{"id":42,"date":"2026-03-22T20:27:25","date_gmt":"2026-03-22T20:27:25","guid":{"rendered":"https:\/\/personaldiego.moniqueecomdigital.com\/?post_type=dieta&#038;p=42"},"modified":"2026-03-23T19:03:16","modified_gmt":"2026-03-23T19:03:16","slug":"dieta-luiza-anne","status":"publish","type":"dieta","link":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/dieta\/dieta-luiza-anne\/","title":{"rendered":"Dieta &#8211; Luiza Anne"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>BASE (ajuste simples):<br><\/strong>Prote\u00edna: 1,8 a 2g por kg corporal<br>Carboidrato: 2,5 a 3,5g por kg<br>Gordura: 0,8 a 1g por kg<br>Exemplo (60kg):<br>Prote\u00edna: 108\u2013120g<br>Carbo: 150\u2013210g<br>Gordura: 48\u201360g<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>CAF\u00c9 DA MANH\u00c3:<br><\/strong>3 ovos inteiros OU 2 ovos + claras<br>2 fatias p\u00e3o integral OU 80g aveia<br>1 fruta (banana ou ma\u00e7\u00e3)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>LANCHE DA MANH\u00c3:<br><\/strong>1 iogurte natural ou grego<br>1 fruta<br>1 colher de pasta de amendoim<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>ALMO\u00c7O<\/strong>:<br>120\u2013150g frango\/carne\/peixe<br>80\u2013120g arroz ou batata<br>Feij\u00e3o<br>Salada \u00e0 vontade<br>1 fio de azeite<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>PR\u00c9-TREINO:<br><\/strong>80\u2013100g arroz OU batata doce<br>100g frango OU<br>banana + aveia + whey<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>P\u00d3S-TREINO:<br><\/strong>Whey protein (ou 120g frango)<br>1 fruta ou arroz<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>JANTAR:<br><\/strong>120\u2013150g prote\u00edna<br>Legumes + salada<br>Reduzir carbo (opcional para defini\u00e7\u00e3o)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>ANTES DE DORMIR:<br><\/strong>Iogurte OU 2 ovos<br>(opcional) pasta de amendoim<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>REGRAS:<br><\/strong>Prote\u00edna suficiente = constru\u00e7\u00e3o muscular<br>Treino intenso = defini\u00e7\u00e3o de verdade<br>Consist\u00eancia di\u00e1ria = resultado vis\u00edvel<br>\u00c1gua: m\u00ednimo 2L por dia<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>ATALHOS INTELIGENTES:<br><\/strong>Creatina (3\u20135g\/dia)<br>Whey (praticidade)<br>Dormir 7\u20138h (fundamental)<\/p>\n","protected":false},"template":"","class_list":["post-42","dieta","type-dieta","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/dieta\/42","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/dieta"}],"about":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/types\/dieta"}],"wp:attachment":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/media?parent=42"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}