Matakai marasa Rauni don Nasara

Wadatacce

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Dubi yadda menu samfurin mu ke canzawa daga Makon 1 (aljanna mai yawan cin abinci) zuwa Mako na 4 (hanyar rage nauyi don tafiya) don ganin yadda yake da sauƙi a sauke adadin kuzari 300 yau da kullun ba tare da rasa dandano, cikawa ko motsawa ba. (Sauye-sauyen sati zuwa sati suna da dabara, don haka muna buga su a cikin wasiƙa don nuna muku yadda ƙaramin canji zai iya haifar da babban canji a cikin adadin kuzari.) Makonni na 1-3 an yi niyya don nuna yawan cin kalori mai yawan gaske; ba a ba da shawarar waɗannan abinci don asarar nauyi ba.

Mako 1: ABIN DA BA ZAI CI BA

Karin kumallo (585 cal.) 1 1/2 kofin zabibi bran (285 cal.) tare da 1 kofin madara madara (160 cal.), 1 kofin ruwan lemu (110 cal.), kofi 1 (10 cal.) tare da cokali 1 rabi. -da rabi (20 cal.)

Abincin dare (160 cal.) 1 kwantena lowfat yogurt lemo (160 cal.), Gilashin ruwa mai kyalli

Abincin rana (900 cal.) Salatin Tuna akan hatsin rai (350 cal.), 1 kofin miya tumatir (cal. 160), cookies oatmeal 3 (240 cal.), gwangwani soda (150 cal.)

Abincin maraice (220 cal.) 2 ounce pretzels (220 cal.)

Abincin dare (503 cal)

Abincin maraice (290 cal.) 1 kofin lowfat ice cream (240 cal.) tare da cokali 2 cakulan fudge topping (50 cal.)

Jimlar adadin kuzari: 2,658

Mako 2: 300 KALORIES KASA

Karin kumallo (445 cal.) 1 kofin raisin bran (190 cal.) Tare da 1 kofin madara madara, 1 orange (65 cal.), 1 kofi kofi tare da 1/4 kofin 2% madara (30 cal.)

Abincin dare (160 cal.) 1 kwantena lowfat yogurt yogurt, gilashin ruwa mai kyalli

Abincin rana (670 cal.) Salatin Tuna akan hatsin rai, miya tumatir kofi 1, kukis na oatmeal 2 (cal. 160), soda abinci (0 cal.)

Abincin maraice (300 cal.) 2 ounce pretzels, matsakaici apple (80 cal.)

Abincin dare (560 cal)

Abincin maraice (230 cal.) 3/4 kofin lowfat ice cream (180 cal.) Tare da 2 tablespoons cakulan fudge topping

Jimlar adadin kuzari: 2,375

Mako 3: 600 KALORIES KASA

Karin kumallo (286 cal.) Omelet na Girkanci Tare da Tumatir da Cheese Feta, yanki guda 1 na hatsi (80 cal.), 1 cantaloupe (57 cal.), Kofi kofi 1 tare da 1/4 kofin 2% madara Abincin dare Abincin dare (160 cal.) 1 akwati lowfat lemun tsami yogurt, gilashin ruwa mai kyalli

Abincin rana (670 cal.) Salatin Tuna akan hatsin rai, miyan tumatir 1, kukis oatmeal 2, soda abinci

Abincin rana tsaka (300 cal.) 2 oza pretzels, matsakaici apple

Abincin dare (421 cal)

Abincin dare (230 cal.) 3/4 kofin lowfat ice cream tare da cokali 2 na cakulan fudge topping

Jimlar adadin kuzari: 2,067

Mako na 4: CALORIES DOWN 900

Karin kumallo (304 cal.) Girke-Girken Omelet Tare da Tumatir da Cheese Feta, guda 2 na hatsin hatsi (160 cal.), Kofi kofi 1 tare da 1/4 kofin 1% madara (25 cal.)

Abincin dare (114 cal.) 2 kofuna na cantaloupe (114 cal.)

Abincin rana (281 cal.) Salatin Quinoa Salatin Da Shrimp (281 cal.; Duba girke -girke a shafi na 144), soda abinci

Abincin rana tsaka (243 cal.) 1 oz. almonds (163 cal.), matsakaici apple

Abincin dare (589 cal.) Koren salatin tare da cokali 1 kowane man zaitun da balsamic vinegar (cal. 120), Chicken Curry With Brown Rice and Peas (399 cal.; duba girke-girke a shafi na 144), 1 kofin broccoli (70 cal.)

Abincin maraice (230 cal.) 3/4 kofin lowfat ice cream tare da cokali 2 cakulan fudge topping

Jimlar adadin kuzari: 1,761

KIYAYE KALILI DAYA: 897

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