Drop Up to 30 Amakhilogremu

-Delile

• Buyekeza kwe-

Isikhathi sasebhishi sisasele izinyanga, okusho ukuthi yisikhathi esihle sokuqala ukulungisa kahle ukudla kwakho. Kepha njengoba ulwazi luzokutshela, impumelelo yokwehlisa isisindo incike ekutholeni uhlelo ongahlala nalo oluvumelana nobuntu bakho nendlela ophila ngayo. Isibonelo, uma umsebenzi wakho uhilela ukukhipha amakhilomitha amaningi okundiza, ukukucela ukuthi ushaye konke ukudla kusuka ekuqaleni kungaba yindlela yokwenza inhlekelele.

Ngakho-ke, kunokuba siqhamuke nohlelo lokulingana konke, sidale ukudla okuxubene nokufana okucabangela izintandokazi zakho nokubhekana nezingqinamba zakho ezinkulu, kusukela ekulawuleni izingxenye kuya ekunqandeni izifiso. Ungakhetha futhi ukudla okulula okukodwa noma ngaphezulu okufinyelela kuma-calories angama-260.Ezinsukwini lapho ususa ukushisa ngempela (isho, ngokuhlanganisa amandla nezinhlelo ze-cardio) futhi uzizwa udinga uphethiloli owengeziwe, ungakwazi ukudla okulula okunamakhalori angu-100 kuya kwangu-200.

Umthetho kuphela ukuthi kufanele uhlale ngaphakathi kwama-calories ayi-1,600, okufanele akuvumele ukuthi uchithe cishe iphawundi elilodwa ezinsukwini ezinhlanu. Qala ukudla ukudla okuthandayo namhlanje futhi uzobe uzulazula njengemodeli yokubhukuda ngaphambi kokuba uthathe idiphu lakho lokuqala olwandle.

Yini ubuntu bakho bokudla?

UMPHANGISI

Ukulungiselelwa isidlo kuwe ukuphumula kunokuba kube ngumsebenzi. Uneqoqo lezincwadi zokupheka ezihlaba umxhwele futhi uphuphe izindlela zokuhlanganisa ama-flavour. Ukudla okusheshayo akukho-cha; izindawo zokudlela eziyizintandokazi zakho zivamise ukufaka izithako eziphilayo noma ezitshalwe endaweni. Kepha ngenkathi ungavamile ukudla ukudla okungalungile, uvame ukudla kakhulu futhi kaningi. Izinselele zakho ezinkulu ziwukuvimbela ukuthi ungashiyi amantongomane usuku lonke futhi uyeke ukudla okukodwa kwe-wholegrain pasta esidlweni sakusihlwa. Ukuze uhlelo lwakho lokwehlisa isisindo lunamathele, udinga ukudla okulawulwa ngengxenye okugcizelela ukudla okusha, okuphelele.

Thola imibono yasekuseni, yasemini neyedina ezokugcina unempilo futhi ujabule!

INDLOVUKAZI YE-TAKEOUT

Ukwaneliseka okusheshayo yi-MO yakho: Waziwa ngokuthi ubiza inkomishi yokudla kwasekuseni nekhofi nesidlo sasemini segranola, futhi izindawo zakho ozithandayo zokukhishwa zahlelwa kumakhalekhukhwini wakho. ukudla, njengezithelo, imifino, nokusanhlamvu okuphelele, kepha uzizwa ungenamandla okwenza noma yini ngakho-okungenani kuze kuphele uhlelo lwakho. Ukuze udle kahle futhi unciphise, udinga izinketho eziguquguqukayo kumamenyu akho ansuku zonke, njengokudla okusheshayo, kwe- "line line" okudinga izithako eziyisithupha noma ngaphansi, kanye nezitolo ezinkulu ezinempilo nezindawo zokudlela.

Thola imibono yasekuseni, yesidlo sasemini neyedina ezokugcina uphilile futhi ujabulile!

UMDLALI WOKUDLA

Ngenkathi ukujabulela ukudla okwenzelwe wena, nabo kufanele bakunambithe okuhle. Isemishi noma i-omelet ngaphandle koshizi akwamukelekile, futhi udinga ukwanelisa izinyo lakho elimnandi nsuku zonke (uma kungenjalo ngehora!). Ngeshwa, isimo sakho sokudelela sisho ukuthi kwesinye isikhathi ugcwalisa ukudla okuphekiwe okunama-kilojoule amaningi kanye nokudla okulula, okungaminyanisa amavithamini namaminerali abalulekile futhi kupake amakhilogremu. Isu lakho elisebenza kahle kakhulu lokuzaca: ukugxila ekudleni okunambithekayo, okulawulwa ingxenye okukuvumela ukuthi uzizwe sengathi uyazitika. Ukuhlanganiswa kokudla okulula futhi okunempilo kusebenza kangcono kuwe, inqobo nje uma ukudla ngakunye noma isidlo esilula kunokuqukethwe okuncane okukhethekile ukuze ulinge ukunambitheka kwakho.

Thola imibono yasekuseni, yesidlo sasemini neyedina ezokugcina uphilile futhi ujabulile!

Buyela emuva ku Inyanga 1: Qalisa noma ngabe uhlezi kusofa ubusika bonke.

Buyela emuva ngokuphelele Bikini Body Plan

UMPHANGISI

Ukudla kwasekuseni

I-1/2 CUP EPHEKILE ISITSHI SOKUSIKA kufafazwe ngesinamoni, i-nutmeg, nama-clove futhi kufakwe i-apula elincane eli-1 elisikiwe, i-1/4 inkomishi i-walnuts eqoshiwe, nama-ounces angu-4 ubisi lwe-organic skim

448 KALORI

IZIMPAHLA ZESI-2 ZI-TOAST BREAD ifakwe ne-1/4 indebe ye-nonfat ricotta, ipheya elikhulu elisikiwe eli-1, noju lwesipuni esingu-1

437 KALORI

Ungadla (amakholori ayi-100 kuye kwangama-200)

Ibhanana elincane eli-1 elisikiwe eligcwele uju wesipuni esingu-1

136 KALORI

Ubisi olunamafutha angama-ounces amane ahlanganiswe ne-1/2 inkomishi i-appleauce engenashukela, udwi we-apple pie spice, isipuni esingu-1 semephu yesiraphu, neqhwa elincane

Amakhorali ayi-140

Isidlo sasemini

AMAKHALA AMA-3 ESALMONI YASEndle; 1/2 inkomishi irayisi lasendle; Utamatisi kanye ne-mozzarella isaladi (2 utamatisi osikiwe osikiwe, amaqabunga ama-basil ama-5 amasha, i-mozzarella engu-1 ounce, izipuni ezi-2 zeviniga ebhalsamu, kanye no-1 isipuni ugalikhi-kufakwe uwoyela omnqumo ongeyona intombi)

469 KALORI

1 I-PITA YOKOLO WONKE isakazwe nesipuni esingu-1 sesinaphi esibabayo futhi igcwaliswe ama-ounces angu-3 e-organic turkey ebhemayo, ucezu olu-1 lukashizi wase-Swiss, amaqabunga amakhulu e-romaine adabukile, kanye notamatisi weplamu osikiwe o-1; 10 izaqathe zezingane kanye nezipuni ezimbili ze-hummus

AMAKHALIDI angama-441

Ukudla okulula (amakhalori angama-220 kuya kwangu-260)

1/2 indebe ye-guacamole; 1 inkomishi yensimbi elibomvu izingcezu zediphu zokuntywila

220 KALORI

2 wezipuni ibhotela ye-peanut yemvelo; Amakhiwane ama-2 omisiwe weCalimyrna wokuntywila

242 AMAKHARARI

Isidlo sakusihlwa

1 I-TUNA ROLL EBUYEKELWE (Izingcezu eziyi-8) nesipuni esingu-1 nge-sauce enesodium ephansi; I-1/2 indebe ye-steam edamame; 1/2 indebe ye-miso soup

442 AMAKHARARI

1/2 INKOMBE EPHEKWE KAKOLO KAKOLO iphonswe ngama-ounces ama-ounces ama-3 wenkukhu ephilayo ne-1 inkomishi ngayinye i-broccoli florets nopelepele obomvu oqoshiwe; isuswe ngesipuni esingu-1 samafutha omnqumo angakafi muntu kanye ne-1 clove egayiwe egayiwe; futhi ifakwe 2 wezipuni aphuce Parmesan

AMAKHALIDI angama-441

Izinketho ezinempilo ezengeziwe ze-Takeout Queen!

Buyela emuva ku- Inyanga 1: Qalisa noma ngabe ubusosikhawini ubusika bonke.

Buyela kukho konke Uhlelo lwe-Bikini Body

INDLOVUKAZI ETHATHAYO

Ukudla kwasekuseni

1 IMPAHLA YOKUPHILA YOKUTHOLA YONKE kufakwe izingcezu ezincanyana ezi-2 noma ezi-3 zikakotapheya, iqanda eli-1 elikhulu elithosiwe nge-nonfat yokupheka isifutho, nocezu olu-1 lubhemile iGouda; 1 inkomishi yamagilebhisi abomvu

AMAKHALIDI angama-443

1 I-PECAN PIE LARABAR idilike ngama-ounces ayi-6 i-yogurt ye-vanilla engafakwanga; Ijusi le-orange eli-8

AMAKHALIDA angu-462

Ukudla okulula (100 kuya ku-200)

I-Starbucks grande skim latte

130 KALORI

Ama-strawberry ama-chocolate amakhulu amabili; 1 i-champagne ye-flute

Amakhorali ayi-130

Isidlo sasemini

I-4-OUNCE GROUND-TURKEY BURGER i-pan-grilled ku-1 ithisipuni yamafutha omnqumo angasese-intombi; kufakwe izipuni ezi-2 yonke-i-sauce yesoso yemvelo, amaqabunga ama-2 amakhulu adabukile ama-romaine, nezicucu ezi-2 noma ezi-3 ezincanyana ze-avocado; futhi waphakelwa ngebhani lokusanhlamvu

AMAKHALIDI angama-440

IPANDA BONISA INYAMA YENYAMA NE-BROCCOLI; 1/2 irayisi eliphekiwe; Isobho eli-1 lezimbali zeqanda

AMAKHALIDI angama-450

Ukudla okulula (220 kuya ku-260 amakholori)

Ama-ounces ama-4 angenayo i-yogurt efriziwe efriziwe efakwe isipuni esingu-1 sikakhukhunathi osikiwe kanye no-2 wezipuni we-chocolate chips

AMAKHALALI AMA-255

1 isikhwama akukho-usawoti, i-no-oyela microwave popcorn efafazwe ngezipuni ezimbili eziphuciwe iParmesan

260 KALORI

Isidlo sakusihlwa

IMBEWU YOKUGUQULA EFriziwe ITURKISH ISIKHOMBUZO SESIKHUMBUYA SEBHOLA LOKUQHAWULA; 2 izikwele Ghirardelli 60% ukhokho ushokoledi omnyama

AMAKHALIDLE AMA-420

I-BOSTON MARKET 1/4 I-ROSISERIE INKUKU EMHLOPHE (asikho isikhumba); ugarliki-dill amazambane amasha kanye nobhontshisi oluhlaza

AMAKHALIDI angama-440

Izinketho ezinempilo ezengeziwe ze-Diet Rebel!

Buyela emuva ku- Inyanga 1: Qalisa noma ngabe ubusosikhawini ubusika bonke.

Buyela emuva ngokuphelele Bikini Body Plan

I-DIET REBEL

Ukudla kwasekuseni

8 OWINSI 2% UBISI KASHOKHOLETHI OPHILAYO ihlanganiswe nenkomishi e-1 efriziwe efriziwe kanye no-2 wezipuni ibhotela le-alimondi

463 KALORI

AMA-OWUS 6 I-NONFAT PLAIN YOGURT YEGREKI kuhlanganiswe ne-1/4 indebe ye-granola yemvelo yonke, ubhanana omncane osikiwe ongu-1, nezipuni ezimbili zikashokholethi we-semisweet chips

432 KALORI

Ukudla okulula (100 kuya ku-200)

1/2 indebe ye-sitrobheli i-gelato

180 KALORI

Amahlanga amane wesilimo esidliwayo esinamagatsha anamanzi asakazeka nge-1/4 indebe ye-hummus efafazwe nge-1 ounce feta

Amakhorali ayi-199

Isidlo sasemini

I-AU BON UBUHLUNGU BRIE, IZITHELO, NEZINQOPHISO ZIHLANGANISA; isobho likabhontshisi omnyama ophakathi

AMAKHALIDI angu-460

I-PANERA ISINKWA ESINCANE SOPU YEMIFINO; I-1/2 turkey-artichoke panini eshisayo

450 KALORI

Ukudla okulula (220 kuya ku-260)

Inkomishi engu-3/4

247 KALORI

1 clementine; 1 ounce cheddar ebukhali; 6 ama-olives we-picholine

250 KALORI

Isidlo sakusihlwa

1 INDEBE DAL (i-curried lentil isobho); 1 iwundlu le-skewer nemifino shish kebab

460 KALORI

3 OUNCES AMAGUNDA OKUKHANYA AMANYANYA; 1/2 indebe irayisi elibomvu; I-1/2 indebe ngayinye ye-broccoli florets kanye ne-red bell pepper eqoshiwe eqoshiwe ku-1/4 indebe yemifino yemifino, i-1 ithisipuni yamafutha we-sesame, i-clove yegalikhi egayiwe engu-1, ne-1 ithisipuni ye-ginger egayiwe entsha futhi ifakwe ama-cashews angu-1 (16 kuya ku-18 yonke)

AMAKHALIDI angu-458

Buyela emuva ku- Inyanga 1: Qalisa noma ngabe ubusosikhawini ubusika bonke.

Buyela emuva ngokuphelele Bikini Body Plan

Buyekeza kwe-