Muscle Network Note: This plan is translated to the German website. The Weight Loss plan is divided into three stages of weight loss, which is worth learning. Due to the translator's limited German proficiency, readers are asked to pay attention to individual details.
The first stage: entering weight loss (starting one month)
Of course, in real life, we do not continue to eat for many days. Now it is recommended to start losing weight, and you can immediately implement the following plan:
Must eat it every day
(minutes per day)
1, 8 cups of water 240cc. Drinking water is available at the latest from morning to 19:00.
2. Three dried plums < b>or 3 pieces of dried apricots or 3 tablespoons cup raisins font>
3. Grapefruit slices 1 / 2or 8 cm cut melon< /b>, or Orange 1 Filmorfont>2 oranges or1 piece Iyokanor Hassaku piece.
4. A large raw radish.
5. These 2 celery < b>or Cucumber Book 2< br />
6. An apple or1 pear
Make sure to eat 6※1 every day. Spare vegetables (mostly), but it is possible that you may not like to eat vegetables, more than celery, carrots and except onions, green onions, cilantro, lemons, mushroomsOnly cucumbers. Any other vegetables are not edible. Water relations 1 and 2, grapes, ate the split day. When I feel hungry, I start eating from 6-3 one.
Many times, good things need to be eaten in small amounts
(protein food)
·Beef
Ham·
·Roasted Porkor Salt and Pepper Roast
Chicken·
·Canned tuna and salmon
Sashimi·
Seafood (shrimp, clams, oysters, crab)
, frankfurters (this is a maximum of three per week)
※I would choose less meat and fat. Meat dishes are either fried or grilled. Fry, stir-fry, tempura should not be. In addition, smoked fish and meat should not be smoked (smoked meat, boiled ham, etc.).
Fish paste, frozen food should be.
Seasoning
All the seasonings are OK. OPetroleum is also fine as cooking oil.
But only use table salt to eat foods that you shouldn't put down.
Remember, there is rarely miso, soy sauce.
The taste of the drink
Water for coffee, tea, tea and 8 cups of water is good as we like to drink them separately.
If it is a sugar-free carbonated drink, it tastes better than two 240cc. No sugar, artificial sweeteners used. 2 tablespoons of milk to 1 cup or less. Cocoa, Milo, juice, cola, coffee cans should not be used.
All that can be eaten and what you write here but not listed here should not be placed in the body.
The most important thing is to drink water.
Phase 2: Maintenance Plan (1-3 months)
On the above diet, I think he will lose weight and move into the second phase of maintaining it. So far, "just eat it one day," is the form, and return to the normal form of 3 meals a day from that point on. This is essential and should not be continued for at least a month.
The case shows that one's own diet follows the stuff of Dr. Please see both quantity and quality.
Morning
1. 120cc Orange Juice or half a grapefruit2. 1 cup rice or 1/2 slice of rye or wheat bread (half teaspoon margarine) whole3. Boiled eggs (if eggs are baked without oil) 4. Coffee or tea (no sugar, a little milk)
Noon
1. Tomato juice 120cc (equivalent to size in one minute = 240 grams of raw tomatoes 2) or grapefruit juice2. 180 grams worth of a combination of meat and fish , or < /b>It is a combination of meat and shellfish3. 60 grams of yellow or green raw vegetables or Lettuce and tomatoes4. Coffee or tea (no sugar, a little milk)
Night
1. Tomato juice 120ccor < font>Things with the same calories2. 180 grams worth of a combination of meat and fish , or < /b>is a combination of meat and shellfishor < font>2 eggs3. 1 cup beef broth cheat (does not contain salt), 4. 1 cup small plate salad (dressing is low calorie).
Dessert
(Only this one by one), Strawberry ice cream 180cc 180cc small and large cans stewed like grape fruits 12 pieces each Apple pear winter melon cubes 1 1 / 4 (small cup) lung coffee Or tea sorbet (no sugar, a little milk)
General
Snacks of carrots and celery should not be an exception.
No rolled or white bread.
You should stop drinking the water. Drinking Water8 glasses of water must be 240cc and is a lifelong habit.
Minimize salt, please. Please use as a new mustard minus it instead.
Phase 3: Control Plan (after 4 months)
With the first stage of complete weight loss and maintaining the weight on a calm plan every day, I think some people return to a normal diet. BBut the human body is changing every day, and yet many people have jobs. WWeekend Common Drinking Party believes that if this diet has been going on for a long time, most people will not be able to eat the way they used to. If you stay within a few weeks and months and still feel like it's probably time to gain weight. We also propose Dr. control during the above planning. It's not hard enough early enough, but I feel like it's "bad" on its own when I think, let's run the plan below. Aan example of this is a diet that is always fine-tuned to reduce weight with repetitions. Please refer to the above quantity and quality.
Morning
1. Juice or 1 / 2 cup, fruit < font>2. 1 egg (recipe does not have restrictions)3.< /b>2 bacon slices 4. >Slices of toastor Slices of rye bread 1 / 2 all or wheat
Noon
1. Juice 1 / 2 cups orSeafood Cocktail< font>2. 120 grams of meat or fish 3. Small salad4. 1/2 cup fruit
Night
1. +juiceor< /font>1 / 2 cups of seafood< font>or 1 cup of soup cheat 2. 1/2 cup vegetables Vegetables 1 and 2 3. From 120 grams of meat or 180 grams of fish 4. 1/2 cup fruit
In ※"Group 1 and Group 2", vegetable juices of the above types
Group 1
Holland mustard mustard green asparagus, lettuce and tomatoes mushrooms cauliflower celery cucumbers, pumpkin, spinach, radish cabbage
Group 2
Pumpkins, radish, carrots, peas, beans, okra, onions and eggplants
Fruits and juices
Melon watermelon cherry peach plum pear pineapple banana lime citrus orange grapefruit apple apricotStrawberry Lemon Juice
※Please continue the habit of drinking water. AAlcohol is a form of heat. Please don't forget it.
Take bites slowly and often. You must not disrupt the meal.
Reviewing your plan once a week will help you connect with your original spirit.
Limit sugar and salt intake at any time. Even a small amount once becomes significant in total amount.
We strive to use Teflon pot oil whenever possible.