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IF 8/30

11: 00 Cold Americano coffee, not sweet.

12: 30 Brown Rice + Shrimp curry, sham 7-11, no water, 🍚🍲

19: 30 Caesar Salad Chicken Breast Roast 7-11 + 0% Sour Milk 🥗🍼🥛

# If not stressed # If # Bariatric # Weight loss

3/22 Edited to

จากการทำ IF 8/30 หรือ Intermittent Fasting แบบ 8 ชั่วโมงกินและ 30 ชั่วโมงอดอาหารแบบนี้ ทำให้ผมได้ค้นพบวิธีคุมอาหารที่เหมาะกับชีวิตประจำวันได้ดีมากขึ้น การเลือกเมนูที่ง่ายและหาได้ไม่ยากอย่างใน 7-11 ช่วยให้ปฏิบัติตามแผนได้จริงโดยไม่รู้สึกเครียด ตอนเช้าผมเลือกดื่มกาแฟอเมริกาโน่เย็นไม่หวาน เพื่อช่วยกระตุ้นการเผาผลาญโดยไม่เพิ่มแคลอรี่มาก ช่วงกลางวันรับประทานข้าวกล้องคู่กับแกงส้มกุ้งชะอมที่เป็นอาหารไทยที่อุดมไปด้วยโปรตีนและไฟเบอร์ เมนูนี้ช่วยให้รู้สึกอิ่มนานโดยไม่ต้องซดน้ำแกงมากเกินไป มื้อเย็นมักจะเป็นซีซ่าร์สลัดอกไก่ย่างจาก 7-11 พร้อมนมเปรี้ยว 0% ไขมันต่ำ ช่วยเสริมวิตามินและโปรตีนโดยไม่ทำให้อ้วน เทคนิคสำคัญคือการกินง่าย เลือกเมนูที่คุ้นเคย และไม่กดดันตัวเองมากเกินไป ปรับพฤติกรรมทีละน้อยและเน้นอาหารที่มีคุณค่าทางโภชนาการสูง จะช่วยให้ผมสามารถลดน้ำหนักได้อย่างยั่งยืนและมีสุขภาพดีตามเป้าหมาย ถ้าใครสนใจอยากเริ่มทำ IF แบบไม่เครียด ลองปรับเมนูตามไลฟ์สไตล์และเลือกอาหารที่มีสารอาหารครบถ้วนอย่างนี้ดูนะครับ รับรองว่าสุขภาพดีขึ้นพร้อมกับน้ำหนักที่ลดลงอย่างมั่นคง

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