Here comes the sixth day of our slimming call that falls for the weekend. That’s why we’ve been focusing on how to handle the dietary regimen on free days in the next 30-day sessions with LucentPerfection.com. There are a few pitfalls here, for example, late stays or visits.
Often it happens that on working days we have a certain regime set and we manage to keep the sport and the diet well. But then the weekend comes – holiday, long sleep, action, family, and suddenly it’s a problem. We are sorry not to enjoy a good meal. Or do we cook a Sunday lunch in a classical style and we should not give it too? Yes, it’s more difficult at weekends, but you have to learn how to handle them too.
If you get up early in the morning, just skip the morning snacks. You do not have to be at all costs in the meals. On the other hand, when you go to sleep later, eat well – protein with vegetables and the last meal 2.5 to 3 hours before bed.
When you go on a trip and want to avoid wolf hunger, take your car in the car like nuts, dried fruit or a quality protein stick you can have with you.
Weekend cooking for a family is also more complicated, but not unrealistic. The change is never easy, so “a healthy family” should ideally be a whole family. Try gradual changes at the beginning. Instead of classic pasta, choose whole grain, instead of white rice, use natural rice, instead of breakfast pancakes from wheat flour, make spelled.
Over time, you will find that most of the dishes are going to be healthier and do not limit yourself. And so is the bake for visits, make your favorite cake, but use spelled flour and honey. Instead of classical “one-handed”, prepare a vegetable plate, cheese or meat.
At the weekend, you can spend more time on the move and also collect the energy you need. Spending one or two days moving in nature is the best thing you can do for yourself and your family.
There is plenty of activity. Now in winter, you can go for skating, tobogganing, skiing or cross-country skiing. But you can also enjoy classic hiking trips, sweeter Nordic walking or good weather with a bike or scooter. On the other hand, if the weather is not gentle, take a half-day trip to the aquapark or set relaxing days in the sauna world.
The weekend is just ideal to support your change. And if you really do it and be active, you can have one meal of your choice on Sundays.
Dining menu on the 6th 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 to 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, Nutritional Specialist has included eggs that some people are unnecessarily worried about. They contain high-quality animal proteins. In weight reduction, they are an ideal substitute for meat. They are also a source of important vitamins, such as vitamins A and B.
Recommended meal for today
|Breakfast – honey ricotta
Mix the ricotta (1/2 cup) with a little oatmeal (3 tablespoons), top with maple syrup or honey (1 teaspoon), sprinkle with almonds (15 g)
Snack – grated apple
(1 piece), add the sesame seeds (1 teaspoon)
Lunch – cold bean salad
Cook the beans according to the instructions on the package (200 g), rinse and add cooked eggs (2 pieces) and vegetables (unlimited)
Snack – vegetable curd
1/2 curdle mix with spring onion, parsley and served with salad cucumber (1/2 pcs)
Dinner – Stewed chicken slice
chicken steak stewed (150 g) with root vegetable sauce, carrot salad (1 cuttlefish) – 1 carrot and a little celery, parsley, pepper, sliced butter, slightly salted with chicken slice served with carrot salad.
Exercise on Day 6
On Sunday you have more time for physical activity. Spend your family or friends for a long walk, ending with a bowling alley.
In the morning work at home at the often underestimated part of the body, which is your shoulders and arms.
1st exercise – strengthening of triceps
Stand straight, feet wide in the pan, knees slightly bent, carry a dumbbell or a pet bottle into your hands. Put your shaking hands behind your head, the elbows are at the ear level as close as possible to the head, you can touch the blades between them. With the exhale, raise your hands upward and pull back with a touch. Elbows move forward, not sideways.
The recommended number of repetitions is 10 to 20, two to four, but of course, it depends on whether you start or exercise for a long time.
2nd exercise – shoulder strengthening
Stand straight, feet wide in the pan, knees slightly bent, take the dumbbells or pet bottles into your hands and grab the so-called overhand grip. With the exhale, lift the stretched arms roughly to the eye level and with a tinge, return back.
The recommended number of repetitions is 10 to 20, two to four, but the same is true of the first practice. Select the number according to your skill.