集体检指标,更年期,健身,饮食为一体的计划

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genes100
楼主 (北美华人网)
年纪到了,不服不行 :( 曾经稍微控控饮食,多走走路就能还可以勉强看的体重,一路向北。伴随而来的还有一路高升的体检指标。。。 鲜花里有人提到最美好的时光是50-55 , 可后面的日子呢 ?今年的春节在泰康往返一月,看着曾经的叱诧风云人物不禁唏嘘,在这里唯一还能比较的只剩自主行走,拄拐前行,还是被推轮椅。 照顾好自己才是对所有人的负责。 算是有感而发吧,也是对自己的一个督促(05/19 -170)。


Sample Weekly Schedule: Mon/Fri: 40 min brisk walk (250 cal) + 10 min strength (50 cal) = 300 cal. Tue/Thu: 35 min cycling (250 cal) = 250 cal. Wed/Sat: 40 min walk (250 cal) = 250 cal. Sun: Rest or light stretching/walking (~100 cal optional).

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genes100
三分练,七分吃。本周饮食参考:
Weekly Plan (3/17-03/24/2025 ) Monday Meal 1: Scrambled eggs (2-3) with spinach and 1/4 avocado, cooked in 1 tsp olive oil. Meal 2: Grilled salmon (4-6 oz) with steamed broccoli and a small sweet potato (no butter, drizzle with 1 tsp olive oil). Tuesday Meal 1: Greek yogurt (unsweetened, full-fat, 1 cup) with 1 tbsp chia seeds and a handful of blueberries. Meal 2: Baked chicken breast (5 oz) with sautéed kale and garlic, plus 1/2 cup quinoa. Wednesday Meal 1: Smoked salmon (3-4 oz) on a bed of arugula with 1 tbsp flaxseed oil dressing. Meal 2: Turkey meatballs (5 oz, lean) with zucchini noodles and 1 tbsp almond butter sauce. Thursday Meal 1: Omelette (2 eggs) with mushrooms, tomatoes, and 1 oz feta cheese. Meal 2: Grilled mackerel (5 oz) with roasted Brussels sprouts and 1/4 cup walnuts. Friday Meal 1: Chia pudding (2 tbsp chia seeds soaked in 1 cup unsweetened almond milk) with 1 tbsp crushed almonds. Meal 2: Beef stir-fry (4 oz lean beef) with bell peppers, onions, and 1 tbsp olive oil, served over cauliflower rice. Saturday Meal 1: Cottage cheese (1 cup, low-fat) with 1 tbsp pumpkin seeds and a small apple. Meal 2: Baked cod (5 oz) with asparagus and 1/2 cup lentils seasoned with herbs. Sunday Meal 1: Hard-boiled eggs (2-3) with a handful of cherry tomatoes and 1/4 avocado. Meal 2: Grilled shrimp (6 oz) with mixed greens, cucumber, and 1 tbsp tahini dressing.
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syzheng
甘油三酯怎么突然增加这么多?饮食没有变化吗?
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genes100
回复 3楼 syzheng 的帖子
年龄?我其实有点怀疑2022的数据是否准确。 2023 年在实行 Keto diet , 大量的肉和脂肪,所以综合指标最差。2024停止了Keto, 但体重增加较多, TG 也还在增长。今年准备严格一点控制体重,看TG会不会好一些。 想起来了,2022 年是疫情期,时间自由,每早run 4 miles ,体重减了20LB 。 看样子还是要定时review一下。
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genes100
算重量与实际重量往往千差万别。记住使用标准计量。
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mt.everest
genes100 发表于 2025-03-19 14:51
三分练,七分吃。本周饮食参考:
Weekly Plan (3/17-03/24/2025 ) Monday Meal 1: Scrambled eggs (2-3) with spinach and 1/4 avocado, cooked in 1 tsp olive oil. Meal 2: Grilled salmon (4-6 oz) with steamed broccoli and a small sweet potato (no butter, drizzle with 1 tsp olive oil). Tuesday Meal 1: Greek yogurt (unsweetened, full-fat, 1 cup) with 1 tbsp chia seeds and a handful of blueberries. Meal 2: Baked chicken breast (5 oz) with sautéed kale and garlic, plus 1/2 cup quinoa. Wednesday Meal 1: Smoked salmon (3-4 oz) on a bed of arugula with 1 tbsp flaxseed oil dressing. Meal 2: Turkey meatballs (5 oz, lean) with zucchini noodles and 1 tbsp almond butter sauce. Thursday Meal 1: Omelette (2 eggs) with mushrooms, tomatoes, and 1 oz feta cheese. Meal 2: Grilled mackerel (5 oz) with roasted Brussels sprouts and 1/4 cup walnuts. Friday Meal 1: Chia pudding (2 tbsp chia seeds soaked in 1 cup unsweetened almond milk) with 1 tbsp crushed almonds. Meal 2: Beef stir-fry (4 oz lean beef) with bell peppers, onions, and 1 tbsp olive oil, served over cauliflower rice. Saturday Meal 1: Cottage cheese (1 cup, low-fat) with 1 tbsp pumpkin seeds and a small apple. Meal 2: Baked cod (5 oz) with asparagus and 1/2 cup lentils seasoned with herbs. Sunday Meal 1: Hard-boiled eggs (2-3) with a handful of cherry tomatoes and 1/4 avocado. Meal 2: Grilled shrimp (6 oz) with mixed greens, cucumber, and 1 tbsp tahini dressing.

你这也太低碳了,第一天就一个小红薯,碳水都不到60.
第二天才半杯quinoa和一把蓝莓,一杯奇亚籽,碳水肯定没到100.
吃碳水太少了啊。
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genes100
谢谢MM提醒。这个饮食计划是用来做参考和Idea的。 前面一周忙忙碌碌,清理冰箱存货和喂饱春假回家的孩子,没有很好执行饮食控制。 这周开始:
Day 1: 早餐 : 2片面包(140 ) TJ turkey breast (60 ) Egg (80) coffee (60 )= 340 卡 午餐: 1 自制恰巴塔(230) fish (200) , Costco Winton 8 pieces (130) = 550 卡 Snack : 8 pieces almond (75) 晚餐: oat 1/4 cup (150) , 三杯鸡 1 cup(300),蔬菜若干(200)= 650卡 Snack :8 pieces almond (75) ---------------------------------------------------------------------------------------------------- Total :1700 卡 晚餐需要调整
nutrition fact :

Day2 : 1.早餐 :起晚了 ,egg (80) = 80 卡 2.午餐:oat 1/4 cup (150) , 三杯鸡 1 cup(300),蔬菜若干(100)coffee (60 ) = 610卡 3.Snack :8 pieces almond (75) , 1 banana (90) = 165 4.晚餐: oat 1/4 cup (150),salmon 6 oz(310) , 蔬菜若干(200)= 660
Total = 1515
nutrition fact :

Day 3 : 1.早餐 :egg (80) , coffee with 1/2 cup fat free milk 1tbsp honey (105) = 185卡 2.午餐: 自制恰巴塔(230) salmon 4 oz (230) , Costco Winton 4 pieces (65) = 525卡 3.Snack : 8 pieces almond (75) 4.晚餐: 自制恰巴塔(230) salmon 4 oz (230),泡菜豆腐汤 1 cup (300) = 760
Total = 1545
Day 4(3/28): 1.早餐 :egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 240 2.午餐 :cooked beef shank 2 OZ (180) , chicken breast 1 OZ (50) , oat 1/4 cup (150) = 380 3.Snack : coffee (60 ), 8 pieces almond (75) = 135 4.晚餐: oat 1/4 cup (150),cooked beef shank 2 OZ (180) , 蔬菜若干(200) , miso soup with tofu 1 cup (100)= 630
Total :1400
Nutrition fact :
Day 5(3/29): 1.早餐 :egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) , Faze Total non fat Greek Yogurt 4 Tbsb 30 = 270 2.午餐:外食 生煎包 1 (200) ,饺子 2(140) = 340 3.snack:almond 8 (75)apple 1(95 ) egg (80 ) = 250 4 晚餐 : oat 1/4 cup (150),chicken breast 2 OZ (100) , cooked beef shank 1 OZ (90) 蔬菜若干(200)= 540
Total = 1400
Day 6(3/30): Skip day  Day 7(3/31): 1.早餐 :egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 240 2.午餐: oat 1/8 cup (80),chicken breast 2 OZ (100) , 海鲜豆腐 蔬菜汤(200),南瓜 4OZ (40) = 420 3.Snack : coffee with 1/2 cup non fat milk (60), Faze Total non fat Greek Yogurt 4 Tbsb (30), almond 8 ( 75) =165 4 晚餐 : oat 1/4 cup (150),健康版水煮鱼( 6oz fish , 2 cups veg, oil ) (300) , 蔬菜牛肉( 2 slice beef, veg 1 cup , oil ) (200) = 650 Total = 1475 Carbs: ~95.2g Protein: ~135.6g  Day 8(04/01): 加入yoga 30m,跳操30m 1.早餐 :egg white 2 (34) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 240 3.Snack : coffee with 1/2 cup non fat milk (60), Faze Total non fat Greek Yogurt 4 Tbsb (30), almond 8 ( 75) =165 2.午餐: oat 1/8 cup (80),chicken breast 2 OZ (100) , 海鲜豆腐 蔬菜汤(300) =480 4 晚餐 : oat 1/4 cup (150), beef flank 2OZ (200),芹菜虾仁 (100),荷兰豆香肠(100)= 550 Total = 1435 Carbs: ~83.2g Protein: ~120.9g
Day 9(04/02): 加入yoga 30m, outdoor walking 30 1.早餐 :egg white 1(17) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 220 2.午餐: oat 1/8 cup (80),chicken breast 2 OZ (100) , 海鲜豆腐 蔬菜汤(200) , 中式香肠 1 根 (200)=580 3.Snack : coffee with 1/2 cup non fat milk (60), Faze Total non fat Greek Yogurt 4 Tbsb (30), almond 8 ( 75) =165 4 晚餐 : oat 1/4 cup (150), beef flank 1OZ (100), 红烧茄子(100,boiled broccoli (50), 蔬菜汤 (50)=450 Total :1435 Carbs: ~99g Protein: ~101.3g
Day 9(04/03): 加入yoga 30m, HIIT 30m 1.早餐 : too busy , skip 2.午餐: oat 1/8 cup (80),南瓜 4OZ (40) , chicken breast 2 OZ (100),海鲜豆腐 蔬菜汤(200) , salad with 6 walnut 1/4 OZ and yogurt ( 100) , egg 1 (80) = 600 3.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75) , satin caned (200) , oat 1/8 cup (80) = 415 4 晚餐 : oat 1/4 cup (150), grilled chicken breast 6 OZ (300), steamed broccoli 1 1/2 cup (100) = 550 Total : 1565 should never skip breakfast
Day 10(04/04): 加入yoga 30m,indoor cardio 15 m 1.早餐 :egg white 1(17) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 220 2.午餐: oat 1/8 cup (80),南瓜 4OZ (40) , chicken breast 2 OZ (100), salad with 6 walnut 1/4 OZ and yogurt ( 100) , egg 1 (80) = 400 3.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75) =135 4 晚餐 : oat 1/4 cup (150), grilled chicken breast 4 OZ (300), beef fajita 4 OZ 400 = 850 Total = 1605 :(
Day 11(04/05): 加入yoga 30m Skip day
Day 12(04/06): 加入yoga 30m,indoor cardio 15 m 1.早餐 :egg white 1(17) , egg yolk 1/2 ( 26) , chicken breast 2 OZ (100) , oat 1/8 cup (80) = 220 2.午餐: oat 1/8 cup (80),chicken breast 4 OZ (200), stir fried veg (200) = 480 3.Snack : coffee with 1/2 cup non fat milk (60 ), Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50) =110 4 晚餐 : oat 1/8 cup (80), stir fried veg (200), chicken breast 3 OZ (150), canned satin (200) = 630 Total = 1440
Day 13(04/07): exercise break day 1.早餐 :egg (80) chicken breast 2 OZ (100) , oat 1/8 cup (80) = 260 2.Snack : coffee with 1/2 cup non fat milk (60 ), Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50),8 pieces almond (75) =185 3.午餐: oat 1/8 cup (80),chicken breast 4 OZ (200), veg soup with tofu (200) = 480 4 晚餐 : oat 1/4 cup (150), grilled chicken breast 4 OZ (300), tofu(200) with ground pork(100) 8 OZ ( 300) = 750 5.Icecream Häagen-Dazs  1 tbsb = 40 Total = 1715 今天吃爆了,感觉有些控制不住,很想吃甜食。 Day 14(04/08): yoga 15m 1.早餐 :egg (80) tofu 2 OZ (50) , oat 1/8 cup (80) = 210 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75) = 135 3.午餐: oat 1/8 cup (80),chicken breast 2 OZ (100), veg soup with tofu (150) canned satin (200 )= 530 4 晚餐 : oat 1/4 cup (150),红烧茄子(300) ,stir fry veg (100 ) , miso soup with tofu 1 cup (100) = 650 Total = 1525 中餐热量高,蛋白质少
Day 15(04/09): 1.早餐 :egg (80), chicken breast 2 OZ (100) ,oat 1/8 cup (80) = 260 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75),Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50) = 185 3.午餐: oat 1/8 cup (80),chicken breast 3 OZ (150), veg soup with tofu (150) = 380 4 晚餐 : oat 1/4 cup (150),stir fry veg (200 ),鱼( 6oz fish , 2 cups veg, oil ) (300) = 650 Total = 1475 好像进入平台期了,是不是要试试晚餐减碳水?
Day 16(04/10): 1.早餐 :egg (80), chicken breast 2 OZ (100) ,oat 1/8 cup (80) = 260 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75),Faze Total non fat Greek Yogurt 4 Tbsb with 1 tsb honey (50) = 185 3.午餐: oat 1/8 cup (80),chicken breast 3 OZ (150), veg(100)=330 4 晚餐 : oat 1/8 cup (80),chicken breast 2OZ (100), stir fried veg with egg(200), tofu(100) with ground pork(200) 8 OZ ( 200) =680 Total = 1455 very full , need to lower dinner in take
Day 17(04/11): cut carb to 1/4 cup oat per day 1.早餐 :egg (60, with 1/2 yolk), chicken breast 2 OZ (100) ,oat 1/8 cup (80) = 240 2.Snack : coffee with 1/2 cup non fat milk (60 ) ,Faze Total non fat Greek Yogurt 2 Tbsb with 1/2 tsb honey (25) =85 3.午餐:  canned satin (200 ),chicken breast 3 OZ (150), veg(100)=450 4 晚餐 : oat 1/8 cup (80),chicken breast 3OZ (150), stir fried veg with pork(300) = 530 Total =1305
Day 18(04/12): cut carb to 1/4 cup oat per day Skip day Day 19(04/13): cut carb to 1/4 cup oat per day cycling 30m
Day 20(04/14): cut carb to 1/4 cup oat per day 1.早午餐 :, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) , turkey ,carrot ,potato meat ball 5 (50 cal each with Protein: 3.7 gCarbs: 6.6 gFat: 1.1 g)250 = 430 2.Snack : coffee with 1/2 cup non fat milk (60 ) 1 egg with 1/2 yolk (60 ) , canned tuna (180) = 300 4 晚餐 : oat 1/8 cup (80),chicken breast 3OZ (150), stir fried veg with chicken(200), veg soup with tofu (150),pork ribs 6 oz (450) = 950 Total =1680 想要clean eat只能吃鸡胸加水煮蔬菜。
Day 21(04/15): cut carb to 1/4 cup oat per day 1.早午餐 :, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) , tofu veg soup (200) , veg chicken (250) = 630 2.Snack : coffee with 1/2 cup non fat milk (60 )Greek Yogurt 2 Tbsb with 1/2 tsb honey (25) =85 4 晚餐 : oat 1/8 cup (80),chicken breast 2OZ (100), canned satin (200) ,1/2yolk egg (60) = 440 Total = 1155
Day 22(04/16): 1.早午餐 :, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) ,1/2yolk egg (60) = 240 2.Snack : coffee with 1/2 cup non fat milk (60 ) 4 午晚餐 : oat 1/8 cup (80),chicken breast 2OZ (100), canned tuna (200),红烧茄子(300) stir fried veg with chicken(200) =880 Total = 1180
Day 23(04/17): biking 60 min 1.早午餐 :, oat 1/8 cup (80) ,1/2yolk egg (60),salmon 2.3 oz(120) 红烧茄子(150) stir fried veg with chicken(100) = 510 2.Snack : coffee with 1/2 cup non fat milk (60 ) 4 午晚餐 : oat 1/8 cup (80),chicken breast 2OZ (100), salmon 4 oz(200)红烧茄子(200) stir fried veg with shrimp(200) =780 Total = 1350
Day 24(04/18) 1.早午餐 :, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) ,1/2yolk egg (60) = 240 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75),Faze Total non fat Greek Yogurt 2 Tbsb with 1/2 tsb honey (25) = 160 4 午晚餐 : oat 1/8 cup (80),chicken breast 4OZ (200),veg with sausage 1 link (300), Korean sweet potato glass noodle 3 OZ (300) = 880 drink : 银耳木瓜羹(10OZ)(200) Total = 1480
Day 25(04/19) walking 60 min 1.早午餐 :, chicken breast 2 OZ (100,17p) , sweet potato 1/2cup (50) ,1/2yolk egg (60) = 210 2.Snack : coffee with 1/2 cup non fat milk (60 ), 8 pieces almond (75) = 135 4 午晚餐 : oat 1/8 cup (80),1/2yolk egg (60) salmon 4 oz(200) 1/2 avocado (120) = 460 Total = 805 不可持续,饿的睡不着。 Day 26(04/20) Skip day
Day 27(04/21) indoor cardio 30 m 1.早午餐 :oat 1/8 cup (80) ,1/2yolk egg (60), Turkey Veg meatball 4 (200) , veg soup with pork ribs (200) = 540 2.Snack : coffee with 1/2 cup whole milk (80 ),)Greek Yogurt 3Tbsb with 1/2 tsb honey (35) = 115 4 午晚餐 : oat 1/8 cup (80),canned tuna (200), 1/2 costco hard tofu (200) , chinese sausage (250) stewed beef 2 OZ (150) = 880 Total = 1535 超了, dinner太多meat。
Day 28(04/22)biking 60 min 1.早餐 :, chicken breast 2 OZ (100,17p) ,oat 1/8 cup (80) ,1/2yolk egg (60) = 240 2.Snack : coffee with 1/2 cup whole milk (80 ) 8 pieces almond (75) =155 3.午餐:sweet potato 1/2cup (50) ,1/2yolk egg (60)1/4 costco hard tofu (100) , 1/2chinese sausage (150) =360 不应该熬夜啊,饿。





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tqqkdg
回复 5楼 genes100 的帖子
我买了一模一样的盘子哈哈
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genes100
回复 8楼 tqqkdg 的帖子
质控,量控一起抓
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realsimplejill
mt.everest 发表于 2025-03-24 16:32
你这也太低碳了,第一天就一个小红薯,碳水都不到60.
第二天才半杯quinoa和一把蓝莓,一杯奇亚籽,碳水肯定没到100.
吃碳水太少了啊。

100克碳水很多了😂
r
realsimplejill
genes100 发表于 2025-03-19 16:07
回复 3楼 syzheng 的帖子
年龄?我其实有点怀疑2022的数据是否准确。 2023 年在实行 Keto diet , 大量的肉和脂肪,所以综合指标最差。2024停止了Keto, 但体重增加较多, TG 也还在增长。今年准备严格一点控制体重,看TG会不会好一些。 想起来了,2022 年是疫情期,时间自由,每早run 4 miles ,体重减了20LB 。 看样子还是要定时review一下。

Keto的执行方法不同会造成结果差很多,不见得是keto不适合。不知道mm keto的时候有没有测过生酮水平?我给朋友的建议都是要测尿液或者血液。我自己怕疼,所以测尿液。尿检不出来不算生酮。
生酮简单来说还分dirty keto和well formulated keto。执行起来差别很大的。
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realsimplejill
genes100 发表于 2025-03-25 11:04
谢谢MM提醒。这个饮食计划是用来做参考和Idea的。 前面一周忙忙碌碌,清理冰箱存货和喂饱春假回家的孩子,没有很好执行饮食控制。 这周开始:
Day 1: 早餐 : 2片面包(140 ) TJ''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''s turkey breast (60 ) Egg (80) coffee (60 )= 340 卡 午餐: 1 自制恰巴塔(230) fish (200) , Costco Winton 8 pieces (130) = 550 卡 Snack : 8 pieces almond (75) 晚餐: oat 1/4 cup (150) , 三杯鸡 1 cup(300),蔬菜若干(200)= 650卡 Snack :8 pieces almond (75) ---------------------------------------------------------------------------------------------------- Total :1700 卡 晚餐需要调整
nutrition fact :

Day2 : 1.早餐 :起晚了 ,egg (80) = 80 卡 2.午餐:oat 1/4 cup (150) , 三杯鸡 1 cup(300),蔬菜若干(100)coffee (60 ) = 610卡 3.Snack :8 pieces almond (75) , 1 banana (90) = 165 4.晚餐: oat 1/4 cup (150),salmon 6 oz(310) , 蔬菜若干(200)= 660
Total = 1515
nutrition fact :

Day 3 : 1.早餐 :egg (80) , coffee with 1/2 cup fat free milk 1tbsp honey (105) = 185卡 2.午餐: 自制恰巴塔(230) salmon 4 oz (230) , Costco Winton 4 pieces (65) = 525卡 3.Snack : 8 pieces almond (75)


我瞎提几个建议,mm随便看看: 1.增加蛋白质,尤其是早餐。按每磅至少0.8克。而且最好的protein distribution是每顿平均,我每顿三十多克。 2.加纤维,比如day 3的馄炖皮可以用wassa cracker代替。一天最少三十克纤维。 3. 早餐加量,鸡蛋至少三到四个。早餐蛋白质充足有利于另外两顿饭控制食欲。
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genes100
回复 12楼 realsimplejill 的帖子
谢谢MM建议,我试试看。应为家庭遗传基因的LDL都比较高,再结合近三年的体检结果,控脂是我的首要任务。
准备就是逐步减少总能量摄入,尽量按理想比例,分配蛋白质,碳水,脂肪的比例,已保证足够蛋白质为优先,然后调整脂肪和碳水化合物.
按照大约1500卡每日摄入量,保证蛋白100g 计算,我需要
100g (400卡)蛋白 27% 150g (600 卡)碳水 40% 55g (500 卡)脂肪 33%
我调整一下饮食试试。
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genes100
回复 13楼 genes100 的帖子
第一周小结:找到合适饮食比例与热量,减重2.3 L。谢谢realsimplejill MM 的建议,确实有利于控制食欲。
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wecansee
加油呢!
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wecansee
回复 9楼 genes100 的帖子
从源头上把控!
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weisji
我有时都佩服自己的毅力啊
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FannyZheng
建议 运动跟上-有氧至少150分钟,争取300分钟;重训每周30*2 build up, 争取(>30)*4. 个人体验有氧运动降甘油三酯升HDL见效最快 用app记food journal,比如MyFitnessPal, 纤维吃够25g, 增加绿色蔬菜,蛋白1g/pound体重,注意平衡动植物蛋白,控制红肉摄入 你的血糖也偏高,A1C, fasting insulin如何?

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genes100
回复 18楼 FannyZheng 的帖子
谢谢MM建议:) 我目前大概保持每天一万步的水平,慢跑大概要等体重再降下来一些开始,一是膝盖受伤,二是我很难饮食,大量运动同时进行。运动改变之后会很饿,饭量一定超标。 MM提到的重训30*2 build up 是什么概念?有没有相应的链接或视频?我还从未认真进行过weight training,看样子应该开始了。 我的A1C是5.3但也有一年多没测了,准备三个月后和其他几项一起做。
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FannyZheng
就是30分钟两次. 重训最好跟教练掌握好基本动作避免受伤. 你的A1c不错但空腹偏高属于pre diabetes range值得注意,饭后多动少坐
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genes100
回复 20楼 FannyZheng 的帖子
Got it,谢谢MM
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genes100
回复 14楼 genes100 的帖子
第二周小结:继续合适饮食比例与热量,本周减重2.5 Lb. ,总减重4.8Lb。谢谢FannyZheng MM 的建议,逐渐加入锻炼。感觉锻炼对减重的影响不大,但对心情和身体状态的帮助很大。
锻炼后食量增大,本周后面两天饮食控制有待提高,特别是牛肉类的总量。看似很少,热量很高。
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Julie_zhou
不容易呢
吃枣药丸
好 以后这个也是我的计划了
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genes100
回复 24楼 吃枣药丸 的帖子
谢谢MM的评论,我也是在逐步尝试。差不多两周了,明显感觉身体对甜食和主食的渴望 :(
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genes100
回复 14楼 genes100 的帖子
第三周小结:继续平衡饮食,食物重量控制不足,如预期进入减重 平台期。 本周减重1Lb, 总减重5.8Lb. 下周恢复食物称重,加入锻炼,特别是strength training。
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genes100
回复 14楼 genes100 的帖子
第四周小结:继续平衡饮食,碳水减半, 每日总卡标准调至1200,加入部分锻炼。 本周减重1.9Lb, 总减重7.7Lb. 下周继续加入锻炼,特别是strength training。 月小结:基本完成目标( 差1.4Lb),掌握饮食标准。锻炼部分需要加强。