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DAY29JUL50.15K🍞🍫😅

DAY29

DATE29 / 07 / 2025

Weight 50.15K

IF 15 / 9: (

Breakfast: 🍙🥓

✖️ sticky rice + toasted pork ()

Lunch: 🍜🥟☕️

✖️ Yunnan Dumpling Noodles + Cappuccino

Dinner: 🍫

✔️ snack bar.

# Food control # Happy diet

# Menu plan # Eat record # IF

2025/7/29 Edited to

การทำ Intermittent Fasting หรือ IF แบบ 15:9 คือการเลือกกินอาหารภายในช่วงเวลา 9 ชั่วโมง และอดอาหาร 15 ชั่วโมงในแต่ละวัน ซึ่งเหมาะสำหรับคนที่อยากควบคุมน้ำหนักโดยไม่ต้องอดอาหารจนเกินไป ในประสบการณ์ของผู้เขียน การเลือกกินอาหารในมื้อเช้าและมื้อเที่ยงอย่างระมัดระวัง เช่น งดข้าวเหนียวและหมูปิ้ง มื้อเที่ยงเลือกบะหมี่เกี๊ยวยูนนานและคาปูชิโน่ แม้ว่าจะต้องเลี่ยงของโปรดบางอย่าง แต่การทานสแน็คบาร์ในมื้อเย็นช่วยเติมพลังงานได้โดยไม่รู้สึกผิด สิ่งสำคัญคือการวางแผนเมนูล่วงหน้าและการปรับตัวให้เข้ากับร่างกายของแต่ละคน ไม่ต้องกดดันตัวเองมาก และสามารถทำให้การคุมอาหารเป็นเรื่องสนุกได้ นอกจากนี้ยังควรดื่มน้ำเยอะ ๆ และออกกำลังกายเพื่อช่วยกระตุ้นการเผาผลาญ สุดท้าย การทำ IF 15:9 เป็นวิธีที่เหมาะกับผู้ที่มีไลฟ์สไตล์เร่งรีบ เพราะไม่ต้องกังวลเรื่องมื้ออาหารมากนัก และผลลัพธ์ที่ได้ก็ครอบคลุมทั้งน้ำหนักและสุขภาพโดยรวม

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