Raquel Britzke Nutrition

Ready to elevate your holiday experience? 🌴💪

With these essential tips, you'll strike the perfect balance between indulgence and self-care. Save this post for easy reference during your travels! 📌

Who's ready to make the most of these valuable insights?

Marta lost 23.3kg with TRANSFORM360 and is thrilled with the results! 😍✨

From feeling discouraged and low in self-esteem, Marta decided to change her mindset and take a step towards a healthier life. 💪💚 By incorporating physical activity and a balanced diet, even as a vegetarian, she achieved remarkable results: reducing her body fat percentage while maintaining muscle mass!

If you also want to look in the mirror and feel confident, know that it's possible! 💫✨

Don't miss the chance to transform your life like Marta! We have a new TRANSFORM360 group starting, and spots are limited. Secure yours now! 🚀

Tell me in the comments what your goal is, and I'll help you achieve it.

It's amazing to think it's been 15 years on this journey of nutrition and healthy weight loss with you all. Every bit of support from you means the world to me!

But sometimes, Instagram hides my posts. So, help me out by liking and commenting so you don't miss a thing!

This year is going to be full of surprises! I want to know: what do you want to see more of here? What topics are you interested in?

Share your ideas in the comments!

Let's make this year incredible together! 💚🌟"

🔥Bora secar a barriga minha filha? Sim ou com certeza? Então arrasta para o lado 👉 ️e confere a programação do desafio seca barriga que começa HOJE! 📅

⚠️Se você ainda não se inscreveu, na minha bio tem um link para inscrição, garanta sua vaga e receba todas as informações e dicas em primeira mão!

Quem vem comigo? Marque duas amigas participar com você. 😍👇👇

Aos 46 anos Carolina ELIMINOU 28KG com o PFD e o PLC.
Reconquistou sua autoestima e acima de tudo melhorou sua SAÚDE!

Lembrando que FALTAM 2 DIAS para o DESAFIO SECA BARRIGA. 100% gratuito! 🙌 Quer participar? Escreva “eu quero” abaixo que irei te mandar os próximos passos. 👇🏼👇🏼

This was the Queen's last appearance, 2 days ago, working at age 96. And there are still people who only think about retiring at 40. (I was one of them). 😁

When you have a meaning for your work, you will live longer and be happier. Thank you for your service, Queen Elizabeth II. A great example! ❤️ Do you agree?

A secou seguindo o Projeto Fina e Dura. Ela não merece nossos aplausos pela disciplina? 👏🏼👏🏼👏🏼

Lembrando que as inscrições estão abertas para o DESAFIO SECA BARRIGA - P.s Somente para mulheres decididas a mudar de vida e sair da zona de conforto, mulheres que querem aprender a como emagrecer definitivamente com estratégias certas de emagrecimento.🙌 Inscreva-se no link na bio!

A Silvana emagreceu 10,5kg em 3 meses aprendendo a comer sem grandes restrições em uma dieta Low Carb, ela foi acompanhada pela nossa nutricionista linda .dietitian 👏🏼👏🏼👏🏼

Parabéns pelo objetivo alcançado Silvana você está ótima 😍

Quem mais quer ter esse resultado? Deixa SIM nos comentários.

Esse foi o café da manhã de uma das minhas pacientes do PLC

👉Café com leite de castanha de caju
👉Mamão papaya
👉1 ovo frito na manteiga ghee
👉1 porção de pão de grãos low carb

Você está cansada de comer sempre as mesmas coisas no café da manhã? Me conta nos comentarios o que não pode faltar na primeira refeição do seu dia.👇

Foods I DO NOT RECOMMEND!

1 - Canola oil - the canola plant does not exist in nature! Canola is nothing more than an acronym for "Canadian Oil Low Acid". There are several studies linking canola oil with numerous diseases: problems such as cancer, lung cancer, and slower growth. Make no mistake: even the FDA bans the use of canola oil in infant formulas! Canola oil can also raise cholesterol and cause heart problems.

2 - Sparkling water - According to research, because the carbon dioxide, carbonated water increases the levels of ghrelin, the hormone responsible for hunger, by up to 6 times.

3 - Refined table salt - the negative effects of refined salt consumption manifest in the following diseases: arterial hypertension, oedema, pre-eclampsia or eclampsia, cerebral arteriosclerosis, atherosclerosis, kidney stones, bladder stones, gallstones, hypoplasia of the thyroid and/or parathyroid dysfunction.

4 - Canned tuna - ingesting a large amount can cause an accumulation of mercury in body tissues such as the brain and kidneys. Some of the symptoms of long-term exposure to metal are: numbness of the skin, tremors, difficulty walking, vision problems, memory problems, seizures, and damage to the baby's brain when ingestion occurs during pregnancy or breastfeeding.

5 - Cereal bars - full of sugar, the vast majority of them are far from healthy. Even the better ones are no better than eating fruit.

6 - Ready-made juices - don't be fooled into thinking that "100% natural fruit juice", "no added sugar" are healthy. They didn't just lose fibre and vitamins, they also became a glucose bomb.

7 - Canned tomatoes - the most famous brands contain bisphenol in their packaging, a chemical product linked to fetal abnormalities, neurological problems, increased breast and prostate cancer, diabetes and heart problems.

👇🏼Tell me in the comments if you have any of these foods at home.

Val lost 20 kg with my method. Now she is healthier, recovered her self-esteem and all her clothes now fit well! 😍 Nothing better than the feeling of loving what you see in the mirror. 🥰

Would you like to make this change in your life too? Tell me in the comments how many kg you want to get off the scales this 👇

Valquiria lost 20kg (over 3st)with my method. Now she is healthier, recovered her self-esteem and all her clothes now fit well! 😍 Nothing better than the feeling of loving what you see in the mirror. 🥰

Would you like to make this change in your life too? Tell me in the comments how many kg you want to get off the scales this 👇

Easy recipe to make for your PMS days. 🙌🏻

For the recipe you will need:

- ½ cup of boiling water
- 1 cup powdered coconut milk
- 2 tablespoons of xylitol sweetener
- 1 tablespoon of 100% cocoa
- 20g of 70% chocolate
- 1 dessert spoon of coconut oil

Preparation:
1. Place boiling water, powdered coconut milk and xylitol in a blender, stir very well, add cocoa powder, mix again.
2. Take the mixture to a low heat along with the 70% chocolate and the coconut oil, stir well, keep stirring until reaching the "chocolate truffle" consistency. It should lift from the bottom of the pan.

Who wants more recipes?! 😍

You always ask me for options of foods that help with inflammation. Swipe left to see it! ☺️

Easy recipe to make for PMS days. Whoever suffers from this, please raise your hand! 😅🙋🏻‍♀️

You will need:

- ½ cup of boiling water
- 1 cup powdered coconut milk
- 2 tablespoons of xylitol sweetener
- 1 tablespoon of 100% cocoa
- 20g of 70% chocolate
- 1 teaspoon spoon of coconut oil

Preparation: Place boiling water, powdered coconut milk and xylitol in a blender, stir very well, add cocoa powder, mix again. Take the mixture to a low heat along with the 70% chocolate and the coconut oil, stir well, always mixing until reaching the "chocolate truffle" consistency, it should lift from the bottom of the pan.

Who wants more recipes? Tag me in the stories when you make it! 😍

Hello 7 months! 😍 Time goes by so fast but I don't want to stop it. I can't wait to have you in my arms, my daughter. ❤️ Your little brother counts the days for your arrival. He wakes up and comes to say good morning. And always a good night with lots of hugs and kisses. You can't imagine how much we love you. ❤️❤️❤️

Lina has transformed her body in less than 5 months! 😍

I can't stop feeling proud of my incredible patients. Lina lost 18kg at the age of 51 even before finishing Transform360. 💪👏

Transform360 is a program for those who want to lose 20kg in 6 months.

If you too want help transforming your body and health leave a comment below and I will contact you 👇

The food you choose to eat when breaking a fast are very important specially if your goal is to lose weight. Swipe to the left to see the options I gave.

How many of you do intermittent fasting?

O segredo para o SUCESSO da sua dieta é fazer as combinações corretamente! É como eu sempre falo por aqui a combinação e a quantidade (é óbvio) dos alimentos vai ser o divisor de águas dos seus resultados. Arrasta para o lado 👉

Por isso, hoje eu trouxe essa dica que vale OURO, aproveita e já marca uma amiga aqui pra ela não perder! 👇 GOSTOU, SALVA!

Jesus joined Transform360 and LOST 21kg/3.3st following a vegetarian diet. 🥦

TRANSFORM360 is a program for men and women who need to lose 20kg or more in 6 months.

Do you struggle with losing weight? Type ME in the comments. I want to know how many of you people need help. 👇

Today I am sharing my favourite 𝐆𝐔𝐀𝐂𝐀𝐌𝐎𝐋𝐄 recipe that is super easy to make. It can be served as a side to several dishes or as a snack.

🥑 I love avocado for its practicality and versatility. It goes very well with both savoury and sweet dishes. Besides its nutritional benefits, such as weight gain control, it also helps to lose weight!

🥑 Avocado is a food rich in polyunsaturated fats that help reduce cholesterol and triglyceride levels, decrease the risks of cardiovascular diseases, and provide greater satiety.

👉Try guacamole with bread, scrambled eggs, omelette, whole grain toast, salads, fish, chicken or other meats. 🍳🥗

I love 💛 practical recipes, and you? If you're going to make it tag me in the stories and I'll repost 😘

Ana Sofia chegou até a clínica inchada e insatisfeita com seu corpo, preparamos pra ela uma dieta vegetariana, como vocês sabem normalmente a dieta vegetaria é muito mais fácil de ganhar peso, porém, conseguimos fazer uma dieta com bastante proteínas para ajudar ela a emagrecer. 💪💁

𝐐𝐮𝐚𝐧𝐭𝐨𝐬 𝐤𝐠 𝐯𝐨𝐜𝐞̂ 𝐚𝐜𝐡𝐚 𝐪𝐮𝐞 𝐞𝐥𝐚 𝐄𝐋𝐈𝐌𝐈𝐍𝐎𝐔, 𝐝𝐞𝐢𝐱𝐚 𝐧𝐨𝐬 𝐜𝐨𝐦𝐞𝐧𝐭𝐚́𝐫𝐢𝐨𝐬 🤷‍♀️👇

Is there such a thing as ideal body weight?

Well, there is an ideal weight for each goal. To be healthy, to be super fit, to be strong… those are different goals and the same person would have to use different calculations depending on their specific goal.

+ Better quality of life
+ Lower risk of chronic diseases
+ Higher levels of energy during the day
+ Improved breathing and sleep quality

IMPORTANT!!! With this calculation, you will know what body weight you need to have for a lean body. That means you won’t have love handles ir belly fat. But please, understand, you can weigh a little more than that and still be healthy! Today I'm only considering aesthetics. I have been using this calculation in my clinical practice for 14 years, and it works great!!! It's not a rule, but it works for most people who want to get their bodies into shape.

The calculation is simple:

For WOMEN: height x height x 21.5 (Ex: 1.63 x 1.63 x 21.5 = ideal weight 57.1 kg)

For MEN: height x height x 22.5 (Ex: 1.70 x 1.70 x 22.5 = ideal weight 65.0 kg)

How many kg do you need to lose to reach your ideal weight? 👇