Isicwangciso sokutya seFlat-Belly eBusika

Nangona kungekho sisombululo sikhawulezayo sokuphulukana ne-intshi kwindawo ephakathi kwakho, uphando lubonisa ukuba ukutya ukutya okuthile , njengama-peanuts, i-tea eluhlaza kunye ne-kefir, inokunceda ukutshisa amanqatha esiswini kunye nokukhuthaza ukulahleka kwesisindo. Olunye ubuqili obunokunceda ekulahlekeni kwesisindo-ukugcina isisu esinempilo, kunye neentlobo ezininzi zeebhaktheriya ezilungileyo. Abantu abanezinto ezininzi iibhaktheriya eziphilileyo zamathumbu badla ngokuba nemetabolism ephezulu, izinqe ezibhityileyo kunye nomngcipheko omncinci wezifo ezifana nesifo seswekile kunye noxinzelelo lwegazi. Ukuphucula inani lakho kunye neentlobo ezahlukeneyo zeebhaktheriya ezinobuhlobo emathunjini, zibandakanya ezininzi ifayibha kwaye ukutya okuvundisiweyo ekutyeni kwakho. Kwaye, jonga amatyala amabini akhohlisayo anyusa amanqatha esisu- uxinzelelo nokungalali. Ukunciphisa uxinzelelo, ukufumana umthambo omninzi kunye nokuphucula umgangatho wokulala sonke singadlala indima ekunciphiseni amacandelo ethu aphakathi.

Funda ngokugqithisileyo: Iiresiphi eziphilileyo zesisu esicwebileyo

Kwesi sicwangciso sokutya esisicaba-esicaba ebusika, sibandakanya ukutya kwe-flat-belly yexesha lonyaka kwi-1,200 calories ngosuku ukukhuthaza ukulahleka kwesisindo esinempilo se-1 ukuya kwi-2 pounds ngeveki, kunye nokubonelela ngokuguqulwa kokuyiqhuma ukuya kwi-1,500- kunye ne-2,000- iintsuku calorie, kuxhomekeke yakho iimfuno zekhalori .

Ngaba ujonge enye into? Bona wethu Isicwangciso seSidlo se-Flat-Belly sokuwa kunye wethu I-High-Protein ephezulu ye-Flat-Belly Diet Meal Plan

Yintoni Ukutya kweFlat-Belly?

Ukuthatha kwethu kwi-flat-belly diet sisicwangciso esibandakanya ukutya ezinceda ekugxothweni kwamafutha esisu, njengeavokhado kunye nee-ertyisi, kunye nentaphane yefiber ephuma kwimidumba, iinkozo ezipheleleyo, iziqhamo kunye nemifuno ukunceda ekutyiseni okunempilo. Ukudibanisa ukutya okubilisiweyo kunye neprobiotic ukuxhasa amathumbu asempilweni nako kunokwenza umahluko omkhulu. Enye into ephambili kwesi sicwangciso sokutya ukuhla ukusinda -ukunciphisa ukuthathwa kwekhalori iyonke kubalulekile ekunciphiseni amanqatha omzimba wonke. Ukuzalisa ukutya okunomsoco ngakumbi ngelixa unciphisa ukutya okucutshungulwayo, iiswekile ezongeziweyo kunye neenkozo ezisulungekileyo ngumqolo wesicwangciso esiphilileyo se-flat-belly. Ngaphezu koko, sixhasa imikhwa elungileyo ekhuthaza isisu esicaba, njenge umthambo , ukulala ngokwaneleyo kunye nokutya rhoqo.

Ngaba ufuna ukufunda ngakumbi malunga nendlela yokufumana isisu esicaba? Phuma Uphulukana njani naManqatha eBelly ngokukhawuleza ngezimvo ezingakumbi.

Uluhlu lokutya okuFlat-Belly eBusika:

Gcwalisa imveliso engcono kakhulu yexesha lonyaka ukukunceda ukuba ulahlekelwe ngamanqatha esisu.

Ukongeza, irharnati, iBrussels ihluma, ikhaphetshu kunye nokunye!

USitya njani iVeki yakho yokutya:

Lungiselela i-Chicken Satay Bowls kunye ne-Spicy Peanut Sauce ukuze ube nesidlo sasemini ngeentsuku ze-2 nge-5.
Xuba i ISesame-Cider Vinaigrette ukuba nayo yonke iveki.

Usuku 1

Inkukhu egcadiweyo kunye neSquash yasebusika phezu kweMixed Greens

Isidlo sakusasa (298 calories)

1 ukukhonza Spinatshi & Iqanda Scramble kunye Raspberries
1 ikomityi yeti eluhlaza

A.M. I-Snack (35 calories)

1 clementine

Isidlo sasemini (325 calories)

1 ukukhonza iVeggie & Hummus Sandwich

P.M. I-Snack (149 calories)

I-1 ikomityi inqunyulwe i-pepper ebomvu
1/4 indebe guacamole, ezifana Jason Mraz's Guacamole

Isidlo sangokuhlwa (415 calories)

1 ukukhonza Inkukhu egcadiweyo kunye neSquash yasebusika phezu kweMixed Greens

Iitotali zeMihla: 1,222 calories, 65 g protein, 120 g carbohydrate, 34 g fiber, 58 g fat, 1,426 mg sodium

Ukwenza i-1,500 calories: Yongeza i-1/3 yekomityi yeeamangile ezingenatyiwa kwi-A.M. I-snack.

Ukwenza i-2,000 calories: Faka ukuguqulwa okungentla kwe-1,500-calorie day, kunye nokongeza i-apula enkulu kunye ne-2 Tbsp. ibhotolo yamandongomane yendalo kwisidlo sasemini, kwaye udibanise 1 ukukhonza Yonke into Bagel Avocado Toast ukuba isidlo.

Usuku 2

Isidlo sakusasa (251 calories)

I-1 ekhonza i-Raspberry-Kefir Power Smoothie
1 ikomityi yeti eluhlaza

A.M. I-Snack (101 calories)

1 ipere enkulu

Isidlo sasemini (351 calories)

1 ukukhonza Chicken Satay Bowls kunye Spicy Peanut Sauce

P.M. I-Snack (62 calories)

Iorenji e-1

Isidlo sangokuhlwa (423 calories)

I-1 yokukhonza iWalnut-Rosemary Crusted Salmon
1 ukukhonza Artichokes kunye Lemon & Dill
1-oz. isilayisi baguette yengqolowa

Iitotali zeMihla: 1,188 calories, 71 g protein, 141 g carbohydrate, 31 g fiber, 43 g fat, 1,491 mg sodium

Ukwenza i-1,500 calories: Yongeza i-apile ephakathi kwisidlo sasemini kwaye wongeze i-1/3 yekomityi yeehalves ze-walnut kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Bandakanya zonke izilungiso zosuku lwe-1,500-calorie, kunye nokongeza i-1 isilayi se-toast yengqolowa kunye ne-2 Tbsp. ibhotolo yamandongomane yendalo kwisidlo sakusasa kwaye wongeze i-1 ekhonza i-Guacamole eQiniweyo Isaladi kwisidlo sangokuhlwa.

Usuku 3

Isidlo sakusasa (269 calories)

1 ukukhonza Peanut Butter-Banana Cinnamon Toast
1 ikomityi yeti eluhlaza

A.M. I-Snack (95 calories)

I-apile e-1 ephakathi

Isidlo sasemini (351 calories)

1 ukukhonza Chicken Satay Bowls kunye Spicy Peanut Sauce

P.M. I-Snack (62 calories)

1 i-orenji ephakathi

Isidlo sangokuhlwa (425 calories)

I-1 ekhonza iChilean Lentil Stew kunye neSalsa Verde
2 iikomityi ezixubileyo eziluhlaza
1 ukukhonza ISesame-Cider Vinaigrette

Iitotali zemihla ngemihla: 1,200 calories, 59 g protein, 150 g carbohydrate, 34 g fiber, 45 g fat, 1,317 mg yesodium

Ukwenza i-1,500 calories: Yongeza i-3 Tbsp. ibhotolo yamandongomane yendalo ukuya ku-A.M. I-snack.

Ukwenza i-2,000 calories: Bandakanya ukuguqulwa okungentla kwe-1,500-calorie yosuku, kunye nokunyuka ukuya kwi-2 ye-Peanut Butter-Banana Cinnamon Toast kwisidlo sakusasa kwaye ungeze i-1/4 indebe ye-almonds engaxutywanga kwi-P.M. I-snack.

Usuku 4

I-Scallops ene-White Bean Ragu kunye ne-Charred Lemon

Isidlo sakusasa (251 calories)

I-1 ekhonza i-Raspberry-Kefir Power Smoothie
1 ikomityi yeti eluhlaza

A.M. I-Snack (131 calories)

1 ipere enkulu

Isidlo sasemini (351 calories)

1 ukukhonza Chicken Satay Bowls kunye Spicy Peanut Sauce

P.M. I-Snack (116 calories)

1 iapile enkulu

Isidlo sangokuhlwa (359 calories)

I-1 ekhonza i-Seared Scallops kunye ne-White Bean Ragu kunye ne-Charred Lemon
1 ukukhonza Basic Quinoa

Iitotali zeMihla: 1,208 calories, 63 g protein, 160 g carbohydrate, 32 g fiber, 38 g fat, 1,171 mg sodium

Ukwenza i-1,500 calories: Yongeza i-1/3 yekomityi yeeamangile ezingenatyiwa kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Bandakanya ukuguqulwa okungentla kwe-1,500-calorie day, kunye nokongeza i-1 isilayi se-toast yengqolowa kunye ne-2 Tbsp. ibhotolo yamandongomane yendalo kwisidlo sakusasa, yongeza i-1 ekhonza Yonke into ye-Bagel Avocado Toast ukuya ku-A.M. i-snack, kwaye wongeze i-orenji e-1 kwisidlo sasemini.

Usuku 5

Inkukhu, iQuinoa kunye nePotato eSweet Casserole

Isidlo sakusasa (251 calories)

I-1 ekhonza i-Raspberry-Kefir Power Smoothie
1 ikomityi yeti eluhlaza

A.M. I-Snack (131 calories)

1 ipere enkulu

Isidlo sasemini (351 calories)

1 ukukhonza Chicken Satay Bowls kunye Spicy Peanut Sauce

P.M. I-Snack (35 calories)

1 clementine

Isidlo sangokuhlwa (452 calories)

Inkukhu e-1, iQuinoa kunye neCasserole yePotato eSweet
2 iikomityi ezixubileyo eziluhlaza
1 ukukhonza ISesame-Cider Vinaigrette

Ingcebiso Yokulungiselela Ukutya: Refrigerate 2 servings of Chicken, Quinoa & Sweet Potato Casserole ukuze ufumane isidlo sasemini ngeentsuku ze-6 & 7.

Iitotali zeMihla: 1,220 calories, 63 g protein, 141 g carbohydrate, 29 g fiber, 48 g fat, 1,187 mg sodium

Ukwenza i-1,500 calories: Yongeza i-1/3 yekomityi yeeamangile ezingenatyiwa kwi-P.M. I-snack.

Ukwenza i-2,000 calories: Faka ukuguqulwa okungentla kwe-1,500-calorie day, kunye nokongeza izilayi ze-2 zengqolowa epheleleyo kunye ne-3 Tbsp. ibhotolo ye-peanut yendalo kwisidlo sakusasa kunye nokunyuka ukuya kwi-2 clementines kwi-P.M. I-snack.

Usuku 6

Isidlo sakusasa (321 calories)

1 ukukhonza Peanut Butter-Banana Cinnamon Toast
1/2 indebe ye-fat kefir ephantsi

A.M. I-Snack (14 calories)

1/2 ikomityi bell pepper elicwecwe

Isidlo sasemini (349 calories)

Inkukhu e-1, iQuinoa kunye neCasserole yePotato eSweet

P.M. I-Snack (131 calories)

1 ipere enkulu

Isidlo sangokuhlwa (409 calories)

1 ukukhonza I-Kohlrabi, iitapile kunye neSophu yeLeek
I-1 ekhonza iMassaged Kale Salad

Iitotali zeMihla: 1,224 calories, 50 g protein, 162 g carbohydrate, 28 g fiber, 45 g fat, 1,469 mg sodium

Ukwenza i-1,500 calories: Ukwandisa kwi-1 indebe ye-kefir kwaye ungeze i-apula enkulu kwi-1 isidlo sakusasa, kwaye ungeze i-1/4 indebe ye-hummus kwi-A.M. I-snack.

Ukwenza i-2,000 calories: Bandakanya zonke izilungiso zosuku lwe-1,500-calorie, kunye nokunyuka kwi-2 ye-Peanut Butter-Banana Cinnamon Toast kwisidlo sakusasa kwaye ungeze i-1/3 yekomityi yeehalves ze-walnut kwi-P.M. I-snack.

Usuku 7

I-Tyuwa kunye neVinegar Sheet-Pan Chicken & Brussels Sprouts

Isidlo sakusasa (297 calories)

1 ukukhonza Spinatshi & Iqanda Scramble kunye Raspberries
1 ikomityi yeti eluhlaza

A.M. I-Snack (62 calories)

1 i-orenji ephakathi

Isidlo sasemini (349 calories)

Inkukhu e-1, iQuinoa kunye neCasserole yePotato eSweet

P.M. I-Snack (116 calories)

1 iapile enkulu

Isidlo sangokuhlwa (387 calories)

1 ukukhonza I-Tyuwa kunye neVinegar Sheet-Pan Chicken & Brussels Sprouts

Iitotali zeMihla: 1,211 calories, 78 g protein, 126 g carbohydrate, 28 g fiber, 45 g fat, 1,422 mg sodium

Ukwenza i-1,500 calories: Yongeza i-2 1/2 Tbsp. ibhotolo yamandongomane yendalo ukuya ku-P.M. I-snack.

Ukwenza i-2,000 calories: Bandakanya oku kuguqulwa kungentla kosuku lwe-1,500-calorie, kunye nokongeza i-1/3 yekomityi yee-almond ezingenatyiwa kwi-A.M. i-snack kwaye wongeze i-1 ekhonza i-Guacamole I-Saladi eQiniweyo kwisidlo sakusihlwa.