Brazilian Diet – Lose 12 kg in 1 Month!

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What do you think of when you see the words “Brazilian” and “weight loss”? If you’re like many, you think of the tall-and-toned bodies of Brazil-born model like Gisele Bundchen and Adriana Lima.

However, this isn’t a diet plan designed by some celebrity trainer in order to get a model body.

The Brazilian Diet is all about getting healthy- and weight loss is a very happy side effect of that.

The main principles of the Brazilian Diet are:

  •     Be aware of calories but don’t get hung up on counting them constantly
  •     Make sure everything you eat offers your body a healthy benefit
  •     Eat the right sized portions for you
  •     Cut out all processed food and takeaway food
  •     Cut out alcohol until you have reached your target weight
  •     Cut out all fizzy drinks, even diet drinks, unless it’s fizzy water
  •     Understand the difference between ‘need’ and ‘greed’
  •     Eat more vegetables, fruit, chicken and fish
  •     Drink lots of water

The science is simple.

If you eat less and move more, you WILL lose weight. Listen to your body. It’s important that you get your brain in gear and start to listen to your body. Are you ‘tummy’ hungry or ‘brain’ hungry? If you feel hungry but have had a large meal an hour or so ago, you know you are not ‘tummy’ hungry; meaning your stomach isn’t empty and asking for food.

In this situation, it is your brain telling you to eat because your blood sugar levels have probably dropped. So instead of eating too much food, just eat a small palmful of nuts and raisins. This will be enough to naturally lift your blood sugar levels and keep you going until you are properly ‘tummy’ hungry.

Need or Greed?

It’s also a good idea to ask yourself, is it ‘needed?’ or ‘greed’ when you are about to eat. If you haven’t eaten for 3 or 4 hours and feel hungry, you know this is a ‘need’ meal; therefore your meal needs to be nutritious to fuel your body. If, however, you have had breakfast and then meet friends for coffee and cake one hour later, this isn’t a ‘need’ meal – it is a ‘greed’ meal. When you are in the process of getting healthy and losing weight, try not to put yourself in the position of eating a ‘greed’ meal – or at least wait for a special occasion to enjoy an occasional as a special and worthwhile treat.

Nighttime meals

Have your last meal of the day 12 hours before you are due to have your breakfast. Your body needs a 12-hour break without food. So if you have breakfast at 7.30am, don’t eat dinner any later than 7.30pm the night before.

This will not only aid your weight loss, but you’ll wake up with better skin, clearer eyes and no dry mouth or a sore throat. Try it!
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Portion control – very important information

We are all different shapes and sizes. This is why you need to gauge your portion size.When losing weight, the protein and carbohydrate in any meal need to be no larger on the plate that the size of your closed palm. Your palm size relates directly to your stomach size.

The only food that is allowed outside of your closed palm is vegetables or fruit.

By eating 3 palm-sized meals a day, using fresh and unprocessed ingredients, cutting out all chemicals, fizzy drinks, and alcohol, taking 3 small snacks a day and drinking 8 glasses of water – YOU can safely and sustainably lose your excess weight and keep it off forever!

Remember – If it has no health benefit – don’t eat it and fast for 12 hours at night!

Diet plan for 7 days


Breakfast: 1 orange, 1 banana, and 1 cup orange juice

Snack: 1 cup orange juice 1 slice toast

Lunch: 100 g boiled fish, 100 grams of salad with fresh vegetables

Dinner: Same as lunch

Before going to bed: 1 cup orange juice, 1 small piece of toast.


Breakfast: 1 soft-boiled egg, 1 cup apple juice

Snack: 1 small piece of toast, 1 cup apple juice

Lunch: 100 grams of cooked meat, 2 boiled potatoes, 4 lettuce leaves

Dinner: 200 grams boiled fish, 1 hard boiled egg, lettuce, peas (fresh or canned)

Before going to bed: 1 cup apple juice, 1 toast


Breakfast: 1 cup Lean milk, 1 slice of toast

Snack: 100 grams lean cheese

Lunch: 100 g rice, 150 years salad of fresh cabbage poured with 1 tablespoon lemon juice and finely chopped parsley

Dinner: 100 g cooked meat, 1 apple, 4 lettuce leaves

Before going to bed: 1 cup apple juice, 1 small piece of toast.

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Breakfast: 1 cup pineapple juice, 60 grams pineapple

Snack: 1 cup pineapple juice, 1 small piece of toast

Lunch: 100 g boiled meat, a small piece of cheese and 1 orange

Dinner: 2 boiled potatoes, 150 years salad of fresh grated carrot with oil

Before going to bed: 1 cup pineapple juice, 1 slice of toast.


Breakfast: 1 cup apple juice, 1 small toast

Snack: 1 apple, 1 orange

Lunch: 150 grams boiled fish, 2 small boiled carrots

Dinner: 1 bowl of vegetable soup (cream or mushroom soup or fish stew), a small piece of bread

Before going to bed: 1 cup orange juice, 1 small piece of toast.


Breakfast: 1 cup apple juice, 1 slice of toast

Snack: 150 years salad of boiled grated beet with a little oil

Lunch: 1 bowl of vegetable soup, creamy mushroom soup or fish stew, 1 small piece of bread

Dinner: 100 g fried mushrooms, 100 g salad of fresh vegetables

Before going to bed: 1 cup apple juice, 2 biscuits.


Breakfast: 1 banana, 1 handful of grapes

Snack: 1 cup of carrot juice, 1 small piece of toast

Lunch: 100 g boiled meat, 100 g salad of fresh cabbage, young onions, and juice of 1 lemon

Dinner: 1 bowl of vegetable soup, creamy mushroom soup or fish stew 1 100 years fruit, 4 lettuce leaves

Before going to bed: 1 cup apple juice, 2 dried figs.

This eating plan you can repeat as necessary 2-4 weeks, but no longer than that. After the diet is recommended to consume more fruits and vegetables and to gradually increase the amount of foods with protein. The diet is rich in fruits and vegetables so that the body receives enough vitamins and minerals.

Recommended: moderate physical activity such as walking, cycling or swimming, at least 30 minutes.

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Disclaimer: All information, data, and material contained, presented, or provided on is for awareness purposes only. It is not to be construed or intended as providing medical or legal advice. The decisions you make about your family's health care are important and should be made in consultation with a competent medical professional. We are not physicians and do not claim to be. Any views expressed herein are not necessarily those held by
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