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PLANY ŻYWIENIOWE DLA KOBIET
Spersonalizowana dieta online w 6 systemach żywieniowych
"Plan Żywieniowy to połączenie podręcznika o zdrowym odżywianiu z książką kucharską z 56 przepisami!"
WYBIERZ ODPOWIEDNI SYSTEM ŻYWIENIOWY DLA SIEBIE
DLACZEGO WARTO POSTAWIĆ NA PLAN ŻYWIENIOWY?
Mamy to szczęście, że żyjemy w czasach, w których prowadzone są szerokie badania z zakresu dietetyki i żywienia. Coraz lepiej potrafimy wskazać wady i zalety konkretnych produktów spożywczych oraz ich wpływ na nasze zdrowie i budowę sylwetki. Czy tego chcemy czy nie – dieta stała się narzędziem pomagającym osiągnąć zdrowie i wymarzoną sylwetkę – nie przy okazji, a na równi z lekami czy dobrymi suplementami.
W dobie szerokiej dostępności gotowych posiłków, bogatej gamy półproduktów oraz z daleka pachnących fast-foodów – trudno jest prowadzić dietę, która odpowiadałaby potrzebom naszego organizmu, stylowi życia i oczekiwań względem sylwetki. Na to potrzeba czasu, edukacji, wgryzienia się w temat, a i tak zaleje Cię fala wykluczających się informacji.
Od dzisiaj wielkim ułatwieniem będzie dla Ciebie Plan Żywieniowy, w którym przemyślałam za Ciebie wszystkie kluczowe kwestie. Wystarczy, że zapoznasz się z systemami żywieniowymi, które Ci proponuję i wybierzesz ten, który będzie najodpowiedniejszy dla Ciebie. A potem czeka Cię już tylko gotowanie! I radość z poczucia pewności, że wiesz, że od dzisiaj będziesz gotować szybko, jeść smacznie, a przede wszystkim – poprawisz jakość swojego zdrowia i sylwetki!
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Żyjesz coraz szybciej, masz milion ważnych spraw na głowie...
Plan posiłków jest dla Ciebie często ostatnią rzeczą, o jakiej myślisz. W pośpiechu życia codziennego tracisz zupełnie kontrolę nad tym ile jesz i co jesz. Dopiero przed ważnymi uroczystościami, wakacjami, spotkaniami – gdy chcesz dobrze wyglądać, albo u lekarza podczas badań, okazuje się, jak bardzo zaniedbałaś ten temat.
A może wręcz przeciwnie – zdrowy styl życia jest dla Ciebie bardzo ważny, trenujesz, masz swój cel sylwetkowy, ale gubisz się w gąszczu porad internetowych dietetyków? Nie wiesz już, jaką kaloryczność potrzebujesz, jak rozłożyć makroskładniki, jaką dietę powinnaś stosować, aby osiągnąć to, o czym marzysz?
Plan Żywieniowy rozwiąże wszystkie Twoje problemy:
- policzysz, ile kalorii powinnaś spożywać z uwzględnieniem Twojego celu;
- wybierzesz dietę, która najkrótszą możliwą drogą doprowadzi Cię do zdrowej i pięknej sylwetki
- zaoszczędzi Twój czas na zakupach i podczas obmyślania planu posiłków
- wesprze Twoje zdrowie na wielu płaszczyznach
- pomoże zapanować nad głodem i apetytem na zachcianki!
Dzięki moim autorskim, spersonalizowanym Planom Żywieniowym
- zbudujesz piękną kobiecą sylwetkę
- obniżysz poziom tkanki tłuszczowej
- polepszysz swoje samopoczucie
- utrzymasz stały poziom energii w ciągu dnia
- uzupełnisz niedobory pokarmowe
- poprawisz wyniki krwi
- ustabilizujesz gospodarkę hormonalną
- podniesiesz poziom swojego libido
![](https://niedobylska.com/burn-it/wp-content/uploads/2023/10/ogolna-dla-wszystkich-planow-zywieniowych.jpg)
Co zawierają
PLANY ŻYWIENIOWE BURN IT?
Nigdzie nie znajdziesz planów żywieniowych online, które są:
-
- tak bardzo zbliżone do stałej współpracy indywidualnej,
- dokładnie dobrane do Twojego celu i stylu życia,
- dające Ci tyle wiedzy o żywieniu i zdrowych nawykach,
- tak obszernie opracowane.
DOBIERZ PLAN ODPOWIEDNI DLA SIEBIE
Z pomocą mojego kalkulatora żywieniowego dobierzesz odpowiednią kaloryczność swojego planu, a po zapoznaniu się z opisem dostępnych systemów żywieniowych bez problemu dobierzesz ten odpowiedni dla siebie.
i pamiętaj moja #StrongSiostro….
To plan żywieniowy ma być dopasowany do Ciebie, a nie Ty do planu!
ZAPOZNAJ SIĘ Z KAŻDYM ZE STRATEGI ŻYWIENIOWYCH JAKIE U NAS ZNAJDZIESZ
Wychodzimy z założenia, że dieta jest narzędziem i że dziś jest dobra dla Ciebie ta, która spełnia Twoje oczekiwania, po której czujesz się dobrze i która doprowadza Cię do celu.
Za rok może być to zupełnie inna strategia żywieniowa. I to jest ok.
Ważne, żebyś rozumiała dlaczego akurat dziś WŁAŚNIE TA będzie Ci sprzyjać. Dlatego na podstronach każdego z planu znajdziesz mnóstwo treści po to, żebyś mogła sobie dobrać odpowiednią strategię żywieniową pod siebie.
Jeśli po przeczytaniu wszystkich materiałów dalej będziesz mieć wątpliwości – napisz do mnie na adres info@niedobylska.com.
SYSTEMY ŻYWIENIOWE
PORÓWNANIE
CO ZAWIERA KAŻDY PLAN ŻYWIENIOWY?
Podsumujmy co otrzymujesz
- 1
SPERSONALIZOWANY PLAN
Dożywotni plan żywieniowy dostosowany do Twojej kaloryczności, stylu życia, wagi i celu.
Zestawienie makroskładników z podziałem na posiłki.
Informacje na temat tworzenia własnych posiłków łącznie z zasadami wymiany produktów.
- 2
ZRÓŻNICOWANE MENU
Jadłospis na całe 2 tygodnie (aż 56 przepisów) wraz z weekendami.
Listę zakupów.
Listę rekomendowanych produktów i zasady ich wymiany.
- 3
WIEDZA I EDUKACJA
Ogólne założenia planu oraz mojej metodyki.
Szczegółowe wytyczne dot. danego systemu żywienia.
Rady dot. pór posiłków, nawodnienia, snu, regeneracji, liczenia kalorii czy ważenia produktów, błonnika, posiłków oszukanych, produktów zabronionych.
- 4
KONTROLA EFEKTÓW
Dział ‘Obserwacja i śledzenie zmian‘ – dostępny na Twoim koncie Burn It.
Przydatne narzędzia oraz linki.
- 5
GWARANCJA UTRZYMANIA
Dodatkowe wskazówki i rady jak utrzymać pożądaną wagę.
Wskazówki: “co dalej?” wyszczególnione co do Twojego celu.
- 6
PLAN SUPLEMENTACJI
Podstawowy i rozszerzony plan suplementacji.
Zniżki na suplementy wiodących firm na rynku.
Wasze Opinie
CZYM JEST DODATKOWY JADŁOSPIS?
Dodatkowy jadłospis to 28 nowych, smacznych i prostych w przyrządzeniu posiłków wraz ze szczegółową listą zakupów podzieloną na kategorie, które stanowią rozszerzenie Twojego Planu Żywieniowego.
- To jedna z możliwości którą znajdziesz w rozdziale ‘CO DALEJ’ swojego pełnego Planu Żywieniowego.
- To nowe posiłki oparte o zasady, które już znasz.
- To kontynuacja Twojego planu żywieniowego, ze względu na cel jaki obrałaś.
Jeśli przez dłuższy czas korzystasz już z jednego z planów żywieniowych Burn It i szukasz dodatkowych inspiracji jeśli chodzi o posiłki, a jednocześnie nie chcesz zmieniać założeń samej diety – to dodatkowy jadłospis jest produktem idealnym dla Ciebie.
Dodatkowy jadłospis możesz potraktować jako rozszerzenie swojego planu o kolejne posiłki i listę zakupów.
CZY MOGĘ KORZYSTAĆ Z Z JADŁOSPISU NIE POSIADAJĄC JEGO PODSTAWY CZYLI PLANU ŻYWIENIOWEGO?
Możesz. Jednak z doświadczenia wiem, że podążanie za sztywno skonstruowanym jadłospisem to działanie na krótką metę.
Prędzej czy później zaczniesz odczuwać nudę i dyskomfort w powtarzaniu tych samych posiłków co dwa tygodnie. W końcu będziesz chciała coś zmienić w danym posiłku, bo np. zabraknie Ci jakiegoś produktu. Może będziesz chciała zamienić posiłki w kolejności? Albo po prostu, któryś z nich nie przypadnie Ci do gustu.
Podążanie za jadłospisem bez zrozumienia podstaw odżywiania, bez śledzenia i obserwowania zmian na które możesz szybko reagować, czy bez szczegółowych wytycznych nie będzie w tym wypadku najbardziej optymalnym rozwiązaniem.
Pełny Plan Żywieniowy posiada również plan suplementacyjny w wersji podstawowej i rozszerzonej, a suplementacja to dodatkowe 5-10% w osiągnięciu Twojego celu.
Podstawa czyli Plan Żywieniowy zawiera również wiele elementów edukacyjnych które pomogą Ci w osiągnięciu Twojego celu, a których nie znajdziesz w jadłospisie.
Dlatego też nie wyobrażałam sobie od samego początku stworzyć tylko sztywnego jadłospisu bez najważniejszego elementu jakim jest Twoja edukacja – bo wciąż nie byłoby to skuteczne rozwiązanie dla wielu osób.
W dodatkowym jadłospisie nie znajdziesz szczegółowych wytycznych, podziału na makroskładniki, zasad wymiany składników w swoich posiłkach, oraz tworzenia nowych posiłków, planu suplementacyjnego dla danego rodzaju diety. Wszystkie te elementy są identyczne i zostały już ujęte w Twoim Planie Żywieniowym.
CO ZAWIERA KAŻDY JADŁOSPIS
Podsumujmy co otrzymujesz
- 1
JADŁOSPIS
Zróżnicowany jadłospis na tydzień (28 posiłków).
- 2
LISTA ZAKUPÓW
Uproszczoną listę zakupów z łatwo dostępnymi produktami
- 3
KONTYNUACJA PLANU
Rozszerzenie planu z tym samym makro i wartościami
PLAN ŻYWIENIOWY A JADŁOSPIS
PORÓWNANIE
PRZEJDŹ DO ODPOWIEDNIEGO SYSTEMU ŻYWIENIOWEGO
OBLICZ SWOJE
ZAPOTRZEBOWANIE KALORYCZNE
Jeśli już wiesz, jaka kaloryczność planu będzie dla Ciebie najlepsza, możesz od razu przejść do wyboru swojego nowego planu żywieniowego.
Jeśli jednak nie znasz swojego zapotrzebowania kalorycznego lub masz wątpliwości co do odpowiedniego dla Ciebie systemu żywieniowego - skorzystaj z mojego kalkulatora.
Dowiesz się z niego nie tylko tego, ile kalorii powinna dostarczać Ci Twoja dieta, ale także uzyskasz podpowiedzi, jaki system żywieniowy pasuje do Twojej codziennej aktywności i typu budowy.
Poszukaj też wskazówek w sekcji z najczęściej zadawanymi pytaniami
Nie wiesz jaki plan będzie odpowiedni dla Ciebie?
Rozwiąż szybki quiz i dowiedz się jakie jest Twoje zapotrzebowanie kaloryczne.
WYBRANE DLA CIEBIE PLANY ŻYWIENIOWE + 2 TYGODNIE JADŁOSPISU
WYBRANE DLA CIEBIE SAME JADŁOSPISY NA 3 TYDZIEŃ
WYBRANE DLA CIEBIE SAME JADŁOSPISY NA 4 TYDZIEŃ
POZOSTAŁE PLANY ŻYWIENIOWE + 2 TYGODNIE JADŁOSPISU
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POZOSTAŁE: KONTYNUACJA PLANU ŻYWIENIOWEGO - JADŁOSPISY NA 3 TYDZIEŃ
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POZOSTAŁE: KONTYNUACJA PLANU ŻYWIENIOWEGO - JADŁOSPISY NA 4 TYDZIEŃ
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NAJCZĘŚCIEJ ZADAWANE PYTANIA
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Zacznij od przeczytania opisu wszystkich systemów dostępnych na platformie.
Jeśli nadal nie widzisz swojego faworyta przejdź do sekcji z tabelką porównywującą wszystkie systemy.
Zacznij od wyznaczenia celu, swojej aktualnej aktywności fizycznej w ciągu dnia, znajdź swój ulubiony rodzaj treningu i na koniec określ swoje nietolerancje czy innego rodzaju wykluczenia pokarmowe.
Po takiej selekcji nie powinnaś mieć już problemu.
-
Odpowiednią dla siebie kaloryczność wyliczysz korzystając z kalkulatora kaloryczności udostępnionego na stronie.
Wypełnij wszystkie potrzebne dane bez oszukiwania a kalkulator pokaże Ci najbardziej optymalny plan dla Ciebie.
-
To kwestia bardzo indywidualna zależna od wielu czynników, Twojego celu i progresu, poziomu zakumulowanego zmęczenia czy czas spędzone w deficycie czy nadwyżce kalorycznej.
Jeżeli Twoim celem jest zmiana wagi to rekomenduje stosowanie planu w cyklach 6-12 tygodni po których musi nastąpić zmiana.
Jeżeli Twoim celem jest utrzymanie to nie widzę przeciwwskazań aby plan stosować dłużej.
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W planie żywieniowym znajdziesz podział na suplementację podstawową – niezbędną moim zdaniem oraz suplementację rozszerzoną która nie jest wymagana ale na pewno przyczyni się do lepszych efektów.
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Oczywiście, że nie.
W planie znajdziesz rekomendowane przeze mnie produkty i zasady ich wymiany. Stosując się do tych zasad będzie mogła komponować własne posiłki złożone z ulubionych produktów.
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Podstawową różnicą jest oczywiście brak indywidualnych konsultacji ze mną.
Jednak tworzeniu moich planów żywieniowych przyświecała idea, aby jak najmniej odbiegały one od współpracy 1:1, tak by możliwie najwięcej kobiet mogło skorzystać z naprawdę jakościowych planów dietetycznych, dopasowanych do ich celu czy stylu życia.
Jednocześnie warto tu zaznaczyć, że w pewnym sensie plany żywieniowe BURN IT dają Ci więcej niż indywidualna współpraca – pracując nad planami jako produktem ogólnodostępnym, zebrałam w nich naprawdę ogromną ilość wiedzy, cennych porad i wskazówek, w porównaniu do tych materiałów, które zawsze dostawali moi podopieczni.
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EKTOMORFIK
- mała, smukła twarz, delikatne rysy,
- smukła, długa szyja bez zaznaczonych mięśni,
- wąskie, kościste plecy i wystające łopatki,
- długie, szczupłe ręce,
- delikatne dłonie z wyraźnie widocznymi kośćmi,
- wąska talia,
- długie, szczupłe nogi.
MEZOMORFIK
- kwadratowa lub podłużna twarz z zaznaczonymi kośćmi i mięśniami,
- masywna szyja,
- szerokie barki,
- plecy z wyraźnie zaznaczonymi mięśniami,
- szerokie barki i umięśnione ramiona,
- wyraźnie widoczne mięśnie na nogach.
ENDOMORFIK
- duża, okrągła głowa ze słabo widocznymi kośćmi twarzy,
- miękkie rysy twarzy i otłuszczone policzki,
- szerokie plecy bez zaznaczonych mięśni,
- klatka piersiowa szersza w dolnej części,
- krótkie ręce, masywne ramiona,
- szeroka talia.
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Nie. Zarówno dieta Zbilansowana jak i Low Carb nie jest droga. A składniki moich posiłków to normalne produkty dostępne w każdym sklepie dyskontowym.
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Nawet jeśli wybierzesz tą zbilansowaną z ograniczeniem glutenu i nabiału to jeszcze nie znaczy, że ich tam w ogóle nie będziesz jeść.
Możesz stosować zamienniki to po pierwsze, a po drugie jest to tylko ograniczenie a nie wykluczenie
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Tak, jak najbardziej.
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To oczywiście zależy. Zależy np. od celu, jaki sobie obrałaś. Celowo to piszę, gdyż z mojego doświadczenia problemem jest często niezrozumienie, jak ważna jest tu indywidualizacja. To, że Twoja koleżanka ma dietę 2200 kcal nie znaczy, że Ty też taką powinnaś mieć!
Ważne jest tutaj zrozumienie, że dla jednej osoby dieta na poziomie np. 2000 kcal będzie dietą redukcyjną, a dla drugiej będzie to dieta z pewną nadwyżką energetyczną, na której będzie w stanie zbudować kilka dodatkowych kilogramów masy mięśniowej.
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Zakupione plany znajdziesz w menu w pozycji Plany Żywieniowe
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Nowa kaloryczność diety niesie za sobą nowe proporcje makroskładników, nowe przepisy, posiłki i jadłospisy, zatem należy to traktować jako nowy produkt.
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Nie. Aktualnie treści planów żywieniowych nie można drukować w związku z ochroną praw autorskich.
MOŻNA WYDRUKOWAĆ jadłospisy. Pliki do pobrania pełnego jadłospisu znajdziesz w sekcji “JADŁOSPIS”
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Plan Żywieniowy stanowi bazę głównego produktu a Jadłospis jest jego rozszerzeniem. Szczegóły znajdziesz powyżej w sekcji z porównaniem.