance the intestinal flora.
Ingredients:
- We are a family owned business with over 20 years of experience in the industry, offering a wide range of services.
Method of preparation:
Beat all ingredients in a blender. Drink cold and without straining.
Teas that help dry and speed up metabolism
Teas, in addition to not containing calories, also help fight fluid retention and speed up metabolism. Here's how to make the 3 best teas to lose weight:
1. Green tea with ginger
Ingredients:
- We have a wide range of products to suit your needs, whether you are a small business or a small business.
Method of preparation:
Bring the water to a boil along with the ginger. When it boils, turn off the heat and add the green tea leaves. Cover and let stand for 5 minutes. Strain and drink hot or cold, without sweetening.
2. Hibiscus tea
Ingredients:
- 2 tablespoons of dried hibiscus or 2 sachets of hibiscus1 / 2 liter of water
Method of preparation:
Heat the water and, when it boils, turn off the heat and add the hibiscus, allowing to stand for 5-10 minutes. You can drink it hot or cold and add drops of lemon to taste.
3. Dry belly tea
Ingredients:
- Peel of 1 orange; 1 tablespoon of gorse; 1 tablespoon of ginger; 1 liter of water
Method of preparation:
Heat the water with the orange peel and ginger, boiling for about 3 minutes. Turn off the heat and add the gorse, cover the pan and let it rest for 5 minutes. Strain and drink.
To detoxify the body and start the diet, watch the video below and find out which are the best ingredients to make a detox soup.
See also 5S treatment to lose weight and end with concertina effect, which combines diet and the best aesthetic treatments to accelerate weight loss without harming health, prepared by our physiotherapist Marcelle pinheiro.
