哥本哈根减肥食谱(十三日)中英标准版

哥本哈根十三日食谱官方标准版又名<哥本哈根减肥法><哥本哈根减肥食谱>[哥本哈根减肥APP]请用手机至各大应用商店搜索：哥本哈根减肥购物清单哥本哈根13日食谱对食材的要求极为严格，请勿贪图便宜购买不符合食谱规定营养含量的食材，以免对食谱造成无法挽回的执行效果。

请在进行前至哥本哈根APP官方店购买食材或自行选购食材，并下载哥本哈根APP制定计划准备开始。

*鳕鱼请不要购买市场上的油鱼。

（冒充鳕鱼，品名同样为鳕鱼，但价格十分便宜）*低脂干酪请不要购买超市中的奶酪片，这样会极大影响食谱效果。

*如自行准备食材请注意食材背后的营养成分标签。

哥本哈根食谱是基于一个非常严格的规则与束缚的，所以它不仅能帮助你减重，摆脱脂肪团并且能增进你的新陈代谢。

The Copenhagen Diet is based on a particularly strict rules and restrictions, thanks to which you can not only lose unwanted kilograms, but also improve your metabolism and get rid of cellulite.以减重为目的，哥本哈根食谱寻找到一个减重与健康的平衡点。

执行哥本哈根食谱对人体器官的负荷会比平时稍微加重（燃烧脂肪，大大提高新陈代谢会让你有时觉得累），这种伤害远远小于吸烟对人体所产生的伤害与影响。

For the purpose of wight loss, The Copenhagen Diet found a balance point between weight loss and health. The Harm of Performing the Copenhagen diet to health (highly increases themetabolism will let you feel tired sometimes) is less than smoking. According to health practitioners, it is not one of the healthiest diets, and elimination of certain products from daily consumption definitely cannot be called balanced nutrition. Not one of the healthiest, and elimination of certain products from daily consumption definitely cannot be called balanced nutrition.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This diet must be followed for 13 days, That’s why it’s (quite) difficult, but very efficient这份餐单可以改善你的新陈代谢The diet changes your metabolism这就意味着一旦你完成该食谱，恢复合理饮食（当食谱结束后，你应该缓慢增加卡路里摄入）也并不会使你复胖This means that once you have completed the diet you can eat normally (afher finishing the diet you should slowly increase the amount of calories.) and you won’t gain weight.这不是一般的食谱，他能帮助你燃烧更多热量，并在你结束食谱后依然有效It is not one of the usual dites, but one that improves “burning” your calories. The diet is effective even after it’s completion.如果你严格（完全遵循食谱规则）按照指示完成餐单，你可以减去5~20KG。

（根据个人体质与初始数据变化）If the diet is followed precisely according to instructions, you can lose between 5-20 kg (11-44 lb.)请在你没有出行和聚餐计划的时间进行，以免被外界打断。

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.请预先购买食谱上的实物。

（制定计划后，您可以在“我的计划”的“购物清单”中查看所需要购买的食材，并且点击划去已购买的食材）Purchase all ingredients before starting the diet. Going to the grocery store during the diet is just asking for trouble.节食期间如果感到饥饿，请大量喝水。

每天最少饮用2L水，可以加入柠檬片或天然茶叶If you feel hungry during the diet… drink WATER.Plenty. At least 2liters (0,5 US gallon = 6-8 glasses) /day.不能喝酒，不能吃口香糖（包括糖都会改变食谱对新陈代谢的作用）You can NOT have alcohol, chewing gum (both contain sugars that will alter the effects of the metabolism change).餐单中所有的食材都不要轻易替换。

羊肉就是普通的羊肉。

不能代替！lamb is lamb, nothing else. It can be delicious, if you know how to prepare it.你可以食用盐，胡椒粉及其他调味料。

You can use salt, pepper and other seasonings鱼不能被取代——如果你除去鱼，你执行的就不是哥本哈根食谱了。

Fish can NOT be replaced – if you replace it, won’t be the same diet anmore…第1日早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖中餐（11:00-13:00）鸡蛋（2个）水煮番茄（1个）生食菠菜（无限量）清炒/水煮晚餐（17:00-19:00）牛排（约150g）香煎/适量调料生菜（无限量）生菜色拉/水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 1breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugarlunch（6:30-8:30）2 hard boiled eggs + boiled spinach ∞ + 1 tomatodinner（17:00-19:00）150 g beef steak + lettuce (salad with oil and lemon juice) Full daylemon tea 2L∞早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖中餐（11:00-13:00）低脂火腿（150-200g）脂肪每100g含<= 5g脱脂酸奶（200g）脂肪含量0g晚餐（17:00-19:00）牛排（约150g）香煎/适量调料生菜（无限量）生菜色拉/水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 2breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugarlunch（6:30-8:30）150g-200g low fat ham + 200g fat-free yogurtdinner（17:00-19:00）150 g beef steak + lettuce ∞ (salad with oil and lemon juice) Full daylemon tea 2L∞早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖面包吐司（一片）即食中餐（11:00-13:00）鸡蛋（2个）水煮低脂火腿（150-200g）脂肪每100g含<= 5g生菜（无限量）生菜色拉/水煮/清炒晚餐（17:00-19:00）芹菜（无限量）水煮/清炒番茄（1个）生食苹果（1个）即食全天柠檬水（2L+）建议使用柠檬绿茶Day 3breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugar + 1 slice toasted bread lunch（6:30-8:30）2 hard boiled eggs + 150g-200g low fat ham + lettuce ∞dinner（17:00-19:00）boiled celeriac ∞ + 1 tomato + 1 fresh appleFull daylemon tea 2L∞早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖面包吐司（一片）即食中餐（11:00-13:00）橙汁（200ml）100%橙汁脱脂酸奶（200g）脂肪含量0g晚餐（17:00-19:00）低脂干酪（100g）自制或低脂干酪脂肪每100g含<= 13g胡萝卜（1根）水煮/生食/榨汁鸡蛋（1个）水煮全天柠檬水（2L+）建议使用柠檬绿茶Day 4breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugar + 1 slice toasted bread lunch（6:30-8:30）200ml orange juice + 200g fat-free yogurtdinner（17:00-19:00）1 hard boiled egg + 1 large grated carrot + 100g low fat cottage cheeseFull daylemon tea 2L∞早餐（6:30-8:30）胡萝卜（1根）水煮/生食/榨汁中餐（11:00-13:00）鳕鱼（约200g）香煎/适量调料晚餐（17:00-19:00）牛排（约150g）香煎/适量调料生菜（无限量）生菜色拉/水煮/清炒芹菜（无限量）水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 5breakfast（6:30-8:30）1 large grated carrotlunch（6:30-8:30）200 g boiled cod w/ lemon juicedinner（17:00-19:00）150 g beef steak + lettuce ∞ (salad with oil and lemon juice) + boiled celeriac ∞Full daylemon tea 2L∞早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖面包吐司（一片）即食中餐（11:00-13:00）胡萝卜（1根）水煮/生食/榨汁鸡蛋（2个）水煮晚餐（17:00-19:00）鸡肉（约250g）鸡胸/整鸡/水煮/香煎生菜（无限量）生菜色拉/水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 6breakfast（6:30-8:30）breakfast 1 cup black coffee + 1 cube sugar + 1 slice toasted bread lunch（6:30-8:30）2 hard boiled eggs + 1 large grated carrotdinner（17:00-19:00）250g chicken/breast + lettuce ∞ (salad with oil and lemon juice)Full daylemon tea 2L∞早餐（6:30-8:30）茶（一杯）柠檬/绿茶/红茶中餐（11:00-13:00）饮用水（无限量）轻断食阶段晚餐（17:00-19:00）羊肉（约200g）水煮/香煎苹果（1个）即食全天柠檬水（2L+）建议使用柠檬绿茶Day 7breakfast（6:30-8:30）1 cup green/black lemon tealunch（6:30-8:30）NOTHING (drink plenty of water, it helps..) dinner（17:00-19:00）200 g lamb cutlet + 1 fresh appleFull daylemon tea 2L∞早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖中餐（11:00-13:00）鸡蛋（2个）水煮番茄（1个）生食菠菜（无限量）清炒/水煮晚餐（17:00-19:00）牛排（约150g）香煎/适量调料生菜（无限量）生菜色拉/水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 8breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugarlunch（6:30-8:30）2 hard boiled eggs + boiled spinach ∞ + 1 tomatodinner（17:00-19:00）150 g beef steak + lettuce (salad with oil and lemon juice) Full daylemon tea 2L∞第9日早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖中餐（11:00-13:00）低脂火腿（150-200g）脂肪每100g含<= 5g脱脂酸奶（200g）脂肪含量0g晚餐（17:00-19:00）牛排（约150g）香煎/适量调料生菜（无限量）生菜色拉/水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 9breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugarlunch（6:30-8:30）150g-200g low fat ham + 200g fat-free yogurtdinner（17:00-19:00）150 g beef steak + lettuce ∞ (salad with oil and lemon juice) Full daylemon tea 2L∞早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖面包吐司（一片）即食中餐（11:00-13:00）鸡蛋（2个）水煮低脂火腿（150-200g）脂肪每100g含<= 5g生菜（无限量）生菜色拉/水煮/清炒晚餐（17:00-19:00）芹菜（无限量）水煮/清炒番茄（1个）生食苹果（1个）即食全天柠檬水（2L+）建议使用柠檬绿茶Day 10breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugar + 1 slice toasted bread lunch（6:30-8:30）2 hard boiled eggs + 150g-200g low fat ham + lettuce ∞dinner（17:00-19:00）boiled celeriac ∞ + 1 tomato + 1 fresh appleFull daylemon tea 2L∞早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖面包吐司（一片）即食中餐（11:00-13:00）橙汁（200ml）100%橙汁脱脂酸奶（200g）脂肪含量0g晚餐（17:00-19:00）低脂干酪（100g）自制或低脂干酪脂肪每100g含<= 13g胡萝卜（1根）水煮/生食/榨汁鸡蛋（1个）水煮全天柠檬水（2L+）建议使用柠檬绿茶Day 11breakfast（6:30-8:30）breakfast 1 cup of black coffee + 1 cube sugar + 1 slice toasted bread lunch（6:30-8:30）200ml orange juice + 200g fat-free yogurtdinner（17:00-19:00）1 hard boiled egg + 1 large grated carrot + 100g low fat cottage cheeseFull daylemon tea 2L∞早餐（6:30-8:30）胡萝卜（1根）水煮/生食/榨汁中餐（11:00-13:00）鳕鱼（约200g）香煎/适量调料晚餐（17:00-19:00）牛排（约150g）香煎/适量调料生菜（无限量）生菜色拉/水煮/清炒芹菜（无限量）水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 12breakfast（6:30-8:30）1 large grated carrotlunch（6:30-8:30）200 g boiled cod w/ lemon juicedinner（17:00-19:00）150 g beef steak + lettuce ∞ (salad with oil and lemon juice) + boiled celeriac ∞Full daylemon tea 2L∞第13日早餐（6:30-8:30）黑咖啡（一杯）100%纯黑咖+ 5-10g白糖面包吐司（一片）即食中餐（11:00-13:00）胡萝卜（1根）水煮/生食/榨汁鸡蛋（2个）水煮晚餐（17:00-19:00）鸡肉（约250g）鸡胸/整鸡/水煮/香煎生菜（无限量）生菜色拉/水煮/清炒全天柠檬水（2L+）建议使用柠檬绿茶Day 13breakfast（6:30-8:30）breakfast 1 cup black coffee + 1 cube sugar + 1 slice toasted bread lunch（6:30-8:30）2 hard boiled eggs + 1 large grated carrotdinner（17:00-19:00）250g chicken/breast + lettuce ∞ (salad with oil and lemon juice)Full daylemon tea 2L∞关注哥本哈根VIP微信号了解更多瘦身方法与产品优惠关注哥本哈根APP官方公众号了解更多有趣的减肥瘦身咨询关注哥本哈根APP官方新浪微博参与抽奖与优惠活动等。