Có rất nhiều cách để giảm cân nhanh chóng, hầu hết các phương pháp đó đều khiến cho bạn bị cơn đói hành hạ và cảm giác thật không dễ chịu chút nào cả. Dĩ nhiên, hầu hết các phương pháp đó đều không giúp bạn đạt được hiệu quả vì bạn sẽ nhanh chóng bỏ cuộc trước khi giảm được những gram khối lượng đầu tiên.
Hôm nay, chúng tôi sẽ bật mí bí quyết giảm cân thật dễ dàng chỉ cần qua 3 bước đơn giản với trọng tâm giúp bạn:
– Giúp bạn chiến thắng cơn đói
– Giảm cân nhanh chóng
– Và cải thiện sự trao đổi chất trong cơ thể bạn
Mời bạn xem qua bài viết sau nhé.
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1. CẮT GIẢM HÀM LƯỢNG CARBOHYDRATE.
Điều quan trọng đầu tiên đểbạn cần thực hiện là chế độ ăn cắt giảm lượng carbohydrate ở mức tối thiểu. Khi làm được điều này, cơn đói của bạn sẽ bị giảm xuống và từ đó, bạn sẽ có xu hướng ăn ít carbs hơn một cách từ từ.
Một khi khẩu phần ăn của bạn bị thiếu hụt một carb thì để duy trì các hoạt động hàng ngày, cơ thể bạn sẽ bắt đầu đốt cháy các chất béo dữ trự để lấy năng lượng, thay vì lượng carbs mà bạn nạp vào một cách dư thừa như trước đây.
Gạo là nguồn cung cấp carbs dồi dào, rất dễ gây tăng cân nếu ăn nhiều.
Thêm một lợi ích nữa là việc cắt giảm carbs sẽ giúp giảm nồng độ insulin, khiến thận thải ra lượng natri và nước dư thừa. Điều này sẽ giúp giảm đầy hơi và trọng lượng nước không cần thiết.
Như vậy, bạn có thể thấy việc loại bỏ carbs khỏi chế độ ăn uống của bạn có thể làm giảm sự thèm ăn, giảm mức insulin và làm bạn giảm cân mà không cảm thấy đói.
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2. ĂN NHIỀU PROTEIN, CHẤT BÉO VÀ RAU CỦ QUẢ
Với mỗi bữa ăn hàng ngày, bạn nên có đầy đủ các các loại thực phẩm bổ sung đạm, chất béo và rau củ quả ít carbs. Nên chia khẩu phần ra làm 2, 3 bữa ăn một ngày, nếu buổi chiều tối bạn thấy đói thì có thể dùng thêm bữa thứ 4 nhé.
Protein
Chế độ ăn giàu protein có thể làm giảm cảm giác thèm ăn, giúp hạn chế việc ăn vặt, ăn khuya, trong một cuộc nghiên cứu, các nhà khoa học đã nhận thấy rằng những người ăn khẩu phần có nhiều protein đã ăn ít hơn 441 calo trong một ngày so với người bình thường.
Nguồn thực phẩm chứa protein lành mạnh bao gồm:
– Thịt: thịt bò, thịt gà, thịt lợn và thịt cừu
– Cá và hải sản: cá hồi, cá hồi và tôm
– Trứng: toàn bộ trứng với lòng đỏ
– Protein từ thực vật: đậu, đậu và đậu nành, yến mạch nguyên chất
Một khẩu phần ăn hạn chế carbs điển hình.
Rau củ quả ít carbs
Rau củ quả ít carbs chứa đầy chất dinh dưỡng và chất xơ, do đó bạn có thể ăn một lượng rất lớn mà vẫn không vượt quá 20 – 50 calo mỗi ngày. Một chế độ ăn kiêng mà chủ yếu dựa vào nguồn protein thịt nạc và rau củ quả sẽ giúp cung cấp đầy đủ chất xơ, vitamin và khoáng chất cho cơ thể.
Nguồn rau củ quả chứa ít carbs:
– Bông cải xanh
– Súp lơ
– Rau bina
– Cà chua
– Bắp cải
– Rau diếp
– Quả dưa chuột
.
Chất béo lành mạnh
Các bạn đang ăn kiêng thường rất sợ chất béo nhưng thực ra, nếu bạn thực hiện việc ăn kiêng ít carbs và ít béo cùng một lúc sẽ khiến cho bạn mau bỏ cuộc hơn nữa đấy. Vì thế để việc ăn kiêng được dễ dàng hơn thì bạn nên sử dụng những loại chất béo lành mạnh như dầu oliu, dầu dừa, dầu bơ hoặc là bơ, … Những chất béo này sẽ giúp bạn ăn kiêng dễ dàng hơn, ngon miệng hơn với khẩu phần ăn đã được thay đổi giảm hàm lượng carbs đến mức tối thiểu.
Dầu ô liu rất tốt cho sức khỏe và cần thiết cho người ăn kiêng lành mạnh.
Như vậy, nếu mỗi bữa ăn được đảm bảo đầy đủ các thực phẩm từ các nguồn protein, chất béo lành mạnh và rau củ quả ít carbs sẽ khiến cho lượng calo bạn nạp vào cơ thể hàng ngày chỉ khoảng 20 – 50 grams và như thế công cuộc giảm cân của bạn sẽ tiến triển ngày càng tốt hơn.
THAM KHẢO THÊM:
CHẾ ĐỘ ĂN KIÊNG GIẢM CÂN BẰNG NGŨ CỐC
GIẢM CÂN NHANH BẰNG YẾN MẠCH ĐẬU ĐEN
LỢI ÍCH KHI ĂN SÁNG BẰNG YẾN MẠCH
YẾN MẠCH CÓ TỐT HƠN GẠO KHÔNG ?
LỢI ÍCH CỦA YẾN MẠCH ĐỐI VỚI TRẺ NHỎ
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3. LUYỆN TẬP THỂ DỤC 3 LẦN 1 TUẦN
Với phương pháp giảm cân bằng việc giảm carbs thì bạn cũng có thể không cần tập thể dục, nhưng đây sẽ là yếu tố giúp bạn giảm cân nhanh hơn. Bởi vì khi bạn hoạt động thể dục thì cơ thể sẽ đốt nhiều calo hơn, qua đó thúc đẩy quá trình trao đổi chất tăng lên nhưng lượng carbs bạn nạp vào cơ thể thì lại thấp, điều này sẽ khiến cho lượng mỡ thừa của cơ thể bị đốt cháy nhanh và hiệu quả hơn.
Chạy bộ là môn thể thao đơn giản nhưng hiệu quả giảm cân rất tốt.
Các nghiên cứu đã cho thấy với chế độ carbs thấp, thì hoạt động thể dục thể thao sẽ không chỉ giúp bạn giảm cân mà còn giúp cho hệ cơ được phát triển lớn hơn, săn chắc hơn.
Nếu bạn không có điều kiện đi đến phòng gym thì bạn cũng có thể lựa chọn một số hình thức hoạt động thể dục khác như chạy bộ, đi xe đạp, bơi lội, …
Như vậy, chúng tôi đã bật mí với bạn 3 cách đơn giản nhất để giảm cân nhanh chóng mà vẫn đảm bảo sự ngon miệng và sức khỏe rồi đấy. Chúc các bạn thực hiện thành công quá trình giảm cân của mình nhé. Nếu có nhu cầu mua sản phẩm ăn kiêng hoặc yến mạch thì hãy chọn những sản phẩm chất lượng tuyệt vời của Nhật Thăng bạn nhé.
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when the hell did they add this?That “Hippie Crack” race was pretty lit.
First of all great article, i didn’t know about
the Simeon trick and will surely use it from now on. However i
would like to point out a couple of things:- 0:31
if you own a terrorbyte or can afford to buy one, stay the fuck away from those jammers(unless you are a completionist)…
owning a terrorbyte unlocks Paige as a hacker, 9% cut and only 5 seconds
less than Avi which arguably makes her better since she allows you to
save around 25k and you won’t feel like those 5 seconds
are relevant. Also the terrorbyte allows you to put homing rockets on your oppressor Mk2
for an easier prep grind. Would definetly recommend going
that way.- 1:10 I believe you said it right but i am not
a native english speaker, just in case i got it wrong:
to maximize profit do the finale with only 1 other person since, as you show, you always want to ignore
cash and go only forartwork(guaranteed fulltake
with 2 people, 2+ milions net profit with experienced players and drilling the lockers in hard mode)and gold(with summer DLC rockstar PATCHED the gold glitch so you’ll have to leave a cart most of the time and you’ll make slightly less than artwork).-
3:18 i only grind Big Con and S&S so don’t quote me on aggressive, but i always go for 5% 5% 9%(Karl-Karim-Paige) to max
profit, since you melee everyone in Big Con and you just
need a suppressed pistol in S&S, while i use vehicles just to get to
the heli.- 3:42 i always skip patrol routes since it’s always
the same during Big Con(once you learn the patterns you can do it also
on S&S) but pick up the power drills when i get artwork to earn a few more bucks.- 4:23 if you take the 5% gunman the possible
missions are the following: vagos clubhouse, lost mc clubhouse(you’ll need a flying vehicle
for that one if you’re soloing it or you won’t have enough time
since you’ll have to travel twice to paleto bay and
back), noose vans and smugglers.- 9:25 if you’ve collected all the poker cards around the map you’ll unlock
the high roller outfit which can be used
as an exit disguise, skipping the prep and removing the chance of the NPCs screwing your
run with random 180s since we all know rockstar AI when it comes to stealth.- 11:57 after knocking out the first guard
look through the door to your right, only if there is
a cleaning cart blocking it then go around, this way you’ll
save a couple of seconds.- 13:28 if you’re carrying gold turn right
and circle the police station driving on the green grass to save 15-20 seconds of time.To any skeptical lurking in the comments: I grinded over 150 millions doing S&S
and Big Con with friends and randoms and i can reliably do Elites so I
think i kinda know what i’m talking about.Now for some casino heist etiquette:
-If you join an invite just take your 15% and be happy with that, you’re basically getting 250k
on average for 20 minutes of play, while the host
most likely spent over an hour prepping it.-If you don’t think it’s doable with the preps the host
has done, try convincing him to make more of them or leave don’t harass them, they
probably didn’t know it.Try communicating with him about how
to proceed, especially for the hacking inside
the vault.If you’re hosting obviously hire the guys who talk
to you, and go for lower levels, the heist can be easily one-manned
and they’ll be generally more cooperative, they might
not know how to hack, but they surely have hands to grab the loot while you
unlock the doors, and who knows… you might actually make some friends in gta online.Finally if you’re
on PS4 and need a hand, or you want a 15% you
can add me (PSN: yayo10698), i won’t prep your entire thing but i’m happy to help since i’ll be pretty bored until
the new heists come out.
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