Aç kalmadan kalıcı kilo verdiren diyet listesi! - Vatan - Limmonata.com

Marmara Üniversitesi Sağlık Bilimleri Fakültesi Beslenme ve Diyetetik Bölüm Başkanı Doç. Dr. Esra Güneş, her besin grubundan yiyecek içeren, kalıcı kilo vermenizi sağlayacak 1400 kalorilik örnek diyet listesi hazırladı
1.GÜN
SABAH (08.30)
* 2 parça peynir (60 gr)
* 7-8 zeytin
* 1 tatlı kaşığı acuka sos
* Söğüş salata
* 2 dilim tam tahıllı ekmek (50 gr)
ÖĞLE (12.00)
* 90 gr et içeren sebzeli tavuk sote
* 3-4 yemek kaşığı sade makarna
* Salata
* 1 çay bardağı yoğurt
İKİNDİ (16.00)
* 1 su bardağı ayran
* 1 küçük boy peynirli tost
AKŞAM (19.30)
* 1 küçük kase mercimek çorbası
* 5-6 çorba kaşığı kıymalı pazı yemeği
* Salata
* 1 su bardağı yoğurt
* 1 dilim tam tahıllı ekmek
GECE (22.30)
* 10-12 adet kavrulmamış fındık-badem
* 1 şeftali
———————–
2. GÜN
SABAH (08.30)
* 1 parça peynir (30 gr)
* 1 yumurta
* 7-8 zeytin
* Salata
* 2 dilim tam tahıllı ekmek
ÖĞLE (12.00)
* 4-5 çorba kaşığı (30 gr etli) nohut
* 3-4 çorba kaşığı şehriyeli bulgur pilavı
* Salata
* 1 kase cacık
İKİNDİ (16.00)
* 1 küçük boy muz
* 1 su bardağı süt / yoğurt
AKŞAM (19.30)
* 2 orta boy kıymalı kabak dolma
* 1 dilim tam tahıllı ekmek
* Salata
* 1 çay bardağı yoğurt
GECE (22.30)
* 2 ince galeta
* 1 parça kaşar peyniri (30 gr)
———————
3. GÜN
SABAH (08.30)
* 2 adet yumurta ile menemen
* 2-3 adet zeytin
* Salata
* 2 adet tam tahıllı ekmek (50 gr)
ÖĞLE (12.00)
* 3 ızgara köfte (90 gr)
* 3-4 çorba kaşığı domates soslu makarna
* 3-4 çorba kaşığı zeytinyağlı semizotu
* Salata
* 1 çay bardağı yoğurt
İKİNDİ (16.00)
* 2 ince galeta
* 1 çay bardağı kefir
* 1 orta boy elma
AKŞAM (19.30)
* 5-6 yemek kaşığı (60 gr etli) taze fasulye yemeği
* 3 çorba kaşığı şehriyeli pirinç pilavı
* Salata
* 1 çay bardağı yoğurt
GECE (22.30)
* 1 ceviz içi
* 1 kuru incir
—————-
4. GÜN
SABAH: (08.30)
* 2 adet küçük boy tam tahıl unundan yapılmış az yağlı poğaça
* 2 parça peynir (60 gr)
* 2-3 adet zeytin
* Salata
ÖĞLE (12.30)
* 5-6 çorba kaşığı erişte
* 4-5 çorba kaşığı kıymalı yeşil mercimek yemeği
* Salata
* 1 çay bardağı yoğurt
İKİNDİ (16.00)
* 5-6 adet kavrulmamış fındık
* 1 su bardağı yoğurt
* 1 orta boy armut
AKŞAM
* 4-5 yemek kaşığı fırında patlıcan musakka
* 3 çorba kaşığı sebzeli bulgur pilavı
SALATA
* 1 çay bardağı yoğurt
GECE (22.30)
* 10-12 kavrulmamış badem
* 2 orta boy taze kayısı
NOT: Listeniz bitince başa dönün. Sebze ve kurubaklagil yemeklerini çeşitlendirmeniz mümkün. Örneğin yeşil mercimek yerine kuru fasulye, patlıcan musakka yerine taze fasulye tercih edebilirsiniz.
BU KURALLARI AKLINIZDAN ÇIKARMAYIN
* İsterseniz salatalara 1 tatlı kaşığı yağ ilave edebilirsiniz.
* Kuşbaşı et ya da kıyma konulan yemeklere yağ eklemeyin.
* Yağ konulan yemeklerde yağı kavurmayın, yemek piştikten sonra üzerine ilave edin.
* Öğünlerin arasının 3-4 saat olmasına dikkat edin.
* Gün içinde 8-10 bardak su içmeyi ihmal etmeyin.
* Şeker ve şekerli yiyeceklerden, bal, reçel ve pekmezden, gereğinden fazla meyveden, beyaz undan yapılan ekmek, simit, poğaça ve börek gibi yiyeceklerden kaçının. Bu tür yiyecekleri tüketmek istiyorsanız nadiren ve çok az miktarda tercih edin.
YİYECEK DEĞİŞİMLERİ
* 1 dilim ekmek (25 gr) yerine 1 kase kremasız çorba, 3 kaşık bulgur pilavı tercih edebilirsiniz.
* 2 adet köfte (60 gr) yerine 1 avuç içi büyüklüğünde (60 gr) biftek ya da derisiz tavuk (60 gr) yiyebilirsiniz.
Türkiye'den ve Dünya’dan son dakika haberler, köşe yazıları, magazinden siyasete, spordan seyahate bütün konuların tek adresi http://gazetevatan.com ; Gazetevatan.com haber içerikleri izin alınmadan, kaynak gösterilerek dahi iktibas edilemez, kanuna aykırı ve izinsiz olarak kopyalanamaz, başka yerde yayınlanamaz.

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