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<\/figure>\n\n\n\nKilo Al\u0131rken<\/h3>\n\n\n\n
Bir haftada 3 kg almak istersem:<\/p>\n\n\n\n
\u2022 1 kg ya\u011f\u0131n metabolizmas\u0131 7000 kaloriye e\u015fde\u011fer.\n\u2022 3 kg i\u00e7in 3X7000 = 21000 kcal olur.\n\u2022 7 g\u00fcne b\u00f6lersek g\u00fcnl\u00fck olarak ihtiyac\u0131mdan fazla 21000\/7 = 3000 kcal almam gerekir.<\/code><\/pre>\n\n\n\n3000 kalori yakla\u015f\u0131k olarak:<\/p>\n\n\n\n
\u2022 330 gr s\u0131v\u0131 ya\u011fa (900 kcal \/ 100 gr)\n\u2022 600 gr bisk\u00fcvi\/kek\/\u00e7ikolataya (500 kcal \/ 100 gr)\n\u2022 850 gr makarna\/baklagil\/tah\u0131la (340 kcal \/ 100 gr)\n\u2022 1100 gr ekme\u011fe (270 kcal \/ 100 gr)\n\u2022 6 litre me\u015frubata (50 kcal \/ 100 ml) e\u015fde\u011ferdir.<\/code><\/pre>\n\n\n\nS\u00fcrecin sonunda:<\/p>\n\n\n\n
\u2022 Tart\u0131da \u00f6demden dolay\u0131 fazlal\u0131k g\u00f6r\u00fclecek. Bol su, dengeli protein, \u015feker ve tuz al\u0131m\u0131 ile \u00f6dem h\u0131zla ortadan kalkacakt\u0131r.\n<\/code><\/pre>\n\n\n\nKilo Verirken<\/h3>\n\n\n\n\u2022 Glikojen depolar\u0131n\u0131z h\u0131zla bo\u015falaca\u011f\u0131ndan 2 kg (0,5 kg glikojen, 1,5 kg su) kasa kadar hacim kaybedilir. \u00c7\u00fcnk\u00fc kas h\u00fccrelerinin i\u00e7erisindeki su ve \u015feker azal\u0131r. Formunuz bozulur.\n\u2022 Metabolizma sistemler ya\u015fayabilir. Bir yerde hata yapt\u0131\u011f\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcrs\u00fcn\u00fcz.\n\u2022 S\u00fcrecin sonunda y\u00fcksek kalorili \u00f6\u011f\u00fcn yap\u0131l\u0131nca depolar h\u0131zla dolar. Sonu\u00e7 al\u0131n\u0131r.\n\u2022 Sadece s\u00fcrecin ba\u015f\u0131nda ve sonunda tart\u0131ya bak\u0131l\u0131r.<\/code><\/pre>\n\n\n\nKilo alma ve verme yolculu\u011funuzda nelere dikkat etmeniz gerekti\u011fini ve en sa\u011fl\u0131kl\u0131 sonu\u00e7lar\u0131 nas\u0131l elde edece\u011finizi \u00f6\u011frenmek i\u00e7in di\u011fer yaz\u0131lar\u0131m\u0131za da g\u00f6z atabilirsiniz. Sa\u011fl\u0131cakla kal\u0131n!<\/p>\n\n\n\n
<\/p>\n\n\n\n
<\/p>\n\n\n\n
Kaynak\u00e7a<\/h4>\n\n\n\n
1. Hall KD, Guo J, Chen KY, et al. Metabolic adaptations to weight loss and the implications for post-obesity weight regain. Am J Clin Nutr. 2016<\/p>\n\n\n\n
2. Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2016<\/p>\n\n\n\n
3. Johnstone AM, Horgan GW, Murison SD, Bremner DM, Lobley GE. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr. 2017<\/p>\n\n\n\n
4. Koliaki C, Spinos T, Spinou \u039c, Brinia ME, Mitsopoulou D, Katsilambros N. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. Healthcare (Basel). 2018<\/p>\n\n\n\n
5. Bhutani S, Klempel MC, Kroeger CM, Aggour E, Calvo Y, Varady KA. Effect of exercising while fasting on eating behaviors and food intake. J Int Soc Sports Nutr. 2017<\/p>\n\n\n\n
6. Nogueira RC, Costa RR, Ferreira EC, et al. Intermittent fasting, weight loss, and metabolic health: A systematic review and meta-analysis of intervention studies. J Acad Nutr Diet. 2021<\/p>\n\n\n\n
7. Thomas DM, Bouchard C, Church T, et al. Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obes Rev. 2021<\/p>\n","protected":false},"excerpt":{"rendered":"
442 kelime, 2 dakika okuma s\u00fcresi. Kilo almak, \u00f6zellikle belirli bir hedefe y\u00f6nelik olarak planland\u0131\u011f\u0131nda, dikkatli bir hesaplama ve strateji gerektirir. G\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131z\u0131n \u00fczerine \u00e7\u0131kman\u0131z, do\u011fru besinleri tercih etmeniz ve bu s\u00fcreci dengeli bir \u015fekilde y\u00f6netmeniz, sa\u011fl\u0131kl\u0131 kilo alman\u0131n temel ta\u015flar\u0131d\u0131r. Bu yaz\u0131da \u00f6rnek bir plan sunuyoruz. Hedefinize ula\u015fmak i\u00e7in ka\u00e7 kaloriye ihtiya\u00e7 duydu\u011funuzu, hangi besinlerle bu kaloriyi sa\u011flayabilece\u011finizi ve s\u00fcrecin sonunda kar\u015f\u0131la\u015fabilece\u011finiz sonu\u00e7lar\u0131 hadi bir \u00f6rnekle somutla\u015ft\u0131ral\u0131m! Kilo Al\u0131rken Bir haftada 3 kg almak istersem: 3000 kalori yakla\u015f\u0131k olarak: S\u00fcrecin sonunda: Kilo Verirken Kilo alma ve verme yolculu\u011funuzda nelere dikkat etmeniz gerekti\u011fini ve en sa\u011fl\u0131kl\u0131 sonu\u00e7lar\u0131 nas\u0131l elde edece\u011finizi \u00f6\u011frenmek i\u00e7in di\u011fer yaz\u0131lar\u0131m\u0131za da g\u00f6z atabilirsiniz. Sa\u011fl\u0131cakla kal\u0131n! Kaynak\u00e7a 1. Hall KD, Guo J, Chen KY, et al. Metabolic adaptations to weight loss and the implications for post-obesity weight regain. Am J Clin Nutr. 2016 2. Rosenbaum M, Leibel RL. Adaptive thermogenesis in humans. Int J Obes (Lond). 2016 3. Johnstone AM, Horgan GW, Murison SD, Bremner DM, Lobley GE. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr. 2017 4. Koliaki C, Spinos T, Spinou \u039c, Brinia ME, Mitsopoulou D, Katsilambros N. Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. Healthcare (Basel). 2018 5. Bhutani S, Klempel MC, Kroeger CM, Aggour E, Calvo Y, Varady KA. Effect of exercising while fasting on eating behaviors and food intake. J Int Soc Sports Nutr. 2017 6. Nogueira RC, Costa RR, Ferreira EC, et al. Intermittent fasting, weight loss, and metabolic health: A systematic review and meta-analysis of intervention studies. J Acad Nutr Diet. 2021 7. Thomas DM, Bouchard C, Church T, et al. Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis. Obes Rev. 2021<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[66],"tags":[],"class_list":["post-3160","post","type-post","status-publish","format-standard","hentry","category-beslenme-programlari"],"_links":{"self":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/3160","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/comments?post=3160"}],"version-history":[{"count":13,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/3160\/revisions"}],"predecessor-version":[{"id":3604,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/3160\/revisions\/3604"}],"wp:attachment":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/media?parent=3160"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/categories?post=3160"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/tags?post=3160"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}