Pilates is a type of training that allows you to tone the abdomen, improve posture and coordination, and shape the body. Plus you don’t need any tools to do it and it’s perfect even if you’re a beginner.

But how to use it for weight loss?

Here is the Pilates Diet, a plan created by Dcomedieta.it behind the suggestions of Karen, dietician and Pilates instructor in San Diego , who through her Propel Pilates center helps people of all ages and fitness to lose weight and transform their body . You will have the first results in just two weeks and many health benefits.

PILATES DIET: HOW TO DO IT

The Pilates diet is a very simple weight loss regimen that is based on a balanced diet at every meal.

The weekly menu is suitable for a woman aged thirty and over with a height of not less than one meter and seventy with an overweight of up to 10 kilos, while if you are younger or taller you need to have an extra snack among those mentioned. Conversely, those of lower height must take out the after dinner snack and a teaspoon of oil in one of the two meals.

The Pilates diet every two weeks causes you to lose 1.5 kilos-2 kilos, while specifically reducing body fat. It is possible to do it even for just two weeks, to immediately improve your appearance, and then continue with the workouts by choosing to control the portions as explained here.
The diet provides approximately 1400 calories.

Clearly, it is necessary to consult the attending physician before doing this or any other dietary regimen that you find on Dcomedieta.it. There are no contraindications because the Pilates diet is absolutely balanced and can also be done in a vegetarian or vegan version.

Breakfast. Two options for every day.

These two options are valid for all days, you can choose one or the other for all days or alternate.
Before breakfast it is recommended to drink a glass of water and stretch arms and legs by stretching.

1 . A glass (180 ml) of skim milk with a heaping tablespoon of vanilla collagen (this is my favorite brand Collagen with elastin and hyaluronic acid | Pure | Without additives , sweetened with stevia) or alternatively 150 ml of oat milk without sugar added with a spoonful of Vonderweid – Vegan Collagen and a level teaspoon of agave syrup or brown sugar. Two blue pack Wasa slices or rusks with two teaspoons of jam or as an alternative to slices 120 grams of ripe banana or two Gran Cereale biscuits. Coffee or tea with stevia.

2. Cream with 125 grams of low-fat plain yogurt or white soy yogurt, half a banana or 100 grams of pear or apple, a heaping tablespoon of vanilla or vegan collagen. Blend everything and add 20 grams of All Bran cereal.
Coffee or tea with stevia.

Collagen adds a little protein to our breakfast, reduces stress, helps regenerate skin and joints, promoting a more elastic and compact skin tone. You can skip it, of course.

Snacks. You have two a day based on 150 grams of unsweetened fruit of your choice (no bananas, persimmons, grapes) + a third snack with 10 grams of milk chocolate or 2 nuts after dinner.

Physical activity after breakfast: 30 minutes of brisk walking or 15 minutes of indoor cardio ( watch video ).
And after a snack: 30 to 60 minutes of pilates among the videos below. In total it will be about 40 minutes of pilates per day.
Video one , two , three , four , five , six , seven .

REPLACEMENTS

• Instead of the boiled legumes indicated, you can vary with others. Those who follow the omnivorous diet can also vary with vegan options. Vegan foods are easily found in organic shops.
• If, on the other hand, you live in small towns, there are no such shops, you will have to follow easy recipes to avoid specific vegan foods. For vegan cheese you will follow this recipe . For the wheat muscle this. 
  The rest can be found in the supermarket.
• Oat milk can be substituted for rice milk.
• Vegetables and vegetables are in free quantity and can be substituted, apart from carrots (to be substituted with beets) which have the precise weight.
• Feta can be replaced with linea or primosale cheese.
• Salmon with natural mackerel.
• Shrimp with net weight shellfish (mussels) or squid.

DIET PILATES WEEKLY MENU

Monday

Lunch . Tomato salad with 50 grams of feta cheese or 150 grams of cottage cheese and basil or oregano, a teaspoon of oil, 50 grams of wholemeal bread. Vegan alternative with 130 grams of boiled chickpeas and a teaspoon of mixed seeds. Half a glass of fennel seed decoction with a teaspoon of brown sugar + two almonds. The tomatoes are in free quantity.

Dinner. Stir-fried spinach with a teaspoon of oil. Two hard-boiled eggs. 200 grams of natural pineapple in juice. Instead of eggs: 70 grams of sliced ​​wheat muscle.

Tuesday.

Lunch. 50 grams of wholemeal pasta topped with mushrooms, garlic or onion, parsley, a teaspoon of oil, 80 grams of ground turkey or natural tofu in chunks, a teaspoon of parmesan. Half a glass of fennel seed decoction with a teaspoon of brown sugar + two almonds.
Dinner. Grilled courgettes or aubergines, baked in the oven with 40 grams of grated Parmesan cheese, 3 tablespoons of tomato sauce (not sauce), salt, pepper, oregano. As an alternative to parmesan, 50 grams of vegan cheese such as Jeezini or Violife.

Wednesday

Lunch. 50 grams of brown rice or grain oats with artichoke hearts or peppers, 120 grams of shrimp / shrimp tails, a teaspoon of oil, herbs and herbs to taste. As an alternative to shrimp in rice, opt for a second course with 60 grams of vegan cold cuts with a little lemon juice and rocket. Half a glass of fennel seed decoction with a teaspoon of brown sugar + two almonds.
Dinner. Salad with green beans, 100 grams of potatoes or sweet corn, 100 grams of drained sponge beans, a teaspoon of oil, lemon juice, parsley, optional garlic. Half a glass of fennel seed decoction with a teaspoon of brown sugar + two almonds.

Thursday

Lunch: two bruschetta of 60 grams of whole wheat bread, a sliced ​​tomato, 80 grams of blended sponge beans or chickpeas, a handful of rocket, lemon juice, a piece of red onion.

• Blend the well-drained legumes with the onion, a little lemon juice, salt and spices to taste.
• Toast the bread and garnish with the cream, diced tomatoes, rocket.
• Separately prepare an emulsion with lemon juice and a teaspoon of oil and put it on the bruschetta.

Half a glass of fennel seed decoction with a teaspoon of brown sugar + two almonds.

Dinner. A baked pepper stuffed with 50 grams of feta or vegan cheese blended with a spoonful of breadcrumbs, salt, pepper, half a zucchini and half an onion, basil, some capers. Boil the pepper in boiling water for 10 minutes, let it cool, cut it in two, remove the seeds, put the already chopped filling in a mixer. Bake in the oven without oil for 25 minutes at 180 °. 100 grams of strawberries or kiwi.