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 models like Gisele Bundchen and Adriana Lima. This Brazilian Diet should become your favorite.

However, this isn’t a diet plan designed by some celebrity trainer in order to get a model body. This is a brand new Brazilian way of eating and it may look strict for some of you.

The Brazilian Diet is all about getting healthy and weight loss is a very happy side effect of this diet. Think Brazilian, Work Brazilian, Eat Brazilian. Is that all we need to do? Let’s see down below.

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
  • Do not use consume alcohol until you have reached your target weight
  • Stop 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


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.


It’s also a good idea to ask yourself, is it ‘need?’ 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.

This Brazilian diet might become your favorite. Keep on reading and see if it suits well for you.


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!


We are all different shapes and sizesThis 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!


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.


  • 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.

You can repeat this Brazilian plan 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 Brazilian diet is rich in fruits and vegetables so that the body receives enough vitamins and minerals.

Keep in mind that you should never quit. From all of those Diets out there, the Brazilian diet might just work well for you.


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

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