ʻAi ʻAi Koa 3 Kilos i nā lā 5 - Pehea e hana ai i ka meaʻai koa?

Makemake ʻoe e lilo i 3 kilo i nā lā 5? A laila "ʻai koaHiki iā ʻoe ke hoʻāʻo ”!

ʻai pūʻali koa ʻike pū ʻia me ʻai pūʻali koaʻO ia ka manaʻo e hoʻonui i ka metabolic rate ma ka hoʻemi ʻana i ka calorie intake. 

ʻai koaʻO ka meaʻai i ʻai ʻia i ka meaʻai e hoʻomaikaʻi i ka ʻike insulin. Kōkua kēia i ka hoʻohaʻahaʻa i ke kiʻekiʻe o ka glucose i ke koko a lilo ke kaumaha.

Akā ʻaʻole hiki iā ʻoe ke lilo i ka momona i nā lā 3. ʻO ka nui o ke kaumaha wai. Pono ʻoe e hoʻomaʻamaʻa e mālama i ke kaumaha āu e nalowale ai a hoʻōla i ka momona.

ʻO ka manaʻo e hoʻomaopopo ʻia papa helu meaʻai pūʻali koa ʻAʻole ʻōlelo ʻia no ka poʻe ʻelemakule, nā makuahine hānai a me nā wahine hāpai.

Pehea ka ʻai ʻana o ka pūʻali koa?

Ma ka ʻai a ke koa ʻai ʻia nā meaʻai momona a haʻahaʻa-calorie. ʻAʻole iʻoi aku ma mua o 3 calories i ka lā no 1000 mau lā. Eia ka lā papa helu meaʻai pūʻali koa…

papa helu meaʻai pūʻali koa

1st lā papaʻai papa inoa

Ke ala ʻoe i ke kakahiaka: ʻO ka wai mahana i hoʻomākaukauʻia me 1 punetēpē o ka meli a me ka wai o ka hapalua lemon

ʻAi kakahiaka: 1 punetēpuni o ka pīni pata, 1 kīʻaha kope a kī paha, hapalua hua waina, 1 ʻāpana toast.

ʻAi ʻai: 6 ʻalemona, hapalua kīʻaha kukama

ʻaina awakea: 1/2 kīʻaha tuna, 1 ʻāpana toast, ½ kīʻaha spinach

ʻAi ʻai: 1 kīʻaha kī ʻōmaʻomaʻo a i ʻole kofe momona ʻole, 1 biscuit cereal

ʻAina ahiahi: ʻO ka moa a iʻa paha, hapalua kīʻaha piʻi ʻōmaʻomaʻo, hapalua maiʻa, 1 ʻāpala, 1 puna liʻiliʻi o ka ice cream vanilla.

• ʻO nā meaʻai ʻē aʻe i hiki ke ʻai ʻia i ka lā 1

Nā huaʻai: Melon, watermelon, alani, apple, kiwi, tangerine.

Nā meaʻai: Celery, leek, kāpeti, eggplant, asparagus, pīni ʻōmaʻomaʻo, spinach, broccoli, kāloti, beets, radishes, scallions, peas, tomatoes.

Kumuʻiʻo: ʻO ka iʻa, ka umauma moa, ka turkey wīwī, ka ʻiʻo pipi, ka pī pinto, ka moa, ka soya, ka lentil.

Waiu: ʻO ka waiū momona haʻahaʻa, yogurt haʻahaʻa momona, hua, waiu bata.

Nā ʻaila: ʻOliva ʻaila, ʻaila hua hemp, ʻaila linseed.

kea: ʻO nā huaʻai hou a me ka wai ʻai, ayran, nā mea inu detox.

ʻai: ʻAi makeke, ʻuala wela.

Nā mea kanu a me nā mea ʻala: Mint, coriander, rosemary, thyme, dill, nā hua fennel, cumin, hua fenugreek, pauda turmeric, allspice.

• He aha ka mea e ʻai ʻole ai i ka lā 1

Nā huaʻai: ʻo ka mango a me ka ʻala

Waiu: ʻO ka waiū holoʻokoʻa, ka yogurt piha momona, ka cream momona piha

Nā ʻaila: ʻO ka aila meaʻai, ka pata, ka margarine, ka mayonnaise

Mea inu: ʻO nā mea inu kalapona, ka wai i hoʻopaʻa ʻia, ka waiʻona

ʻai: Ketchup, barbecue sauce, chili sauce

2nd lā papa papaʻai

Ke ala ʻoe i ke kakahiaka:ʻO ka wai wela me 1 teaspoon apple cider vinegar i hoʻohui ʻia

ʻAi kakahiaka: 1 huamoa paila, 1 ʻāpana berena multigrain, hapalua maiʻa

ʻAi ʻai: 1 aniani wai kāloti, 2 ʻalemona

ʻaina awakea: ʻO Asparagus, 1 hua manu i hoʻolapalapa ʻia, 5 pretzels, hapalua kīʻaha kīʻaha hale

ʻAi ʻai: 1 kīʻaha kī ʻōmaʻomaʻo a i ʻole kofe momona ʻole, nā kuki multigrain

ʻAina ahiahi: 2 sausages, 1 kīʻaha broccoli, hapalua kīʻaha kāloti, 1 maiʻa, 1 puna liʻiliʻi o ka ice cream

• ʻO ka papa inoa o nā meaʻai pono a ʻaʻole pono e ʻai ʻia i ka lā 2 e like me ka lā 1.

3nd lā papa papaʻai

Ke ala ʻoe i ke kakahiaka: Hoʻopili ʻia nā hua Fenugreek i 1 kīʻaha wai 

ʻAi kakahiaka: 1 ʻāpana cheddar cheese, 5 pretzels, 1 ʻāpala liʻiliʻi

ʻAi ʻai: 4 walnuts, 1 aniani waiu momona haʻahaʻa

ʻaina awakea: 1 huamoa paila, 1 ʻāpana toast, 1 kīʻaha sopa moa

ʻAi ʻai: 1 kīʻaha kī ʻōmaʻomaʻo a i ʻole kofe momona ʻole, nā kuki multigrain

ʻAina ahiahi: ʻO ka hapalua kīʻaha tuna i hoʻomoʻa ʻia, 1 aniani o ka spinach, ka hapalua o ka maiʻa, 1 scoop o ka ice cream vanilla.

• ʻO ka papa inoa o nā meaʻai pono a ʻaʻole pono e ʻai ʻia i ka lā 3 e like me nā lā ʻelua.

Nā lā ma hope o ka lā 3 (lā 4 - lā 7)

• Mai ka lā 3 a hiki i ka lā 7, e ʻai i ka meaʻai kaulike ʻaʻole iʻoi aku ma mua o ka palena o ka calorie 1500 i kēlā me kēia lā. 
• I kēia mau lā ʻehā, e hoʻomaha a ola kou kino ma hope o 3 mau lā o ka ʻai haʻahaʻa-calorie. 
• I kēia mau lā, ke hele nei ke kino ma mua o ka palena o ka calorie. No ka pale ʻana i ka ʻai nui, e mālama i ka diary calorie e hoʻoholo ai i ka nui o nā calorie i loaʻa i kāu meaʻai, ehia mau calorie āu e ʻai ai i kēlā me kēia lā. 
• E koho i ka sopa, nā kīʻaha meaʻai, nā iʻa, ka moa, nā huaʻai a i ʻole nā ​​wai hou. E inu i kou kofe a me ke kī me ke kō. hooikaika kino. E lawa ka hiamoe.
• haʻahaʻa calorie ʻai koaʻaʻole hoʻi e hoʻomau i nā lā ʻekolu. 

Hiki ke hoʻomau i ka ʻai pūʻali koa?

• ʻai koaUa hoʻonāwaliwali i nā kānaka he nui o ka honua. Manaʻo ʻia kēia papaʻai palekana. No ka mea, ʻai ʻia nā huaʻai hou, nā huaʻai, nā haʻalulu paʻakikī a me nā protein lean. 
• ʻai koaʻO 3 lā wale nō ka lōʻihi.
• akā, ʻai koa ʻaʻole kūpaʻa. No ka mea i loko o 3 mau lā e nalowale ʻoe i ka nui o ka paona wai. 
• Inā hoʻi ʻoe i kāu mau ʻai ma mua, inā ʻaʻole ʻoe e hoʻoikaika, e loaʻa hou iā ʻoe ke kaumaha o ka wai.

ʻai koaHe aha kāu i hoʻāʻo ai? Hiki iā ʻoe ke kaʻana like i kāu mau ʻike me mākou.

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