It’s the fifteenth day of your transformation and half of our 30 days of losing weight with LucentPerfection.com. This time we will be devoted to eating, especially fruit and vegetables. Here are variants which you should not exaggerate.
Fruit and vegetables have played an important role in human food since time immemorial, and that is one of the reasons why we should eat them daily. They are rich sources of vitamins and minerals that our body (except for exceptions) cannot create itself, and therefore we are allowed to receive them through the food.
Vegetables are the best helper in the diet because most species can be eaten in large quantities without the reduction being somehow negatively affected. We can “help” vegetables when food is not enough and hungry, even in the late evening.
However, this does not apply to starchy vegetables, such as carrots, beetroot, pumpkins, potatoes or corn, which are a source of carbohydrates. Pumpkin soup plate definitely does not matter, but half a pumpkin salad covered with red beet and roasted carrots should not be every evening. You can use this vegetable as a lunch supplement.
Ideal for a diet is leafy vegetables – salads, poppies, spinach, curd or vegetables with a higher water content such as cucumber. Here you can eat almost indefinitely.
We have to make a choice with fruit. Unlike vegetables, it contains more sugars and some species are indeed their rich source (for example, grape, banana, cherry). That is why it is better to include the fruit in the diet mainly in the morning, in a maximum of 200 grams.
And what is the healthiest among the healthiest? You definitely do not have to look for it anywhere in tropical landscapes but make use of it that grows with us. They are blueberries, raspberries, blackberries, currants, strawberries, but also apples, plums, pears, apricots. In short, everything you see in orchards and gardens around you.
Dining menu on the 15th 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 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, the nutrition specialist has selected white beans, which have a creamy texture and a delicate flavor. They are used to prepare different types of meals, suitable for making a puree. They have a high protein and fiber content, so they are also suitable for diabetics who help keep blood sugar stable.
Recommended meal for today
|Breakfast – tuna spread
Half a bowl of cottage cheese mix with tuna (½ cans) sprinkle with herbs and chopped radishes (2 pieces). Served with spelled (1 piece).
Snack – apple puree
Apply the apple to the dice (1 pc) in the water to create a puree. Then add the spoonful of almonds.
Lunch – turkey meat with beans
Turkey meat (150 g) is baked in the oven. White beans (150 g) are prepared according to the instructions. Serve with mixed lettuce (unlimited quantity) mixed with some olive oil.
Snack – Yoghurt with seeds
Mix the seeds (1 tablespoon) into white yogurt (1 cup – fat content up to 3.5%).
Dinner – cod with asparagus
Cod (1 filet) fry pan on a spoonful of clarified butter (ghee) and dokořeníme to taste. Serve with asparagus (3-5 pieces, can also be sterilized) and baked eggplant rolls (150 g) with herbs and garlic.
Exercises on Day 15
As today’s physical activity you can choose to clean. Even when polishing and wiping, you can swallow.
At the end, you can also practice your abdominal muscles with the mope. In the next exercise, take your chair again and strengthen your thighs and buttocks.
1st exercise – strengthening the abdominal muscles
This movement reminds a little rowing. Sit down, take a stick or broth from the broom, bend, pull your legs over the ground, and stick in the abdomen. Strain the legs with the exhale, and the rod is traversed by the legs, bend again and hold the stretched legs above the ground. Then kick the legs again and the pole is crawled over the legs, bend, pull the pole towards the stomach, the legs are tilted and above the ground. This is repeated several times.
The recommended number of repetitions is 10 to 20, two to four series, but of course, it depends on whether you are training or whether you are strengthening for a long time.
2nd exercise – strengthening of thighs and buttocks
Stand in front of a chair, your right foot is leaning against the chair and the second leg going down into the squat. When moving downwards, breathe in and exhale when moving upwards. Repeat several times on the same leg and then move the legs. To increase the intensity, you can take a pet bottle of water.
The recommended number of reps is 10 to 20, two to four series, but of course, it depends on how proficient you are, as in the first practice.