With the 30-day healthy foods challenge that you will find below, you will be able to lose weight safely and in a short time. This plan that we present will allow you to lose at least 5% of your body weight, in just one month, and the best thing is that you will do it without endangering your muscle mass. Remember that when it comes to losing weight, what you really want is to lose fat and not muscle.
Now is the time to know a little more about this challenge and at the end of this article do not hesitate to start it.
The 30-day healthy foods challenge, what does it demand?
There are several requirements that this challenge presents, so before you start it you must know them to know if it is your thing or not:
- You must follow a clean eating plan for 30 days in a row.
- You must follow a cleaning system.
- You should eat more fresh vegetables and fruits as well as lean proteins and whole grains.
- You should set aside fast food, processed foods, sugar, and pre-packaged foods.
- You must drink enough water.
- And you should do physical activity at least 3 times a week.
- You must make between 5 to 6 balanced meals a day.
Before starting that 30-day healthy foods challenge you must be completely honest with yourself and reflect on whether you really want to take control of your well-being and health. If this is the case and you want to achieve a healthy weight, do not stop reading and learn more about this challenge.
Drink to detoxify
The challenge of 30 days of healthy foods initially presents a drink to detoxify your body that besides being very effective is very economical. She is cucumber water. Learn how to do it below:
You will need 1 liter and a half of water.
1 spoon of chia seeds
A leaf of mint.
To prepare the drink you must peel the cucumber and cut it into slices. Then you will add it to a glass jar along with the water. Then add the chia, the lemon, and mint and let rest all night.
When you get up the next day you should take a glass of this cucumber water, being in aid, and keep the rest in the refrigerator to take it for the rest of the day.
This drink is essential in the 30-day healthy foods challenge as together with a healthy diet and an exercise plan can help us lose fat, balance the pH of our body, eliminate toxins, eliminate retained liquids and neutralize Free radicals and keep our cells healthy. It is also a drink that helps us regulate digestion.
Healthy diet to lose weight
It is known that to lose weight healthy eating helps us by 70% while the exercise does 30% of the work. Therefore, this 30-day healthy foods challenge is very effective whether you exercise or not.
In any case and if you want to have the best results, it is best to do this challenge along with a good cardiovascular and muscle strengthening plan.
Once this is understood, it is time for you to know the keys to the challenge:
The main nutrients that the human body requires: these are proteins, fats, and carbohydrates. They function to regenerate cells, in the case of fats and proteins, and to provide us with energy, carbohydrates, and fats. Therefore in this challenge, none of them can be missing but managed in appropriate measures.
In this case of these nutrients the least essential is carbohydrates, so in the challenge, they will be the ones that will be reduced the most, but they will still be present since we do not want to put muscle mass at risk.
How much you should eat
if you are accustomed to counting calories, determine your daily caloric requirement then subtract 500 calories. A 1200-calorie diet plan (more info) might be the answer for many. However, counting calories is somewhat cumbersome and that’s why in this 30-day healthy foods challenge we focus on counting portions. You need 5 servings a day of carbohydrates and proteins. As for the fat, the number of servings will result from your weight divided by 15. So if you weigh 70 kilos the portions will be 4.6.
Keep in mind that each person requires a different portion but this can be measured with your own hand, at least in the case of carbohydrates and proteins. The bigger you are, the greater the portion. For carbohydrates, the portion is equivalent to your hand, and in the case of protein, it is equivalent to the size of your palm, without the fingers. In the case of fat, a portion is 14 grams of fat. This is equivalent to half an avocado, 3 egg yolks, 10 nuts or a tablespoon of oil.
The above rules of portion measurement are the ones you should use in this challenge.
What to eat in the 30-day healthy foods challenge?
It is clear that you must make 5 meals throughout the day and in each of them you must choose from the following foods:
Proteins such as chicken, beef, pork, lamb, duck, and others. Sins like tuna, salmon, sardines, or fresh seafood. You should also include egg whites, whey proteins, and fresh cheeses.
Light and dense carbohydrates. The first are vegetables such as spinach, broccoli, tomatoes, lettuce, cauliflower, zucchini, green beans, carrots, among others. The dense ones are lentils, oats, whole rye, quinoa, etc.
Good fats: these are found in nuts like almonds and walnuts, in olive oil, in coconut, avocado, coconut, egg yolk.
The 30 days of this challenge you will have to make 5 daily meals that integrate these foods in their correct average. Now and before finishing you should consider the following recommendations:
If you are a person who does not fill up easily keep in mind that light carbohydrates provide fewer calories and more fiber than dense ones so fill your plate with them
In all meals, there should be a good portion of lean protein and if you decide to exercise your amount should be higher before and after training. Avoid combining dense carbohydrates with fat. Remember to leave sugar and sugary drinks or juices. Be very clear that water is your friend.