21-day diet: what it is, how to do it and menu

The 21-day diet is a protocol created by Dr. Rodolfo Aurélio, a physiotherapist, naturopath and osteopath, which aims to promote weight loss quickly, estimating a loss of 5 to 10 kg in the 21 days of the diet.

This diet promises to work even without physical exercise and claims to provide health benefits such as reducing cholesterol levels, improving muscle tone and strengthening nails, skin and hair.

However, there is still no scientific proof of the benefits of this diet for weight loss and health. Therefore, when deciding to go on a weight loss diet, it is advisable to consult a nutritionist to assess your health status and recommend an individualized diet.

How to make

During the 21-day diet, Dr. Rodolfo Aurélio provides a guide to help treat binge eating; detox food and juice recipe books; and a manual for doing light physical exercises.

Although it is not possible to check on the website which foods are recommended during this diet, it is believed that this protocol is based on a low carb diet, which is a style of eating low in carbohydrates and rich in fiber and proteins, which favors reducing hunger and weight loss. Check out how to follow the low carb diet.

Furthermore, it is also believed that intermittent fasting is recommended during the diet, which is a lifestyle that helps prevent premature aging and increase the burning of body fat, promoting weight loss. Learn more about intermittent fasting.

21 day diet menu

The following table shows an example of a 3-day menu of the 21-day diet, which is not the same as that proposed by Dr. Rodolfo Aurélio:

This menu is just a model of a weight loss menu based on the low carb diet. To lose weight healthily, it is advisable to consult a nutritionist to assess your general health and plan a diet according to individual nutritional needs.

Other healthy tips for losing weight

Some tips for losing weight healthily are:

• Maintain a healthy and varied diet, prioritizing low-fat meats, whole grains, fruits, legumes and vegetables that help balance hunger, facilitating weight loss;
• Sleep 7 to 9 hours a night, since sleep is important for the production of GH, a hormone that balances metabolism, helping to burn body fat;
• Avoid alcoholic drinks, as they are very high in calories and are usually accompanied by snacks such as fatty cheeses, French fries and jelly, for example.

Furthermore, to lose weight effectively, it is also essential to practice between 150 and 200 minutes of activities per week. This is because physical exercise increases metabolism, stimulating the burning of body fat. See some exercises that help you lose weight.