{"id":15950,"date":"2025-09-11T08:33:20","date_gmt":"2025-09-11T06:33:20","guid":{"rendered":"https:\/\/www.mylasertabac.com\/programa-de-20-dias-mylasertabac-dia-4\/"},"modified":"2025-09-11T08:34:52","modified_gmt":"2025-09-11T06:34:52","slug":"programa-de-20-dias-mylasertabac-dia-4","status":"publish","type":"post","link":"https:\/\/www.mylasertabac.com\/pt-pt\/programa-de-20-dias-mylasertabac-dia-4\/","title":{"rendered":"Programa de 20 dias MyLaserTabac &#8211; Dia 4"},"content":{"rendered":"\n<p>Receitas equilibradas para manteres o peso depois de deixares de fumar<\/p>\n\n<p>Deixaste de fumar gra\u00e7as ao <strong><a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/\">MyLaserTabac<\/a><\/strong>o m\u00e9todo que te liberta dos v\u00edcios do tabaco, do a\u00e7\u00facar, do \u00e1lcool e da can\u00e1bis. \u00c9 uma grande vit\u00f3ria. No entanto, h\u00e1 uma d\u00favida que te ocorre frequentemente: <em>ser\u00e1 que vou engordar agora que deixei de fumar?<\/em>  <\/p>\n\n<p>Na MyLaserTabac, sabemos que deixar de fumar deve ser um renascimento e n\u00e3o uma fonte de novas preocupa\u00e7\u00f5es. \u00c9 por isso que te apoiamos todos os dias com um programa de dieta de 20 dias simples, saboroso e equilibrado. Hoje, para o <strong>4\u00ba dia<\/strong>, aqui est\u00e3o tr\u00eas receitas f\u00e1ceis de fazer, concebidas para acalmar os teus desejos, preservar a tua figura e consolidar a tua nova vida sem cigarros.  <\/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\/pt-pt\/os-nossos-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\">O m\u00e9todo anti-tabaco MyLaserTabac express<\/h2>\n\n<p>Antes de te sentares para jantar, ou se tiveres vontade de fumar, aplica o nosso ritual expresso:<\/p>\n\n<ol class=\"wp-block-list\">\n<li><strong>Bebe um copo grande de \u00e1gua fresca<\/strong> \ud83d\udca7<\/li>\n\n\n\n<li><strong>Respira profundamente durante 4 segundos, depois expira durante 4 segundos<\/strong> \ud83c\udf2c\ufe0f (repete durante 1 minuto)<\/li>\n\n\n\n<li><strong>Move-te durante 90 segundos<\/strong> \ud83d\udeb6\u200d\u2642\ufe0f (caminhada r\u00e1pida, agachamentos, alongamentos simples)<\/li>\n\n\n\n<li><strong>Muda o sabor da tua boca<\/strong> \ud83c\udf4f (ma\u00e7\u00e3, pastilha el\u00e1stica sem a\u00e7\u00facar, pau de canela)<\/li>\n<\/ol>\n\n<p>Em tr\u00eas minutos, a vontade desaparece e voltas a ter o controlo.<\/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\">Pequeno-almo\u00e7o &#8211; Sandes integrais de abacate, ovo escalfado e sementes de ab\u00f3bora<\/h2>\n\n<p>Um delicioso e saciante despertar, rico em gorduras e prote\u00ednas saud\u00e1veis.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>2 fatias de torrada integral<\/li>\n\n\n\n<li>\u00bd abacate maduro<\/li>\n\n\n\n<li>1 ovo fresco<\/li>\n\n\n\n<li>1 colher de ch\u00e1 de vinagre branco <\/li>\n\n\n\n<li>1 pitada de sal, pimenta<\/li>\n\n\n\n<li>1 colher de sopa de sementes de ab\u00f3bora <\/li>\n<\/ul>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Esmaga o abacate com um garfo e tempera com sal e pimenta.<\/li>\n\n\n\n<li>P\u00f5e uma pequena panela com \u00e1gua a ferver, junta o vinagre e p\u00f5e o ovo a escalfar durante 3 minutos.<\/li>\n\n\n\n<li>Barra as fatias de p\u00e3o com o abacate e coloca o ovo escalfado por cima.<\/li>\n\n\n\n<li>Polvilha com sementes de ab\u00f3bora.<\/li>\n<\/ol>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>Os abacates fornecem gorduras boas, os ovos escalfados fornecem prote\u00ednas de qualidade e o p\u00e3o integral fornece fibras para te manteres saciado durante mais tempo.<\/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>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 neg\u00f3cio novo e em expans\u00e3o, estamos a recrutar os nossos futuros especialistas em cessa\u00e7\u00e3o tab\u00e1gica. Abre o teu franchising 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\">Almo\u00e7o &#8211; Frango grelhado com ervas, tabule de quinoa e legumes crocantes<\/h2>\n\n<p>Um prato completo, leve e fresco que te far\u00e1 passar a tarde toda sem mordiscar.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>120 g de peito de frango<\/li>\n\n\n\n<li>60 g de quinoa crua<\/li>\n\n\n\n<li>\u00bd pepino<\/li>\n\n\n\n<li>1 tomate<\/li>\n\n\n\n<li>\u00bd pimento vermelho<\/li>\n\n\n\n<li>\u00bd lim\u00e3o (sumo)<\/li>\n\n\n\n<li>1 colher de sopa de azeite <\/li>\n\n\n\n<li>Algumas folhas de salsa e de hortel\u00e3<\/li>\n\n\n\n<li>Sal e pimenta<\/li>\n<\/ul>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Coze a quinoa durante 12 minutos em dois volumes de \u00e1gua com sal, escorre e deixa arrefecer.<\/li>\n\n\n\n<li>Corta o pepino, o tomate e o pimento em cubos finos.<\/li>\n\n\n\n<li>Mistura a quinoa com os legumes, o sumo de lim\u00e3o, o azeite, a salsa e a hortel\u00e3.<\/li>\n\n\n\n<li>Tempera o peito de frango com sal, pimenta e ervas arom\u00e1ticas e grelha-o durante 4 minutos de cada lado.<\/li>\n\n\n\n<li>Serve o tabule com o frango cortado \u00e0s fatias.<\/li>\n<\/ol>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>O frango fornece prote\u00ednas magras, a quinoa sacia gra\u00e7as \u00e0s suas fibras e os legumes estaladi\u00e7os acrescentam volume e 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\">Jantar &#8211; Caril suave de camar\u00f5es e legumes com leite de coco light<\/h2>\n\n<p>Um prato quente, perfumado e leve, perfeito para um jantar completo mas de f\u00e1cil digest\u00e3o.<\/p>\n\n<p><strong>Ingredientes (para 1 pessoa)<\/strong><\/p>\n\n<ul class=\"wp-block-list\">\n<li>120 g de camar\u00f5es descascados<\/li>\n\n\n\n<li>1 cenoura pequena<\/li>\n\n\n\n<li>\u00bd courgette<\/li>\n\n\n\n<li>\u00bd cebola<\/li>\n\n\n\n<li>100 ml de leite de coco magro<\/li>\n\n\n\n<li>1 colher de ch\u00e1 de pasta ou p\u00f3 de caril suave <\/li>\n\n\n\n<li>1 colher de ch\u00e1 de \u00f3leo de coco (ou azeite) <\/li>\n\n\n\n<li>Sal e pimenta<\/li>\n<\/ul>\n\n<p><strong>Prepara\u00e7\u00e3o<\/strong><\/p>\n\n<ol class=\"wp-block-list\">\n<li>Pica a cebola e corta a cenoura e a curgete em cubos.<\/li>\n\n\n\n<li>Aloura a cebola no azeite, depois junta os legumes e cozinha durante 5 minutos.<\/li>\n\n\n\n<li>Adiciona os camar\u00f5es e o caril em p\u00f3 e mistura bem.<\/li>\n\n\n\n<li>Deita o leite de coco, tempera e deixa cozer em lume brando durante 10 minutos.<\/li>\n\n\n\n<li>Serve quente com algumas folhas de coentros, se dispon\u00edveis.<\/li>\n<\/ol>\n\n<p><strong>Porque \u00e9 que funciona?<\/strong><br\/>Um prato completo que combina prote\u00ednas magras, legumes ricos em fibras e um toque ex\u00f3tico para dar variedade sem excesso de calorias.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Lanche opcional<\/h2>\n\n<p>Uma m\u00e3o-cheia de frutos secos sem sal (20 g) ou uma fatia de mel\u00e3o fresco.<\/p>\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading\">Conclus\u00e3o<\/h2>\n\n<p>Com MyLaserTabac, tomaste a decis\u00e3o de deixar de fumar. Mas n\u00f3s vamos mais longe: tamb\u00e9m te ajudamos a manter a tua figura e a cuidar da tua sa\u00fade depois de teres parado. Os nossos menus di\u00e1rios foram concebidos para serem simples, saborosos e acess\u00edveis, para que cada refei\u00e7\u00e3o seja uma vit\u00f3ria.  <\/p>\n\n<p><strong>Parab\u00e9ns por deixares<a href=\"https:\/\/www.mylasertabac.com\/pt-pt\/\"> de fumar<\/a>!<\/strong> Continua assim, est\u00e1s a construir uma vida mais saud\u00e1vel, mais livre e mais equilibrada. MyLaserTabac \u00e9 o teu aliado, n\u00e3o s\u00f3 contra os cigarros, mas tamb\u00e9m contra os v\u00edcios do a\u00e7\u00facar, do \u00e1lcool e da cannabis. Cada dia sem depend\u00eancia \u00e9 uma vit\u00f3ria&#8230; e n\u00f3s estamos aqui para te ajudar a sabore\u00e1-la.  <\/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>Receitas equilibradas para manteres o peso depois de deixares de fumar Deixaste de fumar gra\u00e7as ao MyLaserTabaco m\u00e9todo que te liberta dos v\u00edcios do tabaco, do a\u00e7\u00facar, do \u00e1lcool e da can\u00e1bis. \u00c9 uma grande vit\u00f3ria. No entanto, h\u00e1 uma d\u00favida que te ocorre frequentemente: ser\u00e1 que vou engordar agora que deixei de fumar? Na [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15982,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[130],"tags":[],"class_list":["post-15950","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 4 - My Laser Tabac<\/title>\n<meta name=\"description\" content=\"Descobre as nossas receitas do Dia 4 MyLaserTabac: um menu equilibrado, f\u00e1cil e saciante para evitar o aumento de peso depois de deixares 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\/pt-pt\/programa-de-20-dias-mylasertabac-dia-4\/\" \/>\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 4 - My Laser Tabac\" \/>\n<meta property=\"og:description\" content=\"Descobre as nossas receitas do Dia 4 MyLaserTabac: um menu equilibrado, f\u00e1cil e saciante para evitar o aumento de peso depois de deixares de fumar.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mylasertabac.com\/pt-pt\/programa-de-20-dias-mylasertabac-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=\"2025-09-11T06:34:52+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=\"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-4\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mylasertabac.com\\\/pt-pt\\\/programa-de-20-dias-mylasertabac-dia-4\\\/\"},\"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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