The search for effective foods for rapid weight loss without compromising health is a relentless quest.
We know that a good diet is a fundamental pillar of the search for well-being, but it can compromise our pockets and, therefore, it becomes a great challenge.
After all, a excellence nutrition it is usually based on organic choices, lean proteins and healthy fats, elements that often have a higher cost in the market.
Nutritionist Amanda Joanni Maffei highlights the possibility of creating a complete and economical menu that is in line with the goals of weight loss and health.
This plan is composed exclusively of beneficial foods, promoting an effective approach to losing weight quickly and healthily. This menu will change your whole routine!
Menu of all meals for a healthy routine
Breakfast
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At the beginning of the day, breakfast plays a crucial role, as it is responsible for providing the necessary energy to start activities. For those who want to lose weight, it is important not to overdo it.
A viable alternative is to opt for a green juice composed of 3 cabbage leaves, 1 lemon, 1 tablespoon of flaxseed previously hydrated for 12 hours, ginger and water.
This option is not only suitable to start the day, but can also be used as a pre-workout preparation, as indicated by the nutritionist.
Morning snack
To satisfy your hunger between breakfast and lunch, a healthy option is natural whole-grain yoghurt with chia. This simple and practical snack is among the recommended foods for fast and effective weight loss.
Lunch
After enjoying the previous two meals, which were packed with nutrients and vitamins, you're unlikely to arrive at lunch ravenously hungry. This feeling is essential to avoid overeating.
According to the nutritionist, an intelligent strategy for this meal involves filling half the plate with leaves, preferably those with a dark green hue, and season them with a small amount of olive oil and lemon juice. lemon.
In the remaining space on the plate, add a portion of 4 tablespoons of assorted vegetables, accompanied by a medium-sized protein fillet (such as chicken, for example), and top it off with 3 tablespoons of rice integral.
Afternoon snack
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The afternoon snack period is one of the crucial moments in a weight loss menu.
Situated between lunch and dinner, many people are more likely to give in to temptation at that time.
An ideal choice is to consume a fruit with a low glycemic index, such as strawberries, plums, kiwis, avocados, cashews or coconuts.
Another alternative option is to enjoy half a boiled egg. These alternatives contribute to a healthy and balanced snack, aligned with the goal of losing weight.
To have lunch
At dinner, it is possible to follow the same structure adopted at lunch. However, the crucial recommendation is to vary your salad, vegetable and protein choices.
For example, if earlier in the day you opted for a combination of arugula, carrots and meat, a smarter approach would be to choose lettuce, cucumber and chicken for dinner.
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