Today is the fourth day of your weight loss and our council will spin around eating again. Many people make dietary mistakes when shopping. That’s why, in another part of the 30-Day Weight Loss series with LucentPerfection.com, we focused on how to avoid the difficulty of choosing food.
To be able to quickly and efficiently combine a suitable daily diet is an important thing to learn. Making meals for the next few days is time-consuming, but it will take a while. That’s why in the first months it’s good to sit down one day a week and write a diet plan for the next week. Depending on this, you will also create a shopping list.
When you head to the store, remember one good tip: never go shopping for hungry. Then you forget to read the labels and put in the basket even things that are unhealthy and you eat them often before you arrive home.
When shopping, focus at least from the beginning on reading the labels. Producers, for marketing purposes, issue “healthy” everything they want to sell to people who hear it. But the reality is often quite different. As an example, we can list cereals full of sugar, dairy products full of substitutes, low-fat ham, and the like.
Always remember that ingredients are ranked by percentage. This is very important because it can tell you about the quality of food. Remember the general rule that the shorter the composition, the better.
When reading product composition, watch mainly sugars. Total carbohydrates are broken down into simple sugar (on the packaging, with the expression ‘of which sugar’) and, in some cases, on fiber (optional). And just the sugar data you should really watch. A high proportion of sugar is not a benefit to the body. Beware, too, of sugar that is hidden under the names of glucose syrup, fructose syrup, glucose-fructose syrup, maltodextrin, dextrose, and others.
On the packaging, note the number and types of eyelids that may be harmful in some cases. At the beginning, you can also download various mobile apps to help you know whether or not it is a bad one.
However, if you do not want to deal with labeling, we advise you to buy only basic foods, not products. So fresh vegetables, potatoes, dry legumes and other healthy supplements, fresh fish and meat. And from such foods, you can prepare valuable and healthy foods.
Dining menu on the 4th day
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 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 mozzarella. This soft fresh cheese with neutral flavor can be eaten both raw and baked, both sweet and savory. It represents a lower energy intake, has a higher water content and therefore less salt and more calcium.
Recommended meal for today
|Breakfast – ricotta bread
Rinse rye bread (1 slice) with a little ricotta, add ham (2 slices) and cheese (2 slices), add vegetables to taste (unlimited).Snack – forest dream
Fry the Ricotta (1/2 cup) with frozen forest fruit – blueberries, raspberries, blackberries (3 tablespoons).Lunch – Carrot and Chicken
Carrots and celery (200g) to the fries and put them on a plate in the oven together with a spicy chicken sliced (150g), bake for about 30 minutes.Snack – Italian snack
Put the Mozzarella (1 package) on the wheels and put on a plate of tomatoes (2pcs).
Dinner – zucchini trout
Exercise on Day 4
Are you riding a bike in the summer, and you miss it in the winter? Go to spinning. An hour lesson led by a skillful instructor or instructor will definitely please you and you will be very impressed.
At home, you will also strengthen your upper body and abdominal muscles with recommended exercises.
1st exercise – Strengthening buttocks and back of thighs
Place on the stomach, hold your palm in the fuselage (between the waist and shoulder), hold your left hand with your palm. With the exhale, lift up on our right hand, push the pan into the pads (the position of the “Cobra” on one hand) with the toes of the feet and raise the buttocks upwards, the legs stretched and propped just like the right hand. Then, with a touch, return back to the “cobra” position and then bend our right hand and return to the starting position on the mat. Change hands.
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 – Strengthening the abdominal muscles and the whole body
Lay on our back, stretch hands behind head, cross the legs, and slowly exhale, pulling back into sitting, standing and then slowly coming back with a touch. Avoid jerky movements.
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.