3 Bước đơn giản giúp giảm cân nhanh chóng

giảm cân nhanh chóng 3 Bước đơn giản giúp giảm cân nhanh chóng

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.

3 BƯỚC ĐƠN GIẢN GIÚP GIẢM CÂN NHANH CHÓNG 3 Bước đơn giản giúp giảm cân nhanh chóng

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

ăn kiêng giảm cân 3 Bước đơn giản giúp giảm cân nhanh chóng

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.

rau củ quả ít carbs 3 Bước đơn giản giúp giảm cân nhanh chóng

Nguồn rau củ quả chứa ít carbs:

    Bông cải xanh

    Súp lơ

    Rau bina

    Cà chua

    Bắp cải

    Rau diếp

    Quả dưa chuột

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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 3 Bước đơn giản giúp giảm cân nhanh chóng

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 3 Bước đơn giản giúp giảm cân nhanh chóng

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.

yến mạch úc nguyên chất 3 Bước đơn giản giúp giảm cân nhanh chóng

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