{"id":15946,"date":"2025-09-11T08:33:20","date_gmt":"2025-09-11T06:33:20","guid":{"rendered":"https:\/\/www.mylasertabac.com\/programa-mylasertabac-de-20-dias-dia-4\/"},"modified":"2025-09-11T08:34:55","modified_gmt":"2025-09-11T06:34:55","slug":"programa-mylasertabac-de-20-dias-dia-4","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/es\/programa-mylasertabac-de-20-dias-dia-4\/","title":{"rendered":"Programa MyLaserTabac de 20 d\u00edas &#8211; D\u00eda 4"},"content":{"rendered":"\n<p>Recetas equilibradas para no engordar despu\u00e9s de dejar de fumar<\/p>\n\n<p>Has dejado de fumar gracias a <strong><a href=\"https:\/\/www.mylasertabac.com\/es\/\">MiL\u00e1serTabac<\/a><\/strong>el m\u00e9todo que te libera de las adicciones al tabaco, el az\u00facar, el alcohol y el cannabis. Es una gran victoria. Sin embargo, a menudo me asalta una duda: \u00bfvoy <em>a engordar ahora que he dejado de fumar?<\/em>  <\/p>\n\n<p>En MyLaserTabac sabemos que dejar de fumar debe ser un renacimiento, no una fuente de nuevas preocupaciones. Por eso te apoyamos cada d\u00eda con un programa diet\u00e9tico de 20 d\u00edas sencillo, sabroso y equilibrado. Hoy, para <strong>el D\u00eda 4<\/strong>, te presentamos tres recetas f\u00e1ciles de preparar, dise\u00f1adas para calmar tus ansias, conservar tu figura y consolidar tu nueva vida sin cigarrillos.  <\/p>\n\n<div style=\"height:29px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignright size-large is-resized\"><a href=\"https:\/\/www.mylasertabac.com\/es\/nuestros-centros\/\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"668\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg\" alt=\"\" class=\"wp-image-13752\" style=\"width:519px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--1024x668.jpg 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--300x196.jpg 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici--768x501.jpg 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/08\/tu-veux-arreter-de-fumer-Clique-ici-.jpg 1206w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n<h2 class=\"wp-block-heading\">El m\u00e9todo antitabaco expr\u00e9s MyLaserTabac<\/h2>\n\n<p>Antes de sentarte a cenar, o si te entran ganas de fumar, aplica nuestro ritual expr\u00e9s:<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Bebe un vaso grande de agua fresca<\/strong> \ud83d\udca7<\/li>\n\n\n\n<li><strong>Respira profundamente durante 4 segundos, luego espira durante 4 segundos<\/strong> \ud83c\udf2c\ufe0f (repite durante 1 minuto)<\/li>\n\n\n\n<li><strong>Mu\u00e9vete durante 90 segundos<\/strong> \ud83d\udeb6\u200d\u2642\ufe0f (caminar a paso ligero, sentadillas, estiramientos sencillos)<\/li>\n\n\n\n<li><strong>Cambia el sabor de tu boca<\/strong> \ud83c\udf4f (manzana, chicle sin az\u00facar, canela en rama)<\/li>\n<\/ol>\n\n<p>En menos de tres minutos, el impulso desaparece y vuelves a tener el control.<\/p>\n\n<div style=\"height:37px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png\" alt=\"\" class=\"wp-image-15936\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/jour-4-repas-pour-ne-pas-grossir-quand-ont-arrete-de-fumer.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<div style=\"height:34px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Desayuno &#8211; Bocadillos integrales de aguacate, huevo escalfado y semillas de calabaza<\/h2>\n\n<p>Un despertar delicioso y saciante, rico en grasas y prote\u00ednas saludables.<\/p>\n\n<p><strong>Ingredientes (para 1 persona)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>2 rebanadas de pan integral tostado<\/li>\n\n\n\n<li>\u00bd aguacate maduro<\/li>\n\n\n\n<li>1 huevo fresco<\/li>\n\n\n\n<li>1 cucharadita de vinagre blanco <\/li>\n\n\n\n<li>1 pizca de sal, pimienta<\/li>\n\n\n\n<li>1 cucharada de pipas de calabaza <\/li>\n<\/ul>\n\n<p><strong>Preparaci\u00f3n<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Machaca el aguacate con un tenedor y saz\u00f3nalo con sal y pimienta.<\/li>\n\n\n\n<li>Pon a hervir un cazo peque\u00f1o con agua, a\u00f1ade el vinagre y escalfa el huevo durante 3 minutos.<\/li>\n\n\n\n<li>Unta las rebanadas de pan con el aguacate y coloca encima el huevo escalfado.<\/li>\n\n\n\n<li>Espolvorea con las pipas de calabaza.<\/li>\n<\/ol>\n\n<p><strong>\u00bfPor qu\u00e9 funciona?<\/strong><br\/>Los aguacates aportan grasas buenas, los huevos escalfados prote\u00ednas de calidad y el pan integral fibra para mantenerte saciado durante m\u00e1s tiempo.<\/p>\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Lee tambi\u00e9n  <a href=\"https:\/\/www.mylasertabac.com\/es\/informacion\/formacion-laser-antitabaco-y-contra-la-adiccion\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Si quieres emprender un negocio nuevo y en auge, estamos reclutando a nuestros futuros especialistas en dejar de fumar. Abre tu franquicia Mylasertabac. <\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:27px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-1024x683.png\" alt=\"\" class=\"wp-image-15959\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-9-sept.-2025-a-08_34_11.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Almuerzo &#8211; Pollo a la plancha con hierbas, tabul\u00e9 de quinoa y verduras crujientes<\/h2>\n\n<p>Un plato completo, ligero y fresco para aguantar toda la tarde sin picar.<\/p>\n\n<p><strong>Ingredientes (para 1 persona)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>120 g de pechuga de pollo<\/li>\n\n\n\n<li>60 g de quinoa cruda<\/li>\n\n\n\n<li>\u00bd pepino<\/li>\n\n\n\n<li>1 tomate<\/li>\n\n\n\n<li>\u00bd pimiento rojo<\/li>\n\n\n\n<li>\u00bd lim\u00f3n (zumo)<\/li>\n\n\n\n<li>1 cucharada de aceite de oliva <\/li>\n\n\n\n<li>Unas hojas de perejil y menta<\/li>\n\n\n\n<li>Sal y pimienta<\/li>\n<\/ul>\n\n<p><strong>Preparaci\u00f3n<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Cuece la quinoa durante 12 minutos en dos vol\u00famenes de agua con sal, esc\u00farrela y d\u00e9jala enfriar.<\/li>\n\n\n\n<li>Corta en dados finos el pepino, el tomate y el pimiento.<\/li>\n\n\n\n<li>Mezcla la quinoa con las verduras, el zumo de lim\u00f3n, el aceite de oliva, el perejil y la menta.<\/li>\n\n\n\n<li>Sazona la pechuga de pollo con sal, pimienta y hierbas, y \u00e1sala 4 minutos por cada lado.<\/li>\n\n\n\n<li>Sirve el tabul\u00e9 con el pollo troceado.<\/li>\n<\/ol>\n\n<p><strong>\u00bfPor qu\u00e9 funciona?<\/strong><br\/>El pollo aporta prote\u00ednas magras, la quinoa sacia gracias a su fibra, y las verduras crujientes a\u00f1aden volumen y frescura.<\/p>\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-1024x683.png\" alt=\"\" class=\"wp-image-16006\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Curry-doux-de-crevettes-et-legumes-au-lait-de-cooco-leger.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Cena &#8211; Curry suave de gambas y verduras con leche de coco ligera<\/h2>\n\n<p>Un plato c\u00e1lido, fragante y ligero, perfecto para una cena sustanciosa pero f\u00e1cil de digerir.<\/p>\n\n<p><strong>Ingredientes (para 1 persona)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>120 g de gambas peladas<\/li>\n\n\n\n<li>1 zanahoria peque\u00f1a<\/li>\n\n\n\n<li>\u00bd calabac\u00edn<\/li>\n\n\n\n<li>\u00bd cebolla<\/li>\n\n\n\n<li>100 ml de leche de coco desnatada<\/li>\n\n\n\n<li>1 cucharadita de pasta o polvo de curry suave <\/li>\n\n\n\n<li>1 cucharadita de aceite de coco (o aceite de oliva) <\/li>\n\n\n\n<li>Sal y pimienta<\/li>\n<\/ul>\n\n<p><strong>Preparaci\u00f3n<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Pica la cebolla y corta la zanahoria y el calabac\u00edn en dados.<\/li>\n\n\n\n<li>Dora la cebolla en el aceite, luego a\u00f1ade las verduras y cu\u00e9celas durante 5 minutos.<\/li>\n\n\n\n<li>A\u00f1ade las gambas y el curry en polvo y mezcla bien.<\/li>\n\n\n\n<li>Vierte la leche de coco, sazona y cuece a fuego lento durante 10 minutos.<\/li>\n\n\n\n<li>S\u00edrvelo caliente con unas hojas de cilantro, si tienes.<\/li>\n<\/ol>\n\n<p><strong>\u00bfPor qu\u00e9 funciona?<\/strong><br\/>Un plato completo que combina prote\u00ednas magras, verduras ricas en fibra y un toque ex\u00f3tico para a\u00f1adir variedad sin exceso de calor\u00edas.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Merienda opcional<\/h2>\n\n<p>Un pu\u00f1ado de frutos secos sin sal (20 g) o una rodaja de mel\u00f3n fresco.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Conclusi\u00f3n<\/h2>\n\n<p>Con MyLaserTabac, has tomado la decisi\u00f3n de dejar de fumar. Pero vamos m\u00e1s all\u00e1: tambi\u00e9n te ayudamos a mantener tu figura y a cuidar tu salud despu\u00e9s de haber dejado de fumar. Nuestros men\u00fas diarios est\u00e1n dise\u00f1ados para ser sencillos, sabrosos y accesibles, para que cada comida se convierta en una victoria.  <\/p>\n\n<p><strong>\u00a1Enhorabuena por<a href=\"https:\/\/www.mylasertabac.com\/es\/\"> dejar de fumar<\/a>!<\/strong> Sigue as\u00ed, est\u00e1s construyendo una vida m\u00e1s sana, libre y equilibrada. MyLaserTabac es tu aliado, no s\u00f3lo contra los cigarrillos, sino tambi\u00e9n contra las adicciones al az\u00facar, al alcohol y al cannabis. Cada d\u00eda libre de adicciones es una victoria&#8230; y estamos aqu\u00ed para ayudarte a saborearla.  <\/p>\n\n<div style=\"height:46px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/\/mlt-verteau.svg\" alt=\"\" class=\"wp-image-13\"\/><\/figure>\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recetas equilibradas para no engordar despu\u00e9s de dejar de fumar Has dejado de fumar gracias a MiL\u00e1serTabacel m\u00e9todo que te libera de las adicciones al tabaco, el az\u00facar, el alcohol y el cannabis. Es una gran victoria. Sin embargo, a menudo me asalta una duda: \u00bfvoy a engordar ahora que he dejado de fumar? En [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15983,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[120],"tags":[],"class_list":["post-15946","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programa MyLaserTabac de 20 d\u00edas - D\u00eda 4 - My Laser Tabac<\/title>\n<meta name=\"description\" content=\"Descubre nuestras recetas MyLaserTabac D\u00eda 4: un men\u00fa equilibrado, f\u00e1cil y saciante para evitar el aumento de peso despu\u00e9s de dejar de fumar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mylasertabac.com\/es\/programa-mylasertabac-de-20-dias-dia-4\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programa MyLaserTabac de 20 d\u00edas - D\u00eda 4 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Descubre nuestras recetas MyLaserTabac D\u00eda 4: un men\u00fa equilibrado, f\u00e1cil y saciante para evitar el aumento de peso despu\u00e9s de dejar de fumar.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mylasertabac.com\/es\/programa-mylasertabac-de-20-dias-dia-4\/\" \/>\n<meta property=\"og:site_name\" content=\"My Laser Tabac\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/profile.php?id=61571554707319\" \/>\n<meta property=\"article:published_time\" content=\"2025-09-11T06:33:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-11T06:34:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Programe-alimentaire-apres-larret-du-tabac-pour-ne-pas-grossir-1024x683.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Florian Fortes\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Florian Fortes\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/es\\\/programa-mylasertabac-de-20-dias-dia-4\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/es\\\/programa-mylasertabac-de-20-dias-dia-4\\\/\"},\"author\":{\"name\":\"Florian Fortes\",\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/es\\\/#\\\/schema\\\/person\\\/02c249cb76d912efb6c315ec23eccdf3\"},\"headline\":\"Programa MyLaserTabac de 20 d\u00edas &#8211; 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