Juya Har zuwa Fam 30

Wadatacce

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Har yanzu lokacin bakin teku ya rage watanni, wanda ke nufin lokaci ne da ya dace don fara daidaita abincin ku. Amma kamar yadda gogewa zata gaya muku, nasarar asarar nauyi ta dogara ne akan neman tsarin da zaku iya rayuwa da-wanda ya dace da halayen ku da salon rayuwar ku. Misali, idan aikinku ya haɗa da tara mil mai yawa, to tambayar ku don bugun kowane abinci daga karce na iya zama girke-girke na bala'i.

Don haka, maimakon fito da tsari mai girman-daya, mun ƙirƙiri abincin gauraye-da-daidaita waɗanda ke ɗaukar abubuwan da kuka zaɓa cikin la'akari da magance manyan matsalolin ku, daga sarrafa yanki zuwa hana sha'awa. Hakanan zaka iya zaɓar abinci ɗaya ko fiye da jimillar adadin kuzari 260.A ranakun da gaske kuna ƙona ƙonawa (faɗi, ta hanyar haɗa ƙarfi da tsare-tsaren cardio) kuma kuna jin kuna buƙatar ɗan ƙaramin mai, zaku iya ɗaukar ƙarin abun ciye-ciye na kalori 100 zuwa 200.

Dokar kawai ita ce, dole ne ku kasance a cikin adadin kuzari 1,600, wanda yakamata ya ba ku damar zubar da fam guda 1 kowane kwana biyar. Fara cin abincin da kuke so a yau kuma za ku yi yawo kamar samfurin swimsuit tun kafin ku fara tsomawa cikin teku.

Menene halayen cin abincin ku?

MAI TSARKI

Shirye -shiryen abinci a gare ku yana shakatawa maimakon aiki. Kuna da tarin littafin girki mai ban sha'awa da mafarkai hanyoyin haɗa abubuwan dandano. Abincin azumi shine a'a; gidajen cin abinci da kuka fi so suna da alaƙa da kayan abinci na gida ko na gida. Amma yayin da ba kasafai kuke cin abincin da ba daidai ba, galibi kuna cin abinci da yawa kuma sau da yawa. Babban ƙalubalen ku shine hana kanku daga shan goro duk tsawon yini da tsayawa a abinci guda ɗaya na taliyar hatsi a abincin dare. Don shirin asarar nauyi ya makale, kuna buƙatar abinci mai sarrafa rabo wanda ke jaddada sabo, abinci gaba ɗaya.

Nemo karin kumallo, abincin rana, da abincin dare wanda zai kiyaye ku lafiya da farin ciki!

SARAUTAR DAUKE

Gamsuwa nan take shine MO: An san ku da kiran kofi kofi na karin kumallo da abincin abincin granola, kuma an tsara wuraren da kuka fi so a cikin wayarku. abinci, kamar 'ya'yan itatuwa, kayan lambu, da hatsi gabaɗaya, amma kuna jin ba ku da ikon yin komai game da shi-aƙalla har lokacin jadawalin ku ya ƙare. Don cin abinci daidai da datsawa, kuna buƙatar zaɓuɓɓuka masu sassauƙa a cikin menus ɗinku na yau da kullun, kamar sauri, "layin taro" abinci wanda ke buƙatar sinadarai shida ko ƙasa da haka, tare da babban kanti mai lafiya da manyan gidajen abinci.

Nemo karin kumallo, abincin rana, da ra'ayoyin abincin dare waɗanda za su kiyaye ku lafiya da farin ciki!

'YAN TA'ADDANCI

Yayin da kuke jin daɗin abinci mai kyau don ku, suma dole su ɗanɗana mai kyau. Sandwich ko omelet ba tare da cuku ba abin karɓa bane, kuma kuna buƙatar gamsar da haƙoran ku na yau da kullun (idan ba awa ɗaya ba!). Abin baƙin ciki shine, yanayin ku na rashin ƙarfi yana nufin wani lokacin ku cika abinci mai sauri da abubuwan ciye-ciye, wanda zai iya fitar da mahimman bitamin da ma'adanai da fa'ida akan fam. Mafi kyawun dabarun ku na slim-down: don mayar da hankali kan abinci mai daɗi, sarrafa sashi wanda zai ba ku damar jin kamar kuna sha'awar. Haɗin abinci mai daɗi da lafiya yana aiki mafi kyau a gare ku, muddin kowane abinci ko abun ciye-ciye ya ƙunshi ɗan wani abu na musamman don gwada buƙatun ku.

Nemo karin kumallo, abincin rana, da ra'ayoyin abincin dare waɗanda za su kiyaye ku lafiya da farin ciki!

Koma zuwa Watan 1: Fara ko da kun kasance a kan kujera duk lokacin hunturu.

Komawa gaba ɗaya Tsarin Jiki na Bikini

MAI TSARKI

Karin kumallo

1/2 CUP YA DAUKI GASAR GARGAJIYA an yayyafa shi da kirfa, nutmeg, da cloves kuma a yayyafa shi da ƙaramin apple sliced ​​1, 1/4 kofin yankakken walnuts, da 4 ounce Organic skim madara.

448 adadin kuzari

2 SLICES TOASTED DUK-GRAIN GIRMA an ɗora shi da 1/4 kofin ricotta nonfat, 1 babban yankakken pear, da cokali 1 na zuma

Calories 437

Abun ciye -ciye (calories 100 zuwa 200)

Ayaba karama 1 yankakken da zuma cokali daya

136 KALALI

4 oza nono nonfat wanda aka gauraya da 1/2 kofin applesauce mara daɗi, ƙamshin kayan ƙamshin apple, cokali 1 na maple syrup, da ɗanyen kankara

140 KALALI

Abincin rana

MAGUNAZA 3 DA KASHE SALMON NAMIJI; 1/2 kofin shinkafa daji; tumatir da mozzarella (2 sliced ​​​​tumatir plum, 5 sabo basil ganye, 1 oza sabo mozzarella, 2 tablespoons shekaru balsamic vinegar, da 1 tablespoon tafarnuwa-infused karin-budurwa man zaitun)

Calories 469

1 WHEAT PITA da aka baje tare da mustard cokali 1 mai yaji kuma a cika shi da turkey mai kyafaffen oza guda 3, cukuwan Swiss 1, manyan ganyen romaine yayyage guda 2, da yankakken tumatir plum guda 1; Karamin jariri 10 da hummus cokali 2

441 KALALI

Abincin ciye-ciye (kalori 220 zuwa 260)

1/2 kofin guacamole; 1 kofin ja barkono barkono yanka don tsomawa

CALORIES 220

2 tablespoons na halitta gyada man shanu; 2 busasshen ɓaure na Calimyrna don tsomawa

242 adadin kuzari

Abincin dare

1 SPOLY TUNA ROLL (8 guda) tare da 1 tablespoon low-sodium soya miya; 1/2 kofin steamed edamame; 1/2 kofin miso miya

KADUNA 442

1/2 CUP YA DAUKI SPAGHETTI DUKA jefa tare da 3 ozaji gasasshen kajin Organic da 1 kofin kowane broccoli florets da yankakken ja kararrawa barkono; soya a cikin 1 cokali na karin-budurwa man zaitun da 1 minced tafarnuwa albasa; kuma an yayyafa shi da cokali 2 na Parmesan

441 KALALI

Ƙarin zaɓuɓɓuka masu lafiya don Takeout Sarauniya!

Koma zuwa Watan 1: Fara ko da kun kasance a kan kujera duk lokacin hunturu.

Komawa gaba ɗaya Shirin Jikin Bikini

TAKEOUT SARAUNIYA

Karin kumallo

1 MUFFIN TSARKI DAYA an ɗora shi da yankakken avocado 2 ko 3, babban kwai 1 da aka soya tare da feshin dafaffen nonfat, da yanki 1 ya ƙone Gouda; 1 kofin jajayen inabi

443 adadin kuzari

1 PECAN PIE LARABAR crumbled a cikin 6 ozaji maras fat vanilla yogurt; 8 ounce ruwan lemu

462 KALALI

Abun ciye -ciye (100 zuwa 200)

Starbucks grande skim latte

KALALI 130

2 manyan cakulan da aka rufe strawberries; 1 sarewa brut champagne

KAlori 130

Abincin rana

4-OUNCE BURGER TURKEY kwanon rufi a cikin tsami 1 na man zaitun; da miya miya na barbecue cokali 2, manyan ganyen romaine guda 2 yayyage, da yankan avocado na bakin ciki 2 ko 3; kuma yayi hidima akan buhunan hatsi duka

Calories 440

PANDA EXPRESS BEEF WITH BROCCOLI; 1/2 gefen steamed shinkafa; 1 hidimar miyar furanni kwai

KALALI 450

Abun ciye -ciye (adadin kuzari 220 zuwa 260)

4 yogis mara kitse mai daskararre yogurt tare da cokali 1 shredded kwakwa da cokali 2 cakulan kwakwalwan kwamfuta

255 adadin kuzari

1 jaka babu gishiri, babu mai microwave popcorn yayyafa shi da 2 tablespoons aske Parmesan

KALALI 260

Abincin dare

TSAKANIN CHANJI TURKASH TAKWAS BAKWAI BAKWAI; 2 murabba'in Ghirardelli 60% cacao cakulan cakulan

Calories 420

KASUWAR BOSTON 1/4 FARAR KAZA ROTISSERIE (babu fata); na yau da kullum-size tafarnuwa-dill sabon dankali da koren wake

440 KALALI

Ƙarin zaɓuɓɓuka masu lafiya don Diet Rebel!

Koma zuwa Wata na 1: Fara ko da kun kasance a kan kujera duk lokacin hunturu.

Komawa gaba ɗaya Tsarin Jiki na Bikini

'YAN TA'ADDANCI

Karin kumallo

8 OUNCES 2% KWANCIYAR TARIHIN MARA blended da 1 kofin daskararre pitted cherries da 2 tablespoons almond man shanu

Calories 463

6 OUNCES NONFAT PLAIN GREEK YOGURT gauraye da 1/4 kofin granola na halitta, ƙaramin ayaba guda ɗaya, da cakulan cakulan guda biyu na semisweet

Calories 432

Abun ciye -ciye (100 zuwa 200)

1/2 kofin strawberry gelato

KALALI 180

4 matsakaici seleri stalks yada tare da 1/4 kofin hummus kuma yayyafa da 1 oza feta

CALORIES 199

Abincin rana

AU BON PAIN BRIE, FRUIT, DA CRACKERS COMBO; matsakaici baƙar miyar wake

Calories 460

KARAMIN BURUWAN PANERA MAI GIRMA; 1/2 turkey-artichoke zafi panini

Calories 450

Abun ciye -ciye (220 zuwa 260)

3/4 kofin nonfat gida cuku gauraye da 1 teaspoon sabo grated ginger, 1 kofin sabo abarba chunks, da 2 tablespoons slivered almonds

KADUNA 247

1 clementine; 1 ozaji cheddar mai kaifi; 6 zaitun zaitun

KAlori 250

Abincin dare

1 CUP DAL (curried miyan lentil); 1 skewer rago da kayan lambu shish kebab

Calories 460

MULKI 3 NONON NONON KAZA; 1/2 kofin launin ruwan kasa shinkafa; 1/2 kofin kowane broccoli florets da yankakken ja barkono barkono sautéed a 1/4 kofin kayan lambu broth, 1 teaspoon sesame man, 1 minced tafarnuwa albasa, da kuma 1 teaspoon sabo grated ginger da kuma tsoma tare da 1 oza cashews (16 zuwa 18 duka)

458 KALALI

Koma zuwa Watan 1: Fara ko da kun kasance a kan kujera duk lokacin hunturu.

Komawa gaba ɗaya Shirin Jikin Bikini

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