The 21-day diet is a protocol created by Dr. Rodolfo Aurélio, naturopath 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 at 21 days of diet.
In addition, this diet promises to work even without physical exercise and aims to provide health benefits such as lowering cholesterol, reducing cellulite, improving muscle tone and strengthening nails, skin and hair.
- During the first 3 days you should reduce your intake of carbohydrate-rich foods.
- Such as bread.
- Rice.
- Pasta and crackers.
- At this point you can consume small amounts of carbohydrates at breakfast.
- Lunch and before training.
- It is important to focus on foods such as brown rice.
- Sweet potatoes.
- Wholemeal pasta and oats.
In addition, you can eat anything you can eat vegetables and vegetables, seasoned with olive oil and lemon, and include good fats on the menu, such as olive oil, coconut oil, nuts, nuts, peanuts and almonds.be lean and come from sources like chicken breast, lean meats, roast chicken, fish and eggs.
Between the 4th and 7th days carbohydrates should be completely eliminated and no physical activity is recommended.
The following table shows an example menu based on 21-day diet information, not being similar to the menu offered and sold by Dr. Rodolfo Aurélio.
It is also important to remember to reduce consumption of industrialized products such as condiments, frozen foods, fast food and processed meats, such as sausages, sausages and mortadella.See examples of carb-free recipes to use in your diet.
Before starting any diet, it is important to see your doctor or nutritionist to monitor your health and receive a license and instructions to follow the diet, and it is also important to monitor your health and have a blood test at least once a day.year to identify any changes.
After completing the 21-day diet program, it is necessary to maintain a healthy diet, typical of vegetables, fruits and good fats, to maintain weight and health. Another example of a 21-day protocol-like diet is Atkins.diet, which is divided into 4 phases of weight loss and maintenance.