{"id":15929,"date":"2025-09-09T08:02:53","date_gmt":"2025-09-09T06:02:53","guid":{"rendered":"https:\/\/www.mylasertabac.com\/programa-de-20-dias-mylasertabac-dia-2\/"},"modified":"2025-09-10T08:20:17","modified_gmt":"2025-09-10T06:20:17","slug":"programa-de-20-dias-mylasertabac-dia-2","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/pt-pt\/programa-de-20-dias-mylasertabac-dia-2\/","title":{"rendered":"Programa de 20 dias MyLaserTabac &#8211; Dia 2"},"content":{"rendered":"\n<p>Receitas simples para manteres o peso depois de deixares de fumar<\/p>\n\n<p>Deixaste de fumar gra\u00e7as \u00e0 <a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/\">reflexologia auricular<\/a>, e essa \u00e9 uma vit\u00f3ria que merece ser celebrada todos os dias. Mas surge frequentemente outra quest\u00e3o: como evitar engordar sem passar os dias a privar-te? O segredo n\u00e3o est\u00e1 nas restri\u00e7\u00f5es, mas em refei\u00e7\u00f5es equilibradas, nutritivas e r\u00e1pidas de preparar. Hoje, no dia 2, propomos-te um menu completo e acess\u00edvel que te ajudar\u00e1 a acalmar os desejos, a manter-te saciado e a avan\u00e7ar serenamente na tua retirada.   <\/p>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">O m\u00e9todo anti-tabaco MyLaserTabac express<\/h2>\n\n<p>Sempre que sentires vontade de fumar, segue esta rotina simples e eficaz:<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Bebe<\/strong> imediatamente <strong>um grande copo de \u00e1gua<\/strong> para encher a boca e aumentar a hidrata\u00e7\u00e3o.<\/li>\n\n\n\n<li><strong>Respira\u00e7\u00e3o em 4-4<\/strong>: inspira profundamente durante 4 segundos, expira durante 4 segundos, repete durante 1 minuto.<\/li>\n\n\n\n<li><strong>Mexe-te durante 90 segundos<\/strong>: d\u00e1 passos din\u00e2micos, faz alongamentos ou sobe as escadas para quebrar o reflexo.<\/li>\n\n\n\n<li>Muda <strong>o sabor da tua boca<\/strong>: come uma pe\u00e7a de fruta, um pau de canela ou uma pastilha el\u00e1stica sem a\u00e7\u00facar.<\/li>\n<\/ol>\n\n<p>Em tr\u00eas minutos, o desejo desaparece. Esta rotina deve tornar-se o teu reflexo anti-tabaco. <\/p>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-1024x683.png\" alt=\"\" class=\"wp-image-15783\" style=\"width:545px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/ChatGPT-Image-8-sept.-2025-a-17_04_45.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Pequeno-almo\u00e7o &#8211; Panquecas de banana light com iogurte natural<\/h2>\n\n<p>Uma alternativa saud\u00e1vel que te mant\u00e9m vivo durante toda a manh\u00e3 e satisfaz os teus desejos de doces sem excessos.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>1 banana madura<\/li>\n\n\n\n<li>1 ovo<\/li>\n\n\n\n<li>40 g de aveia em flocos<\/li>\n\n\n\n<li>\u00bd colher de ch\u00e1 de fermento em p\u00f3 <\/li>\n\n\n\n<li>1 colher de ch\u00e1 de \u00f3leo de coco (ou azeite suave) <\/li>\n\n\n\n<li>100 g de iogurte natural (ou skyr)<\/li>\n\n\n\n<li>1 colher de ch\u00e1 de mel (opcional) <\/li>\n\n\n\n<li>Algumas frutas frescas para decorar (framboesas, mirtilos, peda\u00e7os de ma\u00e7\u00e3)<\/li>\n<\/ul>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Esmaga a banana com um garfo numa tigela.<\/li>\n\n\n\n<li>Adiciona o ovo, a aveia em flocos e o fermento. Mistura at\u00e9 obteres uma massa homog\u00e9nea. <\/li>\n\n\n\n<li>Aquece uma frigideira com um pouco de \u00f3leo de coco e cozinha as panquecas durante 2 minutos de cada lado.<\/li>\n\n\n\n<li>Serve com iogurte natural, um fio de mel e fruta fresca.<\/li>\n<\/ol>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>Os a\u00e7\u00facares naturais das bananas e as fibras da aveia evitam que fiques com fome. Combinado com o iogurte rico em prote\u00ednas, chegar\u00e1s facilmente ao almo\u00e7o. <\/p>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Tamb\u00e9m vale a pena ler: <a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/programa-de-20-dias-mylasertabac-dia-3\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Segue o Dia 3 para novas receitas para manter o peso quando deixas de fumar.<\/mark><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png\" alt=\"\" class=\"wp-image-15791\" style=\"width:550px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Que-manger-au-dejeuner-pour-ne-pas-grossir-quand-ont-arrete-de-fumer.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Almo\u00e7o &#8211; Salada de lentilhas verdes com salm\u00e3o fumado e abacate<\/h2>\n\n<p>Uma refei\u00e7\u00e3o nutritiva, rica em prote\u00ednas e gorduras saud\u00e1veis, perfeita para refrear os desejos de petiscar.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>80 g de lentilhas verdes cozidas<\/li>\n\n\n\n<li>60 g de salm\u00e3o fumado de boa qualidade<\/li>\n\n\n\n<li>\u00bd abacate<\/li>\n\n\n\n<li>1 cenoura ralada<\/li>\n\n\n\n<li>1 punhado de folhas verdes (r\u00facula, alface-de-cordeiro ou espinafres)<\/li>\n\n\n\n<li>Sumo de \u00bd lim\u00e3o<\/li>\n\n\n\n<li>1 colher de sopa de azeite virgem extra <\/li>\n\n\n\n<li>1 pitada de pimenta preta<\/li>\n<\/ul>\n\n<p><\/p>\n\n<div style=\"height:51px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Coze as lentilhas, se necess\u00e1rio (20 minutos em \u00e1gua a ferver), e depois deixa arrefecer.<\/li>\n\n\n\n<li>Corta o salm\u00e3o em tiras e corta o abacate em cubos.<\/li>\n\n\n\n<li>Coloca as folhas verdes, as lentilhas, a cenoura ralada, o salm\u00e3o e o abacate num prato.<\/li>\n\n\n\n<li>Rega com azeite e sumo de lim\u00e3o e tempera ligeiramente com pimenta.<\/li>\n<\/ol>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>As lentilhas fornecem fibras e prote\u00ednas vegetais, o salm\u00e3o fumado cont\u00e9m \u00f3mega 3, que \u00e9 bom para o sistema nervoso, e o abacate ajuda-te a sentires-te saciado durante mais tempo, gra\u00e7as \u00e0s suas gorduras boas.<\/p>\n\n<div style=\"height:32px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-image alignleft size-large is-resized\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-1024x683.png\" alt=\"\" class=\"wp-image-15799\" style=\"width:529px;height:auto\" srcset=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-1024x683.png 1024w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-300x200.png 300w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique-768x512.png 768w, https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/repas-pour-ne-pas-grossir-quand-ont-est-en-sevrage-tabagique.png 1536w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n<h2 class=\"wp-block-heading\">Jantar &#8211; Filete de bacalhau assado, legumes cozidos a vapor e molho de iogurte<\/h2>\n\n<p>Um jantar ligeiro, de f\u00e1cil digest\u00e3o, satisfat\u00f3rio e f\u00e1cil de preparar.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>150 g de lombo de bacalhau fresco<\/li>\n\n\n\n<li>1 courgette pequena<\/li>\n\n\n\n<li>1 cenoura<\/li>\n\n\n\n<li>1 florete de br\u00f3colos<\/li>\n\n\n\n<li>1 colher de ch\u00e1 de azeite <\/li>\n\n\n\n<li>Sal, pimenta, ervas de Provence<\/li>\n\n\n\n<li>2 colheres de sopa de iogurte natural <\/li>\n\n\n\n<li>1 colher de ch\u00e1 de mostarda doce <\/li>\n\n\n\n<li>Sumo de lim\u00e3o<\/li>\n<\/ul>\n\n<div style=\"height:35px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Pr\u00e9-aquece o forno a 180\u00b0C. Coloca o lombo de bacalhau numa travessa e tempera com sal, pimenta, ervas arom\u00e1ticas e um fio de azeite. Cozinha durante 15 minutos. <\/li>\n\n\n\n<li>Entretanto, coze os legumes a vapor durante 10 minutos.<\/li>\n\n\n\n<li>Mistura o iogurte, a mostarda e um pouco de sumo de lim\u00e3o para fazer o molho.<\/li>\n\n\n\n<li>Serve o peixe com os legumes e rega com o molho de iogurte.<\/li>\n<\/ol>\n\n<div style=\"height:38px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>L\u00ea tamb\u00e9m : <a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/informacoes\/formacao-laser-anti-tabaco-e-contra-a-dependencia\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">Se pretendes lan\u00e7ar um novo neg\u00f3cio em expans\u00e3o, oferecemos cursos de forma\u00e7\u00e3o para te ajudar a tornares-te um especialista na \u00e1rea dos lasers anti-tabaco. <\/mark><\/a> <\/td><\/tr><\/tbody><\/table><\/figure>\n\n<div style=\"height:38px\" 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\/pt-pt\/os-nossos-centros\/\"><img loading=\"lazy\" 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:458px;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<p><strong>Porque \u00e9 que funciona?<\/strong><\/p>\n\n<p><br\/>Um jantar leve e rico em prote\u00ednas evita a fome nocturna e \u00e9 f\u00e1cil de digerir. Os legumes fornecem volume e fibras sem excesso de calorias. <\/p>\n\n<h2 class=\"wp-block-heading\">Lanche opcional<\/h2>\n\n<p>Uma m\u00e3o cheia de am\u00eandoas (20 g) ou uma ma\u00e7\u00e3. S\u00f3 se tiveres muita fome, n\u00e3o por h\u00e1bito. <\/p>\n\n<div style=\"height:44px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Conclus\u00e3o do dia 2<\/h2>\n\n<p>Acabas de atingir um novo marco: um menu equilibrado, satisfat\u00f3rio e f\u00e1cil de preparar, combinado com medidas anti-fome r\u00e1pidas e eficazes. Cada refei\u00e7\u00e3o torna-se uma vit\u00f3ria, cada desejo superado refor\u00e7a a tua nova vida. <\/p>\n\n<p>Se est\u00e1s a meio da retirada, <strong>parab\u00e9ns<\/strong>. J\u00e1 percorreste um longo caminho. Continua o bom trabalho. Cada dia sem cigarros \u00e9 uma vit\u00f3ria para a tua sa\u00fade, o teu corpo e a tua mente. Na <a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/\">MyLaserTabac<\/a>, acreditamos no teu sucesso e estamos aqui para te dar a for\u00e7a para ires at\u00e9 ao fim.    <\/p>\n\n<div style=\"height:42px\" 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","protected":false},"excerpt":{"rendered":"<p>Receitas simples para manteres o peso depois de deixares de fumar Deixaste de fumar gra\u00e7as \u00e0 reflexologia auricular, e essa \u00e9 uma vit\u00f3ria que merece ser celebrada todos os dias. Mas surge frequentemente outra quest\u00e3o: como evitar engordar sem passar os dias a privar-te? O segredo n\u00e3o est\u00e1 nas restri\u00e7\u00f5es, mas em refei\u00e7\u00f5es equilibradas, nutritivas [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15779,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[130],"tags":[],"class_list":["post-15929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saude"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programa de 20 dias MyLaserTabac - Dia 2 - My Laser Tabac<\/title>\n<meta name=\"description\" content=\"Descobre um menu equilibrado para o segundo dia para evitar engordar depois de deixar de fumar e para te manteres motivado.\" \/>\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\/pt-pt\/programa-de-20-dias-mylasertabac-dia-2\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programa de 20 dias MyLaserTabac - Dia 2 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Descobre um menu equilibrado para o segundo dia para evitar engordar depois de deixar de fumar e para te manteres motivado.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mylasertabac.com\/pt-pt\/programa-de-20-dias-mylasertabac-dia-2\/\" \/>\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=\"2025-09-09T06:02:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-10T06:20:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mylasertabac.com\/wp-content\/uploads\/2025\/09\/Jour-2-repas-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=\"Tempo estimado de leitura\" \/>\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\\\/pt-pt\\\/programa-de-20-dias-mylasertabac-dia-2\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/pt-pt\\\/programa-de-20-dias-mylasertabac-dia-2\\\/\"},\"author\":{\"name\":\"Florian Fortes\",\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/pt-pt\\\/#\\\/schema\\\/person\\\/02c249cb76d912efb6c315ec23eccdf3\"},\"headline\":\"Programa de 20 dias MyLaserTabac &#8211; 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