哥本哈根13天减肥食谱

This diet must be followed for 13 days, that’s why it’s (quite) difficult, but very efficient.这份餐单必须严格坚持13天，这就是其难以坚持，却非常有效的原因。

这份餐单可以改善你的新陈代谢，并持续两年时间。

这就意味着一旦你完成该食谱，回复正常饮食也并不会是你复胖。

这不是一般的食谱，他能帮助你燃烧更多热量，并在你结束食谱后仍然有效。

如果你严格按照指示完成餐单，你可以减去7~20KG的重量，在两年内不可在执行该食谱。

如果有必要的话，你可在两年后继续执行。

Ifduringthedietyoumakeanydeviationsfromthewrittenplan,STOPthedietimmedia tely. It will no longer have the desired effects on your metabolism. The diet maybe attempted again after 6 months, and not before. IF you broke the "rule" before the 6thday of the diet, you can start it again after 3 months.执行餐单期间，如果你食用食谱外的食物，请立即停止该食谱。

因为将不再按照预计效果改善你的新陈代谢。

你必须在6个月后重新执行该食谱。

如果你在前六天就未按食谱进食，可在3个月后重新进行.Because the diet takes about two weeks, it’s quite difficult to follow it.因为该食谱需持续2xx时间，难以执行。

Tips* Purchase all ingredients before starting the diet. Going to the grocerystore during thediet is just asking for trouble...请预先购买食谱上的所有事物。

* If you feel hungry during the diet ... drink WATER, plenty. At least 2 liters / day.节食期间如果感到饥饿请大量喝水。

每天最少2L.* The salad in the diet plan is fresh green lettuce salad.餐单上的色拉是指生菜色拉* The cod (fish) can be replaced with trout or turbot.鳕鱼可以用鳟鱼或者xx代替。

* Natural yogurt is yogurt with NO fruit or sugar.天然优格（酸奶）是指不加水果和糖的优格（酸奶）* You can NOT have alcohol, chewing gum (both contain sugars that will alter the effectsof the metabolism change.不能喝酒，不能吃口香糖* For the fresh fruit you can use any fruit on the Negative Calorie Food List2.餐单上的水果是指任何具有副热量效应的水果* The tomato is to be eaten raw番茄要生食* When there is no food portion specified, you can eat as much of it as you want (ex:salad,spinach, celeriac)餐单中没有标明用量的食物，你可以尽情吃（比如：萨拉，菠菜，芹菜）Day 1breakfast 1 cup of coffee + 1 cube sugar;lunch 2 hard boiled eggs + boiled spinach + 1 tomatodiner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice第1日早餐：一杯黑咖啡，一块方糖中餐：2个煮鸡蛋，一个xx，水煮菠菜晚餐：1块牛排200g，生菜加橄榄油和柠檬拌食Day 2breakfast 1 cup coffee + 1 cube sugarlunch can of ham + 1 serving natural yogurtdiner 200 gr. (7 oz) beef steak + lettuce salad with oil and lemon juice 第2日早餐：一杯黑咖啡，一块方糖中餐：200g低脂火腿，一盒天然酸奶200g晚餐：1块牛排200g，生菜加橄榄油（其它油也可以）和柠檬拌食Day 3breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted breadlunch 2 hard boiled eggs + 1 slice of ham + lettuce saladdiner boiled celeriac + 1 tomato + 1 fresh fruit第3日:早餐：一杯黑咖啡，一块方糖，1片烤面包片中餐：2个煮鸡蛋，1片火腿，生菜沙拉晚餐：水煮芹菜，一个xx，一个xx水果4Day 4breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted breadlunch 2 dl. orange juice + 1 serving natural yogurtdiner 1 hard boiled egg + 1 large grated carrot + 1 pot cottage cheese第4日早餐：一杯黑咖啡，一块方糖，1片烤面包片中餐：200ml橙汁，200g天然酸奶晚餐：1个煮鸡蛋，一大根胡萝卜切碎生吃，一块200g的白干酪Day 5breakfast 1 large grated carrot w/ lemon juicelunch 200 g (7 oz) boiled cod w/ lemon juice + 1 teaspoon butterdiner 200 g (7 oz) beef steak + lettuce salad and fresh celeriac第5日早餐：一大根xx切碎，撒上柠檬汁中餐：200g熟鳕鱼（可以用鳟鱼或者大菱鲆代替），撒上柠檬汁，一勺黄油晚餐：1块200g牛排，新鲜的生菜沙拉，新鲜的西芹块Day 6breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread lunch 2 hard boiled eggs + 1 large grated carrotdiner chicken + lettuce salad with oil and lemon juice第6日;早餐：一杯黑咖啡，一块方糖，1片烤面包片2中餐：2个煮鸡蛋，一大根切碎xx晚餐：半个鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁Day 7breakfast 1 cup tea, no sugarlunch NOTHING (drink plenty of water, it helps...diner 200 g (7 oz) lamb cutlet + 1 apple第7日早餐：一杯茶不加糖中餐：不吃，喝很多水晚餐：200g羊肉。

一个苹果Day 8breakfast 1 cup coffee + 1 cube sugarlunch 2 hard boiled eggs + boiled spinach + 1 tomatodiner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice第8日早餐：一杯黑咖啡，一块方糖中餐：2个煮鸡蛋，一个xx，水煮菠菜晚餐：1块牛排200g，生菜加橄榄油和柠檬拌食Day 9breakfast 1 cup coffee + 1 cube sugarlunch can of ham + 1 natural yogurtdiner 200 g (7 oz) beef steak + lettuce salad with oil and lemon juice第9日早餐：一杯黑咖啡，一块方糖中餐：200g低脂火腿，一盒天然酸奶200g晚餐：1块牛排200g，生菜加橄榄油（其它油也可以）和柠檬拌食Day 10breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted breadlunch 2 hard boiled eggs + can of ham + lettuce salad with lemon juicediner boiled celeriac + 1 tomato + 1 fresh fruit第10日早餐：一杯黑咖啡，一块方糖，1片烤面包片中餐：2个煮鸡蛋，200g低脂火腿，生菜沙拉加柠檬汁晚餐：水煮芹菜，一个xx，一个xx水果Day 11breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted breadlunch 2 dl. orange juice + 1 serving natural yogurtdiner 1 hard boiled egg + 1 large grated carrot + 1 pot of cottage cheese 第11日早餐：一杯黑咖啡，一块方糖，1片烤面包片中餐：200ml橙汁，200g天然酸奶晚餐：1个煮鸡蛋，一大根胡萝卜切碎生吃，一块200g的白干酪Day 12breakfast 1 large grated carrot w/ lemon juicelunch 200 g (7 oz) boiled cod with lemon juice + 1 teaspoon butter diner 200 g (7 oz) beef steak + lettuce salad with fresh celeriac第12日早餐：一大根xx切碎，撒上柠檬汁中餐：200g熟鳕鱼（可以用鳟鱼或者大菱鲆代替），撒上柠檬汁，一勺黄油晚餐：1块200g牛排，新鲜的生菜沙拉，新鲜的西芹块Day 13breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted breadlunch 2 hard boiled eggs + 1 large grated carrot w/ lemon juicediner 250 g (8,8 oz) chicken + lettuce salad w/ oil lemon juice第13日早餐：一杯黑咖啡，一块方糖，1片烤面包片中餐：2个煮鸡蛋，一大根切碎胡萝卜加柠檬汁晚餐：250克鸡，生菜沙拉，拌橄榄油（其它油也可以），柠檬汁注意事项餐单内食物请尽量不要以其他食物代替。