【減肥大作戰】半生酮飲食+168斷食法 YouTuber減肥照吃雞髀11日減11磅【附餐單】
發布時間: 2021/07/16 10:26
▲ 佛系減肥法,11日減11磅
減肥最難熬的是要戒口。本港一名YouTuber最近用半生酮飲食法及168斷食法,減肥期間照吃炸雞髀等炸物,一個半星期(約11天)已減去11磅,到底有何秘訣?
YouTuber Manson拍片表示,以前也試過減肥,有時會減掉1至2磅,惟最終花了5個月,體重不跌反升,看不見成效。至最近,他再嘗試減肥,配合運動、補充品、營養師建議的餐單,結果明顯瘦了,一個半星期由75.5公斤(約166磅)減至70.2公斤(約155磅),減去胃腩,回復「V臉」,重現鎖骨。
減肥前,Manson向註冊營養師Jim Lau了解自己的身體狀況。營養師指,身高1.7米的Manson約重166磅,BMI(身高體重指數)數值較高,屬於超重,體脂為24.1公斤。Manson表示,平日用膳會加3茶匙辣椒油,吃西多士也會加大量糖。以前為了減肥,即使晚上不吃澱粉質食物、晚上長期不吃東西也瘦不了。營養師則建議,是次將進食時間限制在4至6小時內,不用戒油鹽糖。整體飲食習慣調整如下:
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/click01_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/A01_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/A02_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/A03_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/B01_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/B02_manson_600.png)
營養師為他度身製訂減肥餐單,Manson坦言,起初花了一個多星期適應,雖沒100%遵從,但期間他戒吃零食,包括朱古力、糖果。飲品方面,他也沒喝可樂,已戒掉手搖飲品,但曾忍不住喝了兩杯凍檸茶,並吃了兩包點心麵。除了控制飲食,他每星期會游泳2次。
Manson表示,每天喝檸檬水時不會感到特別肚餓,不斷喝水,反而有飽肚感。減肥最困難的是要外出應酬,選擇食物時需要朋友體諒。期間曾有朋友約他去吃自助餐,他只選擇吃海鮮,吃至六成飽就罷了。
點擊圖片看Manson的減肥餐單及過程:
1) 5日營養餐
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/click02_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D1_beef_noodles_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D2_pork_chicken_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D3_chicken_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D3_fried_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D3_chicken2_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D4_chicken_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D5_noodles_600.png)
營養餐餐單例子
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/click03_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/C01_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/C02_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/C03_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/C04_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/C05_manson_600.png)
2) 3日果汁餐
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/click04_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/k01_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD1_pot2_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD1_chicken_fish_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD3_pot_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD2_pot2_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD1_pot_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD2_chicken_fish_egg_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD3_fish1_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/juiceD3_fish3_600.png)
果汁餐餐單例子
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/click05_600.jpg)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D01_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D02_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/D03_manson_600.png)
![](https://static04.hket.com/res/v3/image/content/3005000/3006479/topick_health_2_600.jpg)
同場加映:【活得健康啲】黎芷珊生酮飲食38碼變34碼 每天早餐吃煙三文魚芝士奄列
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