Sağlıklı Zayıflama

Birçok kişi için 30 gün, yani 1 ay ciddi bir zaman dilimidir. Kilolu veya biraz fazlası olan bireyler 30 gün içersinde ciddi bir diyet ve egzersiz programı ile ciddi kilolar verip istediği ideal fit bir vücuda büyük ölçüde ulaşabilir. Öncelikle şu önerilerimizi dikkate alın ve günlük bir şekilde uygulamaya başlayın.

  • Her gün sabah uyandıktan sonra aç karnına 3-4 damla limon suyunu bir bardak ılık suyun içine damlatıp için. (2 Bardak için)
  • Ekmeği kesinlikle hayatınızdan çıkartın.
  • Asitli kola, fanta ve ice tea gibi tüm asitli içecekler yasak.
  • Tatlı sadece haftada 1 kere yiyebilirsiniz. (Sütlü tatlı)
  • Spor yapın.

Pazartesi

Sabah Kahvaltı

  • 1 dilim az yağlı beyaz peynir: 60 kalori
  • 1 dilim kepek ekmek: 55 kalori
  • 1 adet haşlanmış yumurta: 80 kalori
  • Domates, salatalık: 25 kalori
  1. Ara Öğün
  • 10 tane tuzsuz badem; 60 kalori
  • 1 kaşık kuru üzüm; 50 kalori

Öğle Yemeği

  • Ton Balıklı Salata: 150 kalori
  • 2 dilim kepek ekmek: 110 kalori
  • 1 bardak tuzsuz ayran: 76 kalori

2. Ara Öğün

  • 2 tane kuru kayısı 36 kalori
  • 2 tane ceviz; 50 kalori

Akşam Yemeği

  • 1 porsiyon etsiz sebze yemeği: 200 kalori
  • 1 dilim kepek ekmek: 55 kalori
  • 1 kase yoğurt: 120 kalori
  • Yağsız Salata (domates, salatalık, marul ve soğan, nar ekşisi ya da limon); 40 kalori

3. Ara öğün

  • 1/2 bardak tarçınlı süt: 60 kalori

2.Gün Salı

Sabah Kahvaltısı

  • 1 dilim az yağlı beyaz peynir: 60 kalori
  • 1 dilim kepek ekmek: 55 kalori
  • 5 adet zeytin: 40 kalori
  • Domates, Salatalık: 25 kalori

Ara Öğün

  • 3 tane diyet bisküvi; 50 kalori
  • Yarım bardak süt; 60 kalori

Öğle Yemeği

  • 2 tane etli biber dolması: 250 kalori
  • 1 kase kadar yoğurt: 120 kalori

Diyet Listesi Örnek Menü

Sabah Kahvaltı

  • 1 Dilim kepekli ekmek
  • 2 dilim az yağlı beyaz peynir veya kaşar
  • 3 tatlı kaşığı light reçel
  • 1 adet domates ve salatalık
  • 4-5 adet zeytin tüketin.


Öğle ve Akşam Yemeği

  • Çorba
  • Salata (Her türlü Salatayı Yiyebilirsiniz Zeytin Yağsız olma şartıyla)
  • 1 Kase Yoğurt tüketin
  • Akşam Yemeği
  • Kırmızı et veya tavuk, balık tüketin
  • Sebze Yemeği
  • 2 Adet yumurta ile omlet yapın. ( Kesinlikle yağsız teflon bir tavada olmalı)

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