【終極十日瘦身食譜】照著這個菜單堅持吃10天!1周減掉3~7公斤!





冬天如果你想要再瘦個幾公斤,那可要抓緊啦!

定製燃脂減肥餐單,以蔬菜與水果為主,輔以必要的蛋白質及維生素,在保證基礎營養的同時,可以達到清理腸胃、排除毒素的美容功效,同時還可以有效地減輕體重3~7公斤!

日常飲食習慣安排:1、早睡早起,早上8點前吃早飯,中午12點左右,晚飯5點半-6點,11點前睡覺。雖然從兩餐改回三餐,但這樣避免了平時吃零食的習慣,時刻處於不餓的狀態,也就比較好控制食慾,也沒有了吃那些容易發胖零食的理由。另外三餐的熱量也並沒有增加,將以往三餐吃的食物和熱量平均一下,放在三餐中。2、菜式中要求降低油脂,減少鹽分,晚餐食物減少,臨睡前不再選擇任何零食,也沒有宵夜。3、可以開始運動計畫,除了瘦大腿、臀部,屁股的運動外,還要適量的跑步計畫。

★第一天到第三天早餐:

起床後先喝一大杯溫水,再選擇下面的任何一個早餐組合:

吃完水果或蔬菜後,你可以再喝250ml酸乳酪,富含活性乳酸菌的酸乳酪可以清除體內毒素,加強腸胃功能!

午餐:

水煮菜1碗或生菜沙拉一份,可用醋和鹽粒調味,請勿加熱量高的沙拉醬。再選擇下列任何一個午餐組合:

午餐後可以吃一例復合維他命來補充缺乏的維生素與微量!

下午茶:

也許你到了下午就餓的頭暈眼花了,這時候可以吃2片高纖梳打餅乾,配一杯低熱量的脫脂牛奶(或無糖豆漿),立刻就能讓你精神一振。堅持下去吧!

晚餐:

請繼續堅持清淡的水煮菜或生菜沙拉(不可加沙拉醬哦)晚餐後喝一杯清香的花草茶(如玫瑰蜜棗茶、荷葉茶、烏龍茶等),可以促進腸胃蠕動,還去油膩哦~

★第四天到第七天

早餐:

請繼續跟隨第一天至第三天的餐單,不過為了補充蛋白質,請多加一個白水煮蛋,也可以加一杯250ml的酸乳酪。


午餐:

這幾天你可以自由進食,可適度加大一些量,但必須注意要將蛋白質與澱粉分開食用,同時避開油炸食品、多糖多脂肪的食品,多喝開水也是必須的步驟哦~

晚餐:

繼續堅持清淡的水煮菜或生菜沙拉(不可加沙拉醬)1份,再選擇下面的任何一個晚餐組合吧:

★第八天到第十天

早餐:

照著第一天至第三天的餐單吧

午餐:

清淡的白灼青菜1碗或生菜沙拉1份(仍然不可以加沙拉醬哦~)請繼續選擇下面的組合來吃吧:

午餐後記得補充符合維他命。在飢腸轆轆的下午可以喝脫脂牛奶(或無糖豆漿1杯),蘇打餅乾1~3片,還可以吃1~2個果凍,當然要注意它的含糖量~

晚餐:

水煮菜1碗或生菜沙拉1份(勿加沙拉醬)或是下面組合中的:

上面的餐單如果大家堅持10天就會看到效果喲!

文章來源: http://thepeopleinsider.blogspot.com/2014/12/10137.html

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