Awọn Igbesẹ ti ko ni irora si Aṣeyọri

Akoonu

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Wo bii akojọ aṣayan ayẹwo wa ṣe yipada lati Ọsẹ 1 (paradise ti o jẹunjẹ) si Ọsẹ 4 (ọna pipadanu iwuwo lati lọ) lati rii bi o ṣe rọrun lati ju awọn kalori 300 silẹ lojoojumọ laisi adun, kikun tabi iwuri. (Awọn iyipada ọsẹ-si-ọsẹ jẹ arekereke, nitorinaa a n tẹ wọn sita ni awọn italics lati fihan ọ bi iyipada kekere kan ṣe le ṣe iyatọ nla ninu awọn kalori.) Awọn ọsẹ 1-3 ni ipinnu lati ṣafihan gbigbemi kalori giga ti aṣoju; awọn ounjẹ wọnyi ko ṣe iṣeduro fun pipadanu iwuwo.

Ọsẹ 1: KINI KI O JẸ

Ounjẹ aarọ (585 cal.) 1 1/2 cup raisin bran (285 cal.) pelu odidi wara (160 cal.), oje osan 1 (110 cal.), kofi 1 (10 cal.) pelu sibi kan idaji - ati idaji (20 cal.)

Midmorning ipanu (160 cal.) 1 eiyan lowfat lẹmọọn wara (160 cal.), Gilasi ti omi didan

Ounjẹ ọsan (900 cal.) Saladi tuna lori rye (350 cal.), Obe tomati 1 (cal. 160), kukisi oatmeal 3 (240 cal.), agolo soda (150 cal.)

Ọgangan ipanu (220 cal.) 2 iwon pretzels (220 cal.)

Ounje ale (503 cal.) 3 1/2 ounces salmon broiled (180 cal.), 1 1/2 broccoli (105 cal.), 1 alabọde ọdunkun aladun (118 cal.) pẹlu bota sibi kan (100 cal.)

Ipanu aṣalẹ (290 cal.) 1 ago yinyin ipara lowfat (240 cal.) Pẹlu 2 tablespoons chocolate fudge topping (50 cal.)

Awọn kalori lapapọ: 2,658

Ọsẹ 2: 300 CALORIES DOWN

Ounjẹ aarọ (445 cal.) 1 cup rasin bran (190 cal.) pelu odidi wara 1, osan 1 (65 cal.), kofi 1 pelu 1/4 cup 2% milk (30 cal.)

Midmorning ipanu (160 cal.) 1 eiyan lowfat lẹmọọn wara, gilasi ti omi didan

Ounjẹ ọsan (670 cal.) Saladi tuna lori rye, ife tomati 1, kukisi oatmeal 2 (cal. 160), soda onje (0 cal.)

Ọgangan ipanu (300 cal.) Awọn pretzels 2 haunsi, apple alabọde (80 cal.)

Ounje ale (560 cal.) 3 1/2 iwon eja bibo, 1 1/2 broccoli 1 1/2, 1 alabọde ọdunkun dun ti a fi kun pẹlu bota 1 kan, 1 cup cantaloupe (57 cal.)

Ipanu irọlẹ (230 cal.) 3/4 cup lowfat yinyin ipara (180 cal.) pẹlu 2 tablespoons chocolate fudge topping

Lapapọ kalori: 2,375

Osu 3: 600 CALORIES DOWN

Ounjẹ aarọ (286 cal.) Omelet Giriki Pẹlu Awọn tomati ati Warankasi Feta, bibẹ pẹlẹbẹ gbogbo-ọkà (80 cal.), 1 cantaloupe ago (57 cal.), Kọfi ago 1 pẹlu 1/4 ago 2% wara Midmorning Midmorning ipanu (160 cal.) 1 eiyan lowfat lẹmọọn wara, gilasi ti omi didan

Ounjẹ ọsan (670 cal.) Saladi tuna lori rye, bimo ti tomati 1, kukisi oatmeal meji, omi onisuga ounjẹ

Ipanu Midafternoon (300 cal.) 2 iwon pretzels, apple alabọde

Ounje ale (421 cal.) 31/2 haunsi bibi ẹja, 1 1/2 agolo broccoli, 1 alabọde dun ọdunkun dofun pẹlu 3 tablespoons salsa (18 cal.)

Ipanu irọlẹ (230 cal.) 3/4 ago yinyin ipara lowfat pẹlu 2 tablespoons chocolate fudge topping

Lapapọ awọn kalori: 2.067

Osu 4: 900 kalori si isalẹ

Ounjẹ aarọ (304 cal.) Omelet Giriki Pẹlu Awọn tomati ati Warankasi Feta, awọn ege 2 tositi ọkà-gbogbo (160 kal.), Kọfi ago 1 pẹlu 1/4 ago 1% wara (25 cal.)

Midmorning ipanu (114 cal.) 2 agolo cantaloupe (114 cal.)

Ounjẹ ọsan (281 cal.) Saladi Sesame Quinoa Pẹlu Shrimp (281 cal.; wo ohunelo ni oju-iwe 144), omi onisuga ounjẹ

Ọgangan ipanu (243 cal.) 1 iwon. almondi (163 cal.), apple alabọde

Ounje ale (589 cal.) Saladi alawọ ewe pẹlu tablespoon 1 epo olifi kọọkan ati ọti kikan balsamic (120 cal.), Curry Chicken Pẹlu Rice Brown ati Ewa (399 cal.; Wo ohunelo loju iwe 144), broccoli ago kan (70 cal.)

Ipanu aṣalẹ (230 cal.) 3/4 ago yinyin ipara lowfat pẹlu 2 tablespoons chocolate fudge topping

Lapapọ awọn kalori: 1,761

AWỌN ỌJỌ ỌJỌ OJO TI O DI: 897

Atunwo fun