親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！

苼莛生技雜誌 > Body > 親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
  • 14 7 月, 2023
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「4週階段性減肥法」近期超火紅的減肥方法，將一個月分成四個階段，每週逐步調整飲食和生活方式，讓妳一步步輕鬆克服飲食控制的難題，培養健康的飲食習慣，不像之前流行的超快速減重法，反倒讓人容易暴飲暴食、愈減愈重。

除了「4週階段性減肥法」中的飲食觀念外，還會結合我之前文章都有提到的4個實用減重小技巧和飲食觀念，包準妳這一個月能吃飽飽、不便秘，同時突破減肥停滯期，健康快速地瘦下來！這些方法經過親身測試，有效地讓我在一個月內無痛減重至少兩公斤，所以千萬別錯過這個絕佳的減肥方法，輕鬆養成易瘦體質，更不用擔心體重反彈！

第一週：啟動減重期

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
在第一週，重點是建立健康的飲食習慣和生活方式

在第一週，重點是建立健康的飲食習慣和生活方式，開始減肥的階段需要給身體一個適應的過程。

首先，要按時進食早餐、午餐和晚餐是建立規律飲食習慣的重要一步，同時避免晚上六點後進食，讓身體有足夠的時間進行消化和休息。再來，需要啟動「戒糖」，戒掉所有含糖零食、甜點和飲料，減少精緻糖分和卡路里的攝入。

減肥秘訣#1：減肥先「戒糖」！糖才是妳肥胖的元兇

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
減肥先「戒糖」！糖才是妳肥胖的元兇

當我們攝取過多的糖類時，身體就會釋放大量的肥胖賀爾蒙的「胰島素」，來處理血糖的升高，並將多餘的葡萄糖轉化為脂肪，並儲存在脂肪細胞中。如果我們長期攝取過多的糖類，就會不斷刺激胰島素的釋放，導致持續的脂肪儲存，造成體重增加和脂肪積累，進而導致肥胖。

戒糖是非常重要的一步，可以斷絕體脂肪的原料來源，還能消耗體內原本囤積的體脂肪！長期下來，有助於減重，還能減少身體發炎與慢性疾病風險，也可以大大改善皮膚因高糖飲食而導致的問題，如痘痘、皺紋等。

世界衛生組織（WHO）更指出，過量食用糖的害處還超過吸菸，甚至長期嗜高糖食物的人，平均壽命要比正常飲食的人減少10到20年！攝取過多的糖分，可能誘發「胰島素阻抗」，長期下來，胰臟可能會產生疲乏，導致肥胖和代謝症候群、糖尿病、心血管疾病或癌症的風險。

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
攝取過多的糖分，可能誘發「胰島素阻抗」

第二週：減少熱量快降期

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
開始早餐、午餐可以正常吃，注意控制在八分飽，但是不吃晚餐！

在第二週，早餐、午餐可以正常吃，注意控制在八分飽，但是不吃晚餐！

在開始的幾天，妳可能會感到不適應和強烈的飢餓感，但只要堅持三天以上，妳的身體就會慢慢的習慣。千萬記住要堅持下去，因為這是達到減重目標的重要一步。

在這個階段，每天要喝足3000cc的水量，喝水不僅可以讓妳有飽腹感，還可以加快新陳代謝，讓妳排便順暢，身體也就跟著輕盈起來。同時，繼續戒掉糖的過程中，可以從蔬菜和水果中獲得營養的糖份，但是不要吃糖分過高的水果，更絕對不能碰精緻糖和澱粉，避免額外的糖分攝入，有助降低體重。此外，也可以加入泡腳、泡澡來加速循環代謝。

這一階段主要針對降低體脂肪，因此在這一週，妳會驚訝地看到自己的體重快速下降。每天量一量體重，親身感受身體的變化，這將給妳更多成就感，所以記得保持積極的心態和堅持下去，瘦身的美好成果就在不遠處了！

減肥秘訣#2：減重不挨餓？多補充低脂低熱量的「海鮮」！

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
如果這個階段很餓怎麼辦？那就多吃「海鮮」蛋白質！

如果這個階段很餓怎麼辦？告訴妳一個小訣竅，那就是多吃「海鮮」蛋白質！之前文章就不斷提到「海鮮」是超優質的蛋白質，不但低脂肪低熱量，還能給妳滿滿飽足感，讓妳飽到晚上都不會餓，但又沒有負擔！

與雞、豬、鴨等一般家禽、家畜肉類相比，海鮮的熱量和脂肪都比較低，但又富含高品質的優質蛋白質，具有人體所需的全部必需胺基酸，絕對是減重時期的絕佳好幫手！在相同熱量之下，選擇海鮮會比選一般肉類，攝取到更多蛋白質，有益於減重期間維護我們的肌肉生長和組織健康。

同時，海鮮含有較低的飽和脂肪和較高的優質不飽和脂肪酸，尤其是Omega-3脂肪酸是人體內無法自行製造、需要靠日常飲食補充的營養素，對我們的健康至關重要！不但具有抗發炎的作用，對心血管健康、腦功能、關節健康和情緒穩定等方面有益。此外，海鮮含有許多重要的微量營養素，有助於調節我們全身身體機能正常運作和健康發育，種種好處都更甚肉類。

減肥秘訣#3：擔心吃太少會便秘？排便順暢就靠「膳食纖維」！

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
擔心吃太少會便秘？排便順暢就靠「膳食纖維」！

減肥時，由於我們進食較少的食物，會減少腸道內容物的體積，身體的腸胃消化道運動也會減緩，從而減少排便次數，非常容易導致便秘。因此，要預防減肥期間的便秘，確保攝取足夠的「膳食纖維」，增加腸道內容物的體積，促進蠕動運動，幫助排便順暢！。

妳們一起幫我想像，妳的腸道是一個洗手流理台場景，「碗盤的髒污」就是毒素，「水龍頭的水」是妳喝進去的水，「洗碗的菜瓜布」就是膳食纖維，可以分為「海綿」的水溶性膳食纖維和「很硬的鋼刷」的非水溶性膳食纖維。至於「碗盤髒污」就是糞便，不只有食物的殘渣，還有許多食物的毒素，像食品添加物、農藥及亞硝胺等致癌物質。

因此，每天都要攝取到足夠的水溶性膳食纖維跟非水溶性膳食纖維，才能夠利用對的工具，也就是透過海綿與鋼刷（膳食纖維）把妳的碗盤髒污洗乾淨，再藉由水把髒污給帶走！

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
妳的腸道是一個洗手流理台場景，「碗盤的髒污」就是毒素，
「水龍頭的水」是妳喝進去的水，「洗碗的菜瓜布」就是膳食纖維，
可以分為「海綿」的水溶性膳食纖維和「很硬的鋼刷」的非水溶性膳食纖維

含豐富膳食纖維5大食物類型

  • 五穀類：糙米、大麥、玉米、燕麥、小麥、蔒麥、裸麥、薏仁
  • 豆類：黃豆、黑豆、紅豆、綠豆
  • 根莖類：蕃薯、馬𨧤薯、芋頭
  • 蔬菜類：牛蒡、南瓜、地瓜葉、四季豆、花椰菜、菠菜紅蘿蔔
  • 水果類：橘子、葡萄、芭樂、柳丁、橘子、西洋梨、蘋果
親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
含豐富膳食纖維5大食物類型

第三週：燃脂突破減肥平台期

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
很多人在這個階段遇到減肥的瓶頸，可以「少吃多動」和進行「欺騙餐」

進入第三週時，妳會明顯感到食量減少，口味也變得清淡，這代表我們的身體已經習慣了之前的減重過程，開始進入穩定狀態。然而，很多人在這個階段遇到減肥的瓶頸，即使努力也無法再減下去。建議在減肥平台期有兩個可以嘗試的方向：

第一個方向是「少吃多動」，也就是進一步減少熱量攝取並增加運動量，包括進一步限制食物攝取量或增加運動的強度和時間。在減肥期間，妳可以搭配一些有氧運動來加速脂肪燃燒，每週安排三天的有氧運動，例如跳繩、跑步、游泳或瑜珈，有氧運動可以幫助消耗更多卡路里，提高新陳代謝率。

第二個方向是進行一個「欺騙餐」，也就是暫時增加食物攝取量，這個行動是為了讓身體重新調節內分泌、賀爾蒙等內在系統。需要注意的是，這個欺騙餐仍應以優質碳水化合物為主，例如燕麥和地瓜，以及豐富的優質蛋白質食物。同時，仍然要保持早餐和午餐的八分飽進食習慣，晚餐則不進食。

減肥秘訣#4：吃對優質碳水「五穀雜糧」可以全面燃脂！

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
吃對優質碳水「五穀雜糧」可以全面燃脂！

權威生命科學期刊《細胞》（Cell）研究指出，「碳水化合物」對人體的重要性。事實上，複合性碳水化合物如優質澱粉（豆類、穀物、南瓜、地瓜等）、膳食纖維（全穀類、水果、堅果種子等），能更全面性地幫助身體燃燒脂肪。

針對優質碳水化合物，妳可以用「五穀雜糧」取代白米飯，五穀雜糧包含多種穀類和豆類，透過之前提到的「穀類＋豆類」完美搭配，具有互補的蛋白質組成，並且在減肥過程中帶來多重好處。在五穀雜糧中，豆類蛋白質中缺乏的甲硫胺酸，在穀類中含量較高；而穀類蛋白質中缺乏的離胺酸，在豆類中含量較高。因此，這兩種食物的蛋白質可以互相補充缺少的胺基酸，利用這種「蛋白質互補作用」，能夠提高人體吸收利用蛋白質的效果。

五穀雜糧相對於白米來說，含有更少的卡路里，並且含有豐富的、膳食纖維、維生素和礦物質等多種營養素，能夠促進腸胃消化，有助於減少脂肪吸收、預防便秘等消化系統問題，不但有利於減重，還能讓妳排便好順暢！此外，五穀雜糧的GI值相對較低，有助於控制血糖水平和減少對食物的飢餓感，有助於提供持久的能量，幫助減肥，控制食慾，進而減少卡路里攝入。

第四週：不復胖維持期

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
在辛苦瘦身後，努力維持不復胖、不反彈才是減重的關鍵

到了第四週，進入了養成易瘦體質的維持期。妳可能已經達成理想體重，但是減肥不只是要瘦一下，更重要的是要瘦一輩子！所以在辛苦瘦身後，努力維持不復胖、不反彈才是減重的關鍵。

在維持期間，妳可以恢復到正常的三餐飲食，但仍要盡量避免含糖的零食和飲料，容易導致體重回升。相反，著重選擇健康的食物，如新鮮的水果、蔬菜、全穀類和健康的蛋白質來維持均衡的飲食，並保持每天攝取2000cc溫水。此外，也可以偶爾放縱一下，享受一些自己喜歡的食物，只要不過量，並不會對體重造成太大的影響。

不過，單靠飲食控制減肥的效果是有限的，如果害怕再次復胖，那妳就一定要保持良好的運動習慣，以兩天有氧搭配兩天無氧運動的方式，讓身材更緊緻好看，偶爾還可以泡腳促進血液循環及代謝。

親測有效！超火「4週階段性減肥法」瘦身不餓肚 輕鬆突破減肥平台期，狠甩肥肉不復胖！
保持良好的運動習慣，以兩天有氧搭配兩天無氧運動的方式，讓身材更緊緻好看

同時，妳還可以養成每天量體重、每月量體脂的好習慣，隨時掌握自己的身體狀況，並及時調整飲食和運動計劃。這樣當妳某天發現自己變胖了一點時，不需要感到灰心，只需進行適當的調整，保持健康飲食，就能一直保持理想又輕盈的好體態！

更多關於211餐盤瘦身的介紹可參考>最強懶人減肥法！按照控糖神器「211餐盤」吃就對了 免節食、不算熱量也能無痛鏟肉超輕鬆

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