Wannan abinci ne da aka tsara musamman ga waɗanda ke buƙatar yin saurin rasa waɗannan ƙarin fam ɗin da suke kokawa da su. Tsarin tsari ne mai sauƙi don yin, idan kun aiwatar da shi sosai zai ba ku damar rasa kusan kilo 3 a cikin kwanaki 11.
Don samun damar aiwatar da wannan tsarin abinci na abinci dole ne ku yi a samu lafiya da zaman lafiya, sha ruwa mai yawa kamar yadda zai yiwu yau da kullum, dandana infusions naka tare da mai zaki, da kuma dandana abincin ku da gishiri, ganye, da ɗan ƙaramin adadin man zaitun. maimaita menu daki-daki a kasa kowace rana kuna aiwatar da shirin.
Abin da za ku iya tsammani a cikin kwanaki 11 da abin da ba za ku yi tsammani ba
Rashin lafiya mai nauyi yana zuwa mafi yawa daga rage ƙwayar jiki, ba daga asarar ruwa ko tsoka ba. A kilo na mai Stores game da Kalori 7.000, don haka haƙiƙa ya haifar da a matsakaicin kasawa Suna yawanci tsakanin 0,5 da 1 kg a mako. A cikin 'yan kwanaki na farko an saba ganin raguwa cikin sauri saboda asarar ruwan da ke da alaƙa da glycogen (1 zuwa 3 lita), amma wannan digon farko ba mai kitse bane.
Dokokin aminci da ayyuka masu kyau
- Shawarar lafiya idan kana da cututtukan cututtuka (ciwon sukari, cututtukan zuciya, koda / cutar hanta), ciki, shayarwa ko shan magani.
- Hydration: 1,5-2 lita na ruwa kowace rana; infusions tare da zaki.
- Sauƙaƙan dafa abinci: tanda, gasa, tururi ko tafasa; amfani da gishiri kadan kuma man zaitun a mafi ƙarancin yawa.
- Motsi na yau da kullun: aƙalla mintuna 30 na matsakaicin aiki, wanda ya dace da matakin ku.
- Kar a tsawaita shirin ko maimaita ba tare da kulawar kwararru ba.
Menu mai nuni don shirin kwanaki 11
Menu na yau da kullun:
Breakfast: Kofi 1 na shayi, gilashin strawberry 1 ko yogurt abin sha na vanilla da ayaba 1.
Abincin rana: Boiled kayan lambu na zabi da 1 apple. Kuna iya cin adadin kayan lambu da kuke so.
Abun ciye-ciye: Kofi 1 na kofi tare da madara mara nauyi, orange na mandarin 1 da yanki 1 na gurasar bran.
Abincin dare: haske broth, 100g nama, kaza, kifi ko dukan alkama noodles, 1 sashi na zabin kayan lambu salatin, da kuma 1 yanki na haske gelatin. Kuna iya sha kamar yadda kuke so.
Maimaita wannan menu na yau da kullun a lokacin shirin, kiyaye abubuwan da aka nuna da fifiko durƙusad da furotin, kayan lambu marasa sitaci da dukan hatsi a inda ya dace.
Me yasa abinci mai ƙarancin kalori yana da haɗari
Rage yawan adadin kuzari na iya haifar da rushewar jiki taro tsoka don samun makamashi. Tare da ƙarancin tsoka, da basal metabolism ya fadi (alal misali, daga 1.800 zuwa 1.300 kcal kowace rana), yana son tsawa da tasirin yo-yo. Bugu da kari, za su iya bayyana ciwon kai, gajiya, maƙarƙashiya da sauran alamomi.
Alamomin gargadi na a abincin mu'ujiza: alkawuran sakamako na sauri da rashin ƙarfi, "kafin / bayan" hotuna, da sayar da samfurori masu alaƙa. Idan kun hango waɗannan tutocin, guji.
Carbohydrates, sunadarai da fats: yadda za a daidaita
Prioriza hadaddun carbohydrates (cikakken hatsi, legumes) tare da ingantaccen hatsi; suna bayarwa zaren da satiety kuma suna da ƙarancin tasiri akan glucose. Gabaɗaya, abinci mai lafiya yana sanya carbohydrates a tsakanin 45-65% na jimlar makamashi, amma a kan guntu, tsarin ƙananan-carb yana da kyau a kalli sakamako masu illa (warin baki, ciwon kai, gajiya) saboda yiwuwar ketosis.
Zaba durƙusad da furotin (kaji mara fata, kifi, kwai, kayan kiwo maras kitse) da fats masu lafiya (man zaitun, goro kadan kadan). A ajiye kayan lambu iri-iri don rufewa bitamin da ma'adanai.
Tambayoyi akai-akai da shawarwari masu amfani
- Nawa zan iya asara? Abinda aka saba shine 1-1,5 kg na mai a cikin kwanaki 11 idan kasawar ta kasance matsakaici; duk wani babban raguwa yawanci ya haɗa da ruwa.
- Zan iya tsawaita shi? Babu sake dawowa. Kar a tsawaita shirin ko sarkar shi ba tare da shawarar kwararru ba.
- Aiki na Jiki: hada m cardio tare da atisaye da karfi don kare yawan tsoka.
- Bayan 11th: canzawa zuwa tsari daidaita con kayan lambu, 'ya'yan itatuwa, Legumes, dukan hatsi, kwayoyi da kifi don kula da sakamakon.
Idan kuna neman sakamako mai sauri, ku tuna cewa lafiya tana zuwa da farko: ba da fifiko halaye masu dorewa, motsa jiki na yau da kullum, barci mai natsuwa, da abinci iri-iri. Ta wannan hanyar, nauyin da kuka rasa a cikin kwanaki 11 zai sami mafi kyawun damar tsayawa ba tare da sake dawowa ba.
