PLAN DE DIETA HCG EDITED BYJJ

7/23/2019 PLAN DE DIETA HCG EDITED BYJJ

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FHG O]NFEGN@ J@ FEMNFE@ KM J@ KEM[@ AFC7O`fmiggd2a{{|v2''sss.o`fmiggd.fgh'VGFE@J;M_MY

MN MV[M JEIYG NGV YMOMYEYMHGV @J \YGK]F[G AFC KM J@ MH\YMV@[G[@J JEOM FA@NCMV ![JF% ( \@Y@ GYKMN@Y _EVE[M2 a{{|2''sss.cg{({jf.fgh

AFC mv }n` agyhgn` n`{}y`j* km y|ek` `ivgyfen p}m `f{e` mj ae|g{j`hg |`y` jeimy`y uhgejer`y cy`v`v `ngyh`jmv !mq{y`v% p}m vm mnf}mn{y`n mn v} f}my|g |`y` }v`yvm fghgo}mn{m km mnmyc`.

\gy jg {`n{g* f}`nkg }v{mk jjm` }n` kem{` h}u i`b` mn f`jgy`v !km =


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@vh`.

FHG A@FMY J@ KEM[@ AFC\@Y@ GYKMN@Y _EVE[M2a{{|2''sss.{g{`jjeomfa`ncmv.fgh'0351130

J`v |myvgn`v p}m kmvm`n |mykmy 0= jeiy`v g hmngv vjg nmfmve{` 96 k`v km {y`{`hemn{g fgnAFC* vmc}ekgv km 6 k`v `kefegn`jmv kmv|}mv km j` kem{` i`b` AFC. J`v |myvgn`v p}mp}emymn |mykmy hv km 0= jeiy`v kmimn jehe{`y mj {y`{`hemn{gv fgn AFC ` }n h`qehg km ;9ke`v vmc}ekgv km 6 k`v `kefegn`jmv ven mj }v`g km AFC u fgn{en}`y fgn j` kem{` i`b` mnf`jgy`v.

Ve }v{mk p}emym |mykmy {gk`` hv |mvg u gi{mnmy )}n |mvg fgy|gy`j ekm`j)* {mnky p}mmv|my`y km 6 ` ; vmh`n`v u fgn{ygj`y v}v fghek`v `n{mv km mh|mr`y }n n}mg fefjg fgn j`kem{` AFC.

Eh|gy{`n{m2 Kmv|}v km 6< k`v km {y`{`hemn{g fgn AFC* mj }v}`yeg |}kemy` gjmyvm

{mh|gy`jhmn{m enh}nm ` v}v momf{gv* km h`nmy` p}m v`j{m`yvm }n` `|jef`fen |gy vmh`n`ù}k`y` ` me{`y mj o`f{gy km enh}nek`k ` j` AFC. V`j{mvm vemh|ym mj hevhg k` km j`vmh`n`!

J` kem{` AFC fgnvev{m mn }n ycehmn kem{{efg ae|gf`jyefg p}m vm fgh|jmhmn{` fgn mjfgnv}hg km j` agyhgn` AFC. Mv{m hm{gkg ` ` hmbgy`y mj hm{ìgjevhg je|kefg* |`y`ù}k`yjm ` cmnmy`y mnmyc` u c`y`n{er`y j` |ykek` km |mvg* h`n{mnemnkg en{`f{` j` h`v`h}vf}j`y.

Mvg mv mq`f{`hmn{m jg p}m mj Ky. Vehmgnv i}vfì` hmke`n{m mj }vg km j` agyhgn`Cgn`kg{yg|en` Fgyegnef` a}h`n`. [`hiemn* vm ymfghemnk` `jc}n v}|jmhmn{g `kmf}`kg kmf`jfeg* e{`hen`v u `n{egqek`n{mv p}m jm ù}kmn ` h`n{mnmy }n i`j`nfm v`j}kìjm.

\YGAEIEKG MN J@ KEM[@ AFC2

A`fmy mbmyfefegv mq{mn}`n{mv. Mv{` |myhe{ekg f`hen`y u a`fmy mbmyfefeg jecmyg. Fgnv}hey `rf`y. Fghmy f`yigaeky`{gv !|`n* `yygr* m{f.%. Ng }v`y fgvh{efgv !`fme{mv% p}m eyye{mn g giv{y}u`n jgv |gygv km j` |emj. Imimy imiek`v mnmyc{ef`v.

Ng{m p}m jgv `rf`ymv !`rf`y* a`yen`v ij`nf`v* |ygk}f{gv km |`v{mjmy` u |`n`kmy`% mnf`n{ek`k mqfmve` |}mkmn vmy |mjecygvgv |gyp}m kmv`b}v{` jgv kmjef`kgv hmf`nevhgv kmymc}j`fen p}m |myhe{mn `jh`fmn`y u p}mh`y jgv `rf`ymv veh|jmv.

Mv{m kmv`b}v{m o`gymfm mj vgiym|mvg u j` gimvek`k !`jh`fmn`nkg `rf`y mn ogyh` km cy`v`%u o`gymfm j` keìm{mv !|ygk}ffen kmoefemn{m km env}jen` |gy mj |nfym`v% |gy o`{ec` km j`vfj}j`v kmj |nfym`v.

MN MJ F]MY\G A]H@NG A@U [YMV [E\GV KM CY@V@2
http://www.totallifechanges.com/1798871http://www.totallifechanges.com/1798871http://www.totallifechanges.com/1798871


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J` |yehmy` mv j` cy`v` mv{y}f{}y`j* p}m |yg{mcm kev{en{gv yc`ngv.

Mj vmc}nkg {e|g km cy`v` mv j` ymvmy` ngyh`j km fghi}v{eijm* p}m mj f}my|g |}mkm }v`yjeiymhmn{m.

Mj {myfmy {e|g km cy`v` !{mbekg `ke|gvg% mv fgh|jm{`hmn{m `ngyh`j. Mv j` `f}h}j`fen kmmqfmvg km cy`v`* |ygk}f{g km fghmy mn mqfmvg. Mv{` cy`v` `ngyh`j {`hien mv }n` ymvmy`|g{mnfe`j km fghi}v{eijm* |myg ` keomymnfe` km j`v ymvmy`v ngyh jmv* mv{ ijgp}m`k` u mjf}my|g ng |}mkm fgnv}heyj` fgn o`fejek`k f}`nkg nmfmve{` mnmyc`.

F}`nkg }n` |myvgn` fgn vgiym|mvg {y`{` km `kmjc`r`y |`v`nkg a`hiym* jg |yehmyg p}m|emykm vgn j v ymvmy`v ngyh`jmv km cy`v`. F}`nkg mv{`v ymvmy`v vm `fì`n* mj f}my|gmh|emr` ` p}mh`y j` cy`v` mv{y}f{}y`j* u vjg fghg j{ehg ymf}yvg }v`y j`v ymvmy`v`ngyh`jmv km cy`v`.

J` ogyh}j` AFC }v`k` b}n{g fgn }n` kem{` i`b` mn f`jgy`v a`fm p}m mj ae|g{j`hghgejefm j` cy`v` ijgp}m`k` kmvkm v}v km|ve{gv* |`y` p}m mv{ kev|gneijm |`y` mj }vg. Mv{ga`fm p}m j`v hejmv km f`jgy`v p}m mv{ì`n ijgp}m`k`v* vm m`n jeimy`k`v |`y` v} }vg fghgfghi}v{eijm4 fghg ymv}j{`kg km mv{m |ygfmvg* fgn mv{` kem{` }v{mk ng vmn{ey a`hiym u ng vmvmn{ey f`nv`kg.

V} f}my|g mh|mr`y ` {gh`y ogyh`* u` p}m àgy` fgnv}hm fghg fghi}v{eijm j` cy`v``f}h}j`k` u ijgp}m`k`* ecngy`nkg j` cy`v` mv{y}f{}y`j u mj {mbekg h}vf}j`y. Ve }v{mk vec}mj` kem{` AFC f}ek`kgv`hmn{m* ngyh`jhmn{m |mykmy km }n` ` 9 jeiy`v km |mvg |gy k`.

[YMV IMNMOEFEGV \YENFE\@JMV KM J@ JEIMY@FEN KM MV[@ CY@V@@NGYH@J2

J` cy`v` `jh`fmn`k` ù}k`y` ` `|gu`y v}v nmfmvek`kmv f`jyef`v ke`ye`v.

Vm p}mh`y` j` cy`v` km j`v ym`v p}m v}mjmn vmy keofejmv km ymk}fey. J` oyh}jàghmg|{ef` AFC Jeom Kyg|v vm {gh` |gy ` gy`j* kmi`bg km j` jmnc}` u ng òmf{`nnmc`{e`hmn{m ` jgv {mbekgv ngyh`jmv !v`ngv% `ke|gvg g h}vf}j`y.

]v{mk ` ` |mykmy |mvg !a`v{` 0(9 jeiy`v |gy k`%.

\J@NMM V] KEM[@ \@Y@ I@B@Y KM \MVG KM OGYH@ V@J]K@IJM.\@Y@ GYKMN@Y _EVE[M2a{{|2''sss.{g{`jjeomfa`ncmv.fgh'0351130

\yehmyg* }v{mk {mnky p}m kmfekey f}n{`v jeiy`v kmvm` |mykmy.

Vmc}nkg* kmfekey ve p}emym }v`y AFC enumf{ìjm* g encmyeyj` mn ogyh` v}ijenc}`j.

\`y{ef}j`yhmn{m* ymfghemnkg j` vmc}nk` g|fegn u` p}m ng ymp}emym ymfm{` hmkef` u mj|ygfmvg mv h}u o`fej. Mv{` enogyh`fegn vm mnogf`y`y` mv|mfeoef`hmn{m mn mj hm{gkg
http://www.totallifechanges.com/1798871http://www.totallifechanges.com/1798871http://www.totallifechanges.com/1798871


4/28

v}ijenc}`j !j`v cg{`v%.

j h{gkg v}ijenc}`j fgnvev{m mn h`n{mnmy j` hmrfj` !cg{`v% kmi`bg km j` jmnc}` |gy =hen}{gv* u mv{g |}mkm ymv}j{`y {gkg }n kmvòg |`y` `jc}n`v |myvgn`v. Fgn mj h{gkgv}ijenc}`j* v} kgvev vmy `yeìjm* u` p}m v} f}my|g n}nf` ìvgyim j` hevh` f`n{ek`k.

[`n{g mj hm{gkg AFC enumf{ìjm* g encmyek` mn ogyh` v}ijenc}`j jm o}nfegn`n* u f}`nkg}v{mk u` aù` km{myhen`kg f}n{g |mvg p}emym |mykmy u fhg vm `khenev{y`y j` AFC*vìy mq`f{`hmn{m p} kmim fgh|y`y mn i`vm ` v}v kmfevegnmv u gibm{egv |myvgn`jmv .

IMNMOEFEGV KM J@ KEM[@ FGN [JF AFC CG[@V%2

Veh|jmhmn{m |gnc` km 0< ` 0= cg{`v !AFC% i`bg j` jmnc}` |gy = hen}{gv. \emykm km 0 ` 9 jeiy`v |gy k`. [mnky` hmngv a`hiym fgn j`v cg{`v km AFC !vm ymfghemnk` fgnv}hey km =


5/28

( [gy{`v ( B}cgv ( Ymoymvfgv m{f. Ng a`u ymv{yeffegnmv km `jehmn{gv mn mv{gv |yehmygv 9 k`v.

@j {myfmy ke` km fghmnr`y j` kem{` AFC }v{mk mh|mr`y` ` i`b`y km |mvg vec}emnkg j`venkef`fegnmv ymj`fegn`k`v fgn mj kgv`bm km AFC* u jehe{`nkg v} encmv{` km f`jgy`v ` =


6/28

Ymf}mykm vmc}ey fgn j` kem{` i`b` mn f`jgy`v k}y`n{m 6 k`v hv kmv|}v km v} j{eh``|jef`fen km AFC. Mn j` o`vm 6 j`v f`jgy`v vm eyn enfymhmn{`nkg km ogyh` |`}j`{en` `0


7/28

A`fmy mbmyfefegv mq{mn}`n{mv. Mv{` |myhe{ekg f`hen`y u a`fmy mbmyfefeg jecmyg. Fgnv}hey `rf`y. Fghmy f`yigaeky`{gv mn mqfmvg !|`n* `yygr* m{f.%. ]v`y fgvh{efgv !`fme{mv% p}m giv{y}u`n mj o}nfegn`hemn{g km jgv |gygv km j` |emj. Imimy imiek`v mnmyc{ef`v.

YMCJ@V \@Y@ MJ FGNV]HG KM JGV @JEHMN[GV K]Y@N[M J@ KEM[@

J` kem{` Smeca{(S`{famyv mv }n` kem{` iemn mp}ejeiy`k` u f`jf}j`k`. Jgv hmnmv vgnmjmcekgv f}ek`kgv`hmn{m u vm |gnm h}fa` `{mnfen mn `ye`yjgv k}y`n{m jgv k`v km j`vmh`n`* |myg |gy mjjg hevhg mqecm i`v{`n{m hm{ef}jgvek`k mn mj f}h|jehemn{g km j`v|gyfegnmv mv{e|}j`k v.

Mv g|gy{}ng* mn{gnfmv* |ygmmyvm km }n` i`j`nr` h}u mq`f{` |`y` f`jf}j`y j`v f`n{ek`kmvkm `jehmn{g u {mnmy }n ke`yeg vmh`n`j km j`v |yg|e`v fghek`v |`y` fgn{ygj`y p}m }ng ngvm v`jc` kmj nhmyg km j`v |gyfegnmv |myhe{ek`v.

OY][@2 FGNV]H@ ]N@ \GYFEN KE@YE@ KM F]@JP]EMY@ KM MV[@VOY][@V.

Vm |}mkm fghmy oy}{` oymvf`* mn fgnvmy` g fgncmj`k`* ven ``kekg km `rf`y. @j hmngv}n` mr `j k` fghmy oy}{`v fgn `j{g fgn{mnekg km e{`hen` F !n`y`nb`* |ghmjg* {gh`{m%.

K`h`vfgv g `ji`yefgp}mv oymvfgv 9 hmke`ngv%Mj `n`n g `n`nv fghgv}v !|e` oymvf`% 0 '; km hmke`ng {`h`g%@n`n` g |e` mn j`{`9 ygk`b`v%V`nk` 0 ygk`b` km 0=< c.%N`y`nb`v 0 |mp}m`%\j{`ngv g i`n`n`v 0'9 hmke`ng%F`p}e 0 hmke`ng%Fmymr`v oymvf`v 0< cy`nkmv g 0= |mp}m`v%Hmhiyejjg 0 hmke`ng%Oy}{ejj`v g oymv`v 0=


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]` 09 cy`hgv cy`nkmv g 9< |mp}mgv%

B]CGV

\ghmjg 0'1 km je{yg%

N`y`nb` 0'1 km je{yg%[gh`{m 0'; km je{yg%

A]M_GV

Vm `khe{mn ; a}mgv |gy vmh`n`* |`y` kev{yei}ey `v2 0 |gy j` h``n` g 9 |gy j` ngfam.\}mkmn {gh`yvm km f}`jp}emy ogyh` ven cy`v`v u vm `khe{mn {`hien fy}kgv.

P]MVGV

Mv{gv vgn `jc}ngv km jgv p}mvgv p}m vm |}mkmn fghmy2 Cgycgnrgj`* P}mvg km gmb`*

Mhhmn{a`j* F`hmhimy{* Cy}umym* \`yhmv`ng. J`v f`n{ek`kmv `fgnvmb`k`v vgn ng h`v km09< c ` j` vmh`n` ym|`y{ekgv `v!2 6< c. |gy j` h``n` u ?< c. |gy j` ngfam.

\@N

J` |gyfen km |`n ij`nfg m en{mcy`j mv km }ngv 6< c* fgn }n {g{`j km 9 |gyfegnmv ke`ye`v|`y` j`v h}bmymv u ; |gyfegnmv |`y` aghiymv u `kgjmvfmn{mv.Mj |`n kmim {gh`yvmmqfj}ve`hmn{m mn mj `jh}myrg u `j hmngv }n` |gyfen k}y`n{m mj kmv`u}ng. Vm |}mkmv}v{e{}ey j` |gyfen km |`n fgn 6< cy`hgv km fmym`jmv.

JMFAM

]n` |gyfen km jmfam vemh|ym kmvfymh`k`% km 0'; km je{yg ke`ye` |`y` jgh`y mn j`fghek` g o}my` km mjj`* mn j`v f`n{ek`kmv |ymev{`v |gy mj hmn* {ymv g f}`{yg mfmv `j k`.J` jmfam |}mkm v}v{e{}eyvm fgn 9


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_MYK]Y@V U AGY[@JER@V

Fa`}fa`v !oyebgjmv mykmv* mbg{mv% {ymv mfmv |gy vmh`n`.

Jmn{mb`v* `ymb`v u c`yi`nrgv vm |}mkm fghmy {ymv mfmv |gy vmh`n` mn{ym j`v agy{`jer`v.

J` kem{` ng |ymv jhe{m* |myg v`yemk`k u en mq`cmy`fegnm.

J` |gyfen km agy{`jer`v vmy km 0


10/28

J` kgvev ymfghmnk`k` mv km 0< ` 0= cg{`v* 6 mfmv `j k` !mn j` h``n` mn j` {`ykm u mn j`ngfam%. Ng kmim fghmy ne {gh`y n`k` 0= hen}{gv `n{mv km j` encmv{egn km j`v cg{`v AFC u0= hen}{gv kmv|}mv.

K}y`n{m j` |yehmy` o`vm km 9 k`v vm |}mkm fghmy `jehmn{gv fgn cy`v`v uf`yigaeky`{gv `rf`ymv ymoen`kgv%. Fgh` {gkg jg p}m p}emy`* v* `{eiyymvm* kma`hi}yc}mv`v* |err`* |`v{mjmv* u f}`jp}emy fgv` p}m fgn{mnc` cy`v` u f`jgy`v.

\`y` a`fmy j` kem{` AFC }v{mk kmim vgiymf`yc`y v} f}my|g fgn cy`v` u f`jgy`v jgv |yehmygv9 k`v* kmj fghemnrg km j` kem{`. J` oen`jek`k mv heneher`y mj a`hiym u fgh|mnv`y j`encmv{` ae|gf`jyef` km j` o`vm vec}emn{m.

O@VM 9 KM J@ KEM[@ AFC ( @JEHMN[GV YMFGHMNK@KGV

Mn j` o`vm 9 vm ymv{yencm mj fgnv}hg km `rf`ymv u j|ekgv !cy`v`v%.

Mv{` mv }n` o`vm ae|gf`jyef` mn j` p}m vm fgnv}hmn mn{ym =


11/28

;. ]n` h`nr`n`* g }n |}`kg km oymv`v* g hmkeg |ghmjg g }n` n`y`nb`.

FMN@2

J`v hevh`v g|fegnmv p}m mn mj `jh}myrg.

Fghg |}mkm ng{`y vjg vm |myhe{mn2

9(oy}{`v. [y`{m km mvfgcmy oy}{`v p}m {mnc`n |gf` `rf`y* ve ng mv `v* fgh` vjg j` he{`k. Vemv mj f`vg km j` |`|`u` g mj hmjn* j` hmkek` ` fghmy vmy` {`r` .

9(y`fegnmv km |yg{mn`v !km 0


12/28

Ve vm mv{`nf` mn j` i`b`k` km |mvg u ng a` {gh`kg hv km ;9 kgvev km AFC* |}mkm v`jey kmjmv{`nf`hemn{g fghemnkg h`nr`n`v |gy }n k`. Fgh` vjg ? h`nr`n`v mn {gkg mj k`. Imi`km 9 ` ; je{ygv km `c}` |gy k`.

K}y`n{m j`v o`vmv 0 u 9 vm ymp}emym kmj }vg km j`v cg{`v aFC.

\}mkm mnfgn{y`y hv enogyh`fen `fmyf` km j`v kev{en{`v m{`|`v km j` kem{` mn mj jeiyg kmDmen [y}km`}* [am smeca{ jgvv f}ym.

O@VM 6 KM J@ KEM[@ AFC ( @JEHMN[GV YMFGHMNK@KGV

Mv{` mv jj`h`k` |gy `jc}ngv j` O@VM km mv{`iejer`fen* u ng ymp}emym kmj fgnv}hg km j`vcg{`v AFC. Vm kmim encemyey !fgnv}hey% mn{ym 0


13/28

@fme{mv2 vemh|ym fy}kgv Imiek`v2 @c}` henmy`j* b}cgv km oy}{`v* f`jkgv f`vmygv. @C]@ veh|jm Eno}vegnmv fòm kmfòmen`kg* {m* {er`n`v* *h`{m* m{f.

Vm kmimn mqfj}ey km j` encmv{`2 V`yken`v* i`f`j`g* `nfag`v* u {gk`v j`v fgnvmy`v km |mvf`kgv Oe`hiymv* mhi}{ekgv* fa`fen`kgv* v`j`rgnmv* V`jh}my`v u fgnvmy`v !mnj`{`k`v%* \ygk}f{gv km ig{`n`2 |`{`{`v oye{`v* f`fa}`{mv !h`nmv%* m{f. P}mvgv fgh}nmv* H`yc`yen`* h`n{mf`* h`n{mp}ejj`* n`{ejj`v. A`hi}yc}mv`v u fgncmj`kgv km |ygk}ffen enk}v{ye`j* Mnk}jr`n{mv !mk}jfgy`n{mv% Fg|gv km fmym`j u fmym`jmv mn`v`kgv* @h`v`kgv km |`n`kmy` !|`n* igjejjgv* o`f{}y`v* {`y{`v* {gy{`v* m{f.%*

\gjgv km agynm`y* a`yen`v jm}k`n{mv* |gjgv |`y` ierfgfa}mjgv* m{f. H`v`v |`y` {`y{`v* mh|`n`k`v* {`fgv* m{f. Vg|`v* f`jkgv u fgnvghv kmvaeky`{`kgv !enk}v{ye`jmv% u mq{y`f{gv km f`jkg !f}ie{gv%. Fgnkehmn{gv enk}v{ye`jmv !hùgnmv`* dm{fa}| !f`{v}|%* hgv{`r`* v`jv`v u g{ygvfgnkehmn{gv mn`v`kgv% @c}`v henmy`jer`k`v* fggjmyv* p}mnfamyv* imiek`v ae|my{nef`v* c`vmgv`v

OEN KM J@ O@VM 0* 9 u 6 ........................................................................

]N@ C]@ KM @JEHMN[GV V@J]K@IJMV KMV\]MV KM [MYHEN@K@ J@KEM[@ AFC

@agy` }v{mk |gky mjmcey `jehmn{gv km jgv kev{en{gv cy}|gv !|yg{mn`v* f`yigaeky`{gv* cy`v`v*mcm{`jmv u oy}{`v% ven ymv{yeffegnmv u |gky fgnv}hey cy`v`v u `rf`ymv. Mv{`yfgnv}hemnkg fmyf` km 0


14/28

F`yigaeky`{gv !F% 3< f`j 1Oy}{`v !O% ?< f`j = ` ?_mcm{`jmv !_% 9= f`j = ` ?Fgnkehmn{gv < f`j ;

Kmvù}ng20. 9 |gyfegnmv km f`yigaeky`{gv !F%2 fmym`jmv* |`n* {gy{ejj`v km h`r* `mn`* m{f.9. 6 |gyfegnmv km |yg{mn`v'jf{mgv !\%2 }v{mk |gky vmjmffegn`y 9 |gyfegnmv km |yg{mn`v u0 km jf{mgv g 9 jf{mgv u 0 |yg{mn` g 6 jf{mgv6. 0 ` 9 oy}{`v !O%2 u` vm` 0 h`nr`n` hmke`n`* 0 n`y`nb`* `vg km b}cg km n`y`nb`* 09}`v g oymv`v |mp}m`v.;. 0 k}jfm fghg }n` cmj`{en`

Mbmh|jgv km kmvù}ngv2

{`r` km fmym`j hmrfj`k` fgn 0 {`r` km ugc}y{ u km {`r` km |`ve{`v* 0 ymi`n`k` km |`nfgn 9 ymi`n`k`v km p}mvg* 0 a}mg u km |gv{ym }n` cmj`{en`. `vg km b}cg km n`y`nb`.!6\*9F* 0O u 0K%

0 ymi`n`k` km |`n en{mcy`j fgn 6 ymi`n`k`v km b`hn u 9 ymi`n`k`v km p}mvg famkk`y i`bgmn cy`v`* i`cmj fgn hmyhmj`k`* 0 {`r` km fò fgn jmfam u 0 {`r` km |`|ù` !9F* 6\* 0Ku 0O%

{`r` km `mn` fgn 0 `vg km jmfam* i`n`n` cy`nkm* 0 ymi`n`k` km |`n fgn ; ymi`n`k`vkm p}mvg fgn hmyhmj`k` u 0 {`r` km fò !6\* 9F* 0O u 0K%

Hmyemnk`2

]v{mk |}mkm mvfgcmy }n` fghien`fen p}m jgcym ì`yf`y jgv vec}emn{mv cy}|gv km`jehmn{gv2

9 F`yigaeky`{gv0 Cy`v` \yg{mn`0 Oy}{`0 _mcm{`j

Mbmh|jgv km hmyemnk`v2

; gr km ugc}y fgn 0 {`r` fmym`j* 0 {`r` km `ynk`ngv u 0 f}fa`y`k` km h`n. {`r` kmr`nàgye`v |mp}m`v !


15/28

n}mfmv {ye{}y`k`v. 0 {`r` km fmjmyu !


16/28

9 c`jjm{`v {ye|jmv km `yygr* 0*= f}fa`y`ke{`v km h`n{mp}ejj` km h`n* 0 {`r` km r`n`agye` u 0{`r` km }`v !9F* 0C* 0O* 0_%

0< f}`kye{gv km c`jjm{`v km vgk` fgn 6 f}fa`y`k`v km p}mvg fymh` ven cy`v`* 0 {`r` iyfgje

fy}kg u 0 dese !9F* 0C* 0O* 0_%Fmn`2

Ng vm ymfghemnk` fgnv}hey f`yigaeky`{gv k}y`n{m j` fmn`. Fgnv}h` jgv vec}emn{mv`jehmn{gv2

0 Cy`v`0*= \yg{mn`v0 Oy}{`9 _mcm{`jmv

Mbmh|jgv km fmn`2

? gr km f`h`ygnmv oymvfgv fgfekgv fgn 0 f}fa`y`ke{` km `fme{m km gje`* {`r` km b}cg kmn`y`nb`* {`r` km fa`h|egnmv u {`r` km {`r` km fmigjj` ymi`n`k`* v`j u |ehemn{` `jc}v{g !0*=\* 0C* 0O u 9_%

;*= gr km |mfa}c` km |`g ven cy`v` fgn v`j u gyc`ng !fgfekg mn j` |j`nfa`%* 9 {`r`v kmmv|en`f` fy}k` fgn 0 {gh`{m hmke`ngymi`n`kg* 0 f}fa`y`ke{` km `fme{m km gje`* 9 km en`cym* v`j u `bg hgjekg `j c}v{g. {`r`vkm k}y`rng !0*=\* 0C* 0O u 9_%

{`r`v km jmn{mb`v* 9 {`r`v km jmfa}c`* {gh`{m |mp}mg u km fmigjj` fgy{`kgv mnf}`kye{gv* 0 f}fa`y`ke{` km `fme{m km gje`*v`j u |ehemn{` `j c}v{g. {`r` km h`ncg !0*=\* 0C* 0O u 9_%

Hmyemnk`2

Vm ymfghemnk` fghmy 0 oy}{`* `j hmngv agy` `n{mv km kgyhey.

Mbmh|jgv km oy}{`v mvfgcmy2

0 n`y`nb` hmke`n`0 h`nr`n` hmke`n`0 {`r` km }`v0 {`r` km |`|`u`0 {`r` km hmjn0 {`r` km oymv`v

Fgnkehmn{gv


17/28

Vm |}mkm }{ejer`y v`j fghn km hmv`* v`j Hgy{gn jeca{ g v`j h`yen`* `}np}m vm ymfghemnk`}{ejer`yj`v fgn |y}kmnfe` u v}v{e{}eyj`v |gy fgnkehmn{gv fghg |ehemn{`* hgv{`r`* fgheng*b`j`|mgv* gyc`ng* `ji`a`f`* |mymbej* {ghejjg* `bg* fej`n{yg g en`cym. \`y` mnk}jr`y vmymfghemnk` }v`y f`nmj`* V|jmnk` g V{me`.

K}jfmv \gyfen / [ h`g 3= f`jgy`v%

Cmj`{en` 0'9 {`r`Hemj 0 fk`Hmyhmj`k` 0*= fk`vHmyhmj`k` ven`rf`y ; fk`vHmj`r` 0*= fk`v@rf`y hgymn` 9 fk`v@rf`y ij`nf` ; fk{`v

C`jjm{`v km fagfgj`{mv vmhe k}jfmv ; f}fa`y`k`vF`y`hmjgv k}ygv ;

Hmyemnk`v km 0


18/28

0 H`nr`n` hmke`n`0 I`n`n` |mp}m` km {`r` \`v`v `vg B}cg km n y`nb0 {`r` Oymv`v mn{my`v

0 \gyfen / [`h`g

0'9 {`r` F`yigaeky`{gv

Fmym`j km `mn`

He{`k I`cmj km {yecg mn{myg !6|}jc`k`v km kehm{yg%He{`k H}ooen km f`nmj`0'9 {`r` Fmym`j ven rf`y9 \`je{gv km |`n km ? ` 1 |}jc`k`v

0'9 {`r` \`v{` en{mcy`j km cy`ng mn{myg fgfek`0'9 {`r` @yygr v`j`bm0'6 {`r` @yygr ij`nfg |`v{`0 [gv{`k` |`y` {`fg k}y` km = |}jc`k`v0 y}mk`[gy{ejj` km h`r km ? |}jc`k`v9*= {`r`v \`jghe{`v km h`r; C`jjm{`v km {yecg mn{myg ven v`j9*= F}`kygv km c`jjm{`v Cyà`h9*= C`jjm{`v km `yygr hgymng g mn{myg9*= C`jjm{`v km bmnceiym hmke`n` \`|` hmke`n` `j agyng

\gyfegnmv km 9= F`jgy`v _myk}y`v0'9 {`r` B}cg km myk}y` i`bg mn vgkeg0 {`r` B}cg km fmymr` g km {gh`{m0 {`r` Fgjeojgy iyfgje fy}kgv9 {`r`v Jmfa}c` mykm

0 {`r` Ymi`n`k`v km |m|eng g ymi`n`k`v km {gh`{m {`r` R`nàgye`v |mp}m`v0 !hmke`ng% \ehemn{g mykm

Cy`v`v \gyfegnmv km ;= F`jgy`v

Fymh` ven jmfam |`y` mj fò 9*= fk`vC}`f`hgjm 9 fk`vH`n 0 fk`H`n{mp}ejj` km h`n 0*= fk{`H`n{mp}ejj` ymc}j`y 0 fk{`H`yc`yen` ymk}fek` mn cy`v` 0 fk`


19/28

H`yc`yen` jecmy` 0fk`H`yc`yen` ymc}j`y 0 fk{`Hùgnmv` i`b` mnf`jgy`v 0 fk`Hùgnmv` jeiym km cy`v` ; fk`v

Hùgnmv` ymc}j`y 9 fk{`vN}mfmv 9P}mvg fymh` jeiym kmcy`v` 6 fk`vP}mvg fymh` ymc}j`y 0 fk`[gfenm{` 0 {ey`

]v{mk |gky fym`y v} hmn {y`{`nkg km h`n{mnmy }n` `jehmn{`fen i`j`nfm`k` m enfj}umnkgjgv cy}|gv `jehmn{`yegv mn j`v vec}emn{mv |yg|gyfegnmv2

Fgnkehmn{gvVm |}mkm }{ejer`y v`j fghn km hmv`* v`j Hgy{gn jeca{ g v`j h`yen`* `}np}m vm ymfghemnk`}{ejer`yj`v fgn |y}kmnfe` u v}v{e{}eyj`v |gy fgnkehmn{gv fghg |ehemn{`* hgv{`r`* fgheng*b`j`|mgv* gyc`ng* `jià`f`* |mymbej* {ghejjg* `bg* fej`n{yg g en`cym. \`y` mnk}jr y vmymfghemnk` }v`y f`nmj`* V|jmnk` g V{me`.

\gyfegnmv km 9= F`jgy`v _myk}y`v

0'9 {`r` B}cg km myk}y` i`bg mn vgkeg0 {`r` B}cg km fmymr` g km {gh`{m0 {`r` Fgjeojgy iyfgje fy}kgv9 {`r`v Jmfa}c` mykm0 {`r` Ymi`n`k`v km |m|eng g ymi`n`k`v km {gh`{m {`r` R`nàgye`v |mp}m`v

0 !hmke`ng% \ehemn{g mykm

\gyfegnmv km 00< F`jgy`v Jf{mgv u \yg{mn`v

0 {`r` Ugc}y{ ven cy`v`0 {`r` Amj`kg km ugc}y{ ven cy`v` {`r` P}mvg ymp}mvn 0- i`bg mn cy`v` !fg{{`cm fammvm%0 {`r` Jmfam ven cy`v`;*= gnr`v \}kn km fagfgj`{m ven cy`v`0*= gnr`v \`je{gv km p}mvg hgrr`ymjj` kmvfymh`kgv9 gnr`vP}mvg famkk`y i`bg mn cy`v`6*6 gnr`v @{n mnj`{`kg mn `c}`9*? gnr`v \mfa}c` km |`g9< F`h`ygnmv oymvfgv g fgncmj`kgv cy`nkmv


20/28

9 A}mgv k}ygv hmke`ngv? f}fa`y`k`v A}hh}v

\gyfegnmv km ?< F`jgy`v Oy}{`v

0 N`y`nb` hmke`n` [gygnb` cy`nkm0 H`nr`n` hmke`n`

0 I`n`n` |mp}m` {`r` \ v v `vg B}cg km n y`nb0 {`r` Oymv`v mn{my`v

0 \gyfen / [`h`g F`yigaeky`{gv0'9 {`r` Fmym`j km mn`

He{`k I`cmj km {yecg mn{myg !6|}jc`k`v km kehm{yg%He{`k H}ooen km f`nmj`0'9 {`r` Fmym`j ven rf`y9 \`je{gv km |`n km ? ` 1 |}jc`k`v0'9 {`r` \`v{` en{mcy`j km cy`ng mn{myg fgfek`0'9 {`r` @yygr v`j`bm0'6 {`r` @yygr ij`nfg |`v{`0 [gv{`k` |`y` {`fg k}y` km = |}jc`k`v0 y}mk`[gy{ejj` km h`r km ? |}jc`k`v9*= {`r`v \`jghe{`v km h`r; C`jjm{`v km {yecg mn{myg ven v`j9*= F}`kygv km c`jjm{`v Cyà`h9*= C`jjm{`v km `yygr hgymng g mn{myg9*= C`jjm{`v km bmnceiym

hmke`n` \`|` hmke`n` `j agyngCy`v v \gyfegnmv km ;= F`jgy`vFymh` ven jmfam |`y` mjfò 9*= fk`vC}`f`hgjm 9 fk`vH`n 0 fk`H`n{mp}ejj` km h`n 0*= fk{`H`n{mp}ejj` ymc}j`y 0 fk{`H`yc`yen` ymk}fek` mncy`v` 0 fk`H`yc`yen` jecmy` 0fk`H`yc`yen` ymc}j`y 0 fk{`Hùgnmv` i`b` mnf`jgy`v 0 fk`Hùgnmv` jeiym km cy`v` ; fk`v


21/28

Hùgnmv` ymc}j`y 9 fk{`vN}mfmv9P}mvg fymh` jeiym kmcy`v` 6 fk`vP}mvg fymh` ymc}j`y 0 fk`

[gfenm{` 0 {ey`Cy}|gv km `jehmn{gv F`j' |gyfen \gyfegnmv ' k`

K}jfmv !K% 3= f`j 9Cy`v`v !C% ;= f`j 9 ` 6\yg{mn`v u jf{mgv !\% 00< f`j "6 =F`yigaeky {gv !F% 3< f j "6 ` ?

Oy}{`v !O% ?< f`j "6 ` ?_mcm{`jmv !_% 9= f`j "6 ` ?

Fgnkehmn{gv < f`j ;Ymf}mykm fghmy fgn |gf` v`j u {gh`y mn{ym 1 u 0< `vgv km `c}` `j k`.

Mn mv{` o`vm }v{mk ymenefe` j` encmv{` km cy`v`v* |myg km ogyh` ymv{yencek` u mjecemnkg j`v kmgyecmn mcm{`j. Mj fgnv}hg |gy k` !0 fg|` km eng* 0 {y`cg km gkd` g saevdu%* `}np}m vmymfghemnk` me{`yjg.

Kmvù}ng2

0. [y`{m km mjmcey 0 |gyfen km f`yigaeky`{gv !F%2 fmym`jmv* |`n* {gy{ejj`v km h`r* `mn`* m{f.

9. 0 |gyfen km |yg{mn`v'jf{mgv !\%2 0 {`r` km ugc}y* 9 a}mgv g 6 ymi`n`k`v km b`hn.

6. 0 oy}{` !O%2 0 h`nr`n` hmke`n` g 0 n`y`nb`* `vg km b}cg km n`y`nb`* 09 }`v g oymv`v|mp}m`v

;. 0 |gyfen km cy`v`v2 6 f}fa`y`ke{`v km p}mvg fymh` i`bg mn cy`v`* 9 f}fa`y`k`v kmn}mfmv* 0 f}fa`y`k` km h` h`yc`yen` i`b` mn cy`v`v* m{f.

Mbmh|jgv km kmvù}ngv2

0'9 {`r` km fmym`j ven `rf`y hmrfj`kg fgn 0 {`r` km ugc}y{ kmvfymh`kg* 0 km {`r` km oymv`vu 3 `jhmnky`v {ye{}y`k` fymh` ven jmfam% !0\* 0F* 0O u 0C%

0 ymi`n`k` km |`n en{mcy`j fgn 0 a}mg u 9 ymi`n`k`v km p}mvg famkk`y i`bg mn cy`v`. 0{`r` km |`|ù` u 0 {`r` km fymh` ven jmfam |`y` mj fò% !0F* 0\* 0O u 0C%

0 ymi`n`k` km |`n fgn 9 ymi`n`k`v km p}mvg* 0 i`n`n` |mp}m` g i`n`n` cy`nkm u 0 {`r`km fò fgn fymh` ven `r}f`y.


22/28

Hmyemnk`2

]v{mk |}mkm mvfgcmy2

0 F`yigaeky`{g0 Oy}{`0 _mcm{`j0 K}jfm

Mbmh|jgv km hmyemnk`v2 {`r` km r`n`agye`v |mp}m`v* 0 {`r` km hmjn fgn 0 f}fa`y`k` km hemj u 9 |`je{gv gkmke{gv km |`n.0 ymi`n`k` km |`n en{mcy`j fgn 0 f}fa`y`k` km hmyhmj`k` km oymv`* 0 {`r` km oymv`v* {`r`km b}cg km myk}y` i`bg {`r` km fmym`j ven `rf`y* 0 h`nr`n` hmke`n` fgy{`k` mn{ygfe{gv* 0 f}fa`y`k` km hemj u f`nmj`. 0 {`r` km fmjmyu.

@jh}myrg2

I}vp}m fym`y fghien`fegnmv fgn jgv kev{en{gv cy}|gv km `jehmn{gv* mn j v vec}emn{mv|yg|gyfegnmv2

0 F`yigaeky`{g0 Cy`v`0 \yg{mn`0 _mcm{`j0 K}jfm

Mbmh|jgv km `jh}myrgv2

0'9 {`r` km |`v{` en{mcy`j fgn {`r` {gh`{m km j`{` mn f}igv* 0 {`r` km mv|en`f` |ef`k`* v`ju |ehemn{` `j c}v{g* 6 grfgn 0 f}fa`y`ke{` km `fme{m km gje`* v`j u |ehemn{`. {`r` km cmj`{en` !0F* 0_* 0\* 0C u0K%

{`r` km `yygr en{mcy`j* 9*= gr km |gjjg ven cy`v` ` j` |j`nfa` g j agyng* 0 {`r` kmmv|en`f` fy}k` u 0 {`r` km jmfa}c `kmymrge{`je`ng ven cy`v`. 0 {`r` km { mykm fgn

0 f}fa`y`k` km hemj !0F* 0_* 0\* 0C u 0K%

0 |ehmn{n mykm ymjjmng fgn {`r` km `yygr u 6 f}fa`y`k`v km p}mvg fymh` jeiym km cy`v`!fgfekg `j agyng%* 9 gr km jghg* m{f.% ` j` |j`nfa` fgn v`j u |ehemn{` `j c}v{g. 0 {`r` km {mykm fgn 0 f}fa`y`k` km hemj !0F* 0_* 0\* 0C u 0K%

Hmyemnk`2


23/28

Vm ymfghemnk` {gh`y mv{` hmyemnk` ng hv {`ykm km j`v ;|h.

0 F`yigaeky`{g0 Oy}{`

0 _mcm{`jMbmh|jgv km hmyemnk`v2

9 |`je{gv km |`n fy}bemn{mv km ? |}jc`k`v* 0 {`r` km fmjmyu u 0 h`nr`n` hmke`n` !0F* 0O*0_%

{`r` km fmym`j ven `rf`y* 0 {`r` km r`n`agye` u 0 {`r` km }`v !0F* 0O* 0_%

9*= c`jjm{`v km bmnceiym* 0 {`r` iyfgje fy}kg u 0 dese !0F* 0O* 0_%

Fmn`2Ng vm ymfghemnk` fgnv}hey f`yigaeky`{gv k}y`n{m j` fmn`. Mjeb` jgv vec}emn{mv `jehmn{gv2

0 Cy`v`0 ` 9 \yg{mn`v9 _mcm{`jmv

Mbmh|jgv km fmn`v2

; gr km f`h`ygnmv oymvfgv fgfekgv fgn 0 f}fa`y`ke{` km `fme{m km gje`* {`r` kmfa`h|egnmv u {`r` km {`r` km `j c}v{g !0\* 0C u 0_%

? gr km |mfa}c` km |`g ven cy`v` fgn v`j u gyc`ng !fgfek` ` j` |j`nfa`%* 9 {`r`v kmmv|en`f` fy}k` fgn 0 {gh`{m h f}fa`y`ke{` km `fme{m km gje`* 9 km en`cym* v`j u `bghgjekg `j c}v{g. {`r`v km k}y`rng !9\* 0C u 9_%

{`r` km jmn{mb`v* 9 {`r`v km jmfa}c`* {gh`{m |mp}mg u km fmigjj` fgy{`kgv mnf}`kye{gv* 0 f}fa`y`ke{` km `fm c}v{g !0\* 0C u 9_%

Hmyemnk`2

Vm ymfghemnk`2

0 oy}{`0 |gyfen km mcm{`jmv

Fgnkehmn{gv

Vm |}mkm }{ejer`y v`j fghn km hmv`* v`j Hgy{gn jeca{ g v`j h`yen`* `}np}m vm ymfghemnk`


24/28

}{ejer`yj`v fgn |y}kmnfe` u v}v |ehemn{`* hgv{`r`* fgheng* b`j`|mgv* gyc`ng* `ji`a`f`*|mymbej* {ghejjg* bg* fej`n{yg g en`cym. \`y` mnk}jr`y vm ymfghe V{me`.

K}jfmv \gyfen / [`h`g 3= f`jgy`v Hmyemnk`v km 0


25/28

9< F`h`ygnmv oymvfgv g fgncmj`kgv cy`nkmv9 A}mgv k}ygv hmke`ngv? f}fa`y`k`v A}hh}v

\gyfegnmv km 3< F`jgy`v Oy}{`v

0 N`y`nb` hmke`n` [gygnb` cy`nkm0 H`nr`n` hmke`n`0 I`n`n` |mp}m` {`r` \ v v `vg B}cg km n y`nb0 {`r` Oymv`v mn{my`v

0 \gyfen / [`h`g ( F`yigaeky`{gv0'9 {`r` Fmym`j km mn`He{`k I`cmj km {yecg mn{myg !6|}jc`k`v km kehm{yg%

He{`k H}ooen km f`nmj`0'9 {`r` Fmym`j ven rf`y9 \`je{gv km |`n km ? ` 1 |}jc`k`v0'9 {`r` \`v{` en{mcy`j km cy`ng mn{myg fgfek`0'9 {`r` @yygr v`j`bm0'6 {`r` @yygr ij`nfg |`v{`0 [gv{`k` |`y` {`fg k}y` km = |}jc`k`v0 y}mk`[gy{ejj` km h`r km ? |}jc`k`v9*= {`r`v \`jghe{`v km h`r; C`jjm{`v km {yecg mn{myg ven v`j9*= F}`kygv km c`jjm{`v Cyà`h9*= C`jjm{`v km `yygr hgymng g mn{myg9*= C`jjm{`v km bmnceiym hmke`n` \`|` hmke`n` `j agyng

\gyfegnmv km 9= F jgy v _myk}y v0'9 {`r` B}cg km myk}y` i`bg mn vgkeg0 {`r` B}cg km fmymr` g km {gh {m0 {`r Fgjeojgy iyfgje fy}kgv9 {`r v Jmfa}c` mykm0 {`r` Ymi`n`k`v km |m|eng g ymi`n`k v km{gh`{m { r` R`nàgye v |mp}m`v0 !hmke`ng% \ehemn{g mykm

Cy`v`v ( \gyfegnmv km ;= F`jgy`vFymh` ven jmfam |`y` mj fò 9*= fk`vC}`f`hgjm 9 fk`vH`n 0 fk`H`n{mp}ejj` km h`n 0*= fk{`


26/28


27/28

\`v{` fgfek`* fmym`j vmfg* `yygr. F`jf}jm fghmy |gfg hmngv km 0 |}g. 3< f`jgy`v0'9 i`cmj. 3< f`jgy`v.0 ymi`n`k` km |`n. 3< f`jgy`v.0 |`|` |mp}m`. 3< f`jgy`v.

\YG[MEN@V\mvf`kg. F`jf}jm mj {`h`g km }n |`p}m{m km b}mcg km f`y{`v. 00< f`jgy`v.\gjjg. F`jf}jm mj {`h`g km }n |`p}m{m km f`y{`v. 00< f`jgy`v.F`ynm km ymv. F`jf}jm mj {`h`g km 0'9 |`p}m{m km f`y{`v. 00< f`jgy`v.P}mvg k}yg. F`jf}jm mj {`h`g km 0'6 kmj |`p}m{m km f`y{`v. 00< f`jgy`v.

CY@V@V

H`n{mp}ejj` km h`n. F`jf}jm fgnv}hey mj {`h`g km 9 k`kgv. ;= f`jgy`v.

H`yc`yen` g h`n{mp}ejj`. F`jf}jm mj {`h`g km 0 k`kg. ;= f`jgy`v.Ve `fgv{}hiy` ` fghmy g{ygv `jehmn{gv p}m ng vm hmnfegn`ygn mv `fgnvmb`ijm p}m {y`{m km`vmhmb`yjgv fgn `jcn {`h`g p}m jm vm` o`heje`y u km mv{` h`nmy` jm vmy ofej mv{eh`y p}mf`n{ek`k kmim fghmy.

Km{myhen`y j` f`n{ek`k km f`jgy`v p}m kmim fghmy km|mnkmy km v} vmqg u |mvg* {`hienkm ve kmvm` i`b`y km |mvg g h`n{mnmyjg. \`y` i`b`y km |mvg kmimy` fghmy hmngv km 9


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hgnmu* am`j{a* vfemn{eoef* HGY@J* `nk M[AEF@J EVV]MV* m{f. E{ ev imjemmk {a`{ {aevfgnv{e{}{mv ` #o`ey }vm# go `nu v}fa fg|uyeca{mk h`{mye`j `v |ygekmk ogy en vmf{egn 0

PLAN DE DIETA HCG EDITED BYJJ

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