精選哥本哈根13天減肥食譜

1、哥本哈根13天減肥食譜This diet must be followed for 13 days, thats why its (quite) difficult, but very efficient. 這份餐單必須嚴(yán)格堅(jiān)持13天，這就是其難以堅(jiān)持，卻非常有效的原因。 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 w

2、eight. Its not one of the usual diets, but one that improves burning your calories. The diet is effective even after its completion. 這份餐單可以改善你的新陳代謝，并持續(xù)兩年時間。這就意味著一旦你完成該食譜，回復(fù)正常飲食也并不會是你復(fù)胖。這不是一般的食譜，他能幫助你燃燒更多熱量，并在你結(jié)束食譜后仍然有效。 If the diet is followed precisely according to instructions, you can loose betwe

3、en 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. 如果你嚴(yán)格按照指示完成餐單，你可以減去720KG的重量，在兩年內(nèi)不可在執(zhí)行該食譜。如果有必要的話，你可在兩年后繼續(xù)執(zhí)行。 If during the diet you make any deviations from the written plan, STOP the diet im

4、mediately. 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. 執(zhí)行餐單期間，如果你食用食譜外的食物，請立即停止該食譜。因?yàn)閷⒉辉侔凑疹A(yù)計(jì)效果改善你的新陳代謝。你必須在6個月后重新執(zhí)行該食譜。如果你在前

5、六天就未按食譜進(jìn)食，可在3個月后重新進(jìn)行. Because the diet takes about two weeks, its quite difficult to follow it. 因?yàn)樵撌匙V需持續(xù)2周時間，難以執(zhí)行。 Tips * Purchase all ingredients before starting the diet. Going to the grocery store during the diet is just asking for trouble. 請預(yù)先購置食譜上的所有事物。 * If you feel hungry during the diet . dr

6、ink WATER, plenty. At least 2 liters / day. 節(jié)食期間如果感到饑餓請大量喝水。每天最少2L. * The salad in the diet plan is fresh green lettuce salad. 餐單上的色拉是指生菜色拉 * The cod (fish) can be replaced with trout or turbot. 鱈魚可以用 鱒魚 或者大菱鲆代替。 * Natural yogurt is yogurt with NO fruit or sugar. 天然優(yōu)格酸奶是指不加水果和糖的優(yōu)格酸奶 * You can NOT ha

7、ve 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. 餐單上的水果是指任何具有副熱量效應(yīng)的水果 * The tomato is to be eaten raw 番茄要生食 * When there is no food portion specified, you ca

8、n eat as much of it as you want (ex: salad, spinach, celeriac) 餐單中沒有標(biāo)明用量的食物，你可以盡情吃比方：薩拉，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. (7 oz) beef steak + lettuce salad with oil and lemon juice 第1 日 早餐：一杯黑咖啡，一塊方糖 中餐：2個煮雞蛋，一個西紅

9、柿，水煮菠菜 晚餐：1塊牛排200g，生菜加橄欖油和檸檬拌食 Day 2 breakfast 1 cup coffee + 1 cube sugar lunch 1/2 can of ham + 1 serving natural yogurt diner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice 第2 日 早餐：一杯黑咖啡，一塊方糖 中餐：200g低脂火腿，一盒天然酸奶200g 晚餐：1塊牛排200g，生菜加橄欖油其它油也可以和檸檬拌食 Day 3 breakfast 1 cup coffee + 1

10、 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 slice of ham + lettuce salad diner boiled celeriac + 1 tomato + 1 fresh fruit 第3 日: 早餐：一杯黑咖啡，一塊方糖，1片烤面包片 中餐：2個煮雞蛋，1片火腿，生菜沙拉 晚餐：水煮芹菜，一個西紅柿，一個新鮮水果4 Day 4 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 dl. orange ju

11、ice + 1 serving natural yogurt diner 1 hard boiled egg + 1 large grated carrot + 1 pot cottage cheese 第4日 早餐：一杯黑咖啡，一塊方糖，1片烤面包片 中餐：200ml橙汁，200g天然酸奶 晚餐：1個煮雞蛋，一大根胡蘿卜切碎生吃，一塊200g的白干酪 Day 5 breakfast 1 large grated carrot w/ lemon juice lunch 200 g (7 oz) boiled cod w/ lemon juice + 1 teaspoon butter dine

12、r 200 g (7 oz) beef steak + lettuce salad and fresh celeriac 第5日 早餐：一大根胡蘿卜切碎，撒上檸檬汁 中餐：200g熟鱈魚可以用 鱒魚 或者大菱鲆代替，撒上檸檬汁，一勺黃油 晚餐：1塊200g牛排，新鮮的生菜沙拉，新鮮的西芹塊 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 wit

13、h oil and lemon juice 第6 日; 早餐：一杯黑咖啡，一塊方糖，1片烤面包片2 中餐：2個煮雞蛋，一大根切碎胡蘿卜 晚餐：半個雞，生菜沙拉，拌橄欖油其它油也可以，檸檬汁 Day 7 breakfast 1 cup tea, no sugar lunch NOTHING (drink plenty of water, it helps. diner 200 g (7 oz) lamb cutlet + 1 apple 第7日 早餐：一杯茶不加糖 中餐：不吃，喝很多水 晚餐：200g羊肉。一個蘋果 Day 8 breakfast 1 cup coffee + 1 cube su

14、gar lunch 2 hard boiled eggs + boiled spinach + 1 tomato diner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice 第8 日 早餐：一杯黑咖啡，一塊方糖 中餐：2個煮雞蛋，一個西紅柿，水煮菠菜 晚餐：1塊牛排200g，生菜加橄欖油和檸檬拌食 Day 9 breakfast 1 cup coffee + 1 cube sugar lunch 1/2 can of ham + 1 natural yogurt diner 200 g (7 oz) beef s

15、teak + lettuce salad with oil and lemon juice 第9 日 早餐：一杯黑咖啡，一塊方糖 中餐：200g低脂火腿，一盒天然酸奶200g 晚餐：1塊牛排200g，生菜加橄欖油其它油也可以和檸檬拌食 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 f

16、resh fruit 第10日 早餐：一杯黑咖啡，一塊方糖，1片烤面包片 中餐：2個煮雞蛋，200g低脂火腿，生菜沙拉加檸檬汁 晚餐：水煮芹菜，一個西紅柿，一個新鮮水果 Day 11 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 dl. orange juice + 1 serving natural yogurt diner 1 hard boiled egg + 1 large grated carrot + 1 pot of cottage cheese 第11日 早餐：一杯黑咖啡，一塊方糖，1

17、片烤面包片 中餐：200ml橙汁，200g天然酸奶 晚餐：1個煮雞蛋，一大根胡蘿卜切碎生吃，一塊200g的白干酪 Day 12 breakfast 1 large grated carrot w/ lemon juice lunch 200 g (7 oz) boiled cod with lemon juice + 1 teaspoon butter diner 200 g (7 oz) beef steak + lettuce salad with fresh celeriac 第12日 早餐：一大根胡蘿卜切碎，撒上檸檬汁 中餐：200g熟鱈魚可以用 鱒魚 或者大菱鲆代替，撒上檸檬汁，一勺

18、黃油 晚餐：1塊200g牛排，新鮮的生菜沙拉，新鮮的西芹塊 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 250 g (8,8 oz) chicken + lettuce salad w/ oil lemon juice 第13日 早餐：一杯黑咖啡，一塊方糖，1片烤面包片 中餐：2個煮雞蛋，一大根切碎胡蘿卜加檸檬汁 晚餐：250克雞，生菜沙拉，拌橄欖油其它油也可以，

19、檸檬汁 考前須知 * The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions 餐單內(nèi)食物請盡量不要以其他食物代替。如果你不得不以其他食物代替，請遵循以下建議： * 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 !) 沙

20、拉：生菜不限量！ * spinach: doesnt really matter how much you eat. I (could) eat 200-300 grams (7-10 oz) 菠菜：依然不限量 * celeriac is the white round part of the celery root. If you cant find it, try celery. 塊根芹是一種白色圓形的芹菜根。找不到就用芹菜代替。 * oil I used sunflower oil. But it really doesnt matter, you wont consume TONES of it! So you may use any type of oil. 油我用葵花油。其他油也可以，因?yàn)槟悴粫罅渴秤糜?，所以任何油都可以使用?* tea herbal tea is fine. 茶最好是藥草茶 * coffee try decaf if caffeine bothers you. Only one! Can NOT be replaced with something else. 咖啡如果你不適應(yīng)咖啡因，可以用無咖啡因咖啡代替。但不能用其他東西取代咖啡！ * lamb is lamb, nothing else. I