6 mau ala kaulana e hana ai i ka hoʻokē ʻai waena

Anter

• 1. Ke ʻano o 16/8
• 2. ʻO ka papaʻai 5: 2
• 3. ʻAi Kū ʻAi
• 4. Hoʻokeʻa i ka lā ʻē aʻe
• 5. Ke ʻAina Koa
• 6. ʻO ka haʻalele wale ʻana i ka ʻai
• Ke laina lalo

Nā kiʻi na Aya Brackett

ʻO ka hoʻokē ʻai wā waena i lilo i mea ola hou. Kuhi ʻia ia e hoʻoliʻiliʻi i ke kaumaha, hoʻomaikaʻi i ke olakino metabolic, a malia paha e hoʻolōʻihi i kou ola.

Aia kekahi mau ʻano o kēia ʻano ʻai.

Hiki ke kūpono i kēlā me kēia ʻano, akā ʻo ka ʻike ʻana i kahi e ʻoi aku ai ka hana ma muli o kēlā me kēia.

Eia he 6 mau ala kaulana e hana ai i ka hoʻokē ʻai waena.

1. Ke ʻano o 16/8

ʻO ka hana 16/8 e pili ana i ka hoʻokēʻai i kēlā me kēia lā no 14-16 mau hola a kaohi ʻana i kāu puka ʻai i kēlā me kēia lā i nā hola 8-10.

Ma loko o ka puka aniani, hiki iā ʻoe ke komo i ʻelua, ʻekolu, a ʻoi paha mau meaʻai.

Ua ʻike ʻia kēia ala ʻo Leangains protocol a ua hoʻolaha ʻia e ka loea hoʻoikaika kino ʻo Martin Berkhan.

ʻO ka hana ʻana i kēia ʻano hoʻokēʻai hiki ke maʻalahi ma mua o ka ʻai ʻole ʻana i kekahi mea ma hope o ka ʻaina ahiahi a me ka haʻalele ʻana i ka ʻaina kakahiaka.

ʻO kahi laʻana, inā hoʻopau ʻoe i kāu papaʻai hope loa ma ka hola 8 o ke ahiahi. a mai ʻai a awakea i ka lā aʻe, ke hoʻokē ʻai ʻenehana nei ʻoe no 16 mau hola.

Paipai ʻia i nā wahine e hoʻokē ʻai wale i nā hola 14-15 wale nō no ka mea e like me ka mea e ʻoi aku ka maikaʻi me ka hoʻokēʻai iki.

No ka poʻe pōloli i ke kakahiaka a makemake e ʻai i ka ʻaina kakahiaka, paʻakikī paha kēia ʻano hana e maʻa mua. Eia nō naʻe, ʻai pinepine kēia poʻe Skip ʻaina kakahiaka i kēia ala.

Hiki iā ʻoe ke inu i ka wai, kope, a me nā mea inu ʻē aʻe-kalori i ka wā o ka wikiwiki, hiki ke kōkua i ka hōʻemi ʻana i nā manaʻo o ka pōloli.

He mea nui ia e ʻai mua i nā meaʻai olakino i kou puka aniani. ʻAʻole holo kēia hana inā ʻai ʻoe i ka nui o nā meaʻai ʻōpala a i ʻole ka nui loa o nā calorie.

Hōʻuluʻulu Manaʻo Pili ka hana 16/8
nā hoʻokēʻai i kēlā me kēia lā o 16 mau hola no nā kāne a me 14-15 mau hola no nā wahine. I kēlā me kēia lā ʻoe
kaohi i kāu ʻai ʻana i ka puka aniani ʻai he 8-10 mau hola i kou wā e komo ai i 2,
3, a ʻoi paha nā meaʻai.

2. ʻO ka papaʻai 5: 2

ʻO ka papaʻai 5: 2 e pili ana i ka ʻai maʻamau he 5 mau lā o ka pule ʻoiai ke kaohi nei i kāu lawe ʻana i ka calorie i 500-600 no 2 mau lā o ka pule.

Ua kapa ʻia kēia papaʻai ʻo Fast Diet a ua hoʻolaha ʻia e ka mea kākau moʻolelo Pelekane ʻo Michael Mosley.

I nā lā hoʻokē ʻai, paipai ʻia i nā wahine e ʻai i nā 500 calories a me nā kāne 600.

ʻO kahi laʻana, ʻai paha ʻoe i nā maʻamau o kēlā me kēia lā o ka pule koe ka lā Pōʻakahi a me nā Pōʻahā. No kēlā mau lā ʻelua, ʻai ʻoe i 2 mau pāʻina liʻiliʻi he 250 mau calorie i kēlā me kēia no nā wahine a me 300 mau calorie i kēlā me kēia no nā kāne.

E like me ka kuhikuhi pololei a ka poʻe loiloi, ʻaʻohe noiʻi e hoʻāʻo ana i ka ʻai 5: 2 ponoʻī, akā nui nā haʻawina e pili ana i nā pono o ka hoʻokē ʻai pinepine.

Hōʻuluʻulu Manaʻo ʻO kaʻai 5: 2, a i ʻole ka wikiwiki
Meaʻai, pili i ka ʻai ʻana he 500-600 calories no 2 lā o ka pule a me ka ʻai ʻana
maʻamau nā lā ʻelima ʻē aʻe.

3. ʻAi Kū ʻAi

ʻAi ʻo Eat Stop Eat i ka wikiwiki he 24 mau hola hoʻokahi a ʻelua paha i kēlā me kēia pule.

Ua hoʻolaha ʻia kēia ʻano e ka loea hoʻoikaika kino ʻo Brad Pilon a makemake nui ʻia no kekahi mau makahiki.

Ma ka hoʻokēʻai ʻana mai ka ʻaina awakea i hoʻokahi lā a i ka ʻaina awakea i ka lā aʻe, hiki kēia i kahi wikiwiki 24 mau hola.

ʻO kahi laʻana, inā hoʻopau ʻoe i ka ʻaina awakea ma ka hola 7 o ke ahiahi. Lāhina a mai ʻai a hiki i ka ʻaina awakea ma ka hola 7 o ke ahiahi i ka lā aʻe, ua hoʻopau ʻoe i kahi wikiwiki 24 mau hola. Hiki iā ʻoe ke hoʻokēʻai mai ka ʻaina kakahiaka i ka ʻaina kakahiaka a i ʻole ka ʻaina awakea i ka ʻaina awakea - like ka hopena.

ʻAe ʻia ka wai, kope, a me nā mea inu ʻē aʻe-kalori i ka wā o ka wikiwiki, akā ʻaʻole ʻae ʻia kahi meaʻai paʻa.

Inā ʻoe e hana ana i kēia e lilo i ka kaupaona, he mea nui e ʻai maʻamau ʻoe i nā wā ʻai. I nā huaʻōlelo ʻē aʻe, pono ʻoe e ʻai i ka nui o nā meaʻai me he mea lā ʻaʻole ʻoe e hoʻokē ʻai iki ana.

ʻO ka hopena kūpono o kēia ʻano hana he paʻakikī 24 mau hola ka wikiwiki no nā poʻe he nui. Eia naʻe, ʻaʻole pono ʻoe e hele koke i nā mea āpau. Maikaʻi ke hoʻomaka me 14-16 mau hola, a laila neʻe i luna mai laila.

Hōʻuluʻulu Manaʻo ʻO Eat Stop Eat kahi
papahana hookeai intermittent me hoʻokahi a ʻelua mau hoʻokēʻai 24 mau hola i kēlā me kēia pule.

4. Hoʻokeʻa i ka lā ʻē aʻe

I ka hoʻokēʻai ʻana i kekahi lā, hoʻokē ʻai ʻoe i kēlā me kēia lā.

Aia kekahi mau mana like ʻole o kēia hana. ʻAe kekahi o lākou ma kahi o 500 mau calorie i nā lā hoʻokē ʻai.

ʻO ka hapa nui o nā hoʻokolohua hoʻowahāwahā hōʻike e hōʻike ana i nā pono olakino o ka hoʻokē wikiwiki i hoʻohana i kekahi mana o kēia ʻano.

Hiki i kahi wikiwiki wikiwiki i kēlā me kēia lā ke ʻano keu, no laila ʻaʻole ia e koi ʻia no nā mea hoʻomaka.

Me kēia ʻano hana, hele ʻoe i ka hiamoe pōloli loa i nā manawa he nui i kēlā me kēia pule, ʻoluʻolu ʻole a ʻaʻole hoʻomau ʻia paha i ka wā lōʻihi.

Hōʻuluʻulu Manaʻo Hoʻokē ʻai ʻoe i ka hoʻokē ʻai lā wikiwiki i kēlā me kēia lā ʻē aʻe, a i ʻole ʻai ʻole i kekahi mea a ʻai wale paha i kekahi
haneli calories.

5. Ke ʻAina Koa

Ua hoʻolaha ʻia ka Warrior Diet e ka loea hoʻoikaika kino ʻO Ori Hofmekler.

Pili ia i ka ʻai ʻana i nā hua liʻiliʻi a me nā mea kanu i ka lā a ʻai i hoʻokahi pā nui i ka pō.

ʻO ke kumu, hoʻokē ʻai ʻoe i ka lā holoʻokoʻa a me ka pāʻina ʻana i ka pō ma loko o ka puka aniani ʻehā mau hola.

ʻO ka Warrior Diet kekahi o nā papaʻai makemake nui ʻia e hoʻopili i kahi ʻano o ka hoʻokē ʻai wikiwiki.

ʻO nā kohoʻai a kēia papaʻai he ʻano like ia me ka paleoʻai - ʻo ka hapa nui o nā meaʻai i hana ʻole ʻia.

Hōʻuluʻulu Manaʻo Paipai ka Warrior Diet
ke ola nei i nā mea liʻiliʻi wale nō o nā lau a me nā hua i ka lā, a laila ʻai
hoʻokahi ʻai nui i ka pō.

6. ʻO ka haʻalele wale ʻana i ka ʻai

ʻAʻole pono ʻoe e hāhai i kahi hoʻolālā hoʻokē wikiwiki i kūkulu ʻia e ʻohi ai i kekahi o kāna mau pono. ʻO kahi koho ʻē aʻe e hōʻoki wale i nā meaʻai i kēlā me kēia manawa, e like me ka mea ʻaʻole ʻoe e pōloli a i ʻole hana nui e kuke a ʻai.

He kaʻao ia e pono ai ka poʻe e ʻai i kēlā me kēia mau hola o kuʻi lākou i ka mode wī a nalowale i nā mākala. Ua lako pono kou kino e lawelawe i nā wī lōʻihi, e waiho wale i hoʻokahi a i ʻole ʻelua mau pāʻina mai kēlā me kēia manawa.

No laila, inā ʻaʻole ʻoe pololi i kekahi lā, lele i ka ʻaina kakahiaka a ʻai wale i ka ʻaina awakea olakino a me ka ʻaina awakea. A iʻole, inā e hele anaʻoe i kahi aʻaʻole hiki ke loaʻa iāʻoe kahi mea āu e makemake ai eʻai, e hana wikiwiki.

ʻO ka haʻalele ʻana i hoʻokahi a i ʻole ʻelua mau manawa ke makemake ʻoe e hana pēlā he wikiwiki wikiwiki ia.

E hōʻoia wale nō e ʻai i nā meaʻai olakino i ka wā o nā pāʻina ʻē aʻe.

Hōʻuluʻulu Manaʻo ʻO kahi ala ʻē aʻe e hana ai i ka hoʻokē ʻai wā pōkole ʻo ia ke lele wale i hoʻokahi a ʻelua paha
nā meaʻai inā ʻaʻole ʻoe e pololi a ʻaʻohe ou manawa e ʻai ai.

Ke laina lalo

ʻO ka hoʻokē ʻai wāwahi kekahi mea hana kaumaha e hana no nā poʻe he nui, ʻoiai ʻaʻole holo pono ia no nā mea āpau.

Manaʻo kekahi poʻe ʻaʻole maikaʻi paha ia no nā wahine e like me nā kāne. ʻAʻole ia e paipai ʻia no ka poʻe i loaʻa a prone paha i nā maʻi ʻai.

Inā hoʻoholo ʻoe e hoʻāʻo i ka hoʻokē ʻai intermittent, e hoʻomanaʻo i ka maikaʻi o kaʻai. ʻAʻole hiki ke binge i nā meaʻai maikaʻi ʻole i nā wā ʻai a manaʻo e lilo ka paona a hoʻonui i kou olakino.