營養學專家分享14天瘦身成功7大飲食秘訣

<b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">一天只攝取1,600大卡熱量</b><br /> *******************************************************************<span style="display: none;"> </span>************<br /> 1600大卡算多了吧?! 我一天只攝取1000卡也頂多只能算是維持呢!! <img alt="" height="37" src="http://forum.fashionguide.com.tw/ckeditor/plugins/smiley/images/fg/fgicon_34.gif" title="" width="40" />

<span style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">吃全穀類食物還有助於消除腹部脂肪。杜夫大學研究顯示，每天吃三份以上全穀類，又少吃精製穀物食品的人腰部脂肪要比他人少10％。這又是一個不用害怕碳水化合物的證據。<br /> <br /> 所以如果要減掉腹部脂肪，就因該多攝取全穀類囉~</span><br />  

<b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">3.一天最少吃80公克蛋白質<br /> 通常都會吃超過這個的量吧！<br /> 一客豬排就超量了</b><br /> <br />  

<br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">6.選擇全穀類食物<br /> <br /> 這外食族很難做到ㄟ<br /> 因為公司附近根本沒有這類選擇</b>

<span style="font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; letter-spacing: 0.75px; line-height: 23.204349517822266px; background-color: rgb(255, 255, 255);">找出最適合自己的方法並持之以恆這是很重要<br /> 除了飲食以外運動也要執行才可以</span>

目前做到這兩項而已，哈哈<br /> 要再多加油<br /> 我是還有運動啦<br /> 所以吃的方面如果多吃就會把它消耗掉<br style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px" /> <br style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px" /> <b style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px">5.減少添加糖</b><br style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px" /> <br style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px" /> <b style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px">7.戒除酒類</b><br style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px" /> <br style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px" /> <b style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px">如何維持</b><br style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px" /> <span style="font-size: 16px; font-family: arial, STHeiti, pmingliu, sans-serif; color: rgb(0,0,0); line-height: 23.2px">等瘦下來後，妳會對纖細的自己感到自豪，並希望能一直保持下去。上述七點請找出最適合妳的方法並持之以恆。到後來妳就會同意好好照顧自己一點也不辛苦，而是充滿愉悅的事。</span>

<b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">一天只攝取1,600大卡熱量<br /> <br /> 這個真的做不到<br /> 太難了<br /> 因為我是外食族</b>

對我來說覺得有點難做到<br /> 難怪老是減肥失敗<br /> 而且我常常三分鐘熱度<br /> 所以要持之以恆更是難阿

<blockquote style="border-left: #999 2px solid; margin: 1em 3em; padding-left: 1em; color: #999">VISAF 的話: <br />   <h1 class="headline" style="margin: 0px 0px 10px; padding: 0px; font-size: 25px; font-weight: bold; font-family: arial, STHeiti, pmingliu, sans-serif; line-height: 33.169498443603516px; color: rgb(0, 0, 0);">營養學專家分享14天瘦身成功7大飲食秘訣</h1> <br /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">1.一天只攝取1,600大卡熱量</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">2.少量多餐 — 每次隔3到4小時</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">3.一天最少吃80公克蛋白質</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">基本原理如下：肌肉愈多，消耗的卡路里愈多，就</span><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">4.以及25公克纖維</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">還需要一杯水，這樣妳就不用擔心消化不良。早、中、晚餐各吃7公克，然後每次點心則吃2~3公克。最佳選擇像是覆盆子（每杯有8公克）、朝鮮薊心（每顆7公克）及豆類（1/4杯有15公克）。</span><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">5.減少添加糖</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">6.選擇全穀類食物</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">吃全穀類食物還有助於消除腹部脂肪。杜夫大學研究顯示，每天吃三份以上全穀類，又少吃精製穀物食品的人腰部脂肪要比他人少10％。這又是一個不用害怕碳水化合物的證據。</span><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">7.戒除酒類</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">如何維持</b><br style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">等瘦下來後，妳會對纖細的自己感到自豪，並希望能一直保持下去。上述七點請找出最適合妳的方法並持之以恆。到後來妳就會同意好好照顧自己一點也不辛苦，而是充滿愉悅的事。<br /> ==<br /> 一起GO</span><br />  </blockquote> 看似簡單的飲食秘訣<br /> 但好像也是蠻困難的<br /> 除了戒除酒類對我來說輕而易舉外(我很少喝酒)....<br /> 其他的...唉<br />  

感謝版主的分享喔 我是知道每天所攝取的熱量要低於所代謝的熱量 所以我都會盡量在熱量的攝取上做控制啊 盡量多吃全穀類的食物啊 但是我都是吃半糖或是低糖的啊 想說糖分吃多了不大好啊

<b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">1.一天只攝取1,600大卡熱量</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(85, 85, 85); font-family: arial, 新細明體; font-size: 15px; letter-spacing: 0.75px; line-height: 22px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">2.少量多餐 — 每次隔3到4小時</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(85, 85, 85); font-family: arial, 新細明體; font-size: 15px; letter-spacing: 0.75px; line-height: 22px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">3.一天最少吃80公克蛋白質</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">4.以及25公克纖維</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">5.減少添加糖</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">6.選擇全穀類食物</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">7.戒除酒類<br /> <br /> 目前應該只有2.5.7有做到<br /> 期它努力中囉!!<br /> 希望我也能瘦身成功</b><br />  

我覺得喝酒<br /> 是最不可能可以瘦身的<br /> 所以，酒還是少飲吧<br /> 不然這樣子，傷身又傷胃<br /> 還是正常作息<br /> 比較容易達到瘦身效果囉

重點就是少吃多動啦<br />但如果能夠運動<br />其實就不用吃的這麼痛苦了<br />大家都開始動起來吧

<strong style="color: rgb(85, 85, 85); font-family: arial, 新細明體; font-size: 15.555556297302246px; letter-spacing: 0.7500000596046448px; line-height: 22px;"><font color="#000000" size="3">一天只攝取1,600大卡熱量 真的很少也 <br /> <br /> 就算其他的沒跟著吃 這麼少的熱量不瘦也難 好不好</font></strong>

看起來是很容易達成的飲食秘訣，不過難的是堅持下去的毅力，有時假日或某些期間聚會多，一聚餐就超量了。

<span style="font-size:12px;"><b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">25公克纖維</b></span><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <span style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;"><span style="font-size:12px;">還需要一杯水，這樣妳就不用擔心消化不良。早、中、晚餐各吃7公克<br /> ------------<br /> 這個部份是我比較不會去注意到的，因為纖維質除非有註明，要不然我也不知要從何知道有幾克。</span></span>

<b style="color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">1.一天只攝取1,600大卡熱量<br /> <br /> 熱量的計算對我來說是件很頭痛的事<br /> 感覺都算不準<br /> 越算吃越多<br /> 超可怕的~~~</b><br />  

是的,最近我有感覺到吃太飽,有影響到脖子酸酸很不舒服,<br /> 才知道,就快點運動,真的很傷身體,還是要注意

吃美食要這樣控制卡路里實在是太為難了~~~

<b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">1.一天只攝取1,600大卡熱量~~~都在這之下</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(85, 85, 85); font-family: arial, 新細明體; font-size: 15px; letter-spacing: 0.75px; line-height: 22px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">2.少量多餐 — 每次隔3到4小時~~~三餐定時定量</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="color: rgb(85, 85, 85); font-family: arial, 新細明體; font-size: 15px; letter-spacing: 0.75px; line-height: 22px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">3.一天最少吃80公克蛋白質~~隨便就超過</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">4.以及25公克纖維~~都有吃到</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">5.減少添加糖~~~很少吃糖都吃天然的原汁原味</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">6.選擇全穀類食物~~~沒有再吃</b><br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <br style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;" /> <b style="letter-spacing: 0.75px; color: rgb(0, 0, 0); font-family: arial, STHeiti, pmingliu, sans-serif; font-size: 16px; line-height: 23.204349517822266px;">7.戒除酒類~~~沒有再喝<br /> <br /> 但還是一樣胖起來~~不準</b>