???????�N????? ???�?�??N�???? ??N??�???? ?? ???�??N?, N�N�???�N� ????N�N????�N�N??

?s?�?? N�?�N?N?N�??N�?�N�N? ?????�????N?NZ ????N�??N? ???�?�??N�???? ???�N? ????N�N????�????N?? ?YN�?????�N�N� N�?�N?N�N�N�???? ???�N? ???�???�?�?????????? ?? ?�N�N?N�N�?????? N??�?????�????N? ?�??N�?�. ?�?�???� ???�?????????�?�N??? (Lyle Mcdonald)- ?�??N�??N� ?�???�N�N� 2.0 (The Ultimate Diet 2.0)

0
97
сколько калорий потреблять в день чтобы похудеть

?�N�???�N� N??�???�N�N?, N??????�N????? ???�?�??N�???? ??N??�???? N?????N�N�?�?�?�N?N�N? ?? ???�??N?, N�N�???�N� ????N�N????�N�N?, ??N??�???? N????�N�?�?�?� N??�???�N�N? N?N?N�??N�??N?NZ ????N�??N? ???�?�??N�????. ???�???�N�????????N�N� ???�N? ?????????�N�?�?�????N? ???�N??� (A�?�?�?�????N?NZA� ???�?�??N�????????N?N�N?). ?�N�???�N� ????N�N????�N�N?, ??N??�????, N�N�???�N� ???�N�???? N�?�N?N�???? ???�?�??N�???? ?�?� ???�??N? ?�N�?� ?�???�N?N??�, N�?�?? ??N� ????N�N�?�?�?�?�?????�. ???? ?�N?N�N? ??N??�???? N????�N�N?, N??????�N????? ???�?�??N�???? ??N� ?�N????�N�?� «???�?????�???�N�N?», N�N�???�N� N?N�?�?�???�N????? N�N????�N�N? (???�N�??N�??N� ???�?�??N�????).

???�???�?�????, ???�?? ??N� ?�N????�N�?� ???�?�N????�N�?????�N�N? ???�N�??N�??N� ???�?�??N�???? ?�???�N?N??� N?????N�N�?� ???�?? ???�??N?N??� ?�??N�. ???�????N?N�N?N? N?N�??N�???????????? ???�?? ????N�N????�????N? ??N????�NZN�??N�?�?�N????? N? ????????N�N?NZ ?????�N�, N�?�?? ?? N�?�, ??N�?? N?N�??N�?�?�N� ???�?????�?????�??N�?? ????N�N????�?????� ?�?�?� ?�?�??N?N�???? N?????N�N�????. ?�?�?�???? ???????????�N�N?, N�N�?? ???�?�?� ?�N??�?? ??N� N?????N??�?? ???� N�??N�??N�?� (???�?? ???� ?????�?�N�?�) N�N�?�????N�?????�N�N?N?N?, N�?? ??N?N�N�?�?????? ?????�???? ????N�N????�N�N? N�???�N????? N? ????????N�N?NZ ?????�N�N�.

?�?�N? ???�N�?�?�?� ??N??�???? N�?�N???N�N?, ???�?? ??N� ?�N????�N�?� N�N????�N�N? ???�???�?�??????, ?�N�N?N�N�?? ???�?? N??? N?N�?�?????�?? N?????N�??N?N�N?NZ. ?zN� N?N�?????? ?�N????�N� ?�?�????N??�N�N?, N??????�N????? ???�?�??N�???? ??N??�???? ?? ???�??N?, N�N�???�N� ????N�N????�N�N? (N?N�?�???�??N? ???�N�??N�??N�?� ???�?�??N�????):

  1. ?????�?????? ???�N�??N�??N� ???� 10-15% ?????�?� N?N?N�??N�?????? ????N�??N� (???�???�?�???????� ????N�N????�?????�)
  2. ??N�?�???????? ???�N�??N�??N� ???� 20-25% ?????�?� N?N?N�??N�?????? ????N�??N� (N??? N?N�?�?????�?? N?????N�??N?N�N?NZ)
  3. ?�N�N????????? ???�N�??N�??N� 25% ?????�?� N?N?N�??N�?????? ????N�??N� (?�N�N?N�N�???� ????N�N????�?????�)

?YN�?�?�???� N�?�?? N�?�N?N?????N�N�?�N�N? ???�NZN?N� ?? ??????N?N?N� N�?�???????? N??????�?�????N?, N�?�N?N?N�??N�?�?�?? N�?�??N�??N�?�N???N?NZ ????N�?�N�NZ ???�N??� ?? ???�????N�N� N?N??�??????N?N�:
?Y??N�?�N�N? ?�??N�?� ?�?� ???�???�?�NZ, ???? = (?�?�N�??N�??N� ???�?�??N�???? * 7) / 7700

?? ??N??�N�????N� ?�???�N?N??� N?N?N�??N�???�N? ????N�???�, N?????N�???�N�N?N�???�?????? ?�???�N?N??� ?? N�?�N?N?N�??N�?�????N�?? ???�N�??N�??N� ???�?�??N�???? (N? ?�?�??N�????N� ???? N�?�N?N�N�N�N? 200-300 ?????�?�, ?� N? ??N??�N�????N� ???�N�??N�??N� 270-405 ?????�?�), N�N�?? ???�???�N�?�?�N� ?�???�N?N?N?NZ ????N�?�N�NZ ?? ???�N??� (?�?� N?N�N�N� ?�??N�???????? ???�N?N?N�) ?�?� ???�???�?�NZ. ?Y??N?N�????N? ???�?�???? ??N�?? ??N�?�??N�?� ???�N�??N�??N�?� N�?�N?N?N�??N�N�???�N�N? ?�???? ???�?? ??N�??N�?�??N� ??N� ?�?�?�???????? ???�?�??N�????????N?N�?? (?? ???�N??�?? ??N�?????�N�?� 10-15%), ?� ???� ?�N�?�N�N? ?????????�??????N?NZ N�????N???N�?????�????N?NZ ????N�??N? ???�?�??N�???? ???�N? ?�NZ???�?? N�?�?�???????? ?????�?� ?? ???�N??�.

  • 01 ???�N�??N�??N� N?????N??�?? ???�?�?�??N??????? ?? ?�???? ?????�???? ?????�??N�N?N?N? ?�?�?� ??N????�N�N� N?N????�???? ?�?�???�????N�N? ???�??????-N�?? ???� ??N�????N???N�???? ?�???? ?????�???????�?�??N�??????N�?? ?�???�?�???????? (???????�??N?N�N? N�?�?�N??????� ?????�?????? ???� ???�?�?�?�??N�?�???????� N??�?� 60 ???�?�??N�???? N?N????????????�?�???? ???� ?????????? ??N�N??�???�);
  • 02 ???�?�?� ?�N??�?? ??N??�???? N????�??N?N???N�N? ???�N�?�?� ?????�??N�?�N?N�???? ????N�?? ???�N? ???�???�???�????N? ????N�??N� ???�?�??N�????, ???�???�???�????N? ?�N???N?N� ???�?�???�N�??N�?�?�N???N�???? ?? ???�N�N�??N�?? N�?�N�?????? ???�?�?? ???�???�????N�N?N?, N�N�?? ??N???N�???�??????N�?�N????? ?�?�??N�?� ???�N? ?�NZ???�??, ???�??N�?? ???�N�?�????N?N?N�??N� N?N?N�?�N?N�???�????N�?� ????N�?�????N�?�????N?;
  • 03 N?N�??N�?�?�N�N?N?, N�N�?? N?N�???�N? ???�?�N�?� ???�???�???�????N? ?? ????N�?�?????? ???� ?????�?�N?N� N?N?N�?�N?N�???�?????????? ???�??N?????N? ???� ???�???�?? ???�N�?�N?N�?? ;
  • 04 ?????????�N�?�?????�N�N? ?????�N�N? ?�?�??????, N�?�?? ???�?? ???� ??N�????N�N�N?N? N??�??N??????? N????�N????? ????N�?�????N�?????�N�N? N??�?�N? ?? ????N�?�??????;
  • 05 ??N�??N�?�N?N????????�?�N???N�?� N?????N�N�N????�??N� ???� N�??N???N?NZN� ????N�?�N�N?N�N? ????N?N�??????N?N�N�N� ???� N�N�?�????N�???????�N� N�?�?�N??�N?N�?�N�????.
  • 01 ????N�?�N�N? ???�N??� ??N�????N?N�??????N� ?z?�?�???� ???�???�?�??????, N�?�N�?� ??N??�???? N?N�?? N?N?N�N�?�?????�?�N� N�?�N�, N? ???????? ???�???�N�?�?�N????? ???� N�?�?? N??� ?????????? ?�??N????�????;
  • 02 N�?�??, ??N�?? ??N�N?N�N????�?�N� ???� N???N�?�?????????�????N?N� ???? N�??N�???�N?N? ?? ?�???????�???�????????N?. ???�???�N�?�?�N????? ?????�?�N� ?�N�???�?�N� ???�???�N�?????????? N??�N�??N???N�N? N�???�N????? 5 ?????�????N�?�???? ?�??N�?�. ???? ???�N? ???�??N?N????? N?N�?? ??N?N� ?�N�N� ???�???�N�?�?�N� 20 ???�???�?�N? ?????�N�N� ?? N????�??N?N??�???????? ????N�??N� ???�?�??N�????;
  • 03 ?????????�N????? ?�?�?????? ??N????�??N�N?N?N? ??N�?? N�?�N?N�N�N�?� ???�?�??N�????, N?????N�N�?�?�?�N�????N�N� ?�?� ???�??N? ???�?�???�N?N????� ??????N�?�N?????N?N�?? ??N�?? ???�???�N??????�??????/??N�?�?????� ???�?�??N�????????N?N�?? ??N�????N???N�???? ??????N?N� N????�?�?�N�N? ???� 300-???�?�??N�???????????? ???�N�??N�??N�?� 100-???�?�??N�??????N�?? ?? ????N�?�N�N? ???�N??� ???� ???�?�???�N�??N�?�?�N??????? ??N�?�??N�?�N�??N�N?N?N? ?? ???�N?N?N�?�N?N�??N?NZN�N?NZ.

???�?????? ???�N�?�?�????, N?N�??N� ??????N�???? ?�N????�N� ?�N?N�N??� ??N??�???? N�?�?�??N�?�N�N? N? N�?�N�, ??????N? ??N??�???? ????N�N????�N�N? N?????N??�?? ???�???�??????????, ??N�?? ?????�?�N� ????N?N�?�N�??N�??N�?? ????N�N� ?? N?????N????�?�?? N???N�N???N??�?�?�???? N??�?�????N�N? ?�?� N????????? ????N�?�?????�?? ???�?�??N�?? ???�??N?, ??N�?�??N? N�??N�???? ??N�???�N�N?N? N�?�?�???�N�N� ????N�N�???? ?? N?N�??N�N�???�N? ???�?�??N?NZ ???�?�??N�??NZ.
?�N??�?? ??N?N�?�?�N???N�?? ?�N?N�N??� ??N�?�N�?�N�N? N?N�?�????NZNZ ???�?? ??N�N?????N?NZ N?N�?�???�??N? ???�N�??N�??N�?� ???�?�??N�????.


See also:

Ваш коментарий очень важен для нас