On the fifth day of our slimming series, we will focus on fats. Not for those in the troubled parts of the body, but for those we eat. Many dieticians make the mistake of avoiding grease by reducing fat. But you need a body for healthy functioning. Whichever priority you will find in the next part of the series 30 days of losing weight with LucentPerfection.com.
Fats are the essential nutrients and their deletion from the diet or their significant limitation can cause health problems. Fat is, among other things, the most important source and energy storage, helps with thermoregulation and allows for important vitamin absorption (A, D, E, K).
According to nutritionists, fats in our diet should be 30 to 35 percent of our total recommended daily energy intake.
The main building block of fats is fatty acids, which are divided into saturated fatty acids (coconut oil, lard, butter, meat, etc.) and unsaturated fatty acids. These are further divided into monounsaturated (olive oil) and polyunsaturated (omega 3 – fish, walnuts, linseed oil and omega 6 – sunflower oil, soybean oil).
Saturated fatty acids should account for about a third of the total recommended fat intake, the remaining fat should be unsaturated.
For our health, it’s also important to use fat in the kitchen. The cold kitchens are the most suitable virgin (cold-pressed) oils, especially olive, rapeseed and other oils. The source of beneficial fats are all kinds of seeds and nuts.
Add coconut oil, high-quality pork lard, butter or olive oil to the hot kitchen, baking, and casseroles. What you should avoid mainly for health reasons are foods full of hardened vegetable fats, sausages, and fried dishes.
Dining menu on the 5th 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.
To date, the nutrition specialist has included a red lens that is the ideal legume. It does not need to soak in advance, it boils fast and contains only minimal substances that cause flatulence. It has a high protein content, iron, zinc and vitamin B6.
Recommended meal for today
|Breakfast – breakfast salad
1 apple and 1 pear to the butter, add to a mixture of lettuce (unlimited quantity) and decorate with sour cream (40 g)
Snack – Fast snack
Acidophilic pure milk (1 cup)
Lunch – homemade burger with pumpkin
Turkey meat (150 g) grind and make desserts that will fry in oil. Instead of the balls, cut the butter pumpkin wheels, which is sliced on the pan along with the carrot (2 pieces). Finally, build burger – pumpkin wheels, and meat and mix fresh vegetables. Serve with steamed carrots.
Snack – Sopot salad
Balkan cheese (70 g), 1 piece of pepper, 1/3 cucumber and 2 tomatoes are covered with smaller cubes and served with olive oil
Dinner – lentil soup (1 plate)
If you do not have proven recipe, you can use the following: 1 piece of carrots cut into smaller cubes, 1 onion on cubes and fry with carrots in a pot, then pour in the kettle and add 100 g of lentils (if you use a classic lens, soak it overnight, if red, is boiled now)
Exercise for the 5th day
We recommend today to go somewhere behind the music. You can try Zumba group lessons, aerobics or belly dancing.
At home, you will then strengthen your buttocks and legs with the use of a chair and pet bottle.
1st exercise – strengthening of buttocks and legs
Stand on a chair, with right leg going into the backward run, the knee pointing to the ground. With the exhale, lift up and walk with the legs forward and replace the legs.
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 – strengthening of thighs and buttocks
Stand in front of a chair, 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 repetitions is 10 to 20, two to four, but the same is true of the first practice. Select the number according to your skill.