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DAY17JUL52.55K🍞🍫😇

DAY17

DATE17 / 07 / 2025

Weight 52.55K

IF 13 / 11: (

Breakfast: 🍚🍲🍳

✔️ steamed rice + boiled tofu vermicelli, water eggs + omelette

Lunch: 🍞🥛

✔️ toasted whole wheat 2 apply jam + fresh milk

Snacks: 🍟

✖️.

Dinner: 🍫

✔️ snack bar.

# Food control # Happy diet

# Menu plan # Eat record # IF

2025/7/17 Edited to

จากการคุมอาหารแบบ IF 13/11 ซึ่งเป็นการอดอาหาร 13 ชั่วโมงและกินอาหารได้ในช่วง 11 ชั่วโมง ผมได้บันทึกเมนูอาหารประจำวันที่ช่วยให้การลดน้ำหนักเป็นไปอย่างราบรื่นในวันที่ 17 กรกฎาคม 2025 โดยเริ่มจากมื้อเช้าซึ่งประกอบด้วยข้าวสวย น้ำซุปเต้าหู้วุ้นเส้น ไข่เจียวที่ช่วยให้รับโปรตีนอย่างเพียงพอและให้พลังงานอย่างสมดุล มื้อเที่ยงเลือกทานขนมปังโฮลวีตปิ้งทาแยมพร้อมนมจืดเพื่อรักษาระดับน้ำตาลในเลือดและได้รับไฟเบอร์ที่ดี สำหรับของว่างแม้ไม่ได้เลือกกินเลย์ แต่เลือกสแน็คบาร์ที่ทำจากธัญพืชอัดแท่งและช็อกโกแลต ทำให้รู้สึกอร่อยและช่วยให้ไม่รู้สึกขาดของว่าง การบันทึกเมนูอาหารและน้ำหนักแบบนี้ ช่วยตระหนักถึงสิ่งที่รับประทานและเป็นการสร้างวินัยในการทานอาหารเพื่อรักษาน้ำหนักและสุขภาพอย่างมีความสุขมากขึ้น หากใครกำลังเริ่มต้นคุมอาหารแบบ IF การจัดเตรียมเมนูล่วงหน้าและติดตามผลเช่นนี้เป็นวิธีที่ดีและได้ผลจริงครับ

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