{"id":10208,"date":"2016-01-28T18:30:08","date_gmt":"2016-01-28T18:30:08","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10208"},"modified":"2021-04-16T07:20:49","modified_gmt":"2021-04-16T06:20:49","slug":"como-hacer-dieta-sin-ir-a-la-quiebra-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/como-fazer-dieta-sem-ir-a-falencia\/","title":{"rendered":"C\u00f3mo hacer dieta sin arruinarse"},"content":{"rendered":"<h1><strong>Fazer dieta n\u00e3o tem que ser caro&#8230;e n\u00f3s mostramos-te como!<\/strong><\/h1>\n<p><!--more--><\/p>\n<p>Os gin\u00e1sios de hoje em dia, com mais luzes que uma discoteca, mais aulas que uma Universidade de ensino superior\u00a0e\u00a0mais instrutores a venderem PT&#8217;s do que pessoas a praticar exerc\u00edcio, levam a crer que frequentar um gin\u00e1sio pode ser extremamente caro.<\/p>\n<p>Ao passarmos pela zona \u201csaud\u00e1vel\u201d do hipermercado, com pre\u00e7os que mais parece uma loja Gucci no Dubai, leva-nos a pensar que mudar os nossos h\u00e1bitos praticando mais exerc\u00edcio e seguindo uma dieta mais equilibrada, pode ser imposs\u00edvel em tempo de crise.<\/p>\n<p><span style=\"text-decoration: underline;\">A inten\u00e7\u00e3o deste artigo \u00e9 partilhar algumas ideias, pelo menos relativamente \u00e0 dieta, e permitir que o gasto mensal na dieta n\u00e3o seja a desculpa para n\u00e3o come\u00e7ar.<\/span><\/p>\n<p style=\"text-align: left;\"><strong>Primeiro que tudo, alguns pontos importantes:<\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Prepara\u00e7\u00e3o<i> &#8211;<\/i><\/span><\/strong><span lang=\"pt-PT\">\u00a0Quando n\u00e3o temos as refei\u00e7\u00f5es preparadas leva a que fa\u00e7amos escolhas menos acertadas: acabemos por comer fora (mais dif\u00edcil fazer tracking das calorias e mais gasto \u20ac\u20ac\u20ac), fazer compras de ocasi\u00e3o no supermercado (mais caro, menos controlado).<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Ser importante n\u00e3o significa ser barato<i> &#8211;<\/i><\/span><\/strong><span lang=\"pt-PT\">\u00a0Podemos poupar na dieta, mas n\u00e3o significa ser uma dieta exageradamente aborrecida. Vamos sim comprar em dose moderada coisas mais caras, menos essenciais para a dieta, mas que nos v\u00e3o permitir saborear aquilo que gostamos em percentagem menor. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Como diria outro ditado: \u201c\u00e9 uma faca de dois legumes\u201d. Beneficia a carteira e a dieta com a inclus\u00e3o minorit\u00e1ria destes alimentos.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Fazer o sum\u00e1rio dos gastos actuais na vossa alimenta\u00e7\u00e3o<i> &#8211;<\/i><\/span><\/strong><span lang=\"pt-PT\">\u00a0Possivelmente v\u00e3o se surpreender (e muito) com o quanto gastam em bolachas, jantares\/almo\u00e7os fora, refrigerantes, chocolates, paragens na bomba de gasolina. <\/span><span lang=\"pt-PT\">E naquela noitada que terminou nas roulottes?<\/span><\/p>\n<\/li>\n<\/ul>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Quanto a gin\u00e1sios, n\u00e3o vou fazer publicidade, mas j\u00e1 existem imensas ofertas low cost com equipamento suficiente para atingir o corpo que possivelmente procuram.<\/p>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Se tiverem certezas do que querem, criar o vosso pr\u00f3prio gin\u00e1sio em casa pode ser uma enorme poupan\u00e7a a longo prazo.<\/p>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">\n<h2 lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><strong>O bonito e o feio da dieta flex\u00edvel<\/strong><\/h2>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">A dieta flex\u00edvel (aka IIFYM) \u00e9 cada vez mais popular. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Al\u00e9m de outros erros cometidos pela m\u00e1 interpreta\u00e7\u00e3o da mesma, existe o inconveniente geral de tudo caber \u201cnas macros\u201d. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Apesar de a minha vis\u00e3o de dieta flex\u00edvel seja \u201cser inclusivo\u201d, n\u00e3o significa que essa seja a desculpa para comer mais vezes fora ou comer menos vezes \u201ccomida de verdade\u201d. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Acho que se a ideia \u00e9 uma desculpa para comer o que apetece desde que caiba nas macros, guardem um dia na semana para brincar \u00e1s equa\u00e7\u00f5es matem\u00e1ticas, tentando manter o foco em alimentos menos processados nos restantes dias da semana.<\/span><\/p>\n<p align=\"JUSTIFY\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3.jpg\" rel=\"attachment wp-att-10210\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-10210\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3.jpg\" alt=\"artigo_dieta_budget3\" width=\"400\" height=\"400\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3.jpg 400w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget3-70x70.jpg 70w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/a><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Na generalidade, acabo por ver imensos \u201cflexdieters\u201d que s\u00f3 fazem compras de ocasi\u00e3o, ou comem quase sempre em restaurantes, etc.<\/span><\/p>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Assim, continuo a ser apologista do pensamento racional:<\/span><\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">O que importa mais neste momento? <\/span><\/p>\n<\/li>\n<li>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Mudar o vosso corpo?<\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Evitar um buraco no or\u00e7amento? <\/span><\/p>\n<\/li>\n<\/ul>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><span style=\"text-decoration: underline;\">Ent\u00e3o definam prioridades.<\/span> <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Preparem as marmitas, fa\u00e7am compras aproveitando as promo\u00e7\u00f5es, e planeiem as datas importantes para fugir \u00e0 dieta, tendo esses dias a liberdade e relaxamento para comer fora e divertirem-se.<\/span><\/p>\n<p align=\"JUSTIFY\">\n<h2 style=\"text-align: center;\" align=\"JUSTIFY\"><strong>Criar o vosso menu<\/strong><\/h2>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Agora que j\u00e1 sabem as minhas vis\u00f5es b\u00e1sicas sobre o assunto, vamos tentar perceber como abordar a dieta de forma a optimizar o investimento (porque est\u00e3o a investir algo, em voc\u00eas e nos vossos objetivos).<\/span><\/p>\n<p lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><strong>Passos para criar o vosso menu<\/strong><\/span><\/p>\n<ol>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Definir as calorias di\u00e1rias\/refei\u00e7\u00e3o, ou baseado apenas no objectivo da vossa dieta (<a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipercalorica\/\"  rel=\"noopener noreferrer\">hipercal\u00f3rica<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/dieta-hipocalorica\/\"  rel=\"noopener noreferrer\">hipocal\u00f3rica<\/a>, low carb, paleo, etc).<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Criar as refei\u00e7\u00f5es baseado no objectivo definido para o dia (podendo associar receitas pr\u00e1ticas e f\u00e1ceis).<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Criar v\u00e1rias op\u00e7\u00f5es simples para cada refei\u00e7\u00e3o, para poderem variar entre elas.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Criar uma lista base de compras, baseada no vosso menu.<\/span><\/p>\n<\/li>\n<li>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Imprimir o menu e us\u00e1-lo como base da vossa ida \u00e0s compras, de forma a evitar compras por impulso.<\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Incluir uma lista de especiarias ao vosso gosto, que permitem saborear a comida e evita comprar comidas j\u00e1 temperadas com subst\u00e2ncias\/produtos\/calorias desnecess\u00e1rias.<\/span><\/p>\n<\/li>\n<\/ol>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list.jpg\" rel=\"attachment wp-att-10270\"><img decoding=\"async\" class=\"aligncenter wp-image-10270 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list.jpg\" alt=\"dieta\" width=\"714\" height=\"308\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list.jpg 714w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list-300x129.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list-18x8.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list-600x259.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list-610x263.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/list-20x9.jpg 20w\" sizes=\"(max-width: 714px) 100vw, 714px\" \/><\/a><\/p>\n<p style=\"text-align: center;\" align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><strong><span lang=\"pt-PT\">Alguns (pequenos) ajustes que permitem optimizar o vosso menu<\/span><\/strong><\/span><\/p>\n<ul>\n<li>A massa normal \u00e9 mais barata do que a massa integral, al\u00e9m disso n\u00e3o faz muita diferen\u00e7a a n\u00edvel nutricional.<\/li>\n<\/ul>\n<ul>\n<li>O arroz de marca branca (continente, pingo doce, etc) \u00e9 geralmente mais barato que outras marcas mais conceituadas.\u00a0Nutricionalmente n\u00e3o muda (quase) nada e quem consome muitos hidratos de carbono possivelmente nota impactos positivos no or\u00e7amento com esta mudan\u00e7a.<\/li>\n<\/ul>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Salvem calorias e budget cozinhando com uma boa frigideira anti-aderente e se necess\u00e1rio Azeite\/\u00d3leo de coco em spray (costumo usar oliveira da serra extra virgem em spray).<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">O frango e atum s\u00e3o mais baratos que o salm\u00e3o e cortes nobres de vaca, usem os primeiros em maior quantidade, acabando assim por cortar calorias e possivelmente alguns euros no or\u00e7amento. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">A gordura em falta desta troca pode ser substitu\u00edda por manteiga de frutos secos e azeite, por exemplo.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Vegetais congelados s\u00e3o mais baratos que os frescos. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Agora que venham os defensores \u201canti congelados\u201d\u2026 Vegetais congelados ser\u00e3o sempre melhor op\u00e7\u00e3o do que n\u00e3o os comer de todo.<\/span><\/p>\n<\/li>\n<li>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">A mesma regra se aplica aos enlatados. S\u00e3o deliciosos, baratos e pr\u00e1ticos.<\/p>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget2.jpg\" rel=\"attachment wp-att-10211\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10211\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget2.jpg\" alt=\"artigo_dieta_budget2\" width=\"480\" height=\"346\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget2.jpg 480w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget2-300x216.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget2-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget2-20x14.jpg 20w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/a><\/p>\n<p align=\"JUSTIFY\"><span style=\"font-family: 'Times New Roman', serif;\"><span style=\"font-size: medium;\"><span style=\"font-family: Calibri, sans-serif;\"><span style=\"font-size: small;\"><span lang=\"pt-PT\"><i>Nota: Ultimo capitulo tem alguns exemplos de refei\u00e7\u00f5es.<\/i><\/span><\/span><\/span><\/span><\/span><\/p>\n<p style=\"text-align: center;\" align=\"JUSTIFY\">\n<h2 style=\"text-align: center;\" align=\"JUSTIFY\"><strong>Como come\u00e7ar?<\/strong><\/h2>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">J\u00e1 t\u00eam o menu, j\u00e1 t\u00eam a lista de compras, e agora?<\/span><\/strong><\/p>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Agora vem a parte que \u00e9 mais importante. <\/span><\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Eu leio todas as semanas os folhetos dos principais hipermercados, est\u00e3o dispon\u00edveis online e \u00e9 f\u00e1cil encontrar os alimentos base que est\u00e3o em promo\u00e7\u00e3o. Normalmente \u00e9 f\u00e1cil poupar imenso nas carnes\/peixes\/ovos com estas promo\u00e7\u00f5es semanais. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Para carne e peixe o ideal \u00e9 comprar se poss\u00edvel para o m\u00eas inteiro, embalar em sacos individuais e congelar. O ideal \u00e9 retirar sempre para descongelar no frigor\u00edfico 24h antes.<\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Procurem sempre poss\u00edveis acordos com fornecedores locais. Por exemplo, no grupo Power Fitness temos um fornecedor de peito de frango a 3.5\u20ac\/kg. Somos muitos e o pre\u00e7o \u00e9 muito apelativo e sem ter de correr \u00e0s filas do Pingo Doce.<\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">O mesmo se aplica \u00e0 fruta e vegetais, existe imenso com\u00e9rcio local com pre\u00e7os iguais\/menores que os hipermercados. Por exemplo, descobri \u00e0 semanas que tenho \u00e0 porta de casa uma mercearia com produtos quase todos eles feitos em Portugal (poucos importados), com um pre\u00e7o 15-20% abaixo dos hipermercados. E o sabor bem melhor que o da banana congelada (importada).<\/span><\/p>\n<p align=\"JUSTIFY\"><span style=\"text-decoration: underline;\"><span lang=\"pt-PT\">Assim resumindo podemos tentar usar a seguinte ideia: \u201cEu consumo estes 15 alimentos, dos quais est\u00e3o 5 em promo\u00e7\u00e3o e vale a pena abastecer-me\u201d em vez do pensamento impulsivo: \u201cVou comprar tudo, porque est\u00e1 em promo\u00e7\u00e3o\u201d.<\/span><\/span><\/p>\n<p style=\"text-align: center;\" align=\"JUSTIFY\">\n<h2 style=\"text-align: center;\" align=\"JUSTIFY\"><strong>Onde comprar?<\/strong><\/h2>\n<p lang=\"pt-PT\" align=\"JUSTIFY\"><strong>Os meus supermercados favoritos:<\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Aldi &#8211;<\/span><\/strong><span lang=\"pt-PT\">\u00a0Enumerando os principais artigos com bom pre\u00e7o\/qualidade: atum em lata (2x a lata normal), enlatados no geral (inclui lentilhas, ratatouille, pimentos jalapenhos, etc), Quark 0%, Requeij\u00e3o 0%, leite sem lactose, frescos no geral.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Lidl &#8211;<\/span><\/strong><span lang=\"pt-PT\">\u00a0Enumerando os principais artigos com bom pre\u00e7o\/qualidade: Ice Tea 0%, Quark 0%, Grego ligeiro 2%, Cheerios integrais, cereais variados, frescos no geral.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Makro &#8211;<\/span><\/strong><span lang=\"pt-PT\">\u00a0Enumerando os principais artigos com bom pre\u00e7o\/qualidade: Lombos de pescada congelados, Fullprotein 0%, claras de ovo de 1L, Gin e \u00e1gua t\u00f3nica (muitas vezes \u00e9 mais barato lol).<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Jumbo &#8211;<\/span><\/strong><span lang=\"pt-PT\">\u00a0A quem n\u00e3o tem acesso ao cart\u00e3o da Makro, o Jumbo tamb\u00e9m vende claras de ovo.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><strong><span lang=\"pt-PT\">Com\u00e9rcio local &#8211;<\/span><\/strong><span lang=\"pt-PT\">\u00a0Procurem sempre quais alternativas oferecem as mercearias\/talhos da vossa zona.<\/span><\/p>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget4-1.jpg\" rel=\"attachment wp-att-10231\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10231\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget4-1.jpg\" alt=\"artigo_dieta_budget4\" width=\"500\" height=\"361\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget4-1.jpg 500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget4-1-300x217.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget4-1-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget4-1-20x14.jpg 20w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Como poupar dinheiro (e tempo!) na confec\u00e7\u00e3o dos alimentos<\/strong><\/h2>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Outra solu\u00e7\u00e3o \u00fatil \u00e9 poupar tempo e dinheiro na confec\u00e7\u00e3o dos alimentos.\u00a0<\/span><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Receitas de micro-ondas<\/u> &#8211;<\/span><span lang=\"pt-PT\">\u00a0N\u00e3o matam, ao contr\u00e1rio de alguns artigos perdidos, e s\u00e3o super pr\u00e1ticas em dias dif\u00edceis (que todos temos). <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Quem n\u00e3o gosta de \u201cchips\u201d batata doce no micro-ondas?<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Panela de press\u00e3o<\/u> &#8211;<\/span><span lang=\"pt-PT\">\u00a0Permite cozinhar quantidades enormes de comida usando apenas carne, vegetais, temperos e algum molho a gosto (t\u00e3o simples como tomate maduro). <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">A receita de \u201cslow cook\u201d de frango na <a href=\"https:\/\/www.facebook.com\/Team-SikNutrition-621079038001518\" target=\"_blank\" rel=\"noopener noreferrer\">p\u00e1gina<\/a> \u00e9 a minha favorita.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><u>Cozinhar antecipadamente<\/u> &#8211;<\/span><span lang=\"pt-PT\">\u00a0Cozinhar em quantidades que durem v\u00e1rios dias.\u00a0<\/span><span lang=\"pt-PT\">Permite poupar tempo e dinheiro.<\/span><\/p>\n<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>B\u00f3nus 1: Exemplos de refei\u00e7\u00f5es<\/strong><\/h2>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Abaixo ficam alguns exemplos de refei\u00e7\u00f5es que podem ser preparadas de forma a ser usadas em v\u00e1rios dias, que incluem op\u00e7\u00f5es acess\u00edveis e claro, S-A-B-O-R-O-S-A-S. <\/span><\/p>\n<p lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><strong><u>Pequeno almo\u00e7o<\/u><\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Ovos + Claras e Fruta (Vers\u00e3o doce).<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Omelete de ovos e\/ou claras, usando os vegetais que se est\u00e3o a estragar no frigor\u00edfico.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Quark 0% com frutos vermelhos congelados, ou fruta fresca e\/ou frutos secos.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Overnight Oats, <\/span><span lang=\"pt-PT\">basta cozinhar a aveia com \u00e1gua\/leite e adicionar Whey se necess\u00e1rio. Deixar durante a noite e consumir frio pela manh\u00e3. (com mel por cima apenas na hora de comer e nem parece que est\u00e3o a seguir uma dieta).<\/span><\/p>\n<\/li>\n<li>\n<p lang=\"pt-PT\" align=\"JUSTIFY\">Batido de Whey, Fruta, Espinafres (congelados n\u00e3o deixam sabor), Cereais, Frutos secos, etc. R\u00e1pido e eficaz.<\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Panqueca de aveia e whey. Um cl\u00e1ssico.<\/span><\/p>\n<\/li>\n<\/ul>\n<p lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><strong><u>Almo\u00e7o\/Jantar<\/u><\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">P\u00e3o Thins com hamb\u00farguer caseiro de frango e queijo Light (Aldi) + salada.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Salada de feij\u00e3o frade, cebola, atum e pimentos.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Slow Cooks com arroz, feij\u00e3o e vegetais.<\/span><\/p>\n<\/li>\n<\/ul>\n<p lang=\"pt-PT\" style=\"text-align: center;\" align=\"JUSTIFY\"><strong><u>Sobremesas\/Snacks<\/u><\/strong><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">O magn\u00edfico Fluff de whey.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Bolo de microondas com whey (#beltsanderbrownie).<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Quark com <a href=\"https:\/\/ginasiovirtual.com\/flavdrops\"  rel=\"noopener noreferrer\">Flavdrops<\/a> + Fruta.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Ovos cozidos + Fruta.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Requeij\u00e3o light (Aldi) com stevia e canela. Parece arroz doce!<\/span><\/p>\n<\/li>\n<\/ul>\n<p>*Encontras estas e outras\u00a0receitas <a href=\"https:\/\/www.facebook.com\/media\/set\/?set=a.621132224662866.1073741825.621079038001518&amp;type=3\" target=\"_blank\" rel=\"noopener noreferrer\">aqui<\/a>\u00a0e <a href=\"https:\/\/ginasiovirtual.com\/category\/receitas\/\"  rel=\"noopener noreferrer\">aqui<\/a>.<\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>B\u00f3nus 2: Onde desperdi\u00e7amos \u20ac\u20ac\u20ac<\/strong><\/h2>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">J\u00e1 fal\u00e1mos onde poupar, e que seguir uma dieta equilibrada (quer seja para <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-ganhar-massa-muscular\/\"  rel=\"noopener noreferrer\">ganhar massa muscular<\/a> ou <a href=\"https:\/\/ginasiovirtual.com\/o-que-comer-para-perder-gordura\/\"  rel=\"noopener noreferrer\">perder gordura<\/a>) pode n\u00e3o ser t\u00e3o caro como muita gente pensa. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Para terminar, vamos focar agora onde nesta \u00e1rea do fitness (n\u00e3o s\u00f3 na comida) desperdi\u00e7amos dinheiro.<\/span><\/p>\n<ul>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><b>Prote\u00edna em excesso &#8211;<\/b><\/span><span lang=\"pt-PT\">\u00a0Muitas pessoas t\u00eam uma ingest\u00e3o di\u00e1ria de prote\u00edna acima das 3g\/kg de peso. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">A n\u00e3o ser que gostem de desperdi\u00e7ar dinheiro, 2g\/kg \u00e9 suficiente para manter\/ganhar massa muscular sem ter efeitos demasiado \u201ccatab\u00f3licos\u201d no or\u00e7amento. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Nunca esquecer que o maior gasto monet\u00e1rio da nossa dieta normalmente prende-se nas fontes de prote\u00edna.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><b>Comida org\u00e2nica &#8211;<\/b><\/span><span lang=\"pt-PT\">\u00a0Ainda n\u00e3o h\u00e1 evid\u00eancias suficientes que o custo acrescido, traga benef\u00edcios equivalentes \u00e0 diferen\u00e7a no valor. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">N\u00e3o estou com isto a dizer para n\u00e3o os consumirem, mas se o budget \u00e9 um problema, evitem.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><b>Suplementos in\u00fateis &#8211;<\/b><\/span><span lang=\"pt-PT\">\u00a0Nenhum suplemento \u00e9 obrigat\u00f3rio mas tamb\u00e9m n\u00e3o significa que n\u00e3o tenham uso. Por exemplo, a <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Whey<\/a> \u00e9 muito pratica e sai barato por dose. <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Mais suplementos apenas se o budget permitir.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><b>Roupas de treino caras &#8211;<\/b><\/span><span lang=\"pt-PT\">\u00a0S\u00e3o bonitas mas n\u00e3o trazem resultados.<\/span><\/p>\n<\/li>\n<li>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><b>Acess\u00f3rios &#8211;<\/b><\/span><span lang=\"pt-PT\">\u00a0Ped\u00f3metros, cardio-frequenc\u00edmetros, etc. S\u00e3o giros, podem ser \u00fateis, mas n\u00e3o s\u00e3o obrigat\u00f3rios.<\/span><\/p>\n<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5.jpg\" rel=\"attachment wp-att-10213\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-10213\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5.jpg\" alt=\"artigo_dieta_budget5\" width=\"500\" height=\"500\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5.jpg 500w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5-12x12.jpg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/artigo_dieta_budget5-20x20.jpg 20w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\">Espero que agora no fim do artigo, haja mais clareza no que diz respeito \u00e0s d\u00favidas se seguir uma dieta \u00e9 caro, ou barato. <\/span><span lang=\"pt-PT\">Ou justificarem-se que n\u00e3o podem seguir nenhuma dieta porque n\u00e3o t\u00eam dinheiro\u2026 <\/span><\/p>\n<p align=\"JUSTIFY\"><span lang=\"pt-PT\"><span style=\"text-decoration: underline;\">Possivelmente com alguns truques podem fazer a dieta que querem, para atingir o corpo que desejam, gastando menos do que imaginam!<\/span><\/span><\/p>\n<p><strong>Artigo escrito pela Team Sik Nutrition<\/strong><\/p>\n<div><\/div>\n<p>[author image=&#8221;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/logo-sik.jpg&#8221; ]A Team Sik Nutrition, \u00e9 um grupo recente de pessoas apaixonadas pelo mundo do Fitness. O foco da Team \u00e9 guiar, educar e motivar os interessados em atingir os seus objectivos quer de sa\u00fade, quer de condi\u00e7\u00e3o f\u00edsica\/performance. Toda esta partilha \u00e9 baseada em factos cient\u00edficos e experi\u00eancia dos integrantes da Team.<\/p>\n<p>O CEO da Team Sik Nutrition, \u00e9 o Jo\u00e3o Gon\u00e7alves. Powerlifter amador, apaixonado pelo Fitness e pela escrita de artigos.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Team-SikNutrition-621079038001518\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Team Sik Nutrition<\/a><\/strong>[\/author]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hacer dieta no tiene por qu\u00e9 ser caro\u2026 \u00a1y te mostraremos c\u00f3mo!<\/p>","protected":false},"author":1218,"featured_media":10209,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Como fazer dieta sem ir \u00e0 fal\u00eancia: dicas pr\u00e1ticas","_seopress_titles_desc":"Descobre como fazer dieta sem ir \u00e0 fal\u00eancia com dicas pr\u00e1ticas para poupar e manter uma alimenta\u00e7\u00e3o equilibrada sem gastar uma 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