This is the 25th day of your effort to change your lifestyle, so this time we will focus on an important part of the diet of a person who is a fiber. Why we need it and how it affects weight loss, you’ll learn in the next part of our series 30 days of weight loss with LucentPerfection.com.
The fiber is the essential ingredient of a diet contained in plant foods, and although it is virtually indigestible and does not gain any energy, it is indispensable for the healthy functioning of the organism.
It improves digestion, contributes to the utilization of some vitamins and minerals from herbal diet and also helps with weight loss because it increases the volume of the diet, it gives a feeling of saturation but does not increase the energy intake.
Unfortunately, it is still not very common to eat a large number of vegetables, which is why we are at the forefront of the world rankings of the cancer of the colon. Vegetables, or fiber, are essential for healthy emptying.
Experts recommend taking 35 grams of fiber per day, which will give you about 500 grams of vegetables.
You can buy the fiber as a dietary supplement, but it’s just one ingredient of one food. The human body is created to receive complex foods as they are in nature. Only this will work properly and will be healthy.
Vegetables should be part of everyday food. In spring and summer, it is preferable to eat it raw – in the form of salads, sky, smoothies and the like, especially the folia. In autumn and winter is again better heat-treated vegetables, especially the root, but also pumpkin, zucchini or eggplant.
Of course, the fiber also contains fruit, but it is not good to overdo it, because of the amount of fructose it contains.
Beneficial fiber can also be found in other plant sources – legumes, nuts, seeds, healthy food ingredients and, of course, whole wheat bread.
Remember, however, that eating fluffy foods is important for a sufficient fluid intake, and water-swollen fiber keeps the contents of the intestines supple and facilitates digestion and emptying. In poor drinking mode, increased fiber intake can cause constipation.
Dining menu on the 25th 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 date, the nutritional specialist has included rabbit meat, which is a source of full-fledged protein. It has fine muscle fibers and is well digested so it is no problem to treat it even in the evening. The advantage over poultry is shorter heat treatment time. Vitamins dominate group B.
Recommended meal for today
|Breakfast – eggs with ham
Heat the egg (2 pieces), chop the radishes (5 pieces), add the lettuce (unlimited quantity) and add the ham (3 slices).
Snack – almond milk
Fresh fresh yogurt milk (1 cup) with almonds (1 tablespoon).
Lunch – rabbit with mashed potatoes
Rabbit (150 g per serving) put in a baking dish and bake. Spinach (2 spoons). Put the potatoes (150 g) peeled, chop and cook. Finally, cut them on the onion.
Snack – cheese with vegetables
We cut the favorite vegetables into a bowl and sprinkle with Eidam (with a fat content of up to 30%, at least 50 g). We’ll use the rest of the cheese for dinner.
Dinner – roasted broccoli
Broccoli (1/4 heads), zucchini (10 wheels) and eggplant (10 rounds) are baked with cheese (the rest of the snack package).
Exercises on Day 25
Walking and walking again. Try to walk as far as possible at a fast pace. Get your pedometer and watch your daily improvements. Typically, recommendations are given for 10,000 steps a day.
During homework this time we focus on hands that need to be strengthened especially by women.
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 the shrunken 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, lift 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 series, but of course, it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – shoulder strengthening
Stand straight, feet wide in the pelvis, knees slightly bent, carry dumbbells or pet bottles into hands, and grab the so-called overhand grip. With the exhale, lift the stretched arms roughly into the eye level and with a touch, return back.
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.