西故山 > 太极 > 太极减肥 > 哥本哈根减肥食谱试验~

哥本哈根减肥食谱试验~

来源：网络转载 2015-02-12 12:09 编辑： www.xigushan.com 查看: 次

我今天是食谱的第四天,才过来发帖...

我很多朋友都有试...这个效果很明显...而且...不残酷......

先把食谱贴一下...

This diet must be followed for 13 days, that’s why it’s (quite) difficult, but very efficient.

The diet changes your metabolism, and its effects last for about 2 years. This means that once you have completed the diet you can eat normally and you won’t gain weight. It’s not one of the usual diets, but one that improves "burning" your calories. The diet is effective even after it’s completion.
这份餐单可以改善你的新陈代谢，并持续两年时间。这就意味着一旦你完成该食谱，回复正常饮食也并不会是你复胖。这不是一般的食谱，他能帮助你燃烧更多热量，并在你结束食谱后仍然有效。

If the diet is followed precisely according to instructions, you can loose between 7<?xml:namespace prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" /><st1:chmetcnv>-20 kg</st1:chmetcnv> (15–<st1:chmetcnv>44 lb</st1:chmetcnv>.) [read my comments], and you are NOT allowed to start the diet for another 2 years. You can start the diet after two years, if necessary...

If during the diet you make any deviations from the written plan, STOP the diet immediately. It will no longer have the desired effects on your metabolism. The diet may be attempted again after 6 months, and not before. IF you broke the "rule" before the 6th day of the diet, you can start it again after 3 months.
.

Because the diet takes about two weeks, it’s quite difficult to follow it.

Tips
* Purchase all ingredients before starting the diet. Going to the grocery store during the diet is just asking for trouble...
请预先购买食谱上的所有事物。

* If you feel hungry during the diet ... drink WATER, plenty. At least 2 liters / day.
节食期间如果感到饥饿请大量喝水。每天最少<st1:chmetcnv>2L</st1:chmetcnv>.

* The salad in the diet plan is fresh green lettuce salad.
餐单上的色拉是指生菜色拉

* The cod (fish) can be replaced with trout or turbot.

* Natural yogurt is yogurt with NO fruit or sugar.
天然优格（酸奶）是指不加水果和糖的优格（酸奶）

* You can NOT have alcohol, chewing gum (both contain sugars that will alter the effects of the metabolism change.
不能喝酒，不能吃口香糖
* For the fresh fruit you can use any fruit on the Negative Calorie Food List 2.
餐单上的水果是指任何具有副热量效应的水果

* The tomato is to be eaten raw
番茄要生食

* When there is no food portion specified, you can eat as much of it as you want (ex: salad, spinach, celeriac)
餐单中没有标明用量的食物，你可以尽情吃（比如：萨拉，菠菜，芹菜）

Day 1
breakfast 1 cup of coffee + 1 cube sugar;
lunch 2 hard boiled eggs + boiled spinach + 1 tomato
diner 200 gr. (<st1:chmetcnv>7 oz</st1:chmetcnv>) beef steak + lettuce salad with oil and lemon juice

早餐：一杯黑咖啡，一块方糖

<st1:chmetcnv>200g</st1:chmetcnv>，生菜加橄榄油和柠檬拌食

Day 2
breakfast 1 cup coffee + 1 cube sugar
lunch 1/2 can of ham + 1 serving natural yogurt
diner 200 gr. (<st1:chmetcnv>7 oz</st1:chmetcnv>) beef steak + lettuce salad with oil and lemon juice

早餐：一杯黑咖啡，一块方糖
中餐：<st1:chmetcnv>200g</st1:chmetcnv>低脂火腿，一盒天然酸奶<st1:chmetcnv>200g</st1:chmetcnv>
<st1:chmetcnv>200g</st1:chmetcnv>，生菜加橄榄油（其它油也可以）和柠檬拌食

Day 4
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch <st1:chmetcnv>2 dl</st1:chmetcnv>. orange juice + 1 serving natural yogurt
diner 1 hard boiled egg + 1 large grated carrot + 1 pot cottage cheese

<st1:chmetcnv>200g</st1:chmetcnv>天然酸奶
<st1:chmetcnv>200g</st1:chmetcnv>的白干酪

Day 5
breakfast 1 large grated carrot w/ lemon juice
lunch <st1:chmetcnv>200 g</st1:chmetcnv> (<st1:chmetcnv>7 oz</st1:chmetcnv>) boiled cod w/ lemon juice + 1 teaspoon butter
diner <st1:chmetcnv>200 g</st1:chmetcnv> (<st1:chmetcnv>7 oz</st1:chmetcnv>) beef steak + lettuce salad and fresh celeriac

早餐：一大根胡萝卜切碎，撒上柠檬汁

<st1:chmetcnv>200g</st1:chmetcnv>牛排，新鲜的生菜沙拉，新鲜的西芹块

Day 6
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 hard boiled eggs + 1 large grated carrot
diner 1/2 chicken + lettuce salad with oil and lemon juice
;
2

晚餐：半个鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁

Day 7
breakfast 1 cup tea, no sugar
lunch NOTHING (drink plenty of water, it helps...
diner <st1:chmetcnv>200 g</st1:chmetcnv> (<st1:chmetcnv>7 oz</st1:chmetcnv>) lamb cutlet + 1 apple

早餐：一杯茶不加糖
中餐：不吃，喝很多水
晚餐：<st1:chmetcnv>200g</st1:chmetcnv>羊肉。一个苹果

Day 8
breakfast 1 cup coffee + 1 cube sugar
lunch 2 hard boiled eggs + boiled spinach + 1 tomato
diner <st1:chmetcnv>200 g</st1:chmetcnv> (<st1:chmetcnv>7 oz</st1:chmetcnv>) beef steak + lettuce salad with oil and lemon juice

早餐：一杯黑咖啡，一块方糖

<st1:chmetcnv>200g</st1:chmetcnv>，生菜加橄榄油和柠檬拌食

Day 9
breakfast 1 cup coffee + 1 cube sugar
lunch 1/2 can of ham + 1 natural yogurt
diner <st1:chmetcnv>200 g</st1:chmetcnv> (<st1:chmetcnv>7 oz</st1:chmetcnv>) beef steak + lettuce salad with oil and lemon juice

早餐：一杯黑咖啡，一块方糖
中餐：<st1:chmetcnv>200g</st1:chmetcnv>低脂火腿，一盒天然酸奶<st1:chmetcnv>200g</st1:chmetcnv>
<st1:chmetcnv>200g</st1:chmetcnv>，生菜加橄榄油（其它油也可以）和柠檬拌食

Day 10
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 hard boiled eggs + 1/2 can of ham + lettuce salad with lemon juice
diner boiled celeriac + 1 tomato + 1 fresh fruit

<st1:chmetcnv>200g</st1:chmetcnv>低脂火腿，生菜沙拉加柠檬汁
晚餐：水煮芹菜，一个西红柿，一个新鲜水果

Day 11
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch <st1:chmetcnv>2 dl</st1:chmetcnv>. orange juice + 1 serving natural yogurt
diner 1 hard boiled egg + 1 large grated carrot + 1 pot of cottage cheese

<st1:chmetcnv>200g</st1:chmetcnv>天然酸奶
<st1:chmetcnv>200g</st1:chmetcnv>的白干酪

Day 12
breakfast 1 large grated carrot w/ lemon juice
lunch <st1:chmetcnv>200 g</st1:chmetcnv> (<st1:chmetcnv>7 oz</st1:chmetcnv>) boiled cod with lemon juice + 1 teaspoon butter
diner <st1:chmetcnv>200 g</st1:chmetcnv> (<st1:chmetcnv>7 oz</st1:chmetcnv>) beef steak + lettuce salad with fresh celeriac

早餐：一大根胡萝卜切碎，撒上柠檬汁

<st1:chmetcnv>200g</st1:chmetcnv>牛排，新鲜的生菜沙拉，新鲜的西芹块

Day 13
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 hard boiled eggs + 1 large grated carrot w/ lemon juice
diner <st1:chmetcnv>250 g</st1:chmetcnv> (8,<st1:chmetcnv>8 oz</st1:chmetcnv>) chicken + lettuce salad w/ oil lemon juice

晚餐：<st1:chmetcnv>250克</st1:chmetcnv>鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁

注意事项
* The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions
餐单内食物请尽量不要以其他食物代替。如果你不得不以其他食物代替，请遵循以下建议：
　　
* Remember to drink a lot of water!!!
一定要大量喝水！！！

* salad: LETTUCE – no limit ! (tell me if YOU can eat more than 2-3 per day !)

* spinach: doesn’t really matter how much you eat... I (could) eat 200-300 grams (~7<st1:chmetcnv>-10 oz</st1:chmetcnv>)
菠菜：依然不限量　　

* celeriac is the white round part of the celery root. If you can’t find it, try celery...
块根芹是一种白色圆形的芹菜根。找不到就用芹菜代替。

* oil – I used sunflower oil. But it really doesn’t matter, you won’t consume TONES of it! So you may use any type of oil.

* tea – herbal tea is fine.

* coffee – try decaf if caffeine bothers you. Only one! Can NOT be replaced with something else.

* lamb is lamb, nothing else. It can be delicious, if you know how to prepare it. (muslims really know how to prepare delicious lamb – ask one!). Can NOT be replaced...
羊肉就是普通的羊肉。不能代替！！！

* how to prepare meat? Boiled, grilled, stewed... as long as it’s tasty and not... fried!
肉的烹饪方式人选，煮，烤，蒸的都行。

* ham: can be chicken ham, not only pork
火腿：不限于猪肉的，可以是鸡肉火腿

* you can use salt, pepper and other seasonings
你可以食用盐，胡椒粉及其他调味料。

* fish can NOT be replaced - if you replace it, won’t be the same diet anymore...

# measurements conversion table
度量换算表：
</st1:chmetcnv>
# 1 cube of sugar = 1 teaspoon = 10 grams </st1:chmetcnv>
# 1 pot of yogurt, cheese = ~200 gr. 一盒优格，芝士=<st1:chmetcnv>200克</st1:chmetcnv>
# <st1:chmetcnv>1 dl</st1:chmetcnv> (deciliter) = <st1:chmetcnv>0.1 l</st1:chmetcnv> (liter)