On the eighteenth day of our marathon, we will again focus on food. And this time healthy, which may not always be beneficial for a diet. Why? This is what you will learn in the next part of our series 30 days of weight loss with LucentPerfection.com.
One thing is a healthy lifestyle and healthy eating, the second is weight loss and fat burning. There are two totally different things. Therefore, it may happen that even if you choose healthy food, you will not be able to lose excess pounds.
As far as carbohydrates are concerned, as the main source of energy for muscle work, it is necessary to overcome them too much to get the body into the fat stores. Be careful, therefore, about healthy foods that are caloric – whole grain pastries, pasta, rice, potatoes, millet, couscous, bulgur or buckwheat.
Already in the previous part of our series, we also wrote that you should also consume fruits and enjoy it mainly in the morning. Be careful first of all for fruit sticks, juices, various freshes and smoothie drinks. Always read the Nutrition Table, because these foods often contain large amounts of sugar, which is negatively implied not only on the reduction itself.
Fats that have twice as much energy per gram as carbohydrates and proteins are in themselves very nutritious. But in their healthy form, they are also very beneficial for the function of the hormonal system, joints, skin condition and even the right fats can help to lose weight. All kinds of nuts, seeds, and healthy oils, however, need only one, two handfuls a day. Remember that you will receive some fat in some foods, such as meat, eggs, whole grains, and the like.
If you want to lose weight, focus on increased protein intake at any rate. Up to 40% of the energy value of the protein is consumed only on their own digestion. They are also less easily stored in fat stores than carbohydrates or fats. In addition, they help regenerate and strengthen the muscles that you need to be where to burn energy from fat stores. You do not have to limit yourself too much here. Be careful not only for dairy products, they are not suitable for a lot to lose weight.
Dining menu on the 18th day
The sample menu that we bring you daily is only indicative. Everyone has different needs and therefore can not satisfy everyone, but he can help you.
This is designed for a 70-kilogram woman who has a sedentary job and a five-meal diet a day. Men should be about a third more in all portions.
In the recommended meal menu, you will find five different meals each day so you can combine them according to your taste, but also your possibilities and time. If you do not mind eating the same food several times in a row, you can customize the menu.
The energy value will always be around 6,000 kJ (remember that the oil value is also calculated in the pellet). The nutritional composition is rich in fats (40-50 g / day) and protein (90-105 g / day). Dining menu has a reduced carbohydrate content (100-130 g / day).
Download the shopping list for this week Remember that the last meal should be 2.5 to 3 hours before bedtime. If you do not sleep until later, do not be afraid to eat in the evening. This last meal should be made up of vegetables and less protein – such as a vegetable salad with a piece of cheese. Fruit and vegetables can be varied in the menu according to the seasonal menu.
Today, our nutritional specialist has included nuts. These are less caloric than other types of nuts. They contain a full range of minerals (magnesium, calcium) and vitamins. It fits perfectly into salads, allowing them to absorb fat-soluble vitamins (A, D, E, K).
Recommended meal for today
|Breakfast – cottage cheese with apple
Shake the curd (1 cup) with spelled flakes (3-4 tablespoons), grated apple (1 smaller piece) and pumpkin seeds (1 tablespoon).
Snack – nuts
A handful of cashew nuts
Lunch – red lentil with beet and feta cheese (even on cold)
Turn the red lentil (150 g) according to the instructions (do not need to soak in advance) and put it in the bowl. Add cooked beetroot (150 g), feta cheese (at least 50 g) and herbs for flavoring. Then mix everything well.
Snack – cottage cheese
Cut 4 slices of Eidam (fat content up to 30%) and mix with vegetables (unlimited quantity). We can put 1 tablespoon of half-fat curd (left from breakfast) flavored with salt.
Dinner – Eggs with lettuce
Mix egg (2 pieces) and add grated quality ham (4 slices). Served with lettuce (unlimited quantity).
Exercises on Day 18
After yesterday’s running, you can relax in the pool today. Go for 30 minutes to swim intensively and then relax in the sauna.
At home, we have prepared two exercises for you that will strengthen the whole body and especially the abdominal muscles.
1st exercise – strengthening the abdominal muscles
Lie down on your back, pull hands and feet, and with the exhale raise your legs and hands, touch and with a touch go back down, but do not think. Repeat this several times.
The recommended number of repetitions is 10 to 20, two to four series, but of course, it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – enhancement of the whole body, especially the middle
Stand on your side, lean on the right hand, put your legs on ourselves, lift up in the ramp, and leverage left leg and hand, propel and lift upward. In this position, stand for a while and then replace the parties. Do not hold your breath.
The recommended number of repetitions is 2 to 6 on each side, one to two series, but as with the first exercise, it depends on how much physical condition you are doing.