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The 21-day diet is a protocol created by dr. Rodolfo Aurélio, a naturopath who is also trained in physiotherapy and osteopathy. This protocol was created to help you lose weight and fat quickly, estimating a loss of 5 to 10 kg within the 21 days of diet.

In addition, this diet promises to work even without the practice of physical exercises and says to bring health benefits such as lowering cholesterol, decreasing cellulite, improving muscle tone and strengthening nails, skin and hair.

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How it works

During the first 3 days you should reduce your consumption of foods rich in carbohydrates, such as breads, rice, pasta and crackers. At this stage you can consume small amounts of carbohydrates for breakfast, lunch and before training, it is important to give preference to foods such as brown rice, sweet potatoes, brown noodles and oats.

In addition, you can consume vegetables and greens at will, seasoned with olive oil and lemon, and include good fats in the menu, such as olive oil, coconut oil, nuts, walnuts, peanuts and almonds. Proteins must be lean and come from sources such as chicken breast, lean meats, roasted chicken, fish and eggs.

Between the 4th and 7th days, the carbohydrates must be completely removed, and the practice of any type of physical activity is not recommended.

21-day diet menu

The following table shows an example of a menu based on information about the 21-day diet, which is not similar to the menu proposed and sold by dr. Rodolfo Aurélio.

meal Day 1 Day 4 Day 7 
Breakfast 1 roasted banana with egg and cheese fried in olive oil + unsweetened omelette with 2 eggs + 1 slice of cheese and oregano almond bread + 1 fried egg + unsweetened coffee 
Morning snack 1 apple + 5 cashewnuts 1 cup unsweetened tea green juice with cabbage, lemon, ginger and cucumber 
Lunch/Dinner 1 small potato + 1 roasted fish with olive oil + raw salad 100-150 g steak + sautéed salad in olive oil and lemon 1 grilled chicken breast fillet with grated cheese + green salad with crushed chestnuts 
Afternoon snack 1 whole meal natural yogurt + 4 brown rice biscuits with peanut butter guacamole with carrot strips coconut pieces + mix of nuts 

It is also important to remember to reduce the consumption of industrialized products such as seasonings, frozen food, fast foods and processed meats, such as sausage, sausage and bologna. See examples of non-carbohydrate recipes to use in the diet.

Diet care

Before starting any diet, it is important to go to the doctor or nutritionist to check your health and receive authorization and guidelines for following the diet. In addition, it is also important to monitor your health and have a blood test at least once a year to identify any changes.

After finishing the 21-day diet program, it is necessary to maintain a healthy diet, typical of vegetables, fruits and good fats so that weight and health are maintained.

Another example of a diet similar to the 21-day protocol is the Atkins Diet, which is divided into 4 phases of weight loss and maintenance.



    1. I made this post because some of my readers asked me and I also have to be impartial and write about all the subjects that I think are pertinent, but I understand your point of view and I agree. A change in the way you eat and live a healthy lifestyle and diet is what really works.

      Liked by 1 person

      1. Sorry, Leo, sometimes things don’t translate between what I mean to say and what it sounds like on the page. I enjoy your posts. They are always interesting and well researched. It’s just that I’ve tried so many diets over the years and always found myself lapsing. When I stopped smoking, I made it work by going cold turkey. I’ve always wished that it was possible to do the same with food. Two years ago I realised I could, by sticking to three meals a day and going cold turkey on anything in between, including junk food. And half an hour a day at the gym. Even through the pandemic, when the gyms closed down, I hadn’t lapsed and I was losing weight. I had found my lightbulb moment. x


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