13天减肥食谱.doc

Danish Diet. for a change in your metabolism丹麦食谱。改变你的新陈代新 I suggest you read my comments, before starting the Danish Diet. See my weight loss graphics here. 开始食谱之前请阅读我的建议。 NOT for vegetarians. Vegetarians should go here. 不适合素食者。This diet must be followed for 13 days, thats why its (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 wont gain weight. Its not one of the usual diets, but one that improves burning your calories. The diet is effective even after its completion. 本食谱会改变你的新陈代新，而且效果会持续2年。这意味着一旦你完成这套食谱，你就可以恢复正常饮食，而不会增加体重。这套食谱会促进你燃烧卡路里。IF the diet is followed precisely according to instructions, you can loose between 7-20 kg (1544 lb.) 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. 如果你准确的按照食谱指导饮食，你可以瘦7-20kg。两年内不得重复本食谱。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. 期间如果没有严格按照食谱进行，请立刻停止。重新开始应当在6个月之后。Because the diet takes about two weeks, its quite difficult to follow it. TIP: Try to start this diet when you have no plans to leave town, go to parties etc. These situations are saboteurs to any diet. Purchase all ingredients before starting the diet. Going to the grocery store during the diet is just asking for trouble. hehehe 在开始节食前购买所有的食材。 IF you feel hungry during the diet . drink WATER. Plenty. At least 2 liters (0,5 US gallon = 6-8 glasses) / day 如果你感觉饿，请大量喝水。每天至少2升。 The salad in the diet plan is fresh green lettuce salad. 食谱中的沙拉是新鲜的绿色生菜类。 The cod (fish) can be replaced with trout or turbot. 鳕鱼可以替换成鲑鱼或是大比目鱼。 Coffee can NOT be replaced with tea and you must use the cube of sugar when specified. 茶不能代替咖啡，而且必须按食谱使用方糖。 Natural yogurt is yogurt with NO fruit or sugar. 酸奶酪不能含有糖或水果。 You can NOT have alcohol, chewing gum (both contain sugars that will alter the effects of the metabolism change) 不能饮酒，吃口香糖（这两者都含有影响新陈代新的糖类）。 For the fresh fruit you can use any fruit on the Negative Calorie Food List 吃建议类的水果（苹果、芒果、橙、草莓、柚子、番木瓜、桔子、柠檬、菠萝） The tomato is to be eaten raw 西红柿必须生吃。 When there is no food portion specified, you can eat as much of it as you want (ex: salad, spinach, celeriac) 如果没有指定食物的分量，可以随意（沙拉、菠菜、） read also the FAQ NOTE: The results of Danish Diet (or any diet) vary from one person to another, depending also on HOW MUCH weight you have to lose and how your body reacts to various food. The more you have to lose, the more you will lose. see the Hall of Fame of the Danish Diet or weight loss results This diet is not meant to cure all of your weight loss ills, but it is a good start. The average weight loss for this diet is between 10-20 lb. After its completion, begin to use the Negative Calorie Diet to continue to lose weight. Exercising regularly will increase weight loss.homestepssearchstep 1checkerstep 2booksstep 3BMIstep 4your BMIstep 5Negative Calorie Conceptstep 6step 7step 8tipsstep 9WL_resultsstep 10joinADD LINKLINKsGUEST BOOKCHAT roomMARKETPLACERecommend This Site! please also read the NOTES for more detailsDay 1breakfast1 cup of coffee + 1 cube sugar1杯咖啡+1块方糖lunch2 hard boiled eggs + boiled spinach + 1 tomato2个煮老的蛋+煮菠菜+1个西红柿diner200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice200g煎牛排+生菜沙拉（橄榄油+柠檬汁）Day 2breakfast1 cup coffee + 1 cube sugar1杯咖啡+1块方糖lunch1/2 can of ham + 1 serving natural yogurt1/2罐火腿+1份酸奶酪diner200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice200g煎牛排+生菜沙拉（橄榄油+柠檬汁）Day 3breakfast1 cup coffee + 1 cube sugar + 1 slice toasted bread1杯咖啡+1块方糖+1片烤面包lunch2 hard boiled eggs + 1 slice of ham + lettuce salad2个煮老的蛋+1片火腿+生菜沙拉dinerboiled celeriac + 1 tomato + 1 fresh fruit煮块根芹+1个西红柿+1个水果Day 4breakfast1 cup coffee + 1 cube sugar + 1 slice toasted bread1杯咖啡+1块方糖+1片烤面包lunch2 dl. orange juice + 1 serving natural yogurt0.2升橙汁+1份酸奶酪diner1 hard boiled egg + 1 large grated carrot + 1 pot cottage cheese1个煮蛋+1个大胡萝卜（搓碎）+1罐松软干酪Day 5breakfast1 large grated carrot w/ lemon juice1个大胡萝卜（搓碎）（柠檬汁）lunch200 g (7 oz) boiled cod w/ lemon juice + 1 teaspoon butter200g鳕鱼（柠檬汁）+1茶匙黄油diner200 g (7 oz) beef steak + lettuce salad and fresh celeriac200g煎牛排+生菜沙拉+鲜块根芹Day 6breakfast1 cup coffee + 1 cube sugar + 1 slice toasted bread1杯咖啡+1块方糖+1片烤面包lunch2 hard boiled eggs + 1 large grated carrot2个煮蛋+1个大胡萝卜（搓碎）diner1/2 chicken + lettuce salad with oil and lemon juice1/2块鸡肉+生菜沙拉（橄榄油+柠檬汁）Day 7breakfast1 cup tea, no sugar一杯茶（无糖）lunchNOTHING (drink plenty of water, it helps.)无（大量饮水）diner200 g (7 oz) lamb cutlet + 1 apple200g煎羊肉饼+1个苹果Day 8breakfast1 cup coffee + 1 cube sugar1杯咖啡+1块方糖lunch2 hard boiled eggs + boiled spinach + 1 tomato2个煮老的蛋+煮菠菜+1个西红柿diner200 g (7 oz) beef steak + lettuce salad with oil and lemon juice200g煎牛排+生菜沙拉（橄榄油+柠檬汁）Day 9breakfast1 cup coffee + 1 cube sugar1杯咖啡+1块方糖lunch1/2 can of ham + 1 natural yogurt1/2罐火腿+1份酸奶酪diner200 g (7 oz) beef steak + lettuce salad with oil and lemon juice200g煎牛排+生菜沙拉（橄榄油+柠檬汁）Day 10breakfast1 cup coffee + 1 cube sugar + 1 slice toasted bread1杯咖啡+1块方糖+1片烤面包lunch2 hard boiled eggs + 1/2 can of ham + lettuce salad with lemon juice2个煮老的蛋+1/2罐火腿+生菜沙拉（橄榄油+柠檬汁）dinerboiled celeriac + 1 tomato + 1 fresh fruit煮块根芹+1个西红柿+1个水果Day 11breakfast1 cup coffee + 1 cube sugar + 1 slice toasted bread1杯咖啡+1块方糖+1片烤面包lunch2 dl. orange juice + 1 serving natural yogurt0.2升橙汁+1份酸奶酪diner1 hard boiled egg + 1 large grated carrot + 1 pot of cottage cheese1个煮蛋+1个大胡萝卜（搓碎）+1罐松软干酪Day 12breakfast1 large grated carrot w/ lemon juice1个大胡萝卜（搓碎）（柠檬汁）lunch200 g (7 oz) boiled cod with lemon juice + 1 teaspoon butter200g鳕鱼（柠檬汁）+1茶匙黄油diner200 g (7 oz) beef steak + lettuce salad with fresh celeriac200g煎牛排+生菜沙拉+鲜块根芹Day 13breakfast1 cup coffee + 1 cube sugar + 1 slice toasted bread1杯咖啡+1块方糖+1片烤面包lunch2 hard boiled eggs + 1 large grated carrot w/ lemon juice2个煮蛋+1个大胡萝卜（搓碎）（柠檬汁）diner250 g (8,8 oz) chicken + lettuce salad w/ oil & lemon juice250g鸡肉+生菜沙拉（橄榄油+柠檬汁）The diet must be followed EXACTLY as it is, no more, no less !FAQ The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions: Remember to drink a lot of water ! salad: LETTUCE no limit ! (tell me if YOU can eat more than 2-3 per day !) spinach: doesnt really matter how much you eat. I (could) eat 200-300 grams (7-10 oz), no more! celeriac is the white round part of the celery root. If you cant find it, try celery. oil I used sunflower oil. But it really doesnt matter, you wont 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. how to prepare meat? Boiled, grilled, stewed. as long as its tasty and not. fried! ham: can be chicken ham, not only pork you can use salt, pepper and other seasonings fish can NOT be replaced - if you replace it, wont be the same diet anymore. 1/2 can of ham = 200 gr. (6-7 oz) of (low fat) ham. 1 cube