Nutritionist Beatriz de Oliveira reveals which foods are ideal for losing up to 6 kg in 30 days
The countdown to summer has begun! And, every year, the same thing happens: most people rush to the gym and indulge in miracle diets. But does it really work?
For the nutritionist Beatriz de Oliveirawhich has already transformed the eating habits of hundreds of people by maintaining a physical exercise routine and a calculated and specific diet for each body, it is possible to lose weight in a healthy way, without regaining weight.
“By putting this into practice, up to 6 kg can be eliminated in 30 days. Remembering that these eliminated kilos must be fat”, reinforces the specialist.
To achieve this goal, the nutritionist teaches the guidelines to put into practice in your routine:
- – Always give priority to natural foods, as they have the role of nourishing our body. They are: fruits, vegetables and greens.
- – Avoid fast food as much as possible, as these foods contain empty calories that add nothing to your diet. On the contrary: being rich in fat, they will only make the scale go up;
- – Don’t think of carbohydrates as real bad guys. Wholemeal bread, rice, potatoes and pasta generate energy for our body. The secret lies in the quantity you can consume: two portions of fruit and vegetables every day for lunch and dinner, at least 1/4 of the plate;
- – Invest in protein, especially if you want to gain muscle mass. Good options are: chicken, plain yogurt and eggs;
- – Stay hydrated! Drinking water is essential in all stages of life. Therefore, your body must be hydrated throughout the day. The rule is: your weight X 35 ml = result of the daily amount of water you should consume. Remember: this is the minimum!
- – Combined with a healthy diet, practice physical activity for at least 30 minutes a day. Hiking is an excellent option.
It all depends on each person’s goal
To top it off, nutritionist Beatriz de Oliveira also emphasizes that the entire menu is individual and depends on each person’s goals.
“Anyone who thinks that internet menus work is wrong. Also, this menu should be based on your routine and food tastes. Otherwise you won’t be able to turn healthy eating into a habit, forcing you to constantly give up and falling into the terrible accordion effect”, explains the specialist who aims to help you reach your ideal weight, but without desire.
Another factor that hinders ideal nutrition is… emotion. Often the hunger factor is not the main factor in eating. Anxiety, for example, can make you attack the refrigerator!
“Many people vent their emotions on food, especially the most palatable ones,” warns Beatriz de Oliveira.
If this is your case, here are some golden tips from the nutritionist:
- – Practice self-awareness. Always ask yourself: “Am I really hungry?”;
- – Try to identify the emotional factors that trigger the desire to eat, such as stress, loneliness or boredom;
- – Find healthier ways to deal with your emotions. To this end, limit access to highly processed, high-calorie foods in your home.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
