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。

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。

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。

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。

Tips* Purchase all ingredients before starting the diet. Going to the grocery store during the diet 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 List 2.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Day 2breakfast 1 cup coffee + 1 cube sugarlunch 1/2 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，一个西红柿，一个新鲜水果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 6breakfast 1 cup coffee + 1 cube sugar + 1 slice toasted breadlunch 2 hard boiled eggs + 1 large grated carrotdiner 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Day 9breakfast 1 cup coffee + 1 cube sugarlunch 1/2 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 + 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 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 butterdiner 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 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* 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。