日記

健康的に美しく痩せる10のステージ

投稿日:

1、満腹で美しくやせる為に、スタートは基礎代謝+生野菜無制限

・基礎代謝→平均的には女性=1200KCal

男性=1500KCal

・一般的に女性の1400KCal~1600Kcalは成功しないことが多い

 

2、美しくやせる為、砂糖食品禁止

⭕️糖質の摂り方

・果物以外の甘いもの、ジュース(砂糖系)禁止

・糖質は主食で、1食、3分の2膳 胚芽米をベースに

3、美しくやせる為に、主食は白米ではなく、胚芽米+玄米外皮

4、美しくやせる為に、1日2個のこぶし大の果物を食べる

5、美しくやせる為にたんぱく質をしっかり摂る

・基本的には、体重の1倍、又は1.2倍のグラム数を1日に摂る

・70Gであれば、卵1個、牛乳1杯、豆腐半丁、魚150G(時々肉)・プロティンの使用も可

6、満腹で美しくやせる為に、脂質はできるだけ控える

・背の高い魚(フィッシュオイル)を150G程度できれば毎日

イワシ2尾(150KCal)、アジ1尾(70KCal)、サンマ1尾(300KCal)、サバ1.5切れ(200KCal)

7、美しくやせる為に、スローレンジスタンスで成長ホルモンを

8、美しくやせる為に、発酵食品を出来るだけ摂るファイトケミカル、酵素

9、美しくやせる為に、スローダイエット

・3ヶ月で体重の5%、又は1ヶ月に最大2キロまでとする

・BMI30以上の人は、当面の目標は体重の10%ダウン

・BMI25~30の人は、標準体重を目指す

10、健康的に10歳若く、一生ダイエット

・最終地点はダイエットではなく、一生ダイエットで、10歳若い健康的なボディメイク

-日記

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