ʻO ka hoʻolālā papaʻai 7-lā no ka pohō kaumaha mai 'The Biggest Loser'

Anter

• Hoʻolālā ʻai 7 lā no ka hoʻemi kaumaha
• Pōʻakahi
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Nānā no

Inā pono ʻoe e lohe i kēia: ʻAʻole pono ʻoe e lilo i ke kaumaha. ʻAʻole hauʻoli. ʻAʻole e aloha aku. ʻAʻole e kiʻi i ka hana o kāu mau moemoeā. Inā makemake ʻoe e lilo i kaupaona e lilo i ke olakino? Nui. E ʻike wale ʻaʻole ʻo ka nui o ke kino ka hopena, ʻo ia ka mea e hoʻoholo ai i kou olakino. ʻO ka manaʻo maikaʻi a me ka mālama ʻana i kou kino ka pahuhopu - a hiki ke ʻano like me nā mea like ʻole.

Akā inā makemake ʻoe e hoʻololi maikaʻi i kāu meaʻai a i ʻole makemake ʻoe e lilo i ka momona, hiki ke kōkua maoli ka hoʻokō ʻana i kahi hoʻolālā meaʻai.

E kōkua iā ʻoe e hoʻomaka,Ka Lilo Nui Ua hoʻolālā ʻo nutryl Cheryl Forberg, RD i kēia papaʻai papaʻai he ʻehiku lā no ka pohō kaumaha, e like me ka mea e kōkua ai i ka poʻe hoʻokūkū e hoʻoliʻiliʻi. Me kēia kumumanaʻo maʻalahi e hāhai, ʻike ʻoe e hōʻoluʻolu a lilo i ka paona (inā makemake ʻoe!) I ka manawa manawa ʻole. (Makemake i kahi hoʻolālā lōʻihi? E hoʻāʻo i ka 30-Day Clean-ish Eating Challenge.)

Hoʻolālā ʻai 7 lā no ka hoʻemi kaumaha

ʻAʻole kēia kaʻai hoʻohaʻahaʻa: ʻai ʻoe i ʻekolu mau meaʻai a me ʻelua mau meaʻai māmā i kēlā me kēia lā, a pākuʻi i kēlā me kēia pā i ke koena hoʻopiha o 45 pākēneka carbohydrates, 30 pakeneka protein, a 25 pakeneka momona momona. (E pili ana i kēlā mea ma aneʻi: ʻO nā mea a pau e ʻike e pili ana i ka helu ʻana i kāu Macros) I ka wā e pili ana i nā mea inu, paipai ʻo Forberg e pili i nā koho haʻahaʻa ʻole e like me ke kofe, ke kī, a me ka wai.

A e hōʻeleu i ka pohō kaumaha a kūkulu i kahi kino olakino a ikaika hoʻi, Ka Lilo Nui ʻO ka mea hoʻomaʻamaʻa ʻo Bob Harper ke manaʻo nei e hana 60 a 90 mau minuke o ka hoʻomaʻamaʻa haʻahaʻa ʻehā manawa i ka pule. (E heluhelu hoʻi i kēia: Pehea e kūkulu ai i kāu hana hoʻoikaika kino ponoʻī no ka lilo o ke kaupaona)

Pōʻakahi

ʻAi kakahiaka:

• 1/2 kīʻaha hua keʻokeʻo i kāwili ʻia me 1 teaspoon aila ʻoliva, 1 teaspoon basil ʻokiʻoki, 1 teaspoon Parmesan grated, a me 1/2 kīʻaha cherry tomato.
• 1 ʻoki i ka toast-palaoa āpau
• 1/2 kīʻaha blueberry
• 1 ʻopa waiū skim

Mea ʻai māmā:

• 1/2 kīʻaha Greek yogurt momona ʻole i hoʻopaʻa ʻia me 1/4 kīʻaha strawberries i ʻoki ʻia

ʻAina awakea:

• ʻO ka salakeke i hana ʻia me: 3/4 kīʻaha bulgur i kuke ʻia, 4 auneke i ʻoki ʻia i ka umauma moa i ʻoki ʻia, 1 punetēpē cheddar momona haʻahaʻa i ʻokiʻoki ʻia, nā mea kanu i hoʻomoʻa ʻia (2 punetēpuni aniani, 1/4 kīʻaha zucchini diced, 1/2 kīʻaha bele), 1 teaspoon ʻokiʻoki i ka cilantro, a me ka punetune 1 vinaigrette momona momona (e nānā i kēia mau ʻano kīʻaha Buddha kekahi.)

Mea ʻai māmā:

• 2 punetēpuni hummus a me 6 mau kāloti pēpē

ʻaina ahiahi:

• 4 auneke salmon i hoʻomoʻa ʻia
• 1 kīʻaha laiki hihi me ka punetune ʻalani i hōʻoki ʻia i nā ʻalemona i hoʻouluulu ʻia
• 1 kīʻaha keiki spinach wilted me 1 teaspoon i kēlā me kēia aila ʻoliva, balsamic winika, a me Parmesan grated
• 1/2 kīʻaha cantaloupe i ʻoki ʻia i luna
• 1/2 kīʻaha sorbet hua a pau a me 1 teaspoon walnuts ʻoki ʻia

Pōʻalua

ʻAi kakahiaka:

• 3/4 kīʻaha kila-ʻoki a i ʻole ka oatmeal kahiko i hoʻomākaukau ʻia me ka wai; e hoʻā i ka waiū skim 1/2 kīʻaha
• 2 loulou sausage kālila ʻano ʻāina
• 1 kīʻaha blueberries

Mea ʻai māmā:

• 1/2 kīʻaha kīʻaha ricotta momona ʻole me 1/2 kīʻaha raspberries a me 1 punetune pecans ʻoki ʻia

Mea ʻai māmā:

• 1/2 kīʻaha kīʻaha kīʻaha momona ʻole me 1/2 kīʻaha salsa

ʻaina ahiahi:

• 1 pākēneki burger
• 3/4 kīʻaha pūlehu ʻia a me nā pua pua broccoli
• 3/4 kīʻaha laiki ʻeleʻele
• 1 kīʻaha salakeke spinach me 1 punetēpē balsamic vinaigrette māmā

Pōʻakolu

ʻAi kakahiaka:

• ʻO ka omelet i hana ʻia me 4 hua keʻokeʻo a me 1 hua manu holoʻokoʻa, 1/4 kīʻaha broccoli ʻoki ʻia, 2 punetēpē i kēlā me kēia pīni momona ʻole, ʻokiʻoki ʻoki ʻia, nā halo ʻoki ʻia, a me ka salsa.
• Hana ʻia ʻo Quesadilla me 1/2 o hoʻokahi tortilla kulina liʻiliʻi a me 1 mau punetēpu waiū momona momona
• 1/2 kīʻaha wai melika

Mea ʻai māmā:

• 1/2 kīʻaha yogurt vanilla momona-ʻole me 1 ʻāpala i kālai ʻia a me 1 mau puna walnuts i ʻoki ʻia

ʻAina awakea:

• ʻO ka salakeke i hana ʻia me 2 kīʻaha Romaine ʻoki ʻia, 4 auneke moa moa, 1/2 kīʻaha celery ʻoki ʻia, 1/2 kīʻaha halo ʻoki ʻia, 2 punetēpē cheddar momona haʻahaʻa, a me 1 punetēpē i ka lole Caesar momona haʻahaʻa.
• 1 nectarine waena
• 1 ʻopa waiū skim

Mea ʻai māmā:

• 1 lāʻau cheese mozzarella momona ʻole
• 1 ʻalani waena

ʻaina ahiahi:

• 4 auneke ʻōpae, i kālua ʻia a i ʻoki ʻia paha me 1 teaspoon aila ʻoliva a me 1 teaspoon keleka ʻokiʻoki.
• 1 artichoke waena, mahu
• 1/2 kīʻaha couscous palaoa āpau me 2 punetēpō i paʻi ʻia i ka bele pepa, 1/4 kīʻaha garbanzo, 1 teaspoon ʻokiʻoki ʻia i ka cilantro hou, a me 1 punetēpō me ka ʻaina momona momona meli.

ʻO nā hoʻolālā papa olakino olakino - pilikino!

E kiʻi i kahi papa ʻaina ʻono i kēlā me kēia pule e pili ana i kāu pahuhopu hoʻemi kino a me nā meaʻai āu e makemake ai e ʻai. Me ka papa ʻaina Kakī Mālama, e hauʻoli ʻoe i nā papa ʻaina ʻaina hale ʻaina a me kahi pono hoʻolālā pono me ka loaʻa ʻana o nā kaukani he mau tausani.

E hoʻomaka me ka Cooking Light Diet Sponsored by Cooking Light Diet

Pōʻahā

ʻAi kakahiaka:

• 1 muffin Pelekania māmā me ka 1 punetēpuni nut butter a me 1 punetēpuni hua ʻai ʻole ke kō.
• 1 wedge honeydew
• 1 ʻopa waiū skim
• 2 ʻoki i kā bacon Kanada

Mea ʻai māmā:

• Hana ʻia ʻo Yogurt parfait me 1 kīʻaha vanilla yogurt momona momona, 2 punetēpē i kāhi ʻia i nā strawberry a i ʻole nā ​​raspberries, a me 2 punetēpu granola momona momona.

ʻAina awakea:

• Hoʻopili ʻia me 4 auneke lahilahi i kāī ʻia i ka pipi i hoʻomoʻa ʻia, 1 6-ʻiniha tortilla palaoa, 1/4 kīʻaha lettuce, 3 mau hua kōmato waena, 1 teaspoon horseradish, a me 1 teaspoon Dijon mustard
• 1/2 kīʻaha pinto beans a i ʻole lentils me 1 teaspoon basil ʻokiʻoki a me 1 punetēpē māmā ʻo Caesar dressing

Mea ʻai māmā:

• 8 mau ʻāpana kulina i kālua ʻia me 2 punetēpē guacamole (e hoʻāʻo i kekahi o kēia mau mea ʻike guac)

ʻaina ahiahi:

• 4 auneke i hoʻomoʻa ʻia
• 1/2 kīʻaha i kāhi ʻia i nā hāhi i kāwili ʻia me 1 teaspoon aila ʻoliva, 1/4 kīʻaha ʻokiʻoki ʻia ka ʻakaʻaka melemele, a me 1 kīʻaha mauʻu ʻōmaʻomaʻo
• Salad i hana ʻia me 1 kīʻaha arugula, 1/2 kīʻaha hapalua cherry tōmato, a me 1 teaspoon balsamic vinaigrette
• 1/2 kīʻaha mehana ʻole i hoʻomo ʻia me ka ʻoma me ka 1/4 kīʻaha vanilla momona momona,
• 1 punetēpē i ʻoki ʻia i nā pecan a me ke kinamona dash

Pōʻalima

ʻAi kakahiaka:

• Hana ʻia ʻo Burrito me: 1 medium tortilla palaoa holoʻokoʻa, ʻehā mau hua manu i kālua ʻia, 1 mau teaspoon aila ʻoliva, 1/4 kīʻaha piʻo manuahi me ka momona momona ʻole, 2 punetēpē salsa, 2 punetēpō i hoʻomoʻa ʻia i ka cheddar momona momona, a me 1 teaspoon cilantro hou
• 1 kīʻaha meli hui

Mea ʻai māmā:

• 3 auneke i ʻoki ʻia i ka ham lean
• 1 ʻāpala liʻiliʻi

ʻAina awakea:

• Turkey burger (a i ʻole kekahi o kēia mau mea ʻai meaʻai)
• ʻO ka salakeke i hana ʻia me: 1 kīʻaha pēpē spinach, 1/4 kīʻaha ʻulaʻula cherry ʻāpana, 1/2 kīʻaha lentil i hoʻomoʻa ʻia, 2 teaspoons Parmesan kuʻi ʻia, a me 1 punetēpē ʻaʻahu Lūkia māmā.
• 1 ʻopa waiū skim

Mea ʻai māmā:

• 1 lāʻau cheese mozzarella momona ʻole
• 1 kīʻaha nā hua waina ʻulaʻula

ʻaina ahiahi:

• 5 mau auneke i salmon ʻāhiu ʻia
• 1/2 kīʻaha ʻeleʻele a i ʻole laiki hihiu
• 2 mau kīʻaha i kāwili ʻia me nā greens pēpē me 1 mau puna liʻiliʻi o ka lole ʻaina momona ʻo Kaisara
• 1/2 kīʻaha sorbet strawberry hua a pau me 1 ʻoki ʻia

Pōʻaono

ʻAi kakahiaka:

• Hana ʻia ʻo Frittata me 3 mau hua manu keʻokeʻo nui, 2 punetēpuni pepa bele i ʻoki ʻia, 2 punetēpē ʻoki ʻokiʻoki, 2 punetēpuni mozzarella ʻokiʻoki ʻia, a me 2 punetēpē pesto 1/2 kīʻaha raspberries hou.
• 1 muffin liʻiliʻi
• 1 ʻopa waiū skim

Mea ʻai māmā:

• 1/2 kīʻaha vanilla momona momona momona me ka 1 punetēpō lepo flaxseed a me 1/2 kīʻaha diced pear

ʻAina awakea:

• 4 mau auneke i kālai ʻia i ka umauma kuhukukū
• ʻO ka sāmato kukama i hana ʻia me 5 mau hua kōmato, 1/4 kīʻaha ʻoki kūkamo, 1 ʻelima puna hou i kālou ʻia ʻia, a me 1 mau puna Italia me ka ʻaina momona ʻole.
• 1 ʻalani waena

Mea ʻai māmā:

• ʻO Smoothie i hana ʻia me 3/4 kīʻaha waiu waiu, 1/2 maiʻa, 1/2 kīʻaha yogurt haʻahaʻa momona, a me 1/4 kīʻaha strawberries i ʻoki ʻia (Psst: Eia nā manaʻo smoothie hoʻemi kaumaha.)

ʻaina ahiahi:

• 4 auneke ʻulaʻula i kālua ʻia me 1 teaspoon aila ʻoliva, 1 teaspoon wai lemon, a me 1/2 teaspoon no-sodium seasoning.
• 1 kīʻaha spaghetti squash me 1 teaspoon ʻaila ʻoliva a me 2 teaspoon grated Parmesan tī
• 1 kīʻaha pīni ʻōmaʻomaʻo me ka 1 punetēpona ʻalemona slivered

Lāpule

ʻAi kakahiaka:

• 2 ʻoki i kā bacon Kanada
• 1 waffle toaster toaster holoʻokoʻa me ka hua kō ʻole ka kō
• 3/4 kīʻaha hua
• 1 ʻopa waiū skim

Mea ʻai māmā:

• 1/4 kīʻaha kīkī momona-ʻole me 1/4 kīʻaha cherry a me 1 punetēpona almonds slivered

ʻAina awakea:

• ʻO ka salakeke i hana ʻia me: 2 kīʻaha pēpē spinach, 4 auneke moa i hoʻomoʻa ʻia, 1 punetēpē i ʻoki ʻia i nā huaʻala maloʻo maloʻo, 3 ʻāpana avocado, 1 punetēpuni walnuts slivered, a me 2 punetēpē vinaigrette haʻahaʻa momona.
• 1 ʻāpala
• 1 ʻopa waiū skim

Mea ʻai māmā:

• 1/4 kīʻaha Greek yogurt momona ʻole me ka 1 punetēpē i hoʻolaha ʻia i nā huaʻai ʻole ke kō a me 1 punetēpē o ka hua flax lepo.
• 1/4 kīʻaha blueberry

ʻaina ahiahi:

• 4 auneke lean pork tenderloin i hoʻouluʻia me nā aniani, keleka, broccoli, a me ka bele
• 1/2 kī laiki palaunu
• 5 ʻāpana kōmato waena me 1 mau teaspoon o kēlā me kēka, ʻokiʻoki, cilantro ʻoki, ʻoki soy māmā, a me ka vīnega waina raiki.

Ua hewa kekahi mea. Ua loaʻa kahi hemahema a ʻaʻole i hoʻouna ʻia kāu komo. E ʻoluʻolu e hoʻāʻo hou.

Nānā no

Hoʻolaha