懒人快速减肥法：哥本哈根13天减肥法

风靡的懒人减肥法，N多中国姑娘试过了，只需要13天，最多就能减掉7KG，最少也有4KG。心动吗？那就赶紧行动！

For a change in your metabolism
改变你的新陈代谢

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，这就是为什么它难以坚持，却非常有效。

The diet changes your metabolism, and its effects last for about 2 years. This means that once you have completed the diet you can eat normally and you won’t gain weight. It’s not one of the usual diets, but one that improves “burning” your calories. The diet is effective even after it’s completion.
这次减肥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减肥食谱，恢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。

IF the diet is followed precisely according to instructions, you can loose between 7-20 kg (15–44 lb.) [read my comments], and you are NOT allowed to start the diet for another 2 years. You can start the diet after two years, if necessary.
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。

If during the diet you make any deviations from the written plan, STOP the diet immediately. It will no longer have the desired effects on your metabolism. The diet may be attempted again after 6 months, and not before. IF you broke the “rule” before the 6th day 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，不能提前。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2周时间，难以执行。

TIP: Try to start this diet when you have no plans to leave town, go to parties etc. These situations are saboteurs to any diet.
请在你没有出行和聚餐计划的时间进行，以免被外界打断。

* Purchase all ingredients before starting the diet. Going to the grocery store during the diet is just asking for trouble. hehehe
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 (0,5 US gallon = 6-8 glasses) / 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 或者大菱鲆代替

* 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 effects of 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：沙拉，菠菜，芹菜）

Day 1
breakfast 1 cup of coffee + 1 cube sugar;
lunch 2 hard boiled eggs + boiled spinach + 1 tomato
diner 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，一个西红柿，水煮菠菜
晚餐：1块牛排200g，生菜加橄榄油和柠檬汁拌食

Day 2
breakfast 1 cup coffee + 1 cube sugar
lunch 1/2 can of ham + 1 serving natural yogurt
diner 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，生菜加橄榄油和柠檬汁拌食

Day 3
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 hard boiled eggs + 1 slice of ham + lettuce salad
diner 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
中餐：2个煮鸡蛋，1片火腿，生菜沙拉
晚餐：水煮芹菜，一个西红柿，一个新鲜水果

Day 4
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 dl. orange juice + 1 serving natural yogurt
diner 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，一杯200g白干酪

Day 5
breakfast 1 large grated carrot w/ lemon juice
lunch 200 g (7 oz) boiled cod w/ lemon juice + 1 teaspoon butter.
diner 200 g (7 oz) beef steak + lettuce salad and fresh celeriac
第5日
早餐：一大根胡萝卜切碎，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 6
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 hard boiled eggs + 1 large grated carrot
diner 1/2 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，一大根切碎胡萝卜
晚餐：半只鸡，生菜沙拉，拌橄榄油（其它油也可以）和柠檬汁

Day 7
breakfast 1 cup tea, no sugar
lunch 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 8
breakfast 1 cup coffee + 1 cube sugar
lunch 2 hard boiled eggs + boiled spinach + 1 tomato
diner 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，一个西红柿，水煮菠菜
晚餐：1块牛排200g，生菜加橄榄油和柠檬拌食(无限量）

Day 9
breakfast 1 cup coffee + 1 cube sugar
lunch 1/2 can of ham + 1 natural yogurt
diner 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(无限量）

Day 10
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 hard boiled eggs + 1/2 can of ham + lettuce salad with lemon juice
diner 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，一个西红柿，一个新鲜水果

Day 11
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 dl. orange juice + 1 serving natural yogurt
diner 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，一杯200g的白干酪

Day 12
breakfast 1 large grated carrot w/ lemon juice
lunch 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：一大根胡萝卜切碎，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 13
breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted bread
lunch 2 hard boiled eggs + 1 large grated carrot w/ lemon juice
diner 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

FAQ注意事项

* The diet is As It IS. Replacements are NOT recommended. But if you have to make some replacements, here are some suggestions
餐单内食物请尽量不要以其他食物代替。如果你不得不以其他食物代替，请遵循以下建议：

* Remember to drink a lot of water !!!
一定要大量喝水！！！

* salad: LETTUCE – no limit ! (tell me if YOU can eat more than 2-3 per day !)
沙拉：生菜——不限量！

* spinach: doesn’t really matter how much you eat… I (could) eat 200-300 grams (~7-10 oz), no more!
菠菜：不限量

* celeriac is the white round part of the celery root. If you can’t find it, try celery.
块根芹是一种白色圆形的芹菜根。找不到就用芹菜代替。

* oil – I used sunflower oil. But it really doesn’t matter, you won’t consume TONES of it! So you may use any type of oil.
油——我用葵花油。其他油也可以，因为你不会大量食用油，所以任何油都可以使用。

* tea – herbal tea is fine
茶——药草茶就ok

* coffee – try decaf if caffeine bothers you. Only one! Can NOT be replaced with something else.
咖啡——如果你不适应咖啡因，可以用无咖啡因咖啡代替。但不能用其他东西取代咖啡！！！

* lamb is lamb, nothing else. It can be delicious, if you know how to prepare it. (muslims really know how to prepare delicious lamb – ask one!). Can NOT be replaced.
羊肉就是普通的羊肉。不能代替！！！

* how to prepare meat? Boiled, grilled, stewed. as long as it’s tasty and not fried!
肉的烹饪方式人选，煮，烤，蒸的都行，但是不要炸！

* ham: can be chicken ham, not only pork
火腿：不限于猪肉的，可以是鸡肉火腿。

* you can use salt, pepper and other seasonings
你可以食用盐，胡椒粉及其他调味料。

* fish can NOT be replaced – if you replace it, won’t be the same diet anymore…
鱼不能被取代——如果你除去鱼，减肥就不会进行了。

measurements conversion table
度量换算表：

1/2 can of ham = ~200 gr.
1/2罐火腿=200克

1 cube of sugar = 1 teaspoon = 10 grams
一块方糖=1茶勺=10克

1 pot of yogurt, cheese = ~200 gr.
一盒优格，芝士=200克

# 1 dl (deciliter) = 0.1 l (liter)

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