Thực đơn giảm cân 1 tuần giảm 6kg cho chị em đây

Thừa cân gây ra nhiều vấn đề sức khỏe, từ tim mạch đến xương khớp. Giảm cân không chỉ để đẹp mà còn để khỏe mạnh và tự tin hơn! 

Cùng tham khảo thực đơn giảm cân 1 tuần giảm 6kg ngay nhé!

Ngày 1: Yến mạch + việt quất + hạnh nhân, salad ức gà, cá hồi + cơm gạo lứt + rau củ.

Ngày 2: Trứng luộc + bánh mì nguyên cám, soup đậu đỏ + rau củ, đậu hủ chiên + rau củ hấp.

Ngày 3: Yến mạch + sữa chua + trái cây, sandwich ức gà/cá, mì rau củ sốt thịt bằm.

Ngày 4: Trứng chiên + rau củ, salad + hummus + sandwich, đùi gà nướng + cơm gạo lứt + rau củ.

Ngày 5: Bánh kếp yến mạch + trái cây, sandwich bơ đậu phộng + trái cây, cá ngừ sốt cà chua + cơm gạo lứt + rau củ.

Ngày 6: Granola + sữa chua + trái cây, salad tôm, bún gạo lứt + thịt bò + rau củ.

Ngày 7: Bánh mì nguyên cám + bơ đậu phộng + trái cây, salad trứng + khoai lang, cá hồi + cơm gạo lứt + rau củ.

Nguyên tắc:

• Ưu tiên rau xanh, trái cây tươi.
• Hạn chế đồ ăn nhiều cholesterol, chất béo.
• Chọn thịt trắng thay cho thịt đỏ.
• Nấu ăn đơn giản: luộc, hấp, nấu canh.
• Uống đủ nước, ăn chậm nhai kỹ.
• Không bỏ bữa sáng, kết hợp tập thể dục.
• Kiên trì và tham khảo ý kiến bác sĩ nếu cần.

Lưu ý: Đây là chế độ giảm cân khắc nghiệt, chỉ nên áp dụng trong tuần đầu tiên. Sau đó, hãy giảm mục tiêu và bổ sung đủ chất dinh dưỡng nhé!

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