減肥食譜
已更新：2023年9月16日
超強減肥食譜，可以讓你兩星期瘦5~10公斤。
Super weight loss recipes can make you lose 5-10 kg in two weeks.
這是一份將熱量降至較低的減肥食譜，如果有低血糖的症狀，請緊急喝個鮮奶（一般是吃方糖），稍作休息，但是我建議補充蛋白質，但是不是肚子餓就猛喝鮮奶喔~
早餐：
果汁牛奶 500ml，使用當季水果，不加糖（水分與牛奶各半）
水煮雞蛋，1~2顆，可以沾鹽巴、醬油、胡椒鹽吃
中餐：
替自己準備一個直徑20CM盤子（旁邊有點高度），青菜，堆得像一座小山一樣~
準備高湯罐，加入量多的鹽，將青菜用鹹高湯川燙，起鍋後可加胡椒（鹽）或黑胡椒（鹽），讓味道更夠，吃的時候才不會覺得自己感覺好像羊咩咩一直吃草，多準備幾種青菜，小黃瓜，青花椰菜是我建議多吃的青菜
魯醬油雞胸肉（去皮），半塊雞胸，此料理可以大量製作，吃食加熱即可（目前市售有方便即時的雞胸肉，也可以，方便性比較高）`，或是清蒸鱈魚或鮭魚一塊。
晚餐：
替自己準備一個直徑20CM盤子（旁邊有點高度），青菜，堆得像一座小山一樣~
準備高湯罐，加入量多的鹽，將青菜用鹹高湯川燙，起鍋後可加胡椒（鹽）或黑胡椒（鹽），讓味道更夠，吃的時候才不會覺得自己感覺好像羊咩咩一直吃草，多準備幾種青菜，小黃瓜，青花椰菜是我建議多吃的青菜
涼拌豆腐，一塊，放柴魚青蔥醬油
或是柴魚海帶豆腐味增湯，吃點暖暖的湯安撫一下腸胃，量，喝到飽
點心：
水果類：芭樂、番茄，建議吃芭樂，透過咀嚼慢嚥可以增加飽足感，不可以灑調味粉喔，最多一天三顆。
蔬菜類：胡椒鹽切片小黃瓜，最大量2~3根（可以用鹽高湯川燙起來，快速川燙，保持脆度）
重重點：
每日攝取水份務必超過 2000 ml（三餐外，其實肚子餓，喝水也可以撐過去）
鼓勵：
很容易有半途而廢的感覺產生，一定要熬過去喔，兩星期撐過去，給你美麗的體重數字，如果長期吃，其實就像吃素一樣，身體體質會改變，相信自己做得到！
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This is a weight loss recipe that reduces calories to a lower level. If you have symptoms of low blood sugar, please drink fresh milk (usually sugar cubes) and take a short rest. However, I recommend protein supplements, but not when you are hungry. Drink fresh milk hard~
breakfast:
Juice milk 500ml, using seasonal fruits, no sugar (moisture and milk are half each)
Boiled eggs, 1~2 pieces, can be eaten with salt, soy sauce, pepper and salt.
lunch:
Prepare a plate with a diameter of 20cm for yourself (a little high next to it), green vegetables, piled like a hill~
Prepare the stock soup,
add a large amount of salt,
and blanch the vegetables
in the salty stock.
Add pepper (salt) or black pepper (salt) after the pot is cooked to make the taste more sufficient, so that you will not feel like sheep when you eat I have been eating grass, so prepare a few more vegetables. Cucumbers and broccoli are the greens I recommend to eat more.
Braised soy sauce chicken breast (peeled), half chicken chest meat, this dish can be made in large quantities, eat and heat (currently there are convenient and instant chicken breasts on the market, or it is more convenient), or steamed cod or salmon piece.
dinner:
Prepare a plate with a diameter of 20cm for yourself (a little high next to it), green vegetables, piled like a hill~
Prepare the stock soup, add a large amount of salt, and blanch the vegetables in the salty stock. Add pepper (salt) or black pepper (salt) after the pot is cooked to make the taste more sufficient, so that you will not feel like sheep when you eat I have been eating grass, so prepare a few more vegetables. Cucumbers and broccoli are the greens I recommend to eat more.
Cold tofu, choose your own amount, put bonito and shallots in soy sauce
Or bonito kelp tofu miso soup, eat some warm soup to soothe the intestines and stomach, measure and drink until you’re full.
dessert:
Fruits: Guava, tomato, it is recommended to eat Guava, chewing slowly can increase satiety, not sprinkle seasoning powder, up to three a day.
Vegetables: sliced cucumbers with pepper and salt, the maximum amount is 2~3 (can be blanched with salt in stock, quickly blanched to maintain crispness).
Focus on:
The daily intake of water must be more than 2000 ml (except for three meals, in fact, if you are hungry, you can also support it by drinking water).
Encourage:
It’s easy to feel like giving up halfway through. You have to survive for two weeks and give you a beautiful weight figure. If you eat for a long time, it’s like being a vegetarian. Your body will change. Believe that you can do it!
