![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/saglik-beslenme-spor--300x199.jpg\" "\\"\\"")
<\/p>\nKilo vermek isteyenler bir\u00e7ok diyet program\u0131 deniyor Baz\u0131lar\u0131 iyi sonu\u00e7 verirken baz\u0131 programlar hi\u00e7 fayda sa\u011flam\u0131yor. Ancak s\u0131k\u0131 bir program sunan ve k\u0131sa s\u00fcrede zay\u0131flamak isteyenler 1 ayda 7 kilo verdiren takvim y\u00f6ntemini uyguluyor.Bu y\u00f6ntemin amac\u0131 kilo verirken ya\u011f yak\u0131m\u0131n\u0131 ger\u00e7ekle\u015ftirmek ve bununla birlikte kas k\u00fctlesinin art\u0131\u015f\u0131n\u0131 sa\u011flamak. G\u00fcnl\u00fck ak\u0131\u015f\u0131 zorlamadan ama belli bir d\u00fczen i\u00e7erisinde uygulanan bu y\u00f6ntem kilo vermek isteyenlerin yeni g\u00f6zdesi olacak. \u0130\u015fte 1 ayda 7 kilo verdiren takvim y\u00f6nteminde uygulaman\u0131z gereken t\u00fcm ad\u0131mlar…<\/p>\n
K\u0131sa s\u00fcrede ve sa\u011fl\u0131kl\u0131 kilo vermek isteyenler i\u00e7in ideal olan 1 ayda 7 kilo verdiren y\u00f6ntem, haftalara b\u00f6l\u00fcnerek uygulanan bir diyet program\u0131 olarak \u00f6ne \u00e7\u0131k\u0131yor.<\/p>\n
<\/p>\n
Takvimin ilk haftas\u0131 detoks tarz\u0131nda hafif \u00f6\u011f\u00fcnlerle ba\u015fl\u0131yor. \u0130kinci haftada uygulanan protein ve lif a\u011f\u0131rl\u0131kl\u0131 beslenme d\u00fczeniyle kas kayb\u0131n\u0131n ya\u015fanmamas\u0131 hedef al\u0131n\u0131yor. Son geri kalan iki haftada d\u00fczenli egzersizler yap\u0131larak metabolizman\u0131n h\u0131zland\u0131r\u0131lmas\u0131 sa\u011flan\u0131yor ve ya\u011f yak\u0131m\u0131 en \u00fcst seviyede ger\u00e7ekle\u015fiyor.<\/p>\n
Bu y\u00f6ntemle hem kalori az al\u0131nm\u0131\u015f oluyor hem de v\u00fccut kas k\u00fctlesi i\u00e7in ihtiya\u00e7 olunan vitamin ve minarellerinde al\u0131nmas\u0131n\u0131 sa\u011fl\u0131yor. Bu y\u00f6ntemi uygularken halsizlik ve yorgunluk ya\u015fanmamas\u0131n\u0131n sebebi de i\u015fte tam bu. V\u00fccudun gerek duydu\u011fu vitaminler kar\u015f\u0131land\u0131\u011f\u0131 i\u00e7in hem din\u00e7 ve dinamik olunuyor hem de sa\u011fl\u0131kl\u0131 kilo veriliyor.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/s-ef5890b8ce2dcbeb7d3d7793392cd5b723763cfa-300x169.jpg\" "\\"\\"")
<\/p>\n
1 ayda 7 kilo verdiren takvimde beslenme plan\u0131na uymak b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. Plan\u0131n d\u00fczeninde 3 ana \u00f6\u011f\u00fcn ve 2 ara \u00f6\u011f\u00fcn mevcut. Sabah kahvalt\u0131lar\u0131nda protein a\u011f\u0131rl\u0131kl\u0131 beslenmeye \u00f6nem verilirken, \u00f6\u011fle ve ak\u015fam yemeklerinde sebze a\u011f\u0131rl\u0131kl\u0131 ve yine protein \u00f6n planda oluyor. Ara \u00f6\u011f\u00fcn olarak ki\u015finin tercihine g\u00f6re, ceviz, yo\u011furt, badem ve sebze meyvelerine yer verilebilir.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/iftardan-2-saat-sonra-ara-ogun-tavsiyesi-1741257718-145_large-300x158.webp\" "\\"\\"")
<\/p>\n
1 ayda 7 kilo verdiren takvim y\u00f6nteminde \u015feker, beyaz ekmek, i\u015flenmi\u015f g\u0131dalardan tamamen uzak duruluyor ve bol su t\u00fcketimi, ye\u015fil \u00e7ay gibi i\u00e7ecekler g\u00fcnl\u00fck t\u00fcketime dahil ediliyor. Buradaki ama\u00e7 ise ya\u011f depolar\u0131n\u0131 eritirken, kas k\u00fctlelerini korumak oluyor.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/i-6-13-300x163.webp\" "\\"\\"")
<\/p>\n
Kilo verdiren ve kas k\u00fctlesinin de art\u0131\u015f\u0131n\u0131 sa\u011flayan bu diyet y\u00f6nteminde beslenme oldu\u011fu kadar egzersiz de olmazsa olmazlar aras\u0131nda yer al\u0131yor. Kas art\u0131\u015f\u0131n\u0131 hedef alan y\u00f6ntemde egzersiz \u00f6nemli bir yer tutuyor. Haftada yap\u0131lacak en az 4 g\u00fcn tempolu y\u00fcr\u00fcy\u00fc\u015f ya da ko\u015fu, y\u00f6ntemin en kilit noktas\u0131. Evde yap\u0131lacak basit egzersizlerde bu plan\u0131 destekliyor. Yap\u0131lan egzersizler, ki\u015finin g\u00fcnl\u00fck program\u0131na g\u00f6re sabah, \u00f6\u011flen ya da ak\u015fam uygulanabiliyor. D\u00fczenli olarak aksatmadan yap\u0131lan egzersizler, kilo kayb\u0131n\u0131 h\u0131zland\u0131rd\u0131\u011f\u0131 gibi, v\u00fccudun daha s\u0131k\u0131 g\u00f6r\u00fcnmesini sa\u011fl\u0131yor.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/kisin-duzenli-su-tuketimi-bagisikligi-guclendiriyor-lQ9u2pzi-300x178.jpg\" "\\"\\"")
<\/p>\n
Su t\u00fcketimi g\u00fcnde en az 2 ila 2 bu\u00e7uk litre aras\u0131nda olmas\u0131 gerekiyor. Bol su t\u00fcketimi \u00f6demi v\u00fccuttan atarak kilo verme s\u00fcrecini destekliyor. Uyku d\u00fczeni de bu takvimin bir par\u00e7as\u0131. G\u00fcnde en az 7 saat uyumak sa\u011fl\u0131kl\u0131 kilo verdi\u011fi gibi ayn\u0131 zamanda kaslar\u0131n\u0131n geli\u015fimini de etkiliyor.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/profimedia-0974868999_b978131dda-300x169.jpg\" "\\"\\"")
<\/p>\n
1 ayda 7 kilo verdiren takvim y\u00f6ntemi kronik hastal\u0131\u011f\u0131 olan ve ya doktor kontrol\u00fcnde belirli bir beslenme d\u00fczeni bulunan ki\u015filere \u00f6nerilmiyor. Hamileler, emziren anneler ve ergenli\u011fe girmi\u015f gen\u00e7ler de yine y\u00f6ntemi uygulamalar\u0131 i\u00e7in risk grubunu olu\u015fturuyor.<\/p>\n","protected":false},"excerpt":{"rendered":"
1 ayda 7 kilo verdiren takvim son zamanlarda zay\u0131flamak isteyenlere sa\u011fl\u0131kl\u0131 kilo verme y\u00f6ntemi olarak \u00f6ne \u00e7\u0131k\u0131yor. Program\u0131n amac\u0131 ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rmak. Bunu yaparken kas art\u0131\u015f\u0131n\u0131 da hedef alan bu y\u00f6ntem hem sa\u011fl\u0131kl\u0131, hem de g\u00f6zle g\u00f6r\u00fcl\u00fcr de\u011fi\u015fimi beraberinde getiriyor. Peki 1 ayda 7 kilo verdiren takvim y\u00f6ntemi nedir, nas\u0131l uygulan\u0131yor? \u0130\u015fte kilo verirken uygulaman\u0131z gereken ad\u0131mlar…<\/p>\n","protected":false},"author":35,"featured_media":210818,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[29504,283,129,29503,181],"class_list":["post-210800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-1-ayda-7-kilo","tag-beslenme","tag-diyet","tag-kas-kutlesi","tag-kilo-verme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/210800"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=210800"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/210800\/revisions"}],"predecessor-version":[{"id":210819,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/210800\/revisions\/210819"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/210818"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=210800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=210800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=210800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}