Brazilian Diet Plan
The Brazilian diet plan is as old as Brazil. Although it doesn’t originate from any scientific study, many who followed the ethics of this diet plan have testified favorably.
The fact that it doesn’t originate from scientific analysis and data makes it easier to relate and follow through.
What is the Brazilian Diet Plan?
The Brazilian diet plan is unique to the people of Brazil. It is considered a way of life for them.
Brazilians’ cultural approach to food (daily meal arrangement principle) left the shores of Brazil and became a potent diet plan.
Interestingly enough, the Brazilian meal plan was not originated to address weight loss-related issues. Still, most health practitioners believe the Brazilian diet plan can help lose as much as 12 kg (26.5lbs) of fat if followed consistently for a month.
How Does the Brazilian Diet Work?
The Brazilian diet works by intentionally fixing your meals with rich proteins. These proteins form the bulk of your meal, while others are additions.
As stated earlier, it is not a theory, so it doesn’t run in phases or stages; it is more of the way of life of a group of people. To follow this diet, there are a few things to note regarding your meal;
- This diet requires you to eat in measured portions; of course, you are dieting, and you know the expectations of what an estimated portion should look like. Aside from sticking to your portions, you must eat breakfast, lunch, and dinner regularly.
- If you are going to follow this diet plan well, you must say goodbye to alcohol.
- The Brazilian diet has a standard cliché for its followers, which goes thus: “eat to survive and not survive to eat.” This cliché constantly keeps your appetite in check, so if you have an appetite for any meal, you get to judge if it is essential and how good it is for your body.
- The Brazilian diet proposes an eight-hour interval between successive meals. This is to ensure that the previous meal has been digested appropriately. The interval system is also geared to stabilize your appetite through discipline. There are several apps you can look out for on Google to keep track of your mealtime intervals.
- The Brazilian diet supports rich protein intake and, as such, negates high carbohydrate and fat intake.
- If you like a lot of processed food, this diet negates your appetite for processed foods because of their hidden fats and sugars.
- Followers of this diet plan are advised to eat healthy foods, including vegetables, fish, and meat. It is important to note that this diet plan supports a high water intake to counterbalance high protein intake. However, recent scientific studies negate that high protein intake can cause disease.
A Typical Brazilian Diet Meal Sample
Below is a typical meal sample for the week following this diet plan.
Breakfast: A glass of orange juice, one orange and one banana
Lunch: Two slices of toast and 2 glasses of orange juice
Dinner: 2 slices of toast, 1 glass of orange juice
Breakfast: A slice of toast and 2 glasses of non-fatty milk
Lunch: 100 grams cooked rice, 140g salad, a glass of orange juice, a tablespoon of lemon
Dinner: 200 grams of cooked meat (non-fatty), 2 apples, and 6 lettuce leaves
Breakfast: Freshly Prepared a cup of apple juice and a small toast
Lunch: 2 boiled potatoes, 4 carrots, 100g of nonfatty meat
Dinner: 2 boiled eggs, 200g of fish
Breakfast: 2 apples and a glass of freshly made apple juice
Lunch: 100g of non-fatty meat, 150g of fish, and 2 carrots
Dinner: A bowl of vegetable soup, 2 bowls of fish soup, and 2 slices of bread
Breakfast: 100g of pineapple with 2 cups of freshly prepared pineapple juice
Lunch: 2 oranges, a little toast and 2 pieces of cheese
Dinner: 3 boiled potatoes, 150g salad comprising lettuce and carrots, and a glass of juice
Breakfast: 2 glasses of apple juice and 2 toast
Lunch: A loaf of bread, a bowl of vegetable soup, a bowl of mushroom and fish soup
Dinner: 100g of meat, and 100g of salad vegetable
This is considered a more flexible meal day. Despite your flexibility, you must not break the requirements of your diet.
Pros and Cons of the Brazilian Diet Plan
The benefits of this diet are
- It excludes processed food
- It doesn’t involve frying and oil usage in its diet
The cons of this diet
- It doesn’t provide a diet for weight maintenance
- Total exclusion of oil is not suitable for the body. This plan is missing a small proportion of monounsaturated oils.
It is a more natural diet plan and less bureaucratic and easy to follow over a long time.
Since the diet plan didn’t originate for weight loss, following the diet plan while increasing your portion slightly would help in weight maintenance.
Printable (PDF) Brazilian Diet Plan Table
|A glass of orange juice, one orange and one banana
|A slice of toast and 2 glass of non-fatty milk
|Freshly Prepared glass of apple juice and a small toast
|2 apples and a glass of freshly made apple juice
|100g of pineapple with 2 glass of freshly prepared pineapple juice
|2 glass of apple juice and 2 toast
|Two slices of toast and 2 glass of orange juice
|100g cook rice, 140g salad, a glass of orange juice, a tablespoon of lemon
|2 boiled potatoes, 4 carrots, 100g of non fatty meat
|100g of non fatty meat, 150g of fish, and 2 carrots
|2 oranges, a little toast and 2 pieces of cheese
|A loaf of bread, a bowl of vegetable soup, a bowl of mushroom and fish soup
|2 slices of toast, 1 glass of orange juice
|200g of cooked meat (non fatty), 2 apples, and 6 lettuce leaves
|2 boiled eggs, 200g of fish
|A bowl of vegetable soup, 2 bowls of fish soup, and 2 slices of bread
|3 boiled potatoes, 150g salad comprising lettuce and carrots, and a glass of juice
|100g of meat, and 100g of salad vegetable