{"id":1147,"date":"2024-07-23T21:00:52","date_gmt":"2024-07-23T21:00:52","guid":{"rendered":"https:\/\/diyetgunlukleri.com\/?p=1147"},"modified":"2024-07-23T21:00:55","modified_gmt":"2024-07-23T21:00:55","slug":"ihtiyaciniz-olan-diyet-listesi","status":"publish","type":"post","link":"https:\/\/diyetgunlukleri.com\/?p=1147","title":{"rendered":"\u0130htiyac\u0131n\u0131z Olan Diyet Listesi"},"content":{"rendered":"\n<p><strong>\u0130yi bir v\u00fccuda sahip olmak, ayna kar\u015f\u0131s\u0131nda istedi\u011fimiz g\u00f6r\u00fcnt\u00fcy\u00fc g\u00f6rmek i\u00e7in t\u00fcrl\u00fc t\u00fcrl\u00fc diyet listelerine ba\u015fvururuz. Bunlar\u0131n baz\u0131s\u0131 sa\u011fl\u0131kl\u0131 olsa da baz\u0131s\u0131n\u0131n v\u00fccudumuza etkisi uzun s\u00fcre\u00e7te olduk\u00e7a k\u00f6t\u00fcd\u00fcr. Sizlere bu yaz\u0131mda as\u0131l ihtiyac\u0131n\u0131z olan diyet program\u0131n\u0131 uygulamak i\u00e7in yapman\u0131z gerekenlerden bahsedec\u011fim.&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>D\u0130YET L\u0130STES\u0130 NED\u0130R VE NASIL HAZIRLANMALIDIR?<\/strong><\/p>\n\n\n\n<p>Diyet listesi denilince akla her zaman ve ilk gelen her pazartesi ba\u015flad\u0131\u011f\u0131m\u0131z ama cumartesi g\u00fcn\u00fc kendimize hakim olamay\u0131p bozdu\u011fumuz ve pazartesi tekrar ba\u015flad\u0131\u011f\u0131m\u0131z klasik ve s\u0131k\u0131c\u0131 listeler gelir. Bu listelere s\u0131k\u0131 bir \u015fekilde uyulsa bile bir \u00e7o\u011fu k\u0131s\u0131tlay\u0131c\u0131 oldu\u011fundan uzun s\u00fcreli olam\u0131yor maalesef. Bu durumda da kendinizi iradesiz olarak tan\u0131ml\u0131yorsunuz. Asl\u0131nda bu sizin iradesiz bir insan oldu\u011funuzu de\u011fil bu beslenme tarz\u0131n\u0131n size uygun olmad\u0131\u011f\u0131n\u0131 g\u00f6sterir. Diyet yaparken her zaman yapmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131m\u0131z \u015fey k\u0131sa s\u00fcrede kilo vermeye \u00e7al\u0131\u015fmak ve bu u\u011furda ne gerekiyorsa yapmak. Gerekirse a\u00e7 kal\u0131yoruz ki bu v\u00fccudumuza yapt\u0131\u011f\u0131m\u0131z \u00e7ok b\u00fcy\u00fck bir k\u00f6t\u00fcl\u00fck. Her insan\u0131n boy, kilo ve g\u00fcnl\u00fck yapt\u0131\u011f\u0131 egzersiz seviyesine g\u00f6re almas\u0131 gereken belirli bir kalori miktar\u0131 vard\u0131r. A ki\u015fisinin g\u00fcnl\u00fck kalorisi 2000 iken sizin 3000 olabilir bu \u00e7ok normaldir. Bedenlerimiz, metabolizmam\u0131z birbirinden \u00e7ok farkl\u0131. Kilo vermek i\u00e7in almam\u0131z gereken kalorinin alt\u0131na d\u00fc\u015fmemiz gerekir. Fakat bu demek de\u011fildir ki yar\u0131s\u0131ndan az\u0131n\u0131 alacaks\u0131n\u0131z. Onu da alabilirsiniz ve evet kilo da verirsiniz fakat bir anda kesmi\u015f oldu\u011funuz besin miktar\u0131 1 haftada sizleri tart\u0131da mutlu eder ama i\u015f daha sonras\u0131na geldi\u011finde ikinci hafta yava\u015f yava\u015f zorlanmaya ve baz\u0131 sa\u011fl\u0131k problemleri ya\u015famaya ba\u015flars\u0131n\u0131z. Daha sonras\u0131 hepimizin bildi\u011fi k\u0131s\u0131r d\u00f6ng\u00fc. Diyet listesi ki\u015fiye \u00f6zeldir. Sizin ya\u015fam tarz\u0131n\u0131za ka\u00e7 \u00f6\u011f\u00fcn beslenmekten ho\u015fland\u0131\u011f\u0131n\u0131za ba\u011fl\u0131 olarak de\u011f\u015fiklik g\u00f6sterir. Ara \u00f6\u011f\u00fcn yapmay\u0131 seviyorum diyebilirsiniz mesela o zaman kahvalt\u0131da yedi\u011finiz ekstra ceviz-badem gibi at\u0131\u015ft\u0131rmal\u0131klar\u0131 ilk ara \u00f6\u011f\u00fcne kayd\u0131rabilirsiniz. Yok 3 ana \u00f6\u011f\u00fcn benim i\u00e7in uygun diyorsan\u0131z sabah-\u00f6\u011fle-ak\u015fam yeme\u011fi saatlerini kendinize g\u00f6re ayarlay\u0131p karbonhidrat-protein dengesini sa\u011flad\u0131\u011f\u0131n\u0131z takdirde alman\u0131z gereken kalorinin \u00fczerine \u00e7\u0131kmadan kilo verme s\u00fcrecinizi ger\u00e7ekle\u015ftirebilirsiniz. K\u0131sacas\u0131 diyet listesi ki\u015fiye \u00f6zeldir ve \u00f6yle haz\u0131rlanmal\u0131d\u0131r. \u0130\u015fe liste haz\u0131rlamaktan \u00f6nce v\u00fccudunuzu tan\u0131maktan ba\u015flay\u0131n. E\u011fer onu dinlerseniz size \u00e7ok \u015feyler s\u00f6yleyecektir.<\/p>\n\n\n\n<p><strong>D\u0130YET YAPARKEN TAMAMEN 3 BEYAZDAN UZAK DURULMALI MI?<\/strong><\/p>\n\n\n\n<p>En \u00e7ok merak edilen konulardan birisi 3 beyaz konusudur. Peki nedir bunlar; \u015feker, un ve tuz. V\u00fccudumuzun her besine ihtiyac\u0131 oldu\u011fu gibi bunlara da ihtiyac\u0131 vard\u0131r. Al\u0131nmas\u0131 gereken miktarda ve \u00f6l\u00e7\u00fcde al\u0131nd\u0131\u011f\u0131 takdirde hi\u00e7bir besin kendi kendine ne bir zarar sa\u011flar ne de bir fayda. Bir \u00f6\u011f\u00fcn salata veya yulaf yediniz diye nas\u0131l zay\u0131flam\u0131yorsan\u0131z bir \u00f6\u011f\u00fcn hamuri\u015fi veya tatl\u0131 yedi\u011finiz i\u00e7in de birden bire kilo alm\u0131yorsunuz. Bu noktada ise dengelemek devreye giriyor. Peki nas\u0131l yapaca\u011f\u0131z? Diyelim ki sabah yumurtan\u0131zla peynirinizle gayet sa\u011fl\u0131kl\u0131 bir kahvalt\u0131 yapt\u0131n\u0131z fakat \u00f6\u011flen arkada\u015flar\u0131n\u0131zla birlikte hamburger yemeye gittiniz. \u0130\u00e7inizde derin bir pi\u015fmanl\u0131k olur de\u011fil mi? Eyvah, yine bozdum diyetimi. Peki bozdu\u011funuz i\u00e7in \u00fczerine birde tatl\u0131 yiyeyim ee asitli i\u00e7ece\u011fim zaten olmazsa olmaz\u0131m. Elbette bu noktada durmam\u0131z gerekiyor. Hamburger size kilo ald\u0131rmaz. 1 kilo alman\u0131z i\u00e7in alman\u0131z gereken ortalama 7000 kaloridir. Ve emin olun hamburger bunun i\u00e7in yeterli \u00f6l\u00e7\u00fcde de\u011fil. Ertesi g\u00fcn tart\u0131da g\u00f6rd\u00fc\u011f\u00fcn\u00fcz o fazla kilo v\u00fccudunuzun tuttu\u011fu \u00f6demden kaynakl\u0131. Hemen \u00f6dem at\u0131c\u0131 birka\u00e7 do\u011fal \u00e7ayla bu i\u015fi halledebiliriz. Evet gelelim hamburger yedikten sonra neler yapaca\u011f\u0131n\u0131za. Mesela asitli i\u00e7ecek t\u00fcketmeyin yan\u0131nda. Ak\u015fam oldu, normal yemeniz gereken pilav,makarna veya karbonhidrat i\u00e7eren bir besin varsa bunu yememekle ba\u015flayabilirsiniz. Salata, yo\u011furt t\u00fcketerek dengeleme sa\u011flayabilirsiniz. Peynirli veya tavuklu bir salata hem v\u00fccudunuzu iyi hissettirecektir hem de ruhunuzu. Sebze ve yo\u011furt da t\u00fcketebilirsiniz. Demek istedi\u011fim \u015fey asl\u0131nda yed\u011finiz \u015feyin size nas\u0131l d\u00f6nebilece\u011fini bilip ona g\u00f6re di\u011fer ara ve ana \u00f6\u011f\u00fcnlerinizi ayarlamak. Tatl\u0131 m\u0131 yediniz ara \u00f6\u011f\u00fcn yapmay\u0131n veya onu ana \u00f6\u011f\u00fcn yerine say\u0131n gibi gibi k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler diyet s\u00fcrecimizin hem daha uzun s\u00fcreli ve sanc\u0131s\u0131z olmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n<p><strong>B\u0130R HAFTADA KA\u00c7 K\u0130LO VEREB\u0130L\u0130R\u0130M?<\/strong><\/p>\n\n\n\n<p>Diyetin ilk s\u00fcrecinde g\u00f6rd\u00fc\u011f\u00fcm\u00fcz eksiler genellikle \u00f6dem kaynakl\u0131 oluyor. Yani 2-3 g\u00fcn kadar verdi\u011fimiz kilolar\u0131m\u0131z ya\u011f de\u011fil maalesef ki \u00f6dem oluyor. Bundan sonraki s\u00fcre\u00e7te kas kayb\u0131n\u0131z olmad\u0131\u011f\u0131 m\u00fcddet\u00e7e ki bu en son isteyece\u011fimiz olayd\u0131r ya\u011fdan kilo vermeye ba\u015flars\u0131n\u0131z. Spesifik olarak 3-5-10 kilo verirsiniz diyemeyece\u011fim \u00e7\u00fcnk\u00fc baz\u0131s\u0131 \u00e7ok h\u0131zl\u0131 kilo verirken baz\u0131 ki\u015filerin s\u00fcreci \u00e7ok daha uzun olabiliyor. Duraklama d\u00f6nemleri s\u0131k s\u0131k olan bir ki\u015fi olarak s\u00f6yleyebilirim ki \u00f6nemli olan tak\u0131l\u0131 kald\u0131\u011f\u0131n\u0131z kiloyu kafan\u0131za takmadan diyetinizi devam ettirmeniz \u00e7\u00fcnk\u00fc geri d\u00f6n\u00fc\u015f\u00fc inan\u0131n bana g\u00fczel oluyor. Metabolizman\u0131z\u0131 sizler tan\u0131yorsunuz k\u0131sa s\u00fcreli verilen kilolar\u0131n geri d\u00f6n\u00fc\u015flerinin daha fazla olaca\u011f\u0131n\u0131 unutmay\u0131n. Sab\u0131rl\u0131 olun ve vazge\u00e7meden devam edin.<\/p>\n\n\n\n<p><strong><em>Ketojenik, isve\u00e7, akdeniz, su gibi gibi bir s\u00fcr\u00fc listeler mevcut internet sitelerinde. \u00dcst sat\u0131rlarda da s\u00f6yledi\u011fim gibi k\u0131sa vadede \u00e7ok g\u00fczel sonu\u00e7lar ald\u0131\u011f\u0131n\u0131z bu listeler uzun vadeli ve s\u00fcrd\u00fcr\u00fclebilir listeler de\u011fildir. Kendinizi k\u0131s\u0131tlamaktan vazge\u00e7in. V\u00fccudunuz sizlerin en b\u00fcy\u00fck hazinesi. Ona iyi davrand\u0131\u011f\u0131n\u0131z takdirde sizin istedi\u011finiz herhangi bir \u015feyi ger\u00e7ekle\u015ftirmeme olas\u0131l\u0131\u011f\u0131 yok bence, sizce? Bu yaz\u0131da sizlere elimden geldi\u011fince bilgilendirmeye \u00e7al\u0131\u015ft\u0131m. Ba\u015fl\u0131ktan b\u00fcy\u00fck umutlarla gelip umar\u0131m hayal k\u0131r\u0131kl\u0131\u011f\u0131na u\u011framam\u0131\u015fs\u0131n\u0131zd\u0131r \u00e7\u00fcnk\u00fc ben size yalan olanlar\u0131 de\u011fil ger\u00e7ekleri anlatmaya \u00e7al\u0131\u015ft\u0131m. \u0130stedikten sonra yapamayaca\u011f\u0131n\u0131z \u015fey yok. Ba\u015far\u0131lar!!!<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130yi bir v\u00fccuda sahip olmak, ayna kar\u015f\u0131s\u0131nda istedi\u011fimiz g\u00f6r\u00fcnt\u00fcy\u00fc g\u00f6rmek i\u00e7in t\u00fcrl\u00fc t\u00fcrl\u00fc diyet listelerine ba\u015fvururuz. Bunlar\u0131n baz\u0131s\u0131 sa\u011fl\u0131kl\u0131 olsa da baz\u0131s\u0131n\u0131n v\u00fccudumuza etkisi uzun s\u00fcre\u00e7te olduk\u00e7a k\u00f6t\u00fcd\u00fcr. Sizlere bu yaz\u0131mda as\u0131l ihtiyac\u0131n\u0131z olan diyet program\u0131n\u0131 uygulamak i\u00e7in yapman\u0131z gerekenlerden bahsedec\u011fim.&nbsp; D\u0130YET L\u0130STES\u0130 NED\u0130R VE NASIL HAZIRLANMALIDIR? Diyet listesi denilince akla her zaman ve ilk &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0130htiyac\u0131n\u0131z Olan Diyet Listesi - Diyet G\u00fcnl\u00fckleri<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetgunlukleri.com\/?p=1147\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0130htiyac\u0131n\u0131z Olan Diyet Listesi - Diyet G\u00fcnl\u00fckleri\" \/>\n<meta property=\"og:description\" content=\"\u0130yi bir v\u00fccuda sahip olmak, ayna kar\u015f\u0131s\u0131nda istedi\u011fimiz g\u00f6r\u00fcnt\u00fcy\u00fc g\u00f6rmek i\u00e7in t\u00fcrl\u00fc t\u00fcrl\u00fc diyet listelerine ba\u015fvururuz. Bunlar\u0131n baz\u0131s\u0131 sa\u011fl\u0131kl\u0131 olsa da baz\u0131s\u0131n\u0131n v\u00fccudumuza etkisi uzun s\u00fcre\u00e7te olduk\u00e7a k\u00f6t\u00fcd\u00fcr. Sizlere bu yaz\u0131mda as\u0131l ihtiyac\u0131n\u0131z olan diyet program\u0131n\u0131 uygulamak i\u00e7in yapman\u0131z gerekenlerden bahsedec\u011fim.&nbsp; D\u0130YET L\u0130STES\u0130 NED\u0130R VE NASIL HAZIRLANMALIDIR? 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