30 Day Weight Loss with Lucent Perfection: How to Properly Create a Dietary Diet

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30 Days Lose Weight Marathon Day 2

This is the second day of your journey and you may have found that you will need some discipline and time to prepare meals. Now you have a bonus from our inspiration in the form of the daily diet, which is part of all the articles of the 30-Day Weight Loss series with LucentPerfection.com. But you should learn the right rules for the future.

Grooming boxes with food are the biggest burden, so it is good to have your dishes ready in the evening. For example, you can make your work easier by having a baked zucchini in the oven with meat, and just add meat and muesli for the next day – making two meals at once.

It is not necessary to prepare the snack always in the box. You can have fruit, nuts or unheated kefir in the refrigerator. And if your body does not say about snacks (you are not hungry, it does not stomach in your stomach), you will have three main meals a day. But make sure that the delay between the portions is not too long (about 5 hours) because there is a risk of “wolf” hunger. This hunger is hard to control, and then you often grab everything you get under your hand.

The basis of the diet should be high-quality protein, fats, and vegetables, fewer complex carbohydrates. In general, we can say that carbohydrate foods (wholemeal bread, rice, and other ingredients) are included in the morning and lunch. This also applies to fruit that is suitable for breakfast or morning snack.

In the afternoon and evening, proteins, fats, and vegetables are predominant. For dinner, we try to avoid carbohydrates when we lose excess kilos. Take care of starchy vegetables in the evenings – a large amount of beet, sweet peas, corn, or carrots are not the best choices for reducing.

An important part not only for weight loss is the drinking regime. Daily drink about 3 DCL for every 10 pounds of your weight.

Choose pure, non-sparkling water, do not avoid mineral water, add unsweetened teas, herbal, rooibos or green. If you drink coffee, then skip the sugar. Try to prepare black coffee, that is, without milk. Just so you can enjoy the true taste of coffee.

Dining menu on the 2nd day30 Days Lose Weight Marathon Day 2

The sample menu that we bring you every day 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 will eat a meal of 5 meals a day. Men should be about a third more in all portions.

In the recommended meal menu, you will find 5 different meals each day to combine your taste, but also your options 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 6000 kJ (do not forget that, for example, oil in the pan is also calculated for the energy value). 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.

Our Nutritional Specialist has included chickpeas or Roman games. Contains most vitamins and minerals. It is also a rich source of folic acid. Helps prevent constipation and strengthens the nervous system.

 

Recommended meal for today

Breakfast – Cranberry mash

oatmeal (40g) mix with milk (300ml) add cinnamon, dried cranberries, tablespoon, and heat in a casserole until the flakes soften (max 5 minutes)

Snack – Walnut pear

Punch the pear on the cubes and serve with a spoon of chopped walnuts

Lunch – Smoked Salad

(1 tin), egg (2 pcs.) and slightly boiled broccoli (1/4 cups), mix and serve

Snack – Crispy curd

half-fat curd (1/2 cup) mix with raisins (1 teaspoon)

Dinner – Pumpkin soup with sour cream with chili (1 plate)

peel 1 piece onion, add 1 gram of grated carrots and 1 small cut pumpkin, leave to gently stir and pour about 1 liter of water (or broth), after softening (about 15 min.), mix with rod mixer and add cream (100 ml), if necessary seasoned with spices, for a more spicy flavor, chilli pepper. Serving is for the whole family.

Exercise on Day 2

30 Days Lose Weight Marathon - Swimming

Today is the ideal to go swimming, so relaxed your muscles. Keep head pretty under water. Swim in the tempo for at least 20 minutes. Ideal for 30 to 60 minutes.

At home, set up exercises that are focused on relaxing the neck and the whole body.

1st exercise – stretching the cervical spine

Sit either in a Turkish seat or pull our legs forward. With the right hand, lean against the floor with the palm of the palm of the hand, with left hand gripping head (fingers touch right to sleep) and with the exhale pull head towards the left shoulder. Allow the breath. Always attract breath.

Adjust the number of reps according to how pleasant you are.

30 Days Weight Lose Marathon - Day 2 30 Days Weight Lose Marathon

 

 

 

 

 

2nd exercise – stretching the back, the back of the thighs, shoulders

Sit down, lower the left leg underneath, put the right (crouched) over it, with the entire surface of the foot resting on the ground. Cast the left elbow on the right knee, with the right hand on top of each other, and with the exhale, rewind the whole body to the right and look over the right shoulder. In this position, stay for a while and then return to the default, replace the legs and roll over to the other side.

Adjust the number of reps according to how pleasant you are.

30 Days Lose Weight Marathon Day 2 30 Days Lose Weight Marathon Day 2