![\"\"\/](\"https:\/\/www.childrens.com\/wps\/wcm\/connect\/childrenspublic\/ea7724b6-584a-4df3-be24-b26561882073\/shutterstock_717931582_800x480.jpg?MOD=AJPERES&CVID=\")
<\/figure> \u0130\u015flenmemi\u015f g\u0131dalar de\u011fi\u015ftirilmemi\u015ftir – bunlar\u0131 do\u011fal hallerinde sat\u0131n alabilirsiniz.<\/p>
\u0130\u015flenmemi\u015f bir g\u0131daya \u00f6rnek olarak a\u011fa\u00e7tan yeni al\u0131nan bir elma verilebilir. Tek i\u015flem elmay\u0131 y\u0131kamakt\u0131r, o zaman yiyebilirsiniz.<\/p>
Bu Apple’\u0131 bir s\u00fcpermarketten sat\u0131n al\u0131nan Apple Jam ile kar\u015f\u0131la\u015ft\u0131r\u0131n. O elma re\u00e7eli i\u00e7in sadece elma i\u00e7ermesi nadirdir. Genellikle arkadaki bile\u015fenlerin listesi uzundur – \u00e7o\u011fu durumda koruyucular ve \u015fekerler de dahil olmak \u00fczere elmalar\u0131n \u00fczerine her t\u00fcrl\u00fc \u015fey eklendi.<\/p>
\u0130\u015flenmemi\u015f yiyecekler yemenin ana yarar\u0131, v\u00fccudunuza ka\u00e7 kalori girdi\u011fi \u00fczerinde daha iyi kontrol sahibi olmakt\u0131r. \u0130\u015flenmi\u015f yiyeceklerin \u00e7o\u011fu gizli \u015fekerler ve ya\u011flar \u015feklinde gizli kalorilere sahiptir. Bu kilo almak isteyen insanlar i\u00e7in iyi olabilir, ancak kilo korumak veya kaybetmek istiyorsan\u0131z de\u011fil.<\/p>
- Unprocessed foods: fresh meat, fish, poultry, eggs, veggies, legumes, fruits, rice, oats, quinoa, \u2026<\/li>
- Processed foods: fruit bars, cereals, frozen pizza, cookies, sausages, frozen meals, \u2026<\/li><\/ul>
\u0130lk beslenme kural\u0131 m\u00fcmk\u00fcn oldu\u011funca i\u015flenmemi\u015f g\u0131dalar\u0131 yemeye odaklanmakt\u0131r. Arada bir kurabiye yemek sorun de\u011fil. Ben yapar\u0131m. Ancak yedi\u011finiz \u00e7o\u011fu yemek i\u015flenmemi\u015f yiyeceklerden olu\u015fmal\u0131d\u0131r, b\u00f6ylece sisteminize ka\u00e7 kalori girdi\u011fini daha iyi kontrol edersiniz.<\/p>
Her \u00d6\u011f\u00fcnde Protein Yiyin<\/strong><\/h2>
![\"\"\/](\"https:\/\/www.ocrualaoi.com\/wp-content\/uploads\/2017\/01\/53578416_m.jpg\")
<\/figure> Protein, a\u011f\u0131rl\u0131k kald\u0131r\u0131rken sonu\u00e7 almak i\u00e7in \u00e7ok \u00f6nemlidir. Yeterli protein olmadan do\u011fru iyile\u015fme elde edemezsiniz ve uygun ilerleme kaydedemezsiniz.<\/p>
Protein ayr\u0131ca ya\u011f kayb\u0131na da yard\u0131mc\u0131 olur – sizi daha uzun s\u00fcre tok tutar ve daha y\u00fcksek bir termik etkiye sahiptir (daha y\u00fcksek proteinse yeme\u011finizin daha fazlas\u0131 sindirim i\u00e7in yak\u0131l\u0131r).<\/p>
Neyse ki o kadar proteine ihtiyac\u0131n yok. Kas iyile\u015fmesi ve ekstra kas k\u00fctlesi olu\u015fturmak i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n lb’si (1.8g \/ kg) ba\u015f\u0131na sadece 0.82g proteine ihtiyac\u0131n\u0131z vard\u0131r.<\/p>
Bu, 80kg \/ 176 lb iseniz yakla\u015f\u0131k 145g protein anlam\u0131na gelir.<\/p>
G\u00fcnl\u00fck protein al\u0131m\u0131n\u0131z\u0131 alman\u0131n en kolay yolu, her \u00f6\u011f\u00fcnde b\u00fct\u00fcn bir protein kayna\u011f\u0131n\u0131 yemektir.<\/p>
- Red Meat. Beef, pork, lamb, deer, buffalo, etc.<\/li>
- Poultry. Chicken, turkey, duck, etc.<\/li>
- Fish. Tuna, salmon, sardines, mackerel, etc.<\/li>
- Dairy. Milk, cheese, cottage cheese, quark, yogurt, whey, etc<\/li>
- Eggs<\/li><\/ul>
Her \u00d6\u011f\u00fcnde Sebze Yiyin<\/h2>
![\"\"\/](\"https:\/\/www.jennycraig.com.au\/wp-content\/uploads\/wpfiles\/2019\/05\/20190604-veggies.jpg\")
<\/figure> Sebzeler d\u00fc\u015f\u00fck kalorilidir. Salatan\u0131n asl\u0131nda “negatif kalorileri” vard\u0131r – v\u00fccudunuzun yiyecekleri sindirmesi ve emmesi, i\u00e7inde kalori oldu\u011fundan daha fazla enerji gerektirir.<\/p>
Bu, sebzeleri kilo vermek veya vermek i\u00e7in m\u00fckemmel hale getirir (yine de kilo almak i\u00e7in de\u011fil). \u00c7\u00fcnk\u00fc midenizi sebzelerle yiyebilirsiniz, bu y\u00fczden a\u00e7 hissetmezsiniz, ancak s\u0131f\u0131r kalori al\u0131rken.<\/p>
\u0130yi bir hedef, taba\u011f\u0131n\u0131z\u0131n en az yar\u0131s\u0131n\u0131n sebzelerle doldurulmas\u0131d\u0131r. Bu, her \u00f6\u011f\u00fcnde sebze yemenin di\u011fer faydalar\u0131d\u0131r: taba\u011f\u0131n\u0131zdan ba\u015fka \u015feyleri itecektir. \u00c7o\u011fu insan \u00e7ok fazla karbonhidrat yer \u00e7\u00fcnk\u00fc pi\u015firmesi daha kolay ve daha ucuzdur. Ancak karbonhidrat kalorisi daha y\u00fcksektir.<\/p>
Her seferinde en az yar\u0131m tabak sebze yemeyi hedefleyerek, di\u011fer besin kaynaklar\u0131n\u0131 taba\u011f\u0131n\u0131z\u0131n d\u0131\u015f\u0131na itiyor ve b\u00f6ylece ka\u00e7 kalori ald\u0131\u011f\u0131n\u0131z\u0131 s\u0131n\u0131rl\u0131yorsun. Bu, kiloyu korumay\u0131 veya kaybetmeyi kolayla\u015ft\u0131r\u0131r.<\/p>
Sebzeler ayr\u0131ca kald\u0131rmadan iyile\u015fmeye yard\u0131mc\u0131 olacak vitamin ve minerallere sahiptir. Ve sindirime yard\u0131mc\u0131 olacak lifleri var.<\/p>
Kald\u0131r\u0131c\u0131lar i\u00e7in en iyi sebzelerden baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>
- Broccoli<\/li>
- Spinach<\/li>
- Salad<\/li>
- Kale<\/li>
- Cabbage<\/li>
- etc<\/li><\/ul>
Sebzelerden nefret ediyorsan\u0131z, baharat ve \u00e7e\u015fni kullanmay\u0131 \u00f6\u011frenin. Bu\u011fulamay\u0131 ve kaynamay\u0131 b\u0131rak, tad\u0131 bu \u015fekilde. Sebzeleri \u0131zgara yap\u0131n ve biber ve tuz ile bir \u00e7orba ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ekleyin.<\/p>
Karbonhidrat Al\u0131m\u0131n\u0131z\u0131 S\u0131n\u0131rland\u0131r\u0131n<\/h2>
![\"\"\/](\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/High-angle-view-of-woman-having-lunch-at-sidewalk-cafe-table-732x549-thumbnail.jpg\")
<\/figure> 100 gr makarna veya pirin\u00e7 veya ekmek neredeyse 400kcal vard\u0131r. Bu, herhangi bir toping eklemeden \u00f6nce. Kilo almak istiyorsan\u0131z bu kaloriler iyidir, ancak kilo korumak veya kaybetmek i\u00e7in de\u011fil.<\/p>
Kilonuzu kontrol alt\u0131nda tutmak i\u00e7in ka\u00e7 kalori yedi\u011finizi kontrol etmeniz gerekir. Bunu yapman\u0131n en kolay yolu karbonhidrat al\u0131m\u0131n\u0131z\u0131 kontrol etmektir.<\/p>
Karbonhidrat yemeyi b\u0131rakmamal\u0131s\u0131n. D\u00fc\u015f\u00fck karbonhidrat diyetleri pop\u00fclerdir, ancak \u00e7ok az insan bunlara uzun s\u00fcre yap\u0131\u015fabilir. \u00c7\u00fcnk\u00fc karbonhidratlar her yerdedir ve \u00e7o\u011fu insan zevklerini sever. Ekme\u011fi severim, pizzay\u0131 severim, yulaf ezmesini severim. Pizzas\u0131z bir hayat istemiyorum. Ve sahte lahana kabu\u011fu pizzas\u0131 yemeyece\u011fim.<\/p>
Karbonhidrat yemeye devam edin, ancak al\u0131mlar\u0131n\u0131 s\u0131n\u0131rlay\u0131n. Basit bir kural karbonhidrat o yemektirG\u00fcnde bir kez, antrenmandan sonra oldu\u011fu gibi.<\/strong> Kilo almak istemiyorsan\u0131z g\u00fcnde \u00fc\u00e7 kez ekmek, pirin\u00e7 veya makarna yemeniz gerekmez. G\u00fcnde bir kez kilo almak veya korumak isteyen \u00e7o\u011fu insan i\u00e7in yeterlidir.<\/p>
\u0130lk kurala uyduysan\u0131z, sadece i\u015flenmemi\u015f besin kaynaklar\u0131ndan karbonhidrat al\u0131yorsunuz demektir. Bunlar en iyisidir:<\/p>
- Rice<\/li>
- Pasta<\/li>
- Bread<\/li>
- Potatoes<\/li>
- Quinoa<\/li>
- Oatmeal<\/li><\/ul>
\u0130yi Ya\u011flar Yiyin<\/h2>
![\"\"\/](\"https:\/\/i.pinimg.com\/originals\/6a\/27\/1a\/6a271ac18cf812afadabb14077ae1081.jpg\")
<\/figure> \u015ei\u015fmanl\u0131k seni \u015fi\u015fmanlatmaz. Fazla kalori yapar.<\/p>
B\u00f6ylece ger\u00e7ek tereya\u011f\u0131, b\u00fct\u00fcn yumurta ve tam ya\u011fl\u0131 yo\u011furt yiyebilirsiniz.<\/p>
\u00c7\u00fcnk\u00fc haftada \u00fc\u00e7 kez a\u011f\u0131r a\u011f\u0131rl\u0131klar kald\u0131racaks\u0131n ve \u00e7o\u011fu zaman i\u015flenmemi\u015f yiyecekler yiyeceksin.<\/p>
Yani biraz doymu\u015f ve kolesterol kardiyovask\u00fcler hastal\u0131\u011fa neden olmayacakt\u0131r.<\/p>
Ya\u011fs\u0131z yo\u011furt yemek veya yumurta sar\u0131s\u0131n\u0131 yumurtalardan ay\u0131rmak zorunda de\u011filsiniz. Az ya\u011fl\u0131 yiyecekler tats\u0131zd\u0131r. Sadece tam ya\u011fl\u0131 git. Seni daha uzun s\u00fcre tok tutar.<\/p>
Ayr\u0131ca ya\u011fl\u0131 bal\u0131klar (somon, ton bal\u0131\u011f\u0131, uskumru, sardalya vb.) gibi omega-3 ya\u011fl\u0131 besin kaynaklar\u0131n\u0131 da yiyin.<\/p>
Su \u0130\u00e7<\/strong><\/h2>
![\"\"\/](\"https:\/\/www.culligan.com\/wp-content\/uploads\/2019\/08\/How-Water-Can-Boost-Your-Immune-System.jpg?fit=500%2C500\")
<\/figure> A\u011f\u0131rl\u0131k kald\u0131r\u0131rken terlersiniz, \u00f6zellikle de a\u011f\u0131rl\u0131klar a\u011f\u0131rla\u015ft\u0131ktan sonra. Terlemeyle kaybetti\u011fin t\u00fcm s\u0131v\u0131lar\u0131 geri almak i\u00e7in su i\u00e7melisin. Ve do\u011fru kas iyile\u015fmesi i\u00e7in suya ihtiyac\u0131n\u0131z var.<\/p>
\u0130\u00e7ki eksikli\u011finden kaynaklanan dehidratasyon ba\u015f a\u011fr\u0131s\u0131na neden olacakt\u0131r. Bir gece i\u00e7tikten sonra elde etti\u011finiz ba\u015f a\u011fr\u0131lar\u0131n\u0131n ayn\u0131s\u0131 (alkol susuz b\u0131rak\u0131r). Ba\u015f a\u011fr\u0131lar\u0131, kendinizi antrenman yapmaya, temsilcilerinizi almaya ve ilerlemeye motive etmeyi zorla\u015ft\u0131r\u0131r. \u0130\u00e7mek laz\u0131m.<\/p>
Ne kadar suya ihtiyac\u0131n\u0131z oldu\u011fu, ne kadar terledi\u011finize ba\u011fl\u0131d\u0131r, bu da mevsime ve nerede ya\u015fad\u0131\u011f\u0131n\u0131za ba\u011fl\u0131d\u0131r. Yaz boyunca Bangkok, Tayland’da antrenman yaparsam, daha fazla terleyece\u011fim ve kolayca 3-4 \u015fi\u015fe su i\u00e7ece\u011fim. Ama muhtemelen Bel\u00e7ika’da k\u0131\u015f mevsimi oldu\u011funda g\u00fcnde sadece 3 litre i\u00e7iyorum.<\/p>
O kadar \u015fekerli i\u00e7ene\u011fe ihtiyac\u0131n yok. Bu uzun s\u00fcreli bir e\u011fitim de\u011fil. Bu a\u011f\u0131rl\u0131k kald\u0131rmakt\u0131r. Antrenmanlar k\u0131sa ve \u00e7o\u011fu zaman\u0131 setler aras\u0131nda dinlenerek ge\u00e7iriyorsunuz.<\/p>
Spor salonuna bir \u015fi\u015fe su g\u00f6t\u00fcr. Egzersiziniz s\u0131ras\u0131nda yudumlan\u0131n. Egzersizim s\u0131ras\u0131nda genellikle yakla\u015f\u0131k 1.5l i\u00e7iyorum (ancak \u00e7o\u011fu zaman s\u0131cak oldu\u011fu Asya’da ya\u015f\u0131yorum).<\/p>
O zaman g\u00fcne iki b\u00fcy\u00fck bardak su i\u00e7erek ba\u015flay\u0131n. G\u00fcn\u00fcn geri kalan\u0131nda biraz i\u00e7erseniz, g\u00fcnde yakla\u015f\u0131k 3 litre almal\u0131s\u0131n\u0131z, bu da yeterli olmal\u0131d\u0131r.<\/p>
M\u00fckemmelli\u011fi Kovalama<\/h2>
Diyetinle m\u00fckemmel olmana gerek yok. Sonu\u00e7lar\u0131n\u0131z\u0131n %80’i yukar\u0131daki kurallara uymaktan gelecektir.<\/p>
%100 m\u00fckemmelli\u011fi kovalamaya \u00e7al\u0131\u015fmak sizi ba\u015far\u0131s\u0131zl\u0131\u011faa haz\u0131rlayacakt\u0131r. \u00c7\u00fcnk\u00fc kimse buna ba\u011fl\u0131 kalamaz. Sapacaks\u0131n\u0131z. Biri sana pasta sunacak. Baz\u0131 durumlarda do\u011fru beslenemeyeceksiniz.<\/p>
Sorun, kurallar\u0131 \u00e7i\u011fnemenin sonu\u00e7 almamaya e\u015fit oldu\u011funu d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczde olur. Bir\u00e7ok insan bu y\u00fczden alem yap\u0131yor ya da vazge\u00e7iyor. Bu aptalca ve gereksiz.<\/p>
Hamburger, pizza ve kek yerim. \u00c7\u00fcnk\u00fc ho\u015fuma etti. Bunu yapt\u0131\u011f\u0131mda kendimi k\u00f6t\u00fc hissetmiyorum. Onlar\u0131 seyrek yiyorum ve bundan hemen sonra yukar\u0131daki beslenme kurallar\u0131na uymaya geri d\u00f6n\u00fcyorum.<\/p>
Arada bir bir ziyafet al\u0131n. Sadece yiyebildi\u011fin kadar a\u00e7\u0131k b\u00fcfe gibi aptalca \u015feyler yapma. Bir pasta, sonra bitti. Bir pizza, sonra bitti.<\/p>
S\u0131k Sorulan Sorular<\/h2>
Ne Yemeliyim?<\/h3>
Sonu\u00e7lar\u0131n\u0131z\u0131n% 80’i do\u011fru miktarda kalori yemekten ve yeterli protein almaktan gelecektir. Gerisi detaylar.<\/p>
Ancak vitamin, mineral, lif vb. Bu y\u00fczden \u00e7o\u011funlukla b\u00fct\u00fcn, i\u015flenmemi\u015f yiyecekleri yemelisiniz. \u00d6rnekler:<\/p>
- Meat, Poultry & Fish. Steaks, ground round, chicken breast, tuna, mackerel, \u2026<\/li>
- Dairy. Whole eggs, cottage cheese, plain fat free yogurt, milk, \u2026<\/li>
- Whole Grains. Oats, rice, quinoa, pasta, \u2026<\/li>
- Healthy Fats. Olive oil, mixed nuts, fish oil, real butter, \u2026<\/li>
- Fresh Fruits & Veggies. Spinach, broccoli, bananas, apples, oranges, \u2026<\/li><\/ul>
Ne yememeliyim?<\/h3>
Yine, en \u00f6nemli \u015fey ka\u00e7 kalori yedi\u011finiz ve yeterli protein elde etti\u011finizdir. \u00c7ok fazla kalori yemekten ka\u00e7\u0131nmak istiyorsan\u0131z, i\u015flenmi\u015f yiyeceklere dikkat edin. Bu yiyecekler genellikle vitamin ve lif bak\u0131m\u0131ndan da zay\u0131ft\u0131r. \u00d6rnekler…<\/p>
- Packaged Snacks. Chips, cakes, cookies, crackers, sugar coated nuts, \u2026<\/li>
- Processed Meats. Hot dogs, bologna, sausages, lunch meats, \u2026<\/li>
- Calorie Beverages. Sodas, fruit juices, sugar alcohol, \u2026<\/li>
- Pre-made Meals. Frozen meals, cans of ravioli, pizzas, \u2026<\/li>
- Deep Fried Foods. French fries, fish sticks, fried seafood, \u2026<\/li>
- Junk Food. Ice cream, Mc Donalds, kebab, \u2026<\/li>
- And all that other crap like margarine, sugary breakfast cereals, \u2026<\/li><\/ul>
Her 3 saatte bir yemek yemem gerekiyor mu?<\/h3>
Hay\u0131r. \u00d6\u011fleden sonralar\u0131 bir at\u0131\u015ft\u0131rmal\u0131kla kahvalt\u0131, \u00f6\u011fle ve ak\u015fam yeme\u011fi yerseniz sorun de\u011fil. Kahvalt\u0131 yapmazsan\u0131z ancak Aral\u0131kl\u0131 Oru\u00e7 tutarsan\u0131z da sorun de\u011fil. En \u00f6nemli \u015fey, g\u00fcnde yeterli kalori yemeniz ve g\u00fcnl\u00fck proteininizi alman\u0131zd\u0131r.<\/p>
Egzersiz sonras\u0131 protein sallama i\u00e7mem gerekiyor mu?<\/h3>
Hay\u0131r. Protein sallamalar\u0131nda \u00f6zel bir \u015fey yoktur. Peynir alt\u0131 suyu, peynir \/ yo\u011furt yemekten veya s\u00fct i\u00e7mekten elde etti\u011finize benzer \u015fekilde sadece s\u00fct proteinidir. Daha iyi kas iyile\u015fmesi i\u00e7in h\u0131zl\u0131 sindiren protein sonras\u0131 egzersize ihtiyac\u0131n\u0131z yoktur. Protein ve karbonhidratlardan (\u00f6rne\u011fin sebzeli et ve pirin\u00e7) olu\u015fan d\u00fczenli bir kat\u0131 yemek yiyebilirsiniz. Protein sallamalar\u0131 i\u00e7menin tek faydas\u0131, h\u0131zl\u0131 ve ta\u015f\u0131nabilir olmalar\u0131d\u0131r. \u015eahsen ben sadece antrenmandan sonra eve gidiyorum ve s\u00fct, yo\u011furt ve meyve ile yulaf yiyorum.<\/p>
\u00d6rnek yemek plan\u0131 nedir?<\/h3>
Bunlar egzersiz g\u00fcnlerinde yiyece\u011finiz \u015feyler olabilir:<\/p>
- Breakfast: eggs with veggies<\/li>
- Lunch: chicken salad<\/li>
- Snack: mixed nuts, banana<\/li>
- Post workout: oatmeal, apple, milk, yogurt<\/li>
- Dinner: steak, veggies, potatoes<\/li><\/ul>
Egzersiz d\u0131\u015f\u0131 g\u00fcnler daha az yemek olurdu. E\u011fer yaparsan\u0131z Aral\u0131kl\u0131 oru\u00e7 benim gibi, o zaman g\u00fcnde sadece \u00fc\u00e7 \u00f6\u011f\u00fcn (b\u00fcy\u00fck olas\u0131l\u0131kla daha b\u00fcy\u00fck olsalar da).<\/p>
A\u00e7\u0131k\u00e7as\u0131 bu diyet, yeti\u015ftirilmemden etkilenen baz\u0131 ki\u015fisel yemek tercihlerimi temsil ediyor. K\u0131z arkada\u015f\u0131m Asyal\u0131 ve patates yerine pirin\u00e7 yemeyi tercih ediyor. En iyi diyet ba\u011fl\u0131 oldu\u011funuz diyet oldu\u011fundan, “yemek plan\u0131n\u0131z” tercihlerinizi yans\u0131tmal\u0131d\u0131r. O ki\u015finin yedi\u011fi yeme\u011fin yar\u0131s\u0131n\u0131 be\u011fenmedi\u011finde ne benim ne de ba\u015fkas\u0131 gibi yemenin bir anlam\u0131 yok.<\/p>
Egzersiz g\u00fcnlerinde daha az \/daha fazla yemeli miyim?<\/h3>
Yapar\u0131m. Egzersiz yapt\u0131\u011f\u0131m g\u00fcnlerden daha az yiyorum. \u00c7\u00fcnk\u00fc antrenman yapmad\u0131\u011f\u0131m zamanlarda antrenman sonras\u0131 yemek yemem. Ayr\u0131ca o g\u00fcn hi\u00e7bir egzersiz yap\u0131lmad\u0131\u011f\u0131 i\u00e7in biraz daha az kalori yak\u0131ld\u0131.<\/p>
Ama bunu d\u00fc\u015f\u00fcnmene gerek yok. Bisiklet kalorilerinin bir de\u011feri vard\u0131r. Ancak sonu\u00e7lar\u0131n\u0131z\u0131n% 80’i sadece do\u011fru miktarda toplam kalori, protein ve yeterli su i\u00e7meden gelecektir.<\/p>
Market listem nas\u0131l olmal\u0131?<\/h3>
\u0130\u015fte h\u0131zl\u0131 bir liste:<\/p>
- Beef steaks \u2013 high protein<\/li>
- Chicken breast \u2013 high protein<\/li>
- Wild salmon \u2013 high protein, healthy fats<\/li>
- Whole eggs \u2013 protein and fats, good for breakfast<\/li>
- Full-fat yogurt \u2013 protein, good gut bacteria<\/li>
- Real butter \u2013 for cooking the meat<\/li>
- Olive Oil \u2013 extra virgin, good fats for veggies<\/li>
- Salt\/pepper \u2013 for spicing things up, real salt<\/li>
- Mixed nuts \u2013 high protein\/fat\/fiber, easy snack<\/li>
- Broccoli \u2013 empty calorie, high fiber (alternate with cauliflower)<\/li>
- Spinach \u2013 empty calorie, high fiber (alternate with kale)<\/li>
- Potatoes \u2013 good carbs (alternate with sweet potatoes)<\/li>
- Oatmeal \u2013 good carbs, high fiber (great post-workout)<\/li>
- Berries \u2013 healthy stuff to mix with oatmeal (buy frozen)<\/li>
- Green tea \u2013 strong antioxidant, good to replace coffee<\/li><\/ul>
<\/p> ","protected":false},"excerpt":{"rendered":"
Beslenme \u00e7ok kafa kar\u0131\u015ft\u0131r\u0131c\u0131 olabilir. Onlarca y\u0131l \u00f6nce, ya\u011flar k\u00f6t\u00fcylerdi. Sonra karbonhidratlar k\u00f6t\u00fcle\u015fti. \u015eimdi gl\u00fcten t\u00fcm k\u00f6t\u00fcl\u00fcklerin kayna\u011f\u0131d\u0131r. K\u0131rm\u0131z\u0131 et […]<\/p>\n","protected":false},"author":2,"featured_media":7574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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