Sepanjang pengambilan SJ atau SJ Plus..
- diet seimbang adalah perlu. Macaman nak pastikan.. - Dapatkan rxlite
Calorie ni adalah ukuran (unit of measurement) macam kg g cm m km etc — tapi it doesn't measure weight or length.
A calorie is a unit of energy.
When we hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it.
Calories aren't bad for us.
Our body needs calories for energy.
But eating too many calories — and not burning enough of them off through activity — can lead to weight gain.
If you eat more calories than your body needs, the leftover calories are converted to fat.
Too much fat can lead not only to weight gain but also to health problems.
So if we are overweight, we can start by exercise regularly because this activity burns calories.
Can also by avoiding high-calorie foods, such as sugary sodas, candy, and fast food, and by eating a healthy, balanced diet.
Balance Diet?
When dieting bukannya bermakna cut off on food.
Tapi kena balance untuk to obtain all the necessary nutrients that are required for the proper functioning of your body ie- include all the necessary vitamins, minerals, carbohydrates, fats and proteins which keep you healthy and fit.
Ada 3 different diet plans -
1) For children
2) For women
3) For those wanting to lose weight.
Refer more here : THE BALANCE DIET PLANS
Tapi tahukah kita apa yang kita makan? Tinggi, rendah or seimbang kalorinya - Terutama jika sering makan di luar?
Boleh aja nak tahu and nak kira..
Refer more here : HOW TO CALCULATE CALORIES IN FOOD
Now we know that too high calories are bad for us.
But how if too low?
Read more below..
Result of too low calories intake
Losing weight will always require a calorie restriction but how much do we restrict calories in the diet?Kebanyak dari kita (dieters) tend to restrict calorie consumption too much too soon, sebab we belief that a sudden calorie restriction will shock the body into burning fat quicker! Wrong!
Tindakan ini does not force increased fat burning at all.
Dengan restricting calories too much will only result in a lowered metabolism sedangkan kita tahu bahawa :
Greater fat burning ialah dengan menaikkan tahap fitness kita dengan exercise atau menambahkan metabolism.
Selain itu, it also develops a stronger appetite (menaikkan selera untuk makan). How?
Eating less may be caused by a slight deficiency (kekurangan) in essential nutrients..bukan saja kurang kalori tapi zat yg diperlukan tubuh. To gain the required nutrition, our body will response by increasing our appetite and drive us to seek more food in order to gain the required nutrition.
Selain itu, jika pemakanan (diet) tidak seimbang dan kalori terlalu kurang sangat2 below 1000 dalam masa jangka yang lama di antaranya:
- ada sakit buah pinggang - can lead to failure
- ada masalah hati - can lead to failure
- darah tinggi
- skurvy
- malnutrition
- constipation
- dry skin
- hair loss
- nausea
- gout
- gallstones (batu karang)
- diarrhea
- lowered metabolism
etc
Aduh susahnya nak dapatkan Balance Diet?
If we are like most people.. dont have several hours a day to prepare healthy and nutrious meals.. consider MRP.
With MRP supplements.. we can cut down some meals and still get a nutritious and balanced diet.
Not only for people yang nak gain weight/body building/maintain but tho those who are trying to lose weight to have balanced diet and cut down on calories.
Banyak food replacement (MRP) sekarang di market.
Dalam bentuk powder, bars and even shakes.
We introduce RXLITE.
Kerana RXLITE sangat sedap, mudah disediakan dan sangat bagus.
DIET TIP WITH RXLITE
AIM : Balanced DIET to loose weight
click to enlarge
Jika belum pernah ambil inte cleanse.. ambil inte cleanse dulu selama 7hari untuk booster. Kasi usus besar n usus kecil ni clear dari toksin n kotoran jadik bila kite amik rxlite/SJ/SJ plus ni senang la serap khasiat
Note:
OBESITY
minum 3x sehari Rxlite
Yang penting tanamkan semangat yang kuat dan disiplin.
Tips:
Bila dah ambil Rx Lite tue,x akn rasa lapar...
Kalau rasa lapar,bykkan minum air masak
Insya-ALLAH tidak akn rasa lapar lagi.
Lagi bagus tak minum langsung air manis, bergas dan berais.
Yang penting - sehari 8gelas air mesti cukupPenting : Jika plan having low Fat Meal, jangan ambil Rxlite.
(maknyanya jika taknak berat naik, lepas minum rxlite - jangan makan meal)
(so if plan nk makan meal.. jgn lah minum rxlite k)
Breakfast :
*paling important
*it is not a good idea to skip breakfast. Eating a good breakfast sets the healthy start for the rest of the day. Another studies show that eating breakfast is good for weight loss.People who eat breakfast are more likely to maintain a healthy weight.
*and ingat.. People who eat breakfast tend to be slimmer than those who skip breakfast.
Read More here : Start the Day Right - Don't Skip Breakfast at all !
SO our plan as below:
Morning (Breakfast)
*Bangun, bersenam ringan kasi kuar peluh
: menari ke, lari setempat ke, kardio, aerobik erc
*Ambil Rxlite utk gantikan sarapan pagi
(sebab mengandungi balance diet)
Problem :
Jika terpaksa breakfast (appoinment of family need)
Tukarkan rutin breakfast dgn AM Snack
AM Snack
*Option : boleh ambil SJ/SJ plus time ni
*Minum RGC secawan
*Jika nak ambil snack (if ada time) jarakkan 15min seblm snacks
(mana mana mknan pilihan di bawah tu)
contoh: biskut iko / roti sekeping / apple hijau
Tengah Hari
Lunch
* Instead of having Low Fat Meal untuk dinner, we encourage you to have it during lunch.
* Ketika ini tahap metabolisme kita paling tinggi
* Option : boleh ambil SJ/SJ plus time ni
* Minum RGC secawan
* IF ada time, jarakkan 15min seblm ambil small amount of low fat snacks
(mana mana mknan pilihan di bawah tu)
Petang
Minum RxLite
Jogging / Exercise / birskwalk (If ada masa, jika buat result lagi bagus)
Malam
Dinner
Minum Rxlite untuk gantikan dinner
*Jika lapar juga makan sayur-sayuran or buah-buahan
*Memang late dinner tak bagus untuk kita. Jika kita makan teralu lewat. mengakibatkan kita tidak selera untuk breakfast. Tapi remember this :
'Dinner time can help build close families' (QUALITY TIME)
Day time masing-masing sibuk. So dinner time provides a rare opportunity for the whole family to gather and converse about the day.
Time ni husband n wife (parents) to get involved in their children’s lives and build a strong family bond that children can lean on for the rest of their lives.
So sit down + spend the time together.
Instead of masakkan makanan yg sihat, we also can 'feed' the family with lots of love, hugs, kisses, communication !
Ini adalah diet low carbo tanpa rxlite and SJ.
So untuk pilihan makanan kt atas tu boleh refer di bawah ni.
Contoh sarapan / Breakfast :
1) Telur rebus - 1 biji
(boleh digoreng, atau scrambled), tambah kicap masin / mayonnaise atau makan begitu sahaja.
- 0.6 hingga 1 gram karbohidrat
2)Chicken slice - 2-3 keping - (0.0 grams carb)
3)Keju - 2 keping - (1 gram carb)
4)Roti high Fiber 1-2 keping
5)Hotdog low fat
6)Daun salad - dengan serpihan keju mozarella atau olive oil sahaja
7)Biskut iko
Minuman :
RGC
Contoh lunch / dinner (*if dinner by 7pm)
1) Sup Daging lembu @ Ayam - 1 mangkuk > tidak bergula. Rempah dan garam pun ok
2) Ayam @ ikan goreng @ daging goreng kering - boleh dipanggang, steam juga (guna uh tidak berperisa tiruan, tidak bergula)
3) Sayur-sayuran hijau - 1 mangkuk > boleh masak tp jgn bersantan, bergula..n jgn cmpur anything berkanji contoh:kentang/lobak merah etc
4) Telur goreng - 1-2 biji - (1 - 1.5 gram Carb
5) Tomyam > if guna sotong/udang guna yg original.. ini 0 gram carbo
6) Daging goreng kering
7) Steak lembu / kambing
rest/snack time
*buah2an - epal hijau lagi ok sebab meningkatkan metabolisme
*1 keping Cheddar cheese
*salad ringan
*2 keping tauhu sumbat..( taugeh + timun shj) > brakfast pun boleh
Minuman:
1.) Air suam - 1-2 glass
2.) Green tea / herbal tea boleh tapi jangan tambah gula
3) RGC
* Jika ada gastrik bole tambah minum air soya atau susu...
Note (diambil daripada bacaan) :
Sup Sayur
Saya kekadang masak sup sayur, dimana saya gunakan rempah yang orang buat sup ayam tu (cap Adabi) untuk jadi perasa tambahan. Kekadang saya tambah cebisan ayam sikit dalam sup tu untuk menambahkan lagi rasa. Jangan lupa garam secukup rasa.
Sayur Goreng
Sayur boleh digoreng macam biasa, macam buat stir-fry. Sebaik-baiknya guna minyak masak jenis Canola atau Caroteno.
Sayur Tomyam
Masak tomyam macam biasa, tambah sayur, udang dan ikan. Elakkan kerang2 dan sotong coz karbohidrat tinggi
Sayur Steam
Sayur macam brokoli, cauliflower boleh disteam / rebus. Tambah jadi hidangan bersama steak ayam / daging. Macam yang dijual kat gerai2 dan steakhouse.
Sayur Ulam
Buat ulam dengan sayur-sayuran tu. Sayur boleh dimakan begitu saja.
Sayur Salad
Buat salad sayur dengan menambahkan olive oil, sos tobasco atau mayonis sebagai krim untuk salad. Salad yang dah disediakan boleh dibeli di Giant, carrefour atau Tesco dengan harga RM3.80 satu paket, boleh tahan satu minggu lebih dalam fridge. Paket lagi besar mahal sikit, lebih kurang RM7.00
Extra Notes:
Semasa 2 Minggu Pertama LOW CARBO diet:
1.) Elakkan NASI, MI, MIHUN, LAKSA, LAKSANG, SPAGETTI, FETTUCINI, VERMICELLI, KUEW TIAU dan yang sebangsa dengannya.
2.) Elakkan Roti, roti berserat, roti bun, rotiBoy, roti canai, roti jala, roti bakar, roti pastries dan apa2 yang sebangsa dengannya.
3.) Elakkan Gula - gula pasir, gula melaka, gula merah, madu, gula-gula dan apa-apa yang bergula tinggi.
4.) Elakkan Buah-buahan (lepas 2 minggu baru makan berpada-pada).
5.) Elakkan minuman bergula, jus buah-buahan, air bergas (coke, pepsi, 100plus, etc), kurangkan pengambilan kopi or gantikan je terus dgn Red Guara Cafe
6.) Elakkan snek seperti Twisties, biskut manis, nachos, popcorn, jeruk manis.
7.) Elakkan segala bentuk kacang untuk 2 minggu. Tak kira kacang biasa, gajus, kuah kacang, dhal...
8.) Elakkan makanan berproses seperti kentang goreng, bebola ikan, bebola sotong.
9.) Elakkan makanan bertepung seperti kek, biskut, kuih-muih.
********************************************************
Boleh Makan:
1.) Ayam - panggang, steam, bakar, sup, satay, digoreng tanpa tepung.
2.) Semua ikan - sama macam ayam, boleh grill, steam, goreng tanpa tepung. Tak kira ikan salmon, pari, tenggiri, terubok, ikan bilis...
3.) Semua daging - rusa, lembu, kambing - buat steak, satay grill, sup ekor, daging bakar, disalai... asalkan halal.
4.) Udang - bakar, tomyam, goreng dgn cili boh, etc. Elakkan sotong coz karbohidrat tinggi.
5.) Sayur, terutamanya sayur hijau. Kurangkan lobak merah, elakkan kentang. Lagi hijau, lagi bagus, macam sawi, bayam, salad, timun...
6.) Keju jenis cheddar, mozarella, parmesan. Limit kepada 2-3 keping sehari.
7.) Air kosong, air mineral -minum 8 gelas atau lebih sehari untuk elakkan sembelit.
8.) Nak makan burger? Buang roti bun atas dan bawah, makan daging burger dengan sayur dan mayonis kat dalam je...
9.) Pizza? Makan topping kat atas je, roti kat bawah tu kasi orang yang tak perlu diet...
10.) Makan supplement dan vitamin seperti spirullina dan multi-vitamins untuk menambahkan lagi tenaga dan kuatkan daya ketahanan badan.
So thats it. Sharing the tips with you all. Ada Question email ya.
You compare la mana lagi mudah.. Balance DIET dgn RXLITE or LOW CARBO diet.
thanks.. for reading n your support.. xoxo loves
-sis julia & team-
Thank you to my jw team.
You can update us your progress in the comment box below.
