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1、-哥本哈根13天减肥食谱-第 7 页This diet must be followed for 13 days, thats why its (quite) difficult, but very efficient. 这份餐单必须严格坚持13天，这就是其难以坚持，却非常有效的原因。 The diet changes your metabolism, and its effects last for about 2 years. This means that once you have completed the diet you can eat normally and you wont
2、 gain weight. Its not one of the usual diets, but one that improves burning your calories. The diet is effective even after its completion. 这份餐单可以改善你的新陈代谢，并持续两年时间。这就意味着一旦你完成该食谱，回复正常饮食也并不会是你复胖。这不是一般的食谱，他能帮助你燃烧更多热量，并在你结束食谱后仍然有效。 If the diet is followed precisely according to instructions, you can loos
3、e between 7-20 kg (1544 lb.) read my comments, and you are NOT allowed to start the diet for another 2 years. You can start the diet after two years, if necessary. 如果你严格按照指示完成餐单，你可以减去720KG的重量，在两年内不可在执行该食谱。如果有必要的话，你可在两年后继续执行。 If during the diet you make any deviations from the written plan, STOP the
4、diet immediately. It will no longer have the desired effects on your metabolism. The diet may be attempted again after 6 months, and not before. IF you broke the rule before the 6th day of the diet, you can start it again after 3 months. 执行餐单期间，如果你食用食谱外的食物，请立即停止该食谱。因为将不再按照预计效果改善你的新陈代谢。你必须在6个月后重新执行该食
5、谱。如果你在前六天就未按食谱进食，可在3个月后重新进行. Because the diet takes about two weeks, its quite difficult to follow it. 因为该食谱需持续2周时间，难以执行。 Tips * Purchase all ingredients before starting the diet. Going to the grocery store during the diet is just asking for trouble. 请预先购买食谱上的所有事物。 * If you feel hungry during the di
6、et . drink WATER, plenty. At least 2 liters / day. 节食期间如果感到饥饿请大量喝水。每天最少2L. * The salad in the diet plan is fresh green lettuce salad. 餐单上的色拉是指生菜色拉 * The cod (fish) can be replaced with trout or turbot. 鳕鱼可以用 鳟鱼 或者大菱鲆代替。 * Natural yogurt is yogurt with NO fruit or sugar. 天然优格（酸奶）是指不加水果和糖的优格（酸奶） * You
7、 can NOT have alcohol, chewing gum (both contain sugars that will alter the effects of the metabolism change. 不能喝酒，不能吃口香糖 * For the fresh fruit you can use any fruit on the Negative Calorie Food List 2. 餐单上的水果是指任何具有副热量效应的水果 * The tomato is to be eaten raw 番茄要生食 * When there is no food portion specif
8、ied, you can eat as much of it as you want (ex: salad, spinach, celeriac) 餐单中没有标明用量的食物，你可以尽情吃（比如：萨拉，菠菜，芹菜） Day 1 breakfast 1 cup of coffee + 1 cube sugar; lunch 2 hard boiled eggs + boiled spinach + 1 tomato diner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice 第1 日 早餐：一杯黑咖啡，一块方糖
9、中餐：2个煮鸡蛋，一个西红柿，水煮菠菜 晚餐：1块牛排200g，生菜加橄榄油和柠檬拌食 Day 2 breakfast 1 cup coffee + 1 cube sugar lunch 1/2 can of ham + 1 serving natural yogurt diner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice 第2 日 早餐：一杯黑咖啡，一块方糖 中餐：200g低脂火腿，一盒天然酸奶200g 晚餐：1块牛排200g，生菜加橄榄油（其它油也可以）和柠檬拌食 Day 3 breakfast 1
10、 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 slice of ham + lettuce salad diner boiled celeriac + 1 tomato + 1 fresh fruit 第3 日: 早餐：一杯黑咖啡，一块方糖，1片烤面包片 中餐：2个煮鸡蛋，1片火腿，生菜沙拉 晚餐：水煮芹菜，一个西红柿，一个新鲜水果4 Day 4 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch
11、2 dl. orange juice + 1 serving natural yogurt diner 1 hard boiled egg + 1 large grated carrot + 1 pot cottage cheese 第4日 早餐：一杯黑咖啡，一块方糖，1片烤面包片 中餐：200ml橙汁，200g天然酸奶 晚餐：1个煮鸡蛋，一大根胡萝卜切碎生吃，一块200g的白干酪 Day 5 breakfast 1 large grated carrot w/ lemon juice lunch 200 g (7 oz) boiled cod w/ lemon juice + 1 teasp
12、oon butter diner 200 g (7 oz) beef steak + lettuce salad and fresh celeriac 第5日 早餐：一大根胡萝卜切碎，撒上柠檬汁 中餐：200g熟鳕鱼（可以用 鳟鱼 或者大菱鲆代替），撒上柠檬汁，一勺黄油 晚餐：1块200g牛排，新鲜的生菜沙拉，新鲜的西芹块 Day 6 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 large grated carrot diner 1/2 chicken +
13、lettuce salad with oil and lemon juice 第6 日; 早餐：一杯黑咖啡，一块方糖，1片烤面包片2 中餐：2个煮鸡蛋，一大根切碎胡萝卜 晚餐：半个鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁 Day 7 breakfast 1 cup tea, no sugar lunch NOTHING (drink plenty of water, it helps. diner 200 g (7 oz) lamb cutlet + 1 apple 第7日 早餐：一杯茶不加糖 中餐：不吃，喝很多水 晚餐：200g羊肉。一个苹果 Day 8 breakfast 1 cup
14、 coffee + 1 cube sugar lunch 2 hard boiled eggs + boiled spinach + 1 tomato diner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice 第8 日 早餐：一杯黑咖啡，一块方糖 中餐：2个煮鸡蛋，一个西红柿，水煮菠菜 晚餐：1块牛排200g，生菜加橄榄油和柠檬拌食 Day 9 breakfast 1 cup coffee + 1 cube sugar lunch 1/2 can of ham + 1 natural yogurt diner
15、200 g (7 oz) beef steak + lettuce salad with oil and lemon juice 第9 日 早餐：一杯黑咖啡，一块方糖 中餐：200g低脂火腿，一盒天然酸奶200g 晚餐：1块牛排200g，生菜加橄榄油（其它油也可以）和柠檬拌食 Day 10 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1/2 can of ham + lettuce salad with lemon juice diner boiled cele
16、riac + 1 tomato + 1 fresh fruit 第10日 早餐：一杯黑咖啡，一块方糖，1片烤面包片 中餐：2个煮鸡蛋，200g低脂火腿，生菜沙拉加柠檬汁 晚餐：水煮芹菜，一个西红柿，一个新鲜水果 Day 11 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 dl. orange juice + 1 serving natural yogurt diner 1 hard boiled egg + 1 large grated carrot + 1 pot of cottage cheese
17、 第11日 早餐：一杯黑咖啡，一块方糖，1片烤面包片 中餐：200ml橙汁，200g天然酸奶 晚餐：1个煮鸡蛋，一大根胡萝卜切碎生吃，一块200g的白干酪 Day 12 breakfast 1 large grated carrot w/ lemon juice lunch 200 g (7 oz) boiled cod with lemon juice + 1 teaspoon butter diner 200 g (7 oz) beef steak + lettuce salad with fresh celeriac 第12日 早餐：一大根胡萝卜切碎，撒上柠檬汁 中餐：200g熟鳕鱼（可
18、以用 鳟鱼 或者大菱鲆代替），撒上柠檬汁，一勺黄油 晚餐：1块200g牛排，新鲜的生菜沙拉，新鲜的西芹块 Day 13 breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 large grated carrot w/ lemon juice diner 250 g (8,8 oz) chicken + lettuce salad w/ oil lemon juice 第13日 早餐：一杯黑咖啡，一块方糖，1片烤面包片 中餐：2个煮鸡蛋，一大根切碎胡萝卜加柠檬汁 晚餐
19、：250克鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁 注意事项 * The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions 餐单内食物请尽量不要以其他食物代替。如果你不得不以其他食物代替，请遵循以下建议： * Remember to drink a lot of water! 一定要大量喝水！ * salad: LETTUCE no limit ! (tell me if YOU can eat m
20、ore than 2-3 per day !) 沙拉：生菜不限量！ * spinach: doesnt really matter how much you eat. I (could) eat 200-300 grams (7-10 oz) 菠菜：依然不限量 * celeriac is the white round part of the celery root. If you cant find it, try celery. 块根芹是一种白色圆形的芹菜根。找不到就用芹菜代替。 * oil I used sunflower oil. But it really doesnt matter
21、, you wont consume TONES of it! So you may use any type of oil. 油我用葵花油。其他油也可以，因为你不会大量食用油，所以任何油都可以使用。 * tea herbal tea is fine. 茶最好是药草茶 * coffee try decaf if caffeine bothers you. Only one! Can NOT be replaced with something else. 咖啡如果你不适应咖啡因，可以用无咖啡因咖啡代替。但不能用其他东西取代咖啡！ * lamb is lamb, nothing else. It
22、 can be delicious, if you know how to prepare it. (muslims really know how to prepare delicious lamb ask one!). Can NOT be replaced. 羊肉就是普通的羊肉。不能代替！ * how to prepare meat? Boiled, grilled, stewed. as long as its tasty and not. fried! 肉的烹饪方式人选，煮，烤，蒸的都行。 * ham: can be chicken ham, not only pork 火腿：不限于
23、猪肉的，可以是鸡肉火腿 * you can use salt, pepper and other seasonings 你可以食用盐，胡椒粉及其他调味料。 * fish can NOT be replaced - if you replace it, wont be the same diet anymore. 鱼不能被取代如果你除去鱼，就违反了餐单要求！ # measurements conversion table 度量换算表： # 1/2 can of ham = 200 gr. 1/2罐火腿=200克 # 1 cube of sugar = 1 teaspoon = 10 grams 一块方糖=1茶勺=10克 # 1 pot of yogurt, cheese = 200 gr. 一盒优格，芝士=200克 # 1 dl (deciliter) = 0.1 l (liter)