吐血奉献：Body for Life (男女适用)

curiosity2009

吐血奉献：Body for Life (男女适用)

每个人不论男女，不分年龄，都应该尝试一次Body  for  Life的转变，体会一下坚持锻炼，健康饮食给身体带来的惊喜变化。我自己曾今参加过一次这个program，我同事和朋友有的每年或隔一年参加一次，减肥健美效果十分显著，更重要的是养成一个良好的锻炼和饮食习惯。有一本叫Body  for  Life 的书，社区的图书馆应该可以借到。高中男孩子为了练六块腹肌，都会读这本书。我家里也有一本，自己读过，对里面的饮食做过认真的研究。锻炼是个人的喜好，我这里主要说说稍微调整一下饮食习惯，可以make big difference. 这里不是提倡节食，而是合理搭配均衡饮食。

1.        少吃多餐
不要暴吃暴饮。主餐不要吃太饱，点心水果之类不要和正餐一起吃。比如早中餐之间吃一瓶yogurt，中晚餐之间吃水果。
2.        饮料
水最好； 果汁含维生素，但糖分多多热量高；苏打饮料属垃圾最好与它说bye bye.

3.        减少碳水化合物的分量，增加优质蛋白的分量。
中国的饮食习惯是以谷类为主的，白米饭，精面粉主要是碳水化合物，消耗不了就转化成脂肪储存在体内。要控制体重，首先要适当减少米饭面食的分量。
用粗粮代替精粮，品种多样化： 燕麦，玉米，红薯，糙米，杂米。小米，全麦面粉 等等。光吃糙米口感不太好，一比一的糙米和白米用电饭锅设在brown rice 那一档，煮出来的饭很好吃。

4.        增加优质蛋白的分量。
鸡，鱼类,  蛋类，里脊肉，豆腐豆制品
鸡可以扒掉皮后烹调；每两个鸡蛋可以去掉一个蛋黄；里脊肉据说归为白肉一类，我家里只买这种瘦肉，比一般的瘦肉更好吃，肉片或肉饼汤都很嫩，不打渣。
用鸡或排骨做汤时，可等汤冷后放入冰箱冷却，除掉表面的肥油。

尽可能多吃白肉，少吃红肉。

5.        少吃油炸食品和加工过的食品，烹调尽可能蒸和煮。

6.        多吃蔬菜类

7.        晚上8点以后不吃东西

如果一口都不想少吃，就采用上面的方式，不失口福，又可以控制体重。最好是按照program 做一轮，将体重减下来，再维持。我这是偷懒和篡改的做法，参照Recipe of Body for Life 效果更好。

curiosity2009

Body for Life is a 12-week nutrition and exercise program, and also an annual physique transformation competition. Body for Life makes use of principles that have been widely known in bodybuilding. Its differences are in the way it has been packaged and marketed so as to appeal to consumers and be understood by the public. It supports an extensive ancillary industry of gyms, nutritionists and personal trainers.
详细参考
http://en.wikipedia.org/wiki/Body_for_Life#External_links

Recipe of Body for Life
Another key aspect of BFL is consuming a diet that is low enough in caloric intake to cause fat loss, while providing enough calories and protein to build muscle and cardiovascular endurance. In addition, BFL attempts to make choosing portion sizes and food as easy as possible to avoid overcomplication. The major aspects of the diet program include:
•        Eating 6 smaller meals per day instead of the standard 3 large meals. BFL (along with some dietary experts) maintain that eating smaller, more frequent meals throughout the day will boost the body's metabolism, causing it to burn fat faster.
•        Eating one "portion" of carbohydrates and one "portion" of protein at each meal. To keep determining portion sizes simple, BFL suggests that one "portion" of carbohydrates should equal a potato or ball of rice roughly equal to the size of the person's clenched fist. Additionally, one "portion" of protein would roughly equal a piece of meat the size of the person's palm and as thick as a deck of cards.
•        Consuming vegetables with at least two meals per day.
•        Taking a good multi-vitamin.
•        Limiting consumption of butter, cheese, mayonnaise, alcoholic beverages, and high fat salad dressings.
•        Allowance of one "free day" each week. A free day is one day a week in which the person is allowed to make dietary choices that do not correspond with the BFL eating program. Although this should not be a day to binge eat junk food, BFL encourages people to eat whatever foods or desserts they desire on this day. According to Bill Phillips, this allows the body to avoid the Starvation response and gives the dieter a chance to avoid cheating since they know they simply have to wait until their free day to have what they crave.
Body for Life also encourages people to eat mostly lean meats like chicken, fish, and turkey, as well as tofu. Carbohydrates that are multi-grain and unrefined are also encouraged. Bill Phillips encourages people to adopt this eating program as a lifestyle, and not as a temporary diet. Although the amount of protein eaten should be enough for some people to build good muscle mass, some observe that high-protein shakes and meal bars should be consumed to increase protein intake.

天地

感谢奉献，吐血不要

天地

"做一轮“是多久周期？

curiosity2009

天地 发表于 2012-5-5 11:03
"做一轮“是多久周期？

12-week

详细看二楼

Bencat

君遥

可以考虑来个减肥度假1月,1天1个馒头.

源济

全面的营养，充足的睡眠，适当的锻炼。

passer

"里脊肉据说归为白肉一类"?   不靠谱吧？  

白肉怎么定义？

silicon_beaver

--- 用鸡或排骨做汤时，可等汤冷后放入冰箱冷却，除掉表面的肥油。 My LD does well. No worry.
--- 每两个鸡蛋可以去掉一个蛋黄；Neither. One to my son, another to my daughter. I take rest.  
--- 水最好； 果汁含维生素，但糖分多多热量高；苏打饮料属垃圾最好与它说bye bye. I drink water only; boy, girl and LD 果汁 only; No 苏打饮料 in my house, period.   

silicon_beaver

passer 发表于 2012-5-5 09:52 "里脊肉据说归为白肉一类"? 不靠谱吧？ 白肉怎么定义？

美研究人员： 吃红肉患肾癌风险高

(read post#1, #2 please)

atrader

这个试过。主要是不吃油，脂肪。鱼，鸡肉（猪牛不吃）一定要水煮，素菜也是。淀粉少用。我就是这样3个月内把200磅变为165磅的。减肥过程中，少锻炼。锻炼能平衡体重。减重之后再逐渐锻炼，恢复肌肉部分（+10磅），恢复正常食物。不过在上班的情况下肩持不了多久， 我是辞了在家瘦人的。据说失恋也能瘦人，还没有试过。

curiosity2009

atrader 发表于 2012-5-5 16:01
这个试过。主要是不吃油，脂肪。鱼，鸡肉（猪牛不吃）一定要水煮，素菜也是。淀粉少用。我就是这样3个月内把 ...

很有毅力
有些老外有体重问题的两轮下来完全变了一个人。 他们都是一边锻炼（健美操，跑步+ strength 训练），一边控制饮食。特别是高蛋白。这样失去的是脂肪，同时build up 肌肉。

一般没有很大体重问题的只是是自己变得更健康，更fit.

dbshjb

好奇MM的确是吐血奉献，我想这一定是她自己的深刻的体会，不仅仅是从书本中学来的。每一条都很重要。

我个人的体会是晚餐何时吃，如何吃，吃多少对减肥和保持体重尤为重要。晚餐应早吃，少吃，吃稀。晚餐要在睡前三到四小时用，吃半饱或八分饱，不要吃干的，喝粥，青菜，最好少吃肉。白天可多补充营养，吃的可随便些。这样做的道理是，白天一直在活动，容易消耗能量，而晚上进的多，出的少，如不能消耗掉，就在睡眠中留在身体里了。

silicon_beaver

dbshjb 发表于 2012-5-5 18:32
好奇MM的确是吐血奉献，我想这一定是她自己的深刻的体会，不仅仅是从书本中学来的。每一条都很重要。

我 ...

--- 我个人的体会是晚餐何时吃，如何吃，吃多少对减肥和保持体重尤为重要。

eng, my girl and LD should read this. They violate this often.   

curiosity2009

silicon_beaver 发表于 2012-5-6 00:25
--- 我个人的体会是晚餐何时吃，如何吃，吃多少对减肥和保持体重尤为重要。

eng, my girl and LD shou ...

rule #1: follow LD
rule #2: follow #1

You should not violate the rules

6th-Sense

curiosity2009 发表于 2012-5-5 10:39
吐血奉献：Body for Life (男女适用)

每个人不论男女，不分年龄，都应该尝试一次Body  for  Life的转变， ...

已经抄送LP审阅。。。希望老婆每月能减掉5斤。。。

hotday

多吃wild caught海鲜，少吃肉。多吃berry。。。。

福多多

马无夜草不肥。。。

柳言

有些人，怎么吃都不怕肥，有些人吃一点都减不了。

多吃青菜水果鱼类，也要吃肉（红白都吃），淀粉质少吃，要得话也是粗粮好。