The 21-day diet is a protocol created by dr. Rodolfo Aurélio, a naturopath who is also trained in physiotherapy and osteopathy. This protocol was created to help you lose weight and fat quickly, estimating a loss of 5 to 10 kg within the 21 days of diet.
In addition, this diet promises to work even without physical exercise and claims to bring health benefits such as lowering cholesterol, decreasing cellulite, improving muscle tone and strengthening nails, skin and hair.
How it works
During the first 3 days you should reduce the consumption of foods rich in carbohydrates, such as bread, rice, pasta and crackers. At this stage you can consume small amounts of carbohydrates for breakfast, lunch and before training, it is important to give preference to foods such as brown rice, sweet potatoes, brown pasta and oats.
In addition, you can consume vegetables and greens at will, seasoned with olive oil and lemon, and include good fats in the menu, such as olive oil, coconut oil, nuts, walnuts, peanuts and almonds. Proteins must be lean and come from sources like chicken breast, lean meats, roasted chicken, fish and eggs.
Between the 4th and 7th days, the carbohydrates must be completely removed, and the practice of any type of physical activity is not recommended.
21-day diet menu
The following table shows an example of a menu based on information about the 21-day diet, not being similar to the menu proposed and sold by dr. Rodolfo Aurélio.
| Meal | Day 1 | Day 4 | Day 7 |
| Breakfast | 1 baked banana with egg and cheese fried in olive oil + unsweetened coffee | omelet with 2 eggs + 1 slice of cheese and oregano | almond bread + 1 fried egg + unsweetened coffee |
| Morning snack | 1 apple + 5 cashew nuts | 1 cup unsweetened tea | green juice with kale, lemon, ginger and cucumber |
| Lunch dinner | 1 small potato + 1 fish fillet roasted with olive oil + raw salad | 100-150 g of steak + sautéed salad in olive oil and lemon | 1 grilled chicken breast fillet with grated cheese + green salad with crushed chestnuts |
| Afternoon snack | 1 wholemeal plain yogurt + 4 brown rice crackers with peanut butter | guacamole with carrot strips | coconut pieces + nut mix |
It is also important to remember to reduce the consumption of industrialized products such as ready-made spices, frozen food, fast foods and processed meats, such as sausage, sausage and bologna. See examples of non-carbohydrate recipes to use in the diet.
Diet care
Before starting any diet, it is important to go to the doctor or nutritionist to check your health and receive authorization and guidelines for following the diet. In addition, it is also important to monitor your health and have a blood test at least once a year to identify any changes.
After finishing the 21-day diet program, it is necessary to maintain a healthy diet, typical of vegetables, fruits and good fats so that weight and health are maintained. Another example of a diet similar to the 21-day protocol is the Atkins Diet, which is divided into 4 phases of weight loss and maintenance.
