Tim Ferris Diet, kwanaki 7, -2 kg

Rashin nauyi har zuwa kilogiram 2 cikin kwanaki 7.

Matsakaicin abun cikin kalori na yau da kullun shine 1100 Kcal.

Kamar yadda kuka sani, yawancin hanyoyin rage kiba suna ƙarfafa mu mu bar abincin da muke so ko kusan yunwa gaba ɗaya. Abin ban sha'awa ga wannan shine abincin da Tim Ferris (marubucin Ba'amurke, mai magana da guru na kiwon lafiya, wanda aka fi sani da Timothawus) ya haɓaka. Wannan keɓaɓɓen kuma ingantaccen abincin na tsawon rai baya buƙatar rashi abinci daga gare mu, amma yana taimaka mana rage nauyi tare da sauƙi da ta'aziyya. Littafin mai shafi 700 na Ferris “Jiki a cikin Awanni Hudu” ya bayyana mabuɗan mahimmancin aikin jiki: abinci mara ƙarancin kuzari ko ƙananan abinci mai ƙarin kuzari, kari, motsa jiki na kettlebell, gyaran sakamako.

Tim Ferris Abubuwan Bukatar Abinci

Ferris yana ba da shawarar barin kirga adadin kuzari. A cewarsa, ƙarfin kuzarin samfuran da ake amfani da su na iya bambanta sosai da adadin kuzarin da jiki ke sha, don haka bai kamata a ɗaure ku da alamar farko ba. Madadin haka, marubucin ya ɗaga mahimmancin ma'aunin glycemic (GI).

Babban ka'idojin abincin Tim Ferris shine cin abinci, ƙididdigar glycemic ɗin sa mai sauƙi kamar yadda zai yiwu. Tabbas, ya dace da wannan koyaushe yana da teburin GI a hannu. Amma, idan ba za ku iya ba ko ba ku so yin wannan, kula da mahimman shawarwari game da zaɓin abinci.

Kuna buƙatar barin carbohydrates "fari" ko aƙalla iyakance adadin su a cikin abincin ku gwargwadon yiwuwa. Banda sun hada da sukari da duk abincin da ke dauke da sukari, taliya, farar shinkafa da launin ruwan kasa, ko wanne irin burodi, cornflakes, dankali da duk kayan da aka yi da ita. Bugu da ƙari, Ferris yana ƙarfafa mantawa game da duk abubuwan sha masu sukari masu yawa, da kuma 'ya'yan itatuwa masu zaki.

Duk wannan yana buƙatar maye gurbinsa tare da jita -jita daban -daban da salads na kayan lambu. Ana ba da shawarar yin kaji da kifi tushen furotin mai lafiya, wanda yakamata ya wadatar a cikin abinci. Hakanan zaka iya cin jan nama, amma ba sau da yawa.

Yana da matukar mahimmanci kada a cika cin abinci. Gwada ƙoƙarin shiga cikin al'adar barin teburin tare da ɗan jin yunwa, amma ba tare da nauyi ba. Ferris ta ba da shawara game da cin abinci da yamma bayan 18 na yamma. Idan kun kwanta da latti sosai, zaku iya canza abincin dare. Amma kada ya wuce fiye da awanni 3-4 kafin hutun dare. Gwada cin abinci kashi-kashi. Mafi kyawun adadin abinci shine 4 ko 5.

Mai haɓaka abincin yana kira ga abinci mai ɗimbin yawa. Zaɓi jita -jita masu ƙarancin GI uku zuwa huɗu kuma ku sanya su tushen menu. Marubucin hanyar ya lura cewa shi kansa sau da yawa yana amfani da wake, bishiyar asparagus, ƙirjin kaji. Ba lallai bane a kwafa wannan jerin. Amma yana da kyawawa cewa abincin ya haɗa da: kaji, kifi (amma ba ja), naman sa, legumes (lentils, wake, peas), ƙwai kaza (musamman sunadarin su), broccoli, farin kabeji, kowane kayan lambu, alayyafo da ganye daban -daban, kimci. Ferris yana ba da shawarar yin menu ba daga kayan lambu da aka shigo da su ba, amma daga waɗanda ke girma a cikin latitudes ɗin ku. A cikin wannan yana da goyan bayan masana abinci da likitoci da yawa. Tim Ferris yana riƙe da cucumbers, tumatir, albasa, bishiyar asparagus, letas, farin kabeji, broccoli cikin girma. Gwada kada ku ci 'ya'yan itatuwa, sun ƙunshi sukari da glucose mai yawa. Ana iya maye gurbin 'ya'yan itatuwa don tumatir da avocados.

Abinda kawai marubucin abincin ya ba da shawara don sarrafawa shine abun cikin kalori na ruwa. Amma wannan bai kamata ya ba ku babbar matsala ba. Kawai, banda ambaton ruwan ɗumi mai ɗumi, kuna buƙatar faɗi ba ga madara da ruwan da aka kunshi ba. Idan kana son shan wani abu daga barasa, Ferris ya ba da shawarar neman busasshen jan giya, amma ba shi da kyau a sha fiye da gilashin wannan abin sha a rana. An haramta giya sosai. Kuna iya, har ma kuna buƙatar sha, tsaftataccen ruwan sha mai ƙarancin ruwa a cikin adadi mara iyaka. Hakanan an yarda ya cinye baƙi ko koren shayi ba tare da sukari ba, kofi tare da kirfa.

Kyakkyawan kari da ke sa abincin Ferris ya fi kyau shi ne cewa sau ɗaya a mako yana halatta a sami "ranar binge". A wannan rana, zaku iya ci ku sha gaba ɗaya komai (har ma samfuran da aka haramta a cikin abinci) kuma a kowane adadi. Af, da yawa nutritionists sukar wannan cin abinci hali. Tim Ferris ya nace akan fa'idodin wannan fashe na adadin kuzari don haɓaka metabolism. Sake mayar da martani daga mutanen da ke aiki da wannan fasaha sun tabbatar da cewa nauyi baya karuwa bayan rana mai ban mamaki.

Ku ci karin kumallo a farkon mintuna 30-60 bayan farkawa. Karin kumallo, a cewar Ferris, ya ƙunshi ƙwai biyu ko uku da furotin. Don soya abinci, yana da kyau a yi amfani da man goro na macadamia ko man zaitun. Yana da amfani don ɗaukar ƙarin bitamin, amma kada su ƙunshi ƙarfe mai yawa. Gabaɗaya, Ferris a cikin littafinsa yana ba da shawarar yin amfani da kari da bitamin daban -daban. Dangane da sake dubawa, idan kun bi duk shawarwarin marubucin, zai kashe kyawawan dinari. Wasu suna jayayya cewa kari biyu za su wadatar. Musamman, muna magana ne game da allunan tafarnuwa da koren shayi. Kai da kanka za ku yanke shawara ko za ku yi amfani da ƙarin kari da waɗanne.

Ayyukan motsa jiki yayin bin abincin Tim Ferris yana ƙarfafawa. Kasance mai aiki yadda ya kamata. Marubucin abincin abincin da kansa shine mai son horar da nauyin nauyi. Kuma har ma don jima'i mai kyau, yana ba da shawara a ɗora wa nauyin nauyin fam sau biyu a mako (yi swings da shi). Mai haɓaka hanyar ya kira wannan aikin mafi kyau don rasa nauyi da yin famfo mai latsawa. Idan ba ƙarfin horo ba ne a gare ku, zaku iya zaɓar wasu nau'ikan motsa jiki (misali, yin wasan motsa jiki, iyo, ko keken keke). Babban abu shine cewa horon yana da ƙarfi da isa na yau da kullun. Wannan a bayyane zai hanzarta fara sakamakon asarar nauyi.

Kuna iya kammala abincin ko gabatar da ƙarin sha'awa cikin menu a kowane lokaci. Adadin asarar nauyi na mutum ne kuma ya dogara da halaye na jiki da nauyin farko. Dangane da bita, yawanci yakan ɗauki kilo 1,5-2 a mako.

Tim Ferris Abincin Abinci

Tim Ferris Abincin Abincin Misali

Tim Ferris contraindications na abinci

• Ba a ba da shawarar komawa zuwa abincin Tim Ferris don gyambon ciki, ciwon ciki, ciwon sukari, cututtukan hanji, cututtukan rayuwa, cututtukan zuciya da ƙazantar da cututtuka na yau da kullun.
• A dabi'a, bai kamata ku ci abinci lokacin ciki da shayarwa ba, yara da mutanen shekaru.

Vira'idodin abincin Tim Ferris

1. A kan abincin Tim Ferris, baku buƙatar yunwa, kuna iya cin abinci mai gamsarwa kuma har yanzu ku rage kiba.
2. Ba kamar sauran ƙananan hanyoyin rage nauyi ba, wannan yana ba ku damar shirya ranar hutawa a mako, sabili da haka yana da sauƙi don jurewa a hankali da jiki. Yana da sauƙin sauƙin “yarda” da kanku cewa zaku iya amfani da abincin da kuka fi so a cikin fewan kwanaki kaɗan fiye da fahimtar cewa kuna buƙatar mantawa da shi har tsawon tsawon abincin.
3. Hakanan, mutane da yawa sun yaudare da gaskiyar cewa Ferris baya kira don barin giya gaba ɗaya kuma baya ganin wani abu ba daidai ba tare da shan gilashin giya a rana.
4. Wannan abincin ya dace da mutanen da ke jagorantar rayuwa da wasa. Tsokokinmu suna buƙatar furotin, kuma a cikin hanyar Ferris, idan kuna yin menu mai ma'ana, ya isa.

Rashin dacewar abincin Tim Ferris

Saboda yankewar abinci mai dauke da sinadarin carbohydrates akan abincin Tim Ferris, alamun hypoglycemia (low glucose na jini) na iya faruwa: rauni, jiri, jiri, rashin damuwa, da sauransu, wannan na iya haifar da rikicewar abinci da komawa zuwa babban -abin cin abinci.

Sake aikawa da Tim Ferris Diet

Wannan tsarin hasara mai nauyi bashi da cikakkun lokutan ajiyayyu na yin biyayya. Tim Ferris da kansa yana baka shawara ka kiyaye dokokinta a duk rayuwarka, idan yanayinka ba shine dalilin damuwa ba.