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Kymppikerho – esimerkkipäivä

Kukka Laakso,

Rasvanpoltto-ohjelman esimerkkipäiviä toivotaan usein. Tässäpä yksi! Kymppikerhon metodi perustuu hiilihydraattien syklitykseen, joten viikossa on erilaisia päiviä: matalia ja korkeita ”hh-päiviä”.

Mutta koska matalia on aina enemmän, niin otetaan tähän esimerkki yhdestä sellaisesta. Muista kuitenkin, että tämä on vain yksi esimerkki ja ohjeen voi toteuttaa myös esim. täysin viljattomasti, maidottomasti ja vegaanisesti. Voit siis vaihdella ruoka-aineita makusi mukaan!

Korkeana päivänä syödään hiilihydraatteja jokaisella aterialla, jolloin ateriat ovat yleensä pastaa, sämpylöitä, puuroa, sushia .. se ei siis ole mikään ”mättöpäivä”. 🙂

Aamiainen

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Lounas

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Välipala

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Iltapala

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Meillä syödään neljä tai viisi kertaa päivässä, jolloin verensokeri pysyy tasaisena ja energiavajeesta riippumatta olo on hyvä ja kylläinen. Liian suuri nälkä ei pääse yllättämään, vaikka tottakai tosiasia on, että ns. miinuskaloreilla mennessä sellainenkin voi tulla. Myös ”matalina hiilaripäivinä” syödään selkeästi hiilihydraattipitoinen ateria kahdesti päivässä. Korkeina päivinä sitten huomattavasti runsaammin.

Ja jos mietit, että omat ruokasi eivät näytä näin hyviltä, niin ei hätää, ei meidänkään: kuvat on kuvapankista. 😀

Lue lisää 10 viikon Kymppikerhosta!

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