It’s been 23 days of your transformation, and you are slowly becoming a healthy lifestyle expert. In today’s part of our 30-Day Weight Loss Session with LucentPerfection.com, we will advise you on how to choose attachments and whether you need to avoid dieting.
Yes, omitting all the attachments will help you get rid of it quite quickly. But the price will be high: slowing down metabolism, stopping progress, and the second is whether you can handle it forever. Because slimming should go hand in hand with a change in lifestyle and eating habits, it has become more and more.
Therefore, attachments definitely have their place in reducing weight in the diet. However, you need to choose the right ones in the appropriate amount and time.
In the morning or in the morning, you can put aside a piece of suitable pastry (rye, spelled, wholegrain). For lunch, treat all-grain pasta, basmati rice, legumes and other grapes such as buckwheat, whole grain couscous, quinine, amaranth.
In our country, still, a little-recognized supplement is vegetables, which also contain carbohydrates. They are especially rich in pumpkins, potatoes, potatoes, corn, carrots, beetroot. This vegetable is suitable as a supplement mainly for lunch.
In the afternoon and evening, eat vegetables that are not so rich in carbohydrates. It is zucchini, aubergine, celery, paprika and more. You can cut vegetables, grill, choke some butter, etc.
As an attachment, you should use vegetables as often as possible, not only for weight loss. It is rich in many important substances and its energy value is not as high as it is with other carbohydrate attachments.
Dining menu on the 23rd 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.
To this day, a nutrition specialist has included a Skyr. It is a fermented dairy product from Iceland and is similar to a dense yogurt. It contains high levels of protein. It is sold pure or with flavor. It is always better to buy pure, unshipped Skyr and to taste it at home according to individual taste preferences. You can prepare Skyr for both sweet and salty options.
Recommended meal for today
|Breakfast – roast with bread
For wholemeal bread (1 slice, maybe risotto), weigh the red (20 g) and roll the ham (2 slices). We eat kohlrabi (1 pc).Snack – kiwi with nuts
Kiwi (150 g), peel, put, put in a bowl and sprinkle with crushed walnuts (1 tablespoon).Lunch – meatballs with vegetables
Turkey meat (150 g) grind and spice. We prepare burgers to bake in the oven. Serve with grilled vegetables (200 g).
Snack – skyr snack
Dinner – borsch with cream
Exercises on Day 23
This winter is very gentle, so you can also go on an in-line skating hour this January.
At home, do two more booster exercises to strengthen your thighs and buttocks.
1st exercise – strengthening the thighs
Sit down, push your hands back, bend the legs, put the ball between your knees and with the exhale pressure push all the knees together. Let yourself relax again.
The recommended number of repetitions is 10 to 20 on each side, two to four series, but of course, it depends on whether you start or exercise for a long time.
2nd exercise – strengthening the buttocks and back of the thighs
Lay on the ball, lean on the ground and alternately rest your right and left legs, always breathing. When moving upwards, push the buttocks.
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.