戒糖30日腰圍-7cm /-45kg 美國女生戒糖排毒餐單大公開
2019年03月07日19:43

美國一名女士Arielle Calderon是個甜食上癮者 (現實中,應該很多都是吧!?)由於食太多甜食,令她的愈來愈胖。早前她嘗試進行戒糖飲食法減肥,在一個月中堅持盡量的自己煮,並減去糖份,配合運動,結果短短30日腰圍少了7cm,體重更減了100磅呢!結果非常的驚人,她更在社交網站分享自己的減肥經歷呢!

撰文:K | 圖片:IG@ariellesays |編輯:venus.y

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戒糖30日腰圍減7cm 瘦100磅

View this post on Instagram

Hey guys! So on Monday, August 15th, I am starting #TheGoal30, a 30-day challenge where I push myself to set a non-scale goal every day and document it on Instagram! I am doing this to motivate myself and encourage people to remember that a lifestyle change is way more than just a number. I would love for you all to join me! If you're interested, just tag your posts with #TheGoal30 and say what you accomplished for the day. It could be going a whole day without processed food, trying a new exercise class, taking the stairs instead of the elevator, running your first race, etc. I'll also re-gram some of the best submissions I see. I hope you'll join me in the effort to celebrate the little victories that turn into healthy, permanent changes. ❤️ #weightwatchers #weightloss #weightlossjourney #nsv #transformationtuesday #beforeandafter

A post shared by Arielle (@ariellesays) on Aug 10, 2016 at 7:07pm PDT

View this post on Instagram

Hey guys! So on Monday, August 15th, I am starting #TheGoal30, a 30-day challenge where I push myself to set a non-scale goal every day and document it on Instagram! I am doing this to motivate myself and encourage people to remember that a lifestyle change is way more than just a number. I would love for you all to join me! If you're interested, just tag your posts with #TheGoal30 and say what you accomplished for the day. It could be going a whole day without processed food, trying a new exercise class, taking the stairs instead of the elevator, running your first race, etc. I'll also re-gram some of the best submissions I see. I hope you'll join me in the effort to celebrate the little victories that turn into healthy, permanent changes. ❤️ #weightwatchers #weightloss #weightlossjourney #nsv #transformationtuesday #beforeandafter

A post shared by Arielle (@ariellesays) on Aug 10, 2016 at 7:07pm PDT

醣類無所不在

根據美國心臟協會的建議,每個成人一日的糖粉攝取健意量為24grams(6湯匙),但你知道一罐360ml的可樂,就已經有10湯匙的糖,早已遠遠超過一日標準。

尤其以這種人工添加糖來說,被身體吸收會轉為醣類,短時間攝取大量糖份,會讓血糖迅速升高,身體會將多餘的血糖轉為脂肪儲存於身體之中,自然就很容易愈品愈肥。

戒糖減肥法:戒糖不等於完全無糖

有沒有想像過自己完全不吃糖一個月呢,很多人以為不吃糖,就是不喝飲料或甜品,少年你太年輕了,正常飲食中糖份可以佔飲食的74%,包括了麵包、意粉、沙拉醬汁等等都是。但Arielle的戒糖飲食並不是完全的向所有糖(醣)類說不,因為糖還是人類主要熱量來源之一,健康的糖份像是五穀麵包、適量生果都是優質的糖份。

戒糖減肥法:自己動手做料理

外食中太多加工食品,所以自己煮是最有效的方法

戒糖成功後,口味變淡了,變瘦了,身體也不再容易感到疲累。

戒糖後的好處:

(1)皮膚變好

(2)頭髮減少

(3)對糖的慾望減少

(4)工作效率提昇

(5)減肥效果

(6)儲錢

30日戒糖原則:

(1)進行30天的戒糖

(2)任何人工加工糖都不涉取

(3)天然糖份,像是水果為可允許攝取

(4)酒精飲料禁止

(5)每日最多5分生果

View this post on Instagram

My 30-day sugar detox BuzzFeed post is coming soon, but in the meantime, here's a sneak peek! I didn't weigh myself (I'm only weighing myself once a month now for mental wellness), but I did lose three inches from my waist. However, I had binged the week leading up to it, so I was extra bloated and those results might be flawed. But the most recognizable difference is my smile! I legitimately felt so much better afterwards, it was very eye-opening. Anyway, I'm not going into further detail as you'll have to read my post when it's published (which I will obviously share when it's ready). 😁#weightwatchers #weightlossjourney #weightloss #sugardetox #ariellesugardetox #buzzfeedsugardetox #beforeandafter #transformationtuesday #nosugaradded #noaddedsugar

A post shared by Arielle (@ariellesays) on Apr 20, 2017 at 8:05pm PDT

30日戒糖餐單重點:

(1)大量牛油果

牛油果含有豐富維生素、纖維質,以及好的油脂,更可帶來飽足感,Arielle的餐單上有大量牛油果加雜糧麵包,做為早餐營養飽肚,又可清腸胃。

(2)午餐以肉類和蔬菜為主

含有大量蛋白質的肉也是有助減肥以及增加飽足感,蔬菜則是均衡營養及攝取足夠纖維質。

(3)晚餐外食避「油」

減肥都需要適時放鬆一下,如果和朋友出去外食,就不會選擇油炸料理,可以的話都是點少肉多菜的搭配。

Arielle戒糖減肥餐單:

Day 1

戒糖
戒糖

早餐:雜量多士加天然花生醬,切片的香蕉和奇亞籽

午餐:藜麥、羽衣甘藍,鷹嘴豆、烤雞肉、檸檬汁、鹽和胡椒

點心1:原味無糖希臘乳酪加切片橙

點心2:蘋果和甘筍

晚餐:茄汁南瓜意粉船(蘑菇、菠菜、柑欖油、雞肉腸和低熱量的mozzarella 芝士)

甜點:半份冷凍芒果和冷凍藍莓塊

第一日的戒糖,還在適應階段,感到特別得不舒服

Day2:

戒糖
戒糖

早餐:煙薰三文魚、芝士配胡椒粉烘多士

午餐:芫茜青檸椰菜花飯(橄欖油、大蒜、蔥、青蔥、青檸汁,鹽和胡椒)

零食1:蘋果

零食2:迷你甘筍

晚餐:南瓜意粉配意式茄醬

甜點:香蕉茸加草莓

Day3:

戒糖
戒糖

運動前的小吃:杏仁

早餐:焗萍菜、蘑菇,加芝士和調味料

午餐:蘋果沙律、甘筍、黃椒、鷹嘴豆、牛油果、烤雞肉和酸橙醬

零食:藍梅棒

晚餐:芫茜青檸椰菜花飯(有黑豆、玉米、辣櫃和雞肉腸)

甜品:香蕉茸加草莓

Day4:

戒糖
戒糖

早餐:甜番薯茸加紫洋蔥、紅胡椒粉、辣的雞肉腸。

午餐:芫茜青檸椰菜乃飯(有黑豆、玉米、牛油果)

零食:甘筍

晚餐:焗芝士配小椰菜,蘋果

甜品:草莓

身體開始習慣,感覺精神些了。

Day 5:

戒糖
戒糖

運動前小吃:甜椒片

早餐:香辣甜番薯茸、紫洋蔥、墨西哥辣椒、蘑菇,和一個蛋。

午餐:義大利青瓜配洋蔥,芹菜和甘筍

晚餐:迷你甘筍

甜品:香蕉茸加草莓

更多的餐單選擇,可以上Arielle的食譜blog來看:

https://www.ariellesays.com/home?category=Recipes

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