You have behind 26 days of information and motivation for your transformation. In the next part of our 30-Day Weight Loss series with LucentPerfection.com, we have included the discussed topic, which is salting and using spices in a healthy diet.
Salt is often demonized and people are discouraged from salting as the cause of disease. But the salt itself cannot be under high pressure, heart attacks and broken kidneys.
These illnesses can generally be a bad diet, daily consumption of sausages, fatty meals, white flour and refined foods along with zero movements. Salt is just a cherry on the cake, and it’s a bit innocuous because it is contained in all those unhealthy foods.
The body needs salt, it is important for the functioning of the muscular apparatus and other functions in the body. Especially when you have a tendency to sweat a lot and you are sweating now in regular sports, you need to take it in normal quantity, do not avoid it.
Together with the transition to healthier cooking and more frequent consumption of fresh uncooked foods, the amount of salt intake will naturally be adjusted to a reasonable degree. According to the World Health Organization for Adults 3 to 5 grams a day (1 teaspoon).
It is also important to drink plenty of clean water. Then you do not have to worry about kidneys or hearts, even if you are slowly becoming accustomed to the fact that healthy food is not so salty and you may need some more time for some time. It will go away alone. Then you will notice that egg or beef are naturally “salty” and tasty and do not need to desert them.
In addition, using spices (salt-free) will also make flavorings to reduce the need to add so much salt. Use spices that are both healthy – Curcuma, green herbs like basil, parsley, oregano or ginger. And classic spices like cumin, marjoram or cinnamon. But avoid high salt and glutamate seasoning.
Dining menu on the 26th 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 the last 9 days 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 the nutritional specialist included poppy. This is an important source of calcium, which has more than cheese and milk. Poppy is populated with poppy seed oil, which, due to omega-3 fatty acids, is similar to healthy cannabis or flaxseed oil. Furthermore, poppy seed is produced as an alternative to conventional milk. Everybody can produce it: it is enough to let the poppy leaven for 4 hours in the water, mix it occasionally and then mix it into as delicate consistency as possible.
Recommended meal for today
|Breakfast – poppy seed puree
Fill 40 grams of oatmeal with water and let it dry for a while. Put it in a saucepan and pour a bit of half-fat milk. Boil and add a spoonful of ground poppy, ground almonds or raisins.
Snack – pineapple with yogurt
Pineapple (150 g) is cut into cubes and mixed with white yogurt (1 cup, fat content up to 3.5%).
Lunch – roast chicken
Chicken bake in the oven (150 g per serving). We can bake with sauerkraut (3 tablespoons), carrots (2 pcs.) And mushrooms (100 g). Serve with cucumber salad (smaller bowl).
Snack – beet salad
Cut the beet (1 pc.), Grated on a thicker grater and mix with sterilized corn (1 tablespoon).
Dinner – leek soup (1 plate)
In a pot, heat the goulash, garnish the chopped onion (1 pc) and pour the kettle (1 liter or water). Add boiled and rinsed leek (4 medium leeks) to boiling soup and cook for about 15 minutes. Taste with salt and pepper. Remove from the plate and add one egg to the soup, whipped in the soup.
Exercises on Day 26
Try today’s ball games. Take family or friends and head out to a gym where you can play for example football or volleyball.
At home then work out. This time we bring exercises to strengthen the whole body and especially its center.
1st exercise – strengthening the whole body, especially the middle
Stand on your side, lean on a right hand, put your legs on yourself, lift up in the risers, and pull 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 2 to 6 on each side, one to two 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
Lie down on your back, pull hands and feet, and with the exhale raise 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 as with the first exercise, it depends on how you deal with the physical condition.