It’s been twenty days since you’ve been holding on a diet and it’s a weekend again. And because she often has more of her on the weekend, we chose a theme that is just about food. Many people just decide what cheeses and sausages they have to give. We will help you with the selection in the next part of our 30-day weight loss program with LucentPerfection.com.
Cheeses and sausages contain a large amount of salt, but also many flavor enhancers. They are therefore not suitable for large and regular consumption. On the other hand, they contain a minimum of carbohydrates and are a good choice, for example, at various evening parties and refreshments. You can eat them with vegetables and do not feel socially excluded because of other meals.
We can divide the cheeses into several categories: depending on the raw materials used, the type of milk, the dry matter, the dry matter or the production. And we can divide them according to the method of ripening: fresh cheeses (Gervais, Lucina, ricotta, mascarpone, cottage), soft cheeses – ripened in brine (Balkan, mozzarella), mold cheeses – hard cheeses (Eidam, Emmental, cheddar, gouda, parmesan) and steamed cheeses (Ostiepok, Parenica, Koliba). Known cheeses are still known, but watch out for them. These cheeses have undergone a heat treatment with the addition of melting salts. So there is not much to be done about.
For weight reduction, cheeses with a fat content of 30 to 45% are suitable. But what is the real fat content? You can easily calculate that. As an example, our sample calculation can help.
First, you need to find out what the dry matter content is in grams if indicated: 50% dry matter so that 100 g of cheese is 50% dry matter. 50% of 100 g is 50 g of dry matter. Further information says that in the above 50 grams dry matter is 30% fat. In order to find out how much of the fat is 30% of dry matter, we have to calculate how much fat is in 1% of dry matter, so that 50: 100 = 0.5g – 1% fat in dry matter is 0.5g. but the cheese contains 30% of the fat in the dry matter, so the value is multiplied by 30x, ie 0.5 x 30 = 15 g of fat in 100 g of the product.
Meat products and meat products are mainly composed of meat (poultry, pork or other), sometimes separated meat, water, ingredients (salt, spices, sugar, starch, nitrites, etc.) and packaging (sometimes natural – artificial – eg plastic packaging).
As with meat selection, the quality of the product is particularly important. This is compared according to the proportion of meat and ingredients. The higher the proportion of meat and the lower the proportion of water, ingredients, starches and other additives, the better the product. Our recommendation is to select ham with a minimum of 90% of the weight of meat without gluten and soy.
Dining menu on the 20th 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 nutritional specialist has added chia seeds, which are a rich source of antioxidants, calcium, manganese, Magnes, um and phosphorus, have been included in today’s diet. They have a high proportion of fiber, protein and omega-3 fatty acids. These properties are referred to as so-called superfoods.
Recommended meal for today
|Breakfast – chia pudding
Pour milk into the glass (200 ml) and add chia seeds (3 tablespoons). Let it swell in the glass (it is good to mix it a couple of times – the seeds tend to stick together). In the morning sprinkle with selected berries.
Snack – tomatoes with cheese
Put a cherry tomato (4 pieces) on a plate with chopped mozzarella (1 package) and crushed walnuts (1 tablespoon).
Lunch – Pasta with broccoli
Wholemeal pasta (140 g in a cooked state) cook according to the instructions and put in a frying bowl. Add boiled broccoli (1/4 head), diced cubes (1 pc, eg Mexico) and cheese (to taste as needed).
Snack – pecan nuts with yogurt
White yogurt (1 cup with a fat content of up to 3.5%) is mixed with crushed pecan nuts (1 tablespoon) and cinnamon.
Dinner – something with ham without baking
Cut peppers, tomatoes, and onions, preferably for bigger pieces (quantity depending on how many family members we prepare for the whole family about 1 kg of each ingredient). We will prepare a larger pot, preferably wide and low. Burn the oil and add the onion. Thoroughly rinse it and add good quality ham (sort to taste according to taste). Together for about 3 minutes. Then add the peppers and let them succumb. Finally, add uncooked tomatoes and cook for about 15 minutes (again without a lid).
Exercises on Day 20
It’s a weekend, so you have more time to move. Spend your family and friends today with the aquapark. Swimming and the continual escape of the steps to the water slide will surely benefit you.
At home, you can still jump together with your children, especially for this occasion we have chosen two exercises that will strengthen your body and burn fat.
1st exercise – strengthening of buttocks and feet + aerobic activity
Stand straight, wide stand crooked, the toes point out slightly, put your hands on the hips, jump with a hint, jump up and out. Try to break the jump over the toes to make a smooth upward and downward movement. Try to avoid shocks. The knees always point behind the tip.
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 – whole body + aerobic activity
Straight, put your hands over ahead, jump when getting back, go in the shuffle, put your hands in front of you, move the legs backward (stand up), right back in the shuffle and jump up. Repeat the same.
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.