21天代謝回正飲食（二版）：從「食」傾聽心理真正的缺乏，吃好吃對，打破代謝負循環！
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21天代謝回正飲食（二版）：從「食」傾聽心理真正的缺乏，吃好吃對，打破代謝負循環！

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21天代謝回正飲食（二版）：從「食」傾聽心理真正的缺乏，吃好吃對，打破代謝負循環！: 21 5x8x610 1,000 1,00010 910 23 5x8=21 21 STEP1 6 1623. 4 56721 2711. 6 211 3711 4118. 6 80 STEP2 STEP321&4 211+8+21414610 21 ***21***2025 23VIP <> <> VIP VIP <> Nisoro LVMH 22

作者: 余朱青  

『你的體重與目前狀態就是過去的累積與人生縮影！』
變胖，其實是因為身體不開心和「長期營養不良」！！？？
營養師陪你從「情緒」、「壓力」找出飲食問題，打造21天代謝回正計劃～
無壓減重5觀念x飲食重建8心法x新手友善減脂食譜，6個月減下10公斤不是夢
1,000位減重個案真實見證，學會「吃對食物」就能打破代謝負循環！

　　沒有人喜歡自己變胖，但變胖卻真實反應了你長期以來的生活，多年來你有為自己好好地、有品質地吃下每一餐嗎？以及這些年來，你過得開心嗎？1,000多位走進余朱青營養師診間尋求營養療程的人們，在面對自己過去10年的時候，常有這樣的分享：

　　「上年紀後覺得代謝變很差，不知不覺胖起來，明明吃不多啊…」
　　「因為生過小孩，從此體重很難恢復到產前狀態，好看的衣服都穿不下了」
　　「我平時上班很忙，壓力大的時候就想和朋友聚餐大吃、喝點酒紓壓」
　　「我都9點、10點才下班，睡前要吃一些宵夜，不然餓到睡不著…」
　　「我每天都要為家人煮飯，我家小孩又很挑食啊，每次菜剩下來捨不得丟，只好每餐吃光光，久了都胖在我身上…」
　　「我的全家人都是胖體質，我從小就一直減肥…」

　　人生很難，總總的生活壓力讓你不得不吃、就是想吃、隨便亂吃！會變胖大多是因為身心和營養失衡的緣故，從「食」傾聽心理真正的缺乏，讓營養師陪你把飲食生活砍掉重練，個個擊破容易讓你致胖的心魔關卡！無論你是易胖體質、各種壓力肥、外食族都有解，把減重過程想像成美好的登山之旅，營養師就是你的專業登山嚮導，透過本書陪你建立自信心以及舒適的減重步調，讓你徹底擺脫脂肪、吃出瘦體質，從「心」享受不一樣的輕盈人生。

　　【減重必看！「瘦用一生」的減脂關鍵全收錄，逆轉你的胖體質！】
　　★心裡的重量比脂肪還難減！23個自我問答先找出壓力源和減重突破口
　　★無壓減重5觀念x飲食重建8心法=21天讓身體代謝回正的飲食觀念
　　★教你算份量、使用食物代換表，天天營養自由配，外食也能安心吃
　　★ 營養師設計的21道減脂食譜推薦，偶爾自己煮，有利於瘦得更快更好

　　【STEP1．減重先療心！營養師的「減重療心室」分析心理因素如何讓飲食失衡】
　　情緒與壓力和「吃」絕對有關，正悄悄地讓你落入飲食負循環！過多的壓力賀爾蒙會影響日常飲食，以及血糖血脂、脂肪累積、睡眠品質，久而久之身材就容易走樣！營養師蒐整了診間常見的6種肥胖身型成因分析（食物肥胖型、腹部肥胖型、代謝型肥胖、下半身肥胖型、焦慮型肥胖、麩質型肥胖），並且透過多位真實案例故事，幫助你了解接近哪種狀態，找出突破口才能對症解決飲食失衡。

　　診間案例1──體重破百，有重度脂肪肝的禮丞，6個月減下23.4公斤！
　　工作壓力很大的禮丞是外食族，不了解健康飲食要如何執行，規劃療程時請他先控制攝取蛋白質和碳水化合物的量，每天吃足5～6份蔬菜，晚餐提前於7點前吃完，2個月後他的體脂率開始下降，減重不到1年的期間再次做健檢，發現脂肪肝竟消除了！

　　診間案例2──長期外食、不愛運動的景淇，7個月減下11.6公斤！
　　景淇是很難減的「泡芙人」體型，因為長期外食，精緻澱粉攝取的量太多，而蛋白質的量有時吃太多、有時又太少，不曉得怎麼拿捏攝食量，她變胖後覺得免疫力不好且很怕冷。營養師建議她用211餐盤規範每餐份量，以及放寬食物種類，景淇認真執行幾個月回診測量，體脂下降但肌肉量卻維持住，終於讓她明白一直以來都吃錯了！

　　診間案例3──高油高甜高鹽飲食且三餐不正常的虹美，7個月減下11公斤！
　　虹美長期的飲食型態是高油高甜高鹽，試過多種減重法，直到生病後，她決定要減重改善身體狀況！也因為減重意外開啟了她的下廚之路，多元的彩虹食物取代了常吃的精緻澱粉、加工食品，並學習三餐定時定量，每個月回診都發現她的骨骼肌逐漸變多，脂肪明顯下降，至今兩年多也沒有復胖，無論內外在都變得年輕有自信！

　　診間案例4──內分泌失調、一直減重復胖的黛儀產後1年多減下18.6公斤！
　　黛儀是辛苦的二寶媽，要照顧小孩而長期睡眠不足，造成內分泌失調。懷二寶時常吃高熱量食量、無肉不歡的她，胖到80公斤後決定減肥！減重前期，她按營養師建議先控制蛋白質的攝取量，改用大量蔬菜補足營養素及加強飽足感，後期自行加入運動輔助，在產後的黃金瘦身期讓她成功擺脫惱人脂肪，成為漂亮有線條的辣媽！

　　【STEP2．減重前必知的擇食素養是吃對吃飽的利器，拿回飲食主導權】
　　找出壓力賀爾蒙帶來的飲食問題後，下一步是「吃對食物」！營養師在診間看到不少個案因為不懂得怎麼吃，以至於「長期營養不足」而變胖！先了解餐盤裡的營養素如何安排再搭配超燃脂食材，才能加以運用在一日三餐裡，同時避開常見的飲食地雷、破解減重迷思，先導正飲食觀念掌握「吃對食物」的秘訣，能幫助你少走很多冤枉路！

　　【STEP3．進行21天代謝回正飲食&4週減重計劃，重新找回喜歡的自己】
　　運用『211餐盤+飲食8口訣+份量計算與代換』，只要認真執行21天，就有機會讓身體的負循環重新回正，許多診間個案都覺得這套方法很受用，完全顛覆他們的刻板觀念，不僅無壓力又能吃飽超滿足！營養師特別設計出「4週減重計劃」以及「1～4個月的營養療程目標」，只要如實跟著做，6個月減下10公斤並不難！此外，營養師也針對不同族群，整理出外食族、超商族、大食量族群、愛醣族群、易便秘族群、自炊族的飲食建議，幫助大家執行減重計劃時能找到適合自己的方式，減少痛苦指數。

　　如果你願意下廚，書中也附上21道由營養師親自設計及示範的減脂食譜，每道菜做法簡單、口味多變、營養素和份量也都精算好，讓你減重期間不挨餓，從「食」感受原型食物的美味營養和療癒能量。

　　***初版原書名：21天代謝回正飲食：從「食」傾聽心理真正的缺乏，吃好吃對，打破代謝負循環！***2025年二版為新裝上市！

作者
余朱青／朵薇診所 總營養師

　　從事營養教育並且在保健領域耕耘達23年，透過網路衛教分享新知、營養課程教學、醫學中心VIP營養諮詢、減脂特別門診、健康講座、各大媒體邀約採訪宣導正確的飲食素養觀念。余朱青認為「你的體重與目前狀態就是過去的累積與人生縮影」，天然食物本身就具有療癒身心的強大能量，端看你如何選擇餐食、決定怎麼吃，若能良性且有意識地攝取食物，將深刻影響一個人的身心平衡。

　　多年來，余朱青在診間提倡「吃對食物」的核心概念與營養療程，陪伴許多個案重新拿回對於食物的主導權、抓到瘦身節奏感，無壓力地讓身體的代謝機制自然回正，進而打造不易復胖的瘦體質；以不用藥的方式療癒修復身與心，享受美食之餘更要吃出健康美麗，期盼每個人從「食」預見也遇見更好的自己。

　　<學歷>
　　輔仁大學營養科學系 碩士
　　國家高考營養師
　　國家美容技術師

　　<現職>
　　朵薇診所 總營養師
　　減脂特別門診
　　台北醫學大學附設醫院 VIP營養門診
　　名人、藝人VIP營養諮詢特別門診
　　專業特調營養產品開發與營養教育講師

　　<經歷>
　　健樂士健康管理中心 首席營養師
　　Nisoro健康餐 營養顧問
　　紅頂餐飲有限公司 營養美食顧問
　　林口社區大學 營養學暨減重班 客座講師

　　富蘭克林坦伯頓 特聘營養講師

　　中國信託渣打銀行 特聘營養講師

　　LVMH路易威登集團丸美品牌 特聘顧問

　　大江生醫集團 旗下 動力生技有限司 保健品開發總監
　　大江生醫集團 華南地區業務總監
　　大江生醫集團 香港區專案開發經理
　　大江生醫集團 保健保養品研究開發
　　國際知名品牌保健營養產品研究開發
　　國防醫學院生理學科資深研究員
　　專業營養學及保健產品研究與開發22年
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4.3 ★★★★★
Based on 1655 reviews
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Havinne Akins
New York, US
★★★★★ 5
😍😍 BEST DEBUT NOVEL EVER
Format: Paperback
I’m having trouble finding accurate words to describe the way this book made me feel, but I am going to do my best. To start off with basic elements, the character and world building are phenomenal. I feel a strong bond to not only the two main characters, Ara and Rogue, but to each and every character introduced throughout the book. The author did a stellar job of giving each of them unique personhood. All of the scenes are beautifully described. So much so that throughout the entirety of the book, I could see every scene: the towns, the castles, the meadows, the landscape. I have had difficulty with this and with distinguishing between outlying characters while reading in the past, but I did not have to think to remember details of world or character building because they flowed naturally within the story and were described well. I have read book series before that made me want to be a part of that world, but I actually felt like I got to step into Auryna and Ravaryn! The plot twists!! Although this is not a suspense novel, it still had me on a rollercoaster of emotions and on the edge of my seat from beginning to end. I haven’t cried actual tears over a book since I was in high school (and I’ve read a LOT). This book finally broke the floodgates in the final few chapters. Multiple times. And we love a good cliffhanger. It truly made me FEEL. THE SPICE is a solid 3.5/5. Some of the scenes had me flushed, some had me taking notes, some just had my jaw slack and my mouth hanging open. Bravo, JD Linton, bravo. The relationships: friendships, family, romantic, ALL of the relationships in this book have so much meaning. The author does a great job at making you feel the love, the anger, the peace, the frustrations, the safety, the familiarity, etc. between the characters. Ara and Rogue. I can not say enough and I also do not want to say too much. Just know that I feel like I know them both, to their core. I know what their childhood looks likes, their darkest moments, their biggest fears, their dreams and passions, what they want in life… The POV switches were seamless. I am so happy this author decided to let us see from both sets of eyes. I can not wait for book two after that cliffhanger. And there is SO much potential for at least one prequel, I can’t wait to see where this author goes! I hope this series continues and flourishes. Fingers crossed!
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Reviewed in the United States on December 5, 2022
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Tracy and Christina
Whiting, US
★★★★★ 5
Amazing!
Format: Kindle, Format: Kindle
This book was phenomenal, I devoured it within a few days! For this being a debut novel, it is fantastic and I would’ve thought the author was a seasoned author. I have zero complaints about this book. Let me start by saying that the world building was phenomenal. I could picture everything in my head because of how detailed it was — that’s how good it was written. And I absolutely love the “captive/captor” trope so much, it’s become one of my favorite tropes, so I was pleasantly surprised to see that this book had that. I loved the banter between Rogue and Ara — they’re both snarky and witty, plus with the romantic tension, it made the dialogue that much better. Speaking of romantic tension, yes there is spice but not so much of it that it overrides the plot, which I loved. For me, this would probably be on the 3/5 level of spice. This book had a ton of plot twists and I thoroughly enjoyed it.
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Reviewed in the United States on November 13, 2024
R
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R Spires
Dallas, US
★★★★★ 4
High on Tropes and Satisfaction
Format: Kindle
This is a great Romantasy book full of action, adventure, and everything you look for in this genre. I won’t lie: it does kinda feel like the author found every common trope from every successful book of this kind and threw them all into this novel. But if it ain’t broke, don’t fix it. Especially in romance, there’s a large audience who has specific expectations, and they want them every time. Nothing wrong with that and many times I’m one of them. I have no idea what defines a spoiler honestly, so spoiler alert!!!!!!! Tropes include: Only one bed at the inn/bar Dissatisfaction with life before hunk appears Lost royalty The chosen one Montage of dress up time followed by shocked hunk Forbidden romance between two from rival peoples Power that cannot be controlled, simply guided/asked Gathering intel at the inn/bar FMC who knows how to fight/use weapons well There’s probably more but no need to list them all. Good story and I would recommend!
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Reviewed in the United States on June 14, 2024
E
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evelynn kate
Lake Worth, US
★★★★★ 5
AMAZING debut novel!!!
Format: Kindle
Plot ⭐️⭐️⭐️⭐️ Spice 🌶️🌶️.5 Romance 💘💘💘 Vibes ⭐️⭐️⭐️⭐️⭐️ Dual 1st person POV - Ara (26) & Rogue (39 - but looks mid-20s: they can live hundreds of years so this isn't that large of a gap as it could've been which I heavily appreciate lol) Tropes: enemies to lovers, fae/human wars (deep hatred for each other), shifters (dragons- MMC can only partial shift with wings), one horse, one bed, touch her and d!e, found family, abduction turned to freedom The Last Storm is the debut novel from JD Linton and let me tell you, you guys NEED to read this. The plot was engaging and the editing was was amazing (especially for a debut novel). Our FMC, Ara, is stuck in her gilded cage longing for a life outside of her small town. She uses her books to escape and live vicariously through the pages (honestly, relatable). After her father announces her betrothal to her childhood friend (to whom she has no romantic feelings for), Ara tumbles unknowingly into a desperate plot trying to stop the humans from slaughtering the Fae. As one can expect from an enemies to lovers / kidnapper/captive romance, Ara fights her attraction and lust towards our MMC, Rogue (the King of the Fae), for as long as she can. Upon seeing Ara for the first time, Rogue is instantly aware that she is his fated mate (not a spoiler). Since she is the General's only daughter, he plans to abduct her and use her as leverage to stop the brutality. During Ara's time in Rogue's captivity, their banter and chemistry continue to rise until they finally boil over and come together (quite literally, and many times I may add 😉). Here's what I LOVED: - Rogue continuously seeks advice from his elders and deeply respects their opinions and life experience and tries to implement their recommendations - Rogue makes many mistakes in the beginning but we see him actively work on not repeating them as the book progresses. The level of self-awareness and his ability to change his behavior was impressive - The magic system is intricate and we have only scraped the surface. As the series continues and Ara progresses in her powers, I'm sure we'll get to see more of this. I absolutely LOVE the messaging system that is used in this book. - Ara's struggles are so human and so raw. She is experiencing so much guilt and pain and hurt and getting to see her work through each of these emotions is inspiring. Especially as her and Rogue get closer and she learns she can lean on him as well, that she is not alone. - While this is the start of a series, there is NO cliffhanger! There's a bit of a teaser of something major that is going to happen at the start of the next book, but it's not a cliffhanger in the sense that we aren't sure if someone is going to live or d!e or if they'll be separated. For that, I am very thankful! This book was so much fun that I will definitely be returning to book 2, even if it takes several months (or longer since this is an debut author) to publish! - Lastly, the cover is GORGEOUS! And I love the title! I'll copy a few of my favorite quotes below so you can have a little taste of the author's writing and the world she's cultivated. 😊 Top Highlights from The Last Storm On days like this, when my heart was heavy and my mind clouded, I resorted to books— to escape, to forget, to find freedom where I had none. If I were to marry him, my face would always be turned to the window, searching for more, and if not that, I would be a shell of the person I am now. I stepped back to admire her, thr0bbing at the sight. She was the most beautiful woman I had ever seen. To ever exist. Nothing, no one, had ever deserved to be worshiped more. All men should be made to kneel before her. But she would have to settle for me. The taste of her met my t0ngue as my scent merged with hers, forever branding her. Mine. I l!cked the wound. Hers. Completely and utterly hers. I didn’t claim her in ownership. I claimed her as my one. Devoted myself to one. With that mark, my body and soul were bound to her. I would never be with anyone else, emotionally or physically. It would be her or no one, until my last breath. “Scream my name. Let everyone know who I belong to.” I had never really cared about the weather before, but now, clear skies meant everything to me, and I was grateful to see another calm morning. “There will never be another woman for me.” He paused. “Ever.” I stilled at his words. “What… Why?” “This”— his thumb slid down across the mark—“ is a symbol of… surrender. I know you believe that it was my claim upon you, but it wasn’t. It never was. I bound my body and soul to you, little storm.” “I also know that it is more than this tiny, insignificant mark on your skin that binds me to you. It’s you. All of you. Your strength and resilience. Your determination to endure no matter what fate throws at you. Your love for love and stories and hope. You are entirely the opposite of everything that I am and I would gladly wear your shackles if it meant I could have you.” My mate. Mine. And then everything shifted and I understood. I understood everything. The surrender. The deep, soul-craving longing. Bound. I was bound to him. Body and soul. Entirely his. “I would’ve waited forever,” he whispered back, understanding. Seriously, everyone.. add this to your TBR!!
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Reviewed in the United States on November 14, 2022
A
Verified Purchase
Ashlee
Phoenix, US
★★★★★ 4
A Decent Fae Romance
Format: Kindle
** 3.5 Stars rounded up to 4 ** First off I want to say that I found the author, J. D. Linton, on TikTok right before the release of the sequel. I bought the first 2 books to support her release, so congrats to her for the release of the sequel! Overall, I liked the story & plot, I liked the characters, and I liked the spice. The downfalls: not enough development between the characters for the romance, and it leaned a little heavy into the tropes. A lot of stuff is told to you, which could have been used as devices to drive the plot and emotions of the characters. 🛑🛑 Mild Spoilers ahead, I tried to hide the obvious ones 🛑🛑 This is very obviously a fated mates, which is a trope I usually really enjoy. But I wish the relationship between Ara & Rogue had much more development before it's realized that they're mates, instead of Rogue knowing almost immediately and using it for nefarious purposes (at least in the beginning before they get to know each other). By revealing this within the first quarter of the book, I feel like it leaves less room for them to fall for each other organically (albeit with help from the mating bond) and they love each other because of the mating bond. I was disappointed as soon as Rogue know (literally only 5% in) and I literally made a note: "As much as II love a good mating trope, I wish we had to work for it a little more. Where's the fun in just telling us?" I believe that by holding out and feeding the reader snippets of a potential bond, it would've been more rewarding as a reader. I also wish there was more world building - we are told of a war between human & fae but don't get to really experience any of it. Ara is sheltered in her human home, then sheltered in Rogue's castle. There's bits and pieces about what the war has done on either side - but we're more told of the aftermath and don't really experience any of it. Ara's father is supposed to be the king's #1 general - yet he is at home with his family & with Ara for the first couple chapters. Her, her family, nor her village seem to be affected by the 10 year war going on on their borders. I wish there was a little more setup to make this conflict - an actual war - feel more than a skirmish between fighting territories. Linton could also be a little repetitive - with the biggest culprit being when Ara is upset she "brings [her] knees to [her] chest]" and either sits like that or cries. Every time she is upset this phrase is mentioned. I would get it if this was her crutch, or how she copes with grief and stress, but that should be explained why she does it so often or it becomes repetitive. I started to get annoyed with how often she would sit like this solely because it happens every couple chapters. However, I did really like the spice. I love an enemies to lovers trope, especially when it results in spicy scenes. The spicy scenes weren't anything new, but they were fun. Wish there were more but that could also just be me - there is no such thing as too much spice 😂 Would I read again? Probably not, I'm super picky with rereads. Although I did genuinely enjoy my first read through! Will I continue the series? Probably, at least for the sequel. As for #3, kind of depends on where I am with my TBR once that is released All in all an enjoyable, fast paced read
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Reviewed in the United States on March 8, 2024

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