He aha ka papa koa koa? ʻO nā mea āpau e ʻike e pili ana i kēia hoʻolālā Diet 3-Day Strange

Anter

• No ke aha i kapa ʻia ai ʻo ka ʻai koa?
• He aha pololei ka Plan Diet Koa?
• Lā 1
• Lā 2
• Lā 3
• He olakino maoli ka papa koa koa?
• Ma mua o kou hoʻāʻo ʻana ...
• Nānā no

E huli ana paha ka papaʻai no ka mea ʻoi aku ka maikaʻi - ʻo nā hana "ʻai" nui loa o ka makahiki 2018 e pili ana i ka lawe ʻana i nā ʻano papaʻai olakino ma mua o ka lilo ʻana o ke kaupaona - akā ʻaʻole ia he manaʻo he mea nui loa kaʻai ʻana ma mua.

Lawe, i laʻana, i ka makemake pupule o kaʻai ketogenic. A i ʻole, ke ala hou ʻana o kahi ʻano mea ʻai 2015 ʻano ʻē i kapa ʻia ka papa koa pūʻali koa, kahi papaʻai he ʻekolu lā e hoʻohiki ai i ka poʻeʻai he 10 paona ke kaumaha o ke kaumaha ma muli o ke ʻano o nā meaʻai e like me ka ʻaikalima, ʻai, a me nā ʻīlio wela.

ʻO kēia papaʻai papa koa koa ʻekolu mau lā i ka mea huna i ka wikiwiki e lilo ai ka paona, a i ʻole he hoax paha ia? Maʻaneʻi, kaʻana ka poʻe dietitians a me ka poʻe loea i ka meaʻai i ka mea e pono ai ʻoe e ʻike e pili ana i ka papa koa pūʻali koa a inā he olakino maoli ia nāu.

No ke aha i kapa ʻia ai ʻo ka ʻai koa?

E hele pololei kahi mea: ʻoiai kona inoa, ʻaʻohe kumu o ka pūʻali koa legit, e like me ka mea kākau inoa ʻo Tara Allen, RD, nāna i ʻōlelo ua hoʻomaka ka papaʻai ma ke ʻano he lono ua hoʻokō ʻia ka papahana ʻai e kōkua i nā koa e hoʻoikaika koke.

Ua like ka papaʻai ʻana o ka pūʻali koa me nā papa ʻai ʻekolu lā ʻē aʻe (e noʻonoʻo: ʻo ka Mayo Clinic a me Cleveland Clinic nā hoʻolālā meaʻai ʻekolu lā) ʻoiai ʻo ia e ʻōlelo nei e hāpai i ka pohō kaumaha i loko o kahi manawa pōkole ma ke kāohi ʻana i nā calorie.

Hāʻawi pū ka papaʻai i kahi ʻano like me ka Retro Drinking Man's Diet (a i ʻole ka Air Force Diet) o nā '60s, e like me Adrienne Rose Johnson Bitar, Ph.D., postdoctoral associate ma Cornell University i loea i ka mōʻaukala a me ka moʻomeheu o ʻO ka meaʻai ʻAmelika, ka moʻomeheu pop, a me ke olakino. E like me ka papa koa o ka pūʻali koa, ua hoʻokomo ka Drinking Man's Diet i ka martini a me ka steak i ka papaʻai akā mālama mau i ka helu ʻona a me ka calorie. "ʻO kēia mau papaʻai ʻelua he papa haʻahaʻa-pālolo a i ʻole nā ​​haʻahaʻa-kalapona i hoʻohiki i nā hopena pōkole kupaianaha, akā ua hoʻopili ʻia i nā meaʻai maikaʻi ʻole a i ʻole indulgent," wahi a Bitar. (ʻO kekahi ʻano meaʻai maikaʻi ʻole e komo pū ana me ka nui o ka ʻiʻo ʻulaʻula: ʻO ka Vertical Diet. He palekana ke ʻōlelo, hiki iā ʻoe ke hoʻokuʻu i kēlā hoʻolālā meaʻai.)

He aha pololei ka Plan Diet Koa?

Ma ka hapanui, ʻo ka papa koa pūʻali kahi papa calorie haʻahaʻa haʻahaʻa loa, e noʻonoʻo ana e paipai ʻia nā poʻe papaʻai e hoʻopau ma kahi o 1,400 mau calorie i ka lā ʻekahi, 1,200 mau calorie i ka lā ʻelua, a me 1,100 mau calorie i ka lā ʻekolu, e wehewehe ana ʻo JJ Virgin, he loea no ka meaʻai. . (Eia ka mea e pono ai ʻoe e ʻike e pili ana i ka helu ʻana i nā calorie.) ʻO nā meaʻai ma ka papahana manaʻo ʻia "kūlike kemika," i ʻōlelo ʻo ia, a ʻōlelo ʻia e hana pū i mea e hāpai ai i ka hōʻemi kaumaha wikiwiki. Ke hele ʻoe i ka papaʻai e manaʻo ʻoe e hāhai iā ia no ʻekolu mau lā i hoʻokahi pule, ua hoʻohui ʻo ia.

ʻAʻole nā ​​mea ʻai i ʻae ʻia e ka pūʻali koa ka mea āu e noʻonoʻo ai ma ke ʻano he "ʻai", e like me nā ʻīlio wela, ka ʻai, ka ʻaikalima, a me nā tuna kēpau, i ʻōlelo ʻia e ka mea kākau inoa ʻo Brooke Alpert. E ʻike i ka haki piha o nā papaʻai papaʻai ma lalo. Kau ʻia kēia mau ʻai like no ka poʻe āpau e nānā pono ana i ka papaʻai a hoʻolālā pono ʻia i mea e pīhoihoi ʻole a hele hewa ai paha i ka papaʻai (ʻoiai hiki iā ʻoe wale ʻai i nā meaʻai i koi ʻia ma lalo), wahi a Alpert.

Lā 1

ʻAi kakahiaka: 1/2 Grapefruit, hoʻokahi ʻāpana o ka berena / toast me ʻelua puna punetēni o ka pīnī a i ʻole ka ʻalemona almond, a hoʻokahi kīʻaha kope

ʻAina awakea: hoʻokahi ʻāpana berena a mea ʻai paha, 1/2 kini tuna, a hoʻokahi kīʻaha kope

ʻaina ahiahi: 3 oz o kēlā me kēia ʻiʻo (ka nui o ka ʻāpana o nā kāleka), hoʻokahi kīʻaha o nā pīni ʻōmaʻomaʻo, hoʻokahi ʻāpala liʻiliʻi, 1/2 maiʻa, a hoʻokahi kīʻaha o ka ʻaikalima.

Lā 2

ʻAi kakahiaka: kuke ʻia kekahi hua manu (eia naʻe makemake ʻoe), hoʻokahi ʻāpana o ka palaoa a kālua paha, 1/2 maiʻa

ʻAina awakea: hoʻokahi kīʻaha paʻakai, hoʻokahi huamoa paʻa, ʻelima paʻakai paʻakai

ʻaina ahiahi: ʻelua ʻīlio wela (ʻaʻohe bun), hoʻokahi kīʻaha broccoli, 1/2 kīʻaha kāloti, 1/2 maiʻa, hoʻokahi kīʻaha ice cream

Lā 3

ʻAi kakahiaka: hoʻokahi ʻāpana o ka tī cheddar, hoʻokahi ʻōpela liʻiliʻi, ʻelima mau paʻakai paʻakai

ʻAina awakea: hoʻokahi hua moa (hoʻomoʻa ʻia akā makemake ʻoe), hoʻokahi ʻāpana o ka berena a i ʻole ka toast

ʻaina ahiahi: hoʻokahi kīʻaha tuna, 1/2 maiʻa, hoʻokahi kīʻaha o ka ʻaikalima

He mea nui e hoʻomaopopo ua kaupalena ʻia nā wai i ka papaʻai, a ʻo ka wai a me nā mea kanu lāʻau wale nō nā mea inu i ʻae ʻia, e wehewehe ana ʻo ka mea kākau inoa ʻo Beth Warren. ʻAʻole maikaʻi ke inu kofe i ka lā mua-akā, ʻaʻole i kaupalena ʻia ke kō, nā mea ʻono, a me nā mea ʻono kūlohelohe, ʻo ia hoʻi, hiki iā ʻoe ke hoʻohana i ka stevia i kāu kofe (inā pono). ʻO ka wai ʻona, akā, he palena palena ʻole ia, ʻoiai ʻoiai ʻo ka waina a me ka pia ka mea i loaʻa ka nui o nā calorie, wahi a Virgin.

He olakino maoli ka papa koa koa?

ʻO ka mea mua, ʻo ka inconsistency o ka papa koa pūʻali kahi hae ʻulaʻula, e like me kā Warren, nāna i ʻōlelo ʻaʻole kūlike ka papaʻai me kāna ʻano o nā papaʻai a ʻōlelo ʻo ka nele o ke alakaʻi e hiki ai ke huikau a paʻakikī hoʻi i ka dieter e maopopo ai pehea e ʻike ai. ukali a he aha e ʻai ai.

ʻOiai ke hāʻawi nei ka papaʻai i nā meaʻai mai nā pūʻulu meaʻai lawelawe, ua ʻōlelo ʻo diety dietita ʻo Toby Amidor R.D ʻaʻole lawa no ka meaʻai piha o kēlā me kēia lā-ʻo ia hoʻi ʻoiai ʻo ka calorie kiʻekiʻe, nā mea momona momona e like me nā ʻīlio wela a me nā kalima vanilla kahi ʻāpana o ka papa kuhikuhi palena palena. "Ma muli o ka lawa ʻole o ka nui o nā hua nui, nā mea kanu, ka waiū, a me ka protein, ʻaʻole hiki iā ʻoe ke hoʻokō i kāu mau pono pono piha i kēia mau lā ʻekolu," wehewehe ʻo ia.

Ka palena ʻana i kāu lawe ʻana i nā huaʻai a me nā mea kanu i kēlā me kēia lā, ʻo ia hoʻi ʻaʻole paha ʻoe e loaʻa i ka nui o nā fiber, nā huaora antioxidant A a me C, potassium, a me nā phytonutrients e pono ai i kēlā me kēia lā, i ʻōlelo ʻo ia. ʻOiai ʻo ka papaʻai pū kekahi me ka waiū liʻiliʻi, e haʻahaʻa paha ʻoe i ka wikamina D, calcium, a me ka potassium hoʻi-nā mea momona a ka hapa nui o nā ʻAmelika e nalo nei, wahi a Amidor. ʻOiai ʻoi loa kaʻai-momona i ka ʻai, ʻaʻole lawa kāu mau kīʻaha holoʻokoʻa, kahi-he kumu maikaʻi loa ia no nā huaora B a me ka fiber, i ʻōlelo ʻo ia. (E nānā: No ke aha ʻo Carbs Healthy i loko o kāu papaʻai.)

Ma ke ʻano holoʻokoʻa, haʻahaʻa loa ka papaʻai i nā carbs a me nā calorie e hāʻawi i kou kino me ka lawa o ka meaʻai a me nā meaʻai e pono ai e noho olakino, hoʻohui ʻo Amidor. Ua lawa ia i ke ola kino, akā hiki paha iā ʻoe ke 'hangry' a hiki ke loaʻa i nā pae ikehu haʻahaʻa loa, wahi a Warren. (E nānā: No ke aha ʻaʻole e helu ana i nā Calories i ke kī i ka pohō kaumaha.)

Inā ʻoe e haʻohaʻo ana e pili ana i ka lilo ʻana o ke kaumaha? ʻAe, e lilo ana ʻoe i ke kaumaha ma ka ʻai pūʻali koa inā maʻa ʻoe i ka ʻai ʻana i hoʻokahi kaukani mau calorie i kēlā me kēia lā (e like me nā meaʻai ʻē aʻe e kaupalena ana i kāu ʻai calorie), e like me Amidor. Eia nō naʻe, e hoʻi paha ʻoe i kāu mau ʻai kahiko a loaʻa ke kaumaha ma hope o kou haʻalele ʻana i ka meaʻai, hiki ke hana i kahi pōʻai ʻino, wahi āna.

Ma mua o kou hoʻāʻo ʻana ...

"ʻO nā pōmaikaʻi o ka papaʻai koa ka mea maʻalahi a manuahi hoʻi e ukali," manaʻo ʻo Allen. Eia nō naʻe, ʻo ka cons-me ke koho liʻiliʻi loa o nā meaʻai, ka hilinaʻi ʻana i nā ʻiʻo i hana ʻia (ʻaʻole ia ʻo ke olakino), a me nā hua liʻiliʻi a me nā hua ʻai i ʻae ʻia e ʻoi aku ma mua o ka maikaʻi, wahi a Virgin.

A, ʻoiai, ʻo ke ʻano low-cal o ka papa koa koa hiki ke weliweli, wahi a Amidor. He ʻoiaʻiʻo loa kēia inā hoʻolālā ʻoe e hoʻoikaika kino: ʻO ka hoʻāʻo ʻana e hana i nā hoʻomaʻamaʻa kiʻekiʻe ma kēlā ʻano meaʻai haʻahaʻa-calorie hiki paha iā ʻoe ke lilo i nāwaliwali, māmā poʻo, a luhi - no laila ʻo ka cardio haʻahaʻa haʻahaʻa a i ʻole ka hele wāwae kāu koho palekana. i kēia wā ʻai, wahi a Allen.

Palekana ia e ʻōlelo ʻo ka papaʻai koa kahi papaʻai pōkole pōkole hou aʻe, wahi a Alpert. ʻO ke kaupaona i lilo i ka wai kaupaona, i ʻōlelo ʻo ia, a ʻike paha ʻoe i ka nalo ʻana o ka nui o nā mākala no ka mea he papa haʻahaʻa haʻahaʻa.

A e like me nā papaʻai hāʻule nui a pau i ʻike ʻia e ke kanaka, ua ʻōlelo ʻo Alpert he mea pōkole wale nō ka hopena o ka papa koa ma mua o ke aʻo ʻana i nā ʻano meaʻai maikaʻi e hiki ke mālama ʻia no ke ola olakino lōʻihi. A ʻo kahi hopena, ua ʻōlelo ʻo ia e loaʻa hou ana i nā mea komo i kekahi kaumaha i lilo ma hope koke iho o ka pau ʻana o ka papaʻai. (ʻOiaʻiʻo. E hoʻōki ʻoe i ka ʻai palena ʻana.)

Nānā no