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Fitness Influencer-Raman Rai👇 Instagram: https://www.instagram.com/ramanraifit... Shoot by Mohit https://www.instagram.com/iamartistmaddy/ Thumbnail-Raman Rai Instagram: https://www.instagram.com/ramanraifit... Edit by-Ajay(Kalakaar Everywhere) Channel:-https://www.youtube.com/channel/UCXlu... Insta:-https://www.instagram.com/kalakaar_everywhere1804/ CLA Link:- https://amzn.to/31rWghh My Gears- 1)Camera-https://amzn.to/2GQYlvX 2)Gorillapod-https://amzn.to/2SIr4Wp 3)Tripod-https://amzn.to/33LfTSU 4)Mic-https://amzn.to/3daafNu What To Eat Before A Gym Workout||Pre-Workout MEAL||वर्कआउट से पहले क्या खाएं||Info. by Raman Rai https://youtu.be/3CDDvLUiTus How To Reduce Chest Fat (CHEST FAT कम करने का सबसे आसान तरीका)||Remove Men Boobs and Gynecomastia|| https://youtu.be/qI37f8QAQSM Mass Gainer Good or Bad||Mass Gainer or Weight Gainer Good Or Bad(Hindi) Info. By Raman Rai|| https://youtu.be/UNgwwPA9BtI HOMEMADE Mass Gainer Shake For Muscle Building||1000 Calories,58gm Protein-Shake||Raman Rai Fitness https://youtu.be/hPTuaRoAL28 How To Do Chest Workout At Home (With Dumbbells ) https://youtu.be/OK1ZBTwTJMQ Full Bicep Workout At Home [NO GYM - Only DUMBBELLS] || Raman rai fitness https://youtu.be/zvU7uiyJ5yQ When Fitness Freak Goes Shirtless in Public | Must See Public Reaction - India|Raman Rai Fitness https://youtu.be/CUKVWAuLoTc My Achievements:- . MR.DELHI 2K17 👑 . STYLE ICON OF INDIA 2K18 👑 . STAR OF INDIA 2K18 👑 . Style Icon of India 2019 Show Stopper . Star India Of India 2019 Show Stopper . For Buisness Enquiries :- [email protected] . LIKE || SUBSCRIBE || COMMENT || SHARE . To enjoy the glow of good health, you must exercise..... . Fitness is not about being better than someone else. It’s about being better than you used to be.... . Instagram:- https://www.instagram.com/ramanlifest... . Facebook:- https://www.facebook.com/insanebeast007
Full Recipe In Bio Ketocookingchannel Easyrecipe Ketorecipies Food Ketomadeeasy Cooking Keto
■目次
00:00 今日の動画の紹介/私の自己紹介
00:53 痩せる習慣1. 太陽の光を浴びる
01:32 痩せる習慣2. 高タンパクな朝食を摂る
03:21 痩せる習慣3. 水を2L飲む
05:15 痩せる習慣4. 玄米を食べる
06:53 痩せる習慣5. 食事の始めにスープを飲む
07:32 痩せる習慣6. ながら食べをやめる
08:26 痩せる習慣7. 間食は素焼きナッツと高カカオチョコ
09:41 痩せる習慣8. 20時以降は玄米を豆腐に置き換える
11:12 痩せる習慣9. 7時間寝る
12:00 最後に
※タンパク質摂取目標の計算方法
体重(kg)x1.6g=1日の摂取目標(g)
さらに、1日3食バランスよく摂取する必要があるので、1日の摂取目標(g)を3で割って、1食あたりの目標を設定してください。
■今回の動画で紹介したもの
・私が使っているウォーターボトル：Joseph Joseph (ジョセフジョセフ) 水分量が分かるウォーターボトル 600ml (グレー)
https://amzn.to/3a5ic8Y
・私が飲んでいるプロテイン(チョコ味)：Gold Standard ホエイ ダブルリッチチョコレート 907g(2lb)
https://amzn.to/3z0NGaY
・私が飲んでいるプロテイン(プレーン)：FIXIT ホエイ プロテイン THINK SIMPLE 1kg WPI (プレーン)
https://amzn.to/38YvqnT
・私が食べているオートミール：日食 プレミアムピュアオートミール
https://amzn.to/3AoZliB
・私が食べている玄米：水菜土農園 あきたこまち
https://amzn.to/3AGRCMM
・素焼きナッツ：アシストフード 無塩・無添加素焼きナッツ
https://amzn.to/3BRsx2p
・高カカオチョコ：明治 チョコレート効果カカオ72%
https://amzn.to/3K0EANs
・ごはん保存容器：エビス ごはん保存容器エアータイト250ml
https://amzn.to/3AZQpjZ
・まな板：3coins カッティングボードL
※ネット販売なし
・フライパン：ティファール フライパン 20cm ガス火専用
https://amzn.to/3lvwann
・エプロン：ノーブランド
https://amzn.to/3qQHuhb
▼[ 太ってた頃の私 ]ダイエットのモチベーションが上がります
https://youtu.be/bpjjcGpXdSs
▼私が2ヶ月で10kg痩せた方法[ おかず中心の食事に変えた理由と実践方法 ]
https://youtu.be/lXh_Nf7ADKw
▼私の重度の便秘症を解消した腸活スープ
https://youtu.be/TZgrCFbJdGs
▼私が痩せるためにタンパク質を摂る理由
https://youtu.be/goTbRZ_McvM
▼私が買ったものまとめ[ Rakuten room ]
https://room.rakuten.co.jp/room_c2ae4224a9/items
■動画で紹介したレシピ
○朝食：オートミールパンケーキ
＜材料（1人前）＞
オートミール(30g)
卵(1個)
無調整豆乳(100cc)
調味料(バター/ギー、はちみつ)
＜作り方＞
1. ボウルにオートミール30g、卵1個、無調整豆乳100ccを入れてよく混ぜる
2. フライパンにバター(ギー)を小さじ1(4g)入れて、オートミール液を流し入れ、蓋をして5分加熱する
3. 生地が固まったら、ひっくり返して余熱で少し表面を焼いたら、はちみつ大さじ1(12g)をかけて完成
○昼食(メイン)：鮭の粒マスタードマヨ焼き
＜材料（1人前）＞
生鮭(1切れ/70g)
いんげん(5本)
ミニトマト(3個)
レタス(1枚)
調味料(マヨネーズ、粒マスタード、レモン汁、塩、胡椒）
＜作り方＞
1. 鮭の両面に塩・胡椒少々し、魚焼きグリルで焼く（途中でいんげんとトマトもグリルに追加して焦げない程度に焼く）
2. マヨネーズ大さじ1、粒マスタード大さじ1、レモン汁小さじ1/2を入れてよく混ぜておく
3. 鮭の両面焼き目がついたら、粒マスタードマヨを乗せてさらに30秒程度加熱した後、お皿に鮭を盛り付け、レタスといんげん、トマトを添えたら完成
○昼食(スープ)：わかめとえのき茸の中華スープ
＜材料（1人前）＞
水(150ml)
えのき(50g)
わかめ(4g)
調味料(鶏ガラスープの素、ごま油、白いりごま）
＜作り方＞
1. 水150mlにえのき50g、鶏がらスープの素小さじ1/2を入れてよく混ぜ、レンジ600Wで2分加熱する
2. スープカップに大さじ2杯（約4g）のわかめを入れて、最後にごまを小さじ1、ごま油小さじ1と入れたら完成
○夕食(メイン)：鶏むね肉の甘辛焼き
＜材料（1人前）＞
鶏むね肉(150g)
アスパラ(2本)
エリンギ(1個)
レタス(1枚)
調味料(しょうゆ、みりん、酒、片栗粉、白いりごま、塩胡椒)
＜作り方＞
1. アルパラは1/3ずつカット、エリンギはアスパラと同じ大きさになるように切り分け、フライパンで炒めて塩胡椒で味付けする（もしくは魚焼きグリルで焼く）
2. 鶏むね肉は厚さ1cmにそぎ切り、さらに細長く切り分け、片栗粉小さじ1をまぶしておく
3. フライパンにオリーブオイル大さじ1を入れて揚げ焼きする
4. しょうゆ大さじ1、みりん大さじ1、酒おおさじ1で味付けして、最後に白いりごみを大さじ1入れて混ぜ合わせたら完成
○夕食(豆腐)：焼き豆腐
＜材料（1人前）＞
豆腐(150g)
ネギ(適量)
調味料(めんつゆ)
＜作り方＞
1. 絹豆腐をクッキングペーパーで包み、レンジ600Wで1分半温める
2. 大きめの角切りにして、中火のフライパンに油なしで焼く
3. 表面に焼き色がついたら、めんつゆの素大さじ1、ネギを加えて完成
...............................................................................
書籍「ayahare式やせるつくりおき手帖 季節の味でらくちん夜ごはん」
https://amzn.to/3yGCvCO
...............................................................................
▼ Instagram
https://www.instagram.com/ayahare.log/
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▼Music
https://www.epidemicsound.com/
#ayahare #ダイエット #ダイエットレシピ
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