LuckyFit REDUCTION – for all who
want to lose weight and keep
the achieved result!
How will we lose weight healthily and with lasting effect?
The LuckyFit REDUCTION program combines a low-calorie diet (with a choice of food menu with an energy value of 1,250 or 1,650 kcal) and daily physical activity of varying intensity.
The specially developed diet and exercise will make it possible to lose 4-6% of your body weight in the first week.
During your stay in the program you will learn about various ways to gradually lose weight, in which the body does not stress and does not slow down its metabolism.
Physical activity,
included in the LuckyFit program
Sport and physical activity are extremely important if we want to successfully cope with the challenge of gradually regulating our weight.
In most cases, weight gain is due to an imbalance in the body, which is expressed in a reduction in energy expenditure at the expense of increasing energy consumption in the form of calories ingested through food.
Daily energy expenditure includes mental and motor activity, as well as energy consumption of bodily organs and systems at rest.
Exemplary weight loss program
Get rid of extra pounds and feel great with this easy weight loss plan designed specifically for this purpose. The current 3-day weight loss plan includes the most appropriate foods, high in protein and fiber – a combination that research shows can help with weight loss. Calories are calculated for each dish offered.
Combine this healthy eating plan with daily exercises for complete, healthy weight loss .
- Breakfast :
Fruit puree made from: ½ banana + ½ cup of frozen or fresh mango + 1 cup of kale + ½ cup of low-fat yogurt + ½ ripe avocado + ½ cup of low-fat milk. - Breakfast :
1 apple + a handful of nuts (optional). - Lunch :
2 cups vegetable soup (recipe of choice). - Afternoon :
1 cup carrots and peas + 2 tablespoons hummus. - Dinner :
1 piece of salmon + 1 cup of stewed carrots + 1 cup of stewed broccoli and cauliflower + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds.
Note
Bake the salmon at 200 ° C until tender for about 10-15 minutes, depending on the thickness. Cut the carrots, cauliflower and broccoli and sauté until soft, about 5 minutes for the carrots, 3 minutes for the broccoli. Pour some teriyaki sauce and sprinkle the sesame seeds on top.
- Breakfast:
Fruit smoothie made from: 1 banana + 1 cup of frozen strawberries + ½ cup of low-fat yogurt + ½ cup of low-fat milk. - Breakfast :
1 banana + 1 handful of nuts (optional). - Lunch :
2 cups vegetable soup (recipe of choice). - Afternoon :
1 cup broccoli and cauliflower + 2 tablespoons yogurt. - Dinner :
grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted brussels sprouts + 1 tablespoon olive oil.
Note
Cut the sweet potatoes and Brussels sprouts in half and place them in a pan. Drizzle with 2 teaspoons of olive oil , season with salt and pepper and bake at 230 ° C until soft , about 15 minutes.
Spread the chicken with 1 teaspoon of olive oil and season with salt and pepper . Place it on the grill over medium heat until golden (not pinkish white in the center) for about 5 minutes on each side.
- Breakfast:
Raw oatmeal with blueberries, prepared from: ½ cup of oats + 1 tablespoon of chia seeds + ½ cup of skim milk + ½ cup of low-fat yogurt + ½ cup of blueberries. - Breakfast :
1 orange + 1 handful of nuts (optional). - Lunch :
85 g tuna + 2 cups mixed vegetables + 1 cup cherry tomatoes and chopped cucumber + 1 teaspoon vinegar (optional). - Afternoon :
1 cup stewed broccoli and cauliflower + 2 tablespoons yogurt. - Dinner :
stewed shrimp + 1 baked potato + 1 cup stewed spinach + 1 tablespoon olive oil (optional – tomatoes and curly salad) .
Note
Bake the potatoes at 250 ° C until completely soft, and while it is baking, stew the shrimp for about 15-20 minutes and the spinach for 1 or two minutes.
When ready, place them on a plate and season with a little salt, pepper and oil on top. If you want, add the optional ingredients mentioned above.
Advices:
- Avoid processed, packaged foods.
- Eat lots of fresh fruits and vegetables.
- Eat or drink dairy products only with a low fat content of 0% – 1%, and better if they are nut milk (from almonds, oats, etc.).
- Avoid all fried foods.
- Avoid alcohol.
If necessary, you can adapt the menu in this program, as well as continue to follow it for more than three days.
