13天减肥食谱.docx
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13天减肥食谱
DanishDiet...
forachangeinyourmetabolism
丹麦食谱。
。
。
改变你的新陈代新
∙Isuggestyoureadmycomments,beforestartingtheDanishDiet.Seemyweightlossgraphicshere.
∙开始食谱之前请阅读我的建议。
∙NOTforvegetarians.Vegetariansshouldgohere.
∙不适合素食者。
Thisdietmustbefollowedfor13days,that'swhyit's（quite）difficult,butveryefficient.
Thedietchangesyourmetabolism,anditseffectslastforabout2years.Thismeansthatonceyouhavecompletedthedietyoucaneatnormallyandyouwon'tgainweight.It'snotoneoftheusualdiets,butonethatimproves"burning"yourcalories.Thedietiseffectiveevenafterit'scompletion.
本食谱会改变你的新陈代新，而且效果会持续2年。
这意味着一旦你完成这套食谱，你就可以恢复正常饮食，而不会增加体重。
这套食谱会促进你燃烧卡路里。
IFthedietisfollowedpreciselyaccordingtoinstructions,youcanloosebetween7-20kg（15–44lb.）[readmycomments],andyouareNOTallowedtostartthedietforanother2years.Youcanstartthedietaftertwoyears,ifnecessary...
如果你准确的按照食谱指导饮食，你可以瘦7-20kg。
两年内不得重复本食谱。
Ifduringthedietyoumakeanydeviationsfromthewrittenplan,STOPthedietimmediately.Itwillnolongerhavethedesiredeffectsonyourmetabolism.Thedietmaybeattemptedagainafter6months,andnotbefore.IFyoubrokethe"rule"beforethe6thdayofthediet,youcanstartitagainafter3months.
期间如果没有严格按照食谱进行，请立刻停止。
重新开始应当在6个月之后。
Becausethediettakesabouttwoweeks,it'squitedifficulttofollowit.
TIP:
Trytostartthisdietwhenyouhavenoplanstoleavetown,gotopartiesetc.Thesesituationsaresaboteurstoanydiet...
∙Purchaseallingredientsbeforestartingthediet.Goingtothegrocerystoreduringthedietisjustaskingfortrouble...hehehe
∙在开始节食前购买所有的食材。
∙IFyoufeelhungryduringthediet...drinkWATER.Plenty.Atleast2liters（0,5USgallon=6-8glasses）/day
∙如果你感觉饿，请大量喝水。
每天至少2升。
∙Thesaladinthedietplanisfreshgreenlettucesalad.
∙食谱中的沙拉是新鲜的绿色生菜类。
∙Thecod（fish）canbereplacedwithtroutorturbot.
∙鳕鱼可以替换成鲑鱼或是大比目鱼。
∙CoffeecanNOTbereplacedwithteaandyoumustusethecubeofsugarwhenspecified.
∙茶不能代替咖啡，而且必须按食谱使用方糖。
∙NaturalyogurtisyogurtwithNOfruitorsugar.
∙酸奶酪不能含有糖或水果。
∙YoucanNOThavealcohol,chewinggum（bothcontainsugarsthatwillaltertheeffectsofthemetabolismchange）
∙不能饮酒，吃口香糖（这两者都含有影响新陈代新的糖类）。
∙ForthefreshfruityoucanuseanyfruitontheNegativeCalorieFoodList
∙吃建议类的水果（苹果、芒果、橙、草莓、柚子、番木瓜、桔子、柠檬、菠萝）
∙Thetomatoistobeeatenraw
∙西红柿必须生吃。
∙Whenthereisnofoodportionspecified,youcaneatasmuchofitasyouwant（ex:
salad,spinach,celeriac）
∙如果没有指定食物的分量，可以随意（沙拉、菠菜、）
∙readalsotheFAQ
NOTE:
TheresultsofDanishDiet（oranydiet）varyfromonepersontoanother,dependingalsoonHOWMUCHweightyouhavetoloseandhowyourbodyreactstovariousfood.Themoreyouhavetolose,themoreyouwilllose...[seetheHallofFameoftheDanishDietorweightlossresults]
Thisdietisnotmeanttocureallofyourweightlossills,butitisagoodstart.Theaverageweightlossforthisdietisbetween10-20lb.Afterit'scompletion,begintousetheNegativeCalorieDiettocontinuetoloseweight.
Exercisingregularlywillincreaseweightloss.
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pleasealsoreadtheNOTESformoredetails
Day1
breakfast
1cupofcoffee+1cubesugar
1杯咖啡+1块方糖
lunch
2hardboiledeggs+boiledspinach+1tomato
2个煮老的蛋+煮菠菜+1个西红柿
diner
200gr.（7oz）beefsteak+lettucesaladwithoilandlemonjuice
200g煎牛排+生菜沙拉（橄榄油+柠檬汁）
Day2
breakfast
1cupcoffee+1cubesugar
1杯咖啡+1块方糖
lunch
1/2canofham+1servingnaturalyogurt
1/2罐火腿+1份酸奶酪
diner
200gr.（7oz）beefsteak+lettucesaladwithoilandlemonjuice
200g煎牛排+生菜沙拉（橄榄油+柠檬汁）
Day3
breakfast
1cupcoffee+1cubesugar+1slicetoastedbread
1杯咖啡+1块方糖+1片烤面包
lunch
2hardboiledeggs+1sliceofham+lettucesalad
2个煮老的蛋+1片火腿+生菜沙拉
diner
boiledceleriac+1tomato+1freshfruit
煮块根芹+1个西红柿+1个水果
Day4
breakfast
1cupcoffee+1cubesugar+1slicetoastedbread
1杯咖啡+1块方糖+1片烤面包
lunch
2dl.orangejuice+1servingnaturalyogurt
0.2升橙汁+1份酸奶酪
diner
1hardboiledegg+1largegratedcarrot+1potcottagecheese
1个煮蛋+1个大胡萝卜（搓碎）+1罐松软干酪
Day5
breakfast
1largegratedcarrotw/lemonjuice
1个大胡萝卜（搓碎）（柠檬汁）
lunch
200g（7oz）boiledcodw/lemonjuice+1teaspoonbutter
200g鳕鱼（柠檬汁）+1茶匙黄油
diner
200g（7oz）beefsteak+lettucesaladandfreshceleriac
200g煎牛排+生菜沙拉+鲜块根芹
Day6
breakfast
1cupcoffee+1cubesugar+1slicetoastedbread
1杯咖啡+1块方糖+1片烤面包
lunch
2hardboiledeggs+1largegratedcarrot
2个煮蛋+1个大胡萝卜（搓碎）
diner
1/2chicken+lettucesaladwithoilandlemonjuice
1/2块鸡肉+生菜沙拉（橄榄油+柠檬汁）
Day7
breakfast
1cuptea,nosugar
一杯茶（无糖）
lunch
NOTHING（drinkplentyofwater,ithelps...）
无（大量饮水）
diner
200g（7oz）lambcutlet+1apple
200g煎羊肉饼+1个苹果
Day8
breakfast
1cupcoffee+1cubesugar
1杯咖啡+1块方糖
lunch
2hardboiledeggs+boiledspinach+1tomato
2个煮老的蛋+煮菠菜+1个西红柿
diner
200g（7oz）beefsteak+lettucesaladwithoilandlemonjuice
200g煎牛排+生菜沙拉（橄榄油+柠檬汁）
Day9
breakfast
1cupcoffee+1cubesugar
1杯咖啡+1块方糖
lunch
1/2canofham+1naturalyogurt
1/2罐火腿+1份酸奶酪
diner
200g（7oz）beefsteak+lettucesaladwithoilandlemonjuice
200g煎牛排+生菜沙拉（橄榄油+柠檬汁）
Day10
breakfast
1cupcoffee+1cubesugar+1slicetoastedbread
1杯咖啡+1块方糖+1片烤面包
lunch
2hardboiledeggs+1/2canofham+lettucesaladwithlemonjuice
2个煮老的蛋+1/2罐火腿+生菜沙拉（橄榄油+柠檬汁）
diner
boiledceleriac+1tomato+1freshfruit
煮块根芹+1个西红柿+1个水果
Day11
breakfast
1cupcoffee+1cubesugar+1slicetoastedbread
1杯咖啡+1块方糖+1片烤面包
lunch
2dl.orangejuice+1servingnaturalyogurt
0.2升橙汁+1份酸奶酪
diner
1hardboiledegg+1largegratedcarrot+1potofcottagecheese
1个煮蛋+1个大胡萝卜（搓碎）+1罐松软干酪
Day12
breakfast
1largegratedcarrotw/lemonjuice
1个大胡萝卜（搓碎）（柠檬汁）
lunch
200g（7oz）boiledcodwithlemonjuice+1teaspoonbutter
200g鳕鱼（柠檬汁）+1茶匙黄油
diner
200g（7oz）beefsteak+lettucesaladwithfreshceleriac
200g煎牛排+生菜沙拉+鲜块根芹
Day13
breakfast
1cupcoffee+1cubesugar+1slicetoastedbread
1杯咖啡+1块方糖+1片烤面包
lunch
2hardboiledeggs+1largegratedcarrotw/lemonjuice
2个煮蛋+1个大胡萝卜（搓碎）（柠檬汁）
diner
250g（8,8oz）chicken+lettucesaladw/oil&lemonjuice
250g鸡肉+生菜沙拉（橄榄油+柠檬汁）
ThedietmustbefollowedEXACTLYasitis,nomore,noless!
!
!
FAQ
∙ThedietisAsItIS.ReplacementsareNOTrecommended.Butifyouhavetomakesomereplacements,herearesomesuggestions:
∙Remembertodrinkalotofwater!
!
!
∙salad:
LETTUCE–nolimit!
（tellmeifYOUcaneatmorethan2-3perday!
）
∙spinach:
doesn'treallymatterhowmuchyoueat...I（could）eat200-300grams（~7-10oz）,nomore!
∙celeriacisthewhiteroundpartoftheceleryroot.Ifyoucan'tfindit,trycelery...
∙oil–Iusedsunfloweroil.Butitreallydoesn'tmatter,youwon'tconsumeTONESofit!
Soyoumayuseanytypeofoil.
∙tea–herbalteaisfine
∙coffee–trydecafifcaffeinebothersyou.Onlyone!
CanNOTbereplacedwithsomethingelse.
∙lambislamb,nothingelse.Itcanbedelicious,ifyouknowhowtoprepareit.（muslimsreallyknowhowtopreparedeliciouslamb–askone!
）.CanNOTbereplaced...
∙howtopreparemeat?
Boiled,grilled,stewed...aslongasit'stastyandnot...fried!
∙ham:
canbechickenham,notonlypork
∙youcanusesalt,pepperandotherseasonings
∙fishcanNOTbereplaced-ifyoureplaceit,won'tbethesamedietanymore...
∙1/2canofham=~200gr.（~6-7oz）of（lowfat）ham.
∙1cubeofsugar=1teaspoon=10grams（0.3oz）
∙1potofyogurt,cheese=~200gr.（~6-7oz）
∙g=gram |
∙1dl（deciliter）=0.1l（liter）~3,3oz
∙measurementsconversiontable:
weight | volume
Remember...
∙IfyoudecidetostarttheDanishDiet,pleasesendmeyourage,sexandyourdailyweightduringthese13daysofdiet.Thanks:
）
∙Ifyouareateenager,youshouldknowdietingisnotrecommendedatthisageandcanbeverydangerous-pleaseconsultyourdoctorforprofessionaladvice!
IsuggestreplacingjunkfoodwithvegetablesandfruitsfromtheNegativeCaloriesFoods.Thisshoulddothetrick-successinweightloss!
∙IfyouconsiderthattheDanishDietistoostrictforyou...thereisstillhope.BIGhope!
Trythenegativecaloriefoodconcept.Itreallyworks.
∙Wanttojoinweightlosspals?
clickhere
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