🍒13.01.2021.
Good day everyone and, by tradition, delicious and comfortable weight loss!
Today I want to talk with you not about how to lose weight without harming health, comfortable and tasty - I tell you about this every day.
Today's topic of conversation came to me after talking with one of the readers. And I'm afraid that I won't be able to formulate all those thoughts that are circling in my head, because polygamy of nuances, examples, and everything at once cannot be briefly described.
The main idea is that we ourselves are to blame for all our problems: overweight; in the fact that we break down and put on weight again; in the fact that we lose health in pursuit of harmony; is that we drive our body into a corner, and then we want everything to be good.
Let me give you an example.
Now I have a period when I raise calories in order to swing my body to the calorie norm.
It would seem elementary things. Calorie intake is the amount of energy we need to keep our bodies functioning according to age, height, weight and physical activity.
Someone has a calorie norm of 1500, some 1800, and some 2000 calories will not be enough, because of high physical activity. That is, the norm already takes into account physical activity - we indicate it when calculating the norm!
That is, now my task is, under equal conditions (weight, height, age, including activity), to raise the calorie intake to its norm (approximately 1700 kcal), leaving the calorie deficit.
The main problem is the body's ability to adapt to new conditions. Roughly speaking, on a long calorie deficit, the body can adapt to a deficiency and an increase in calorie intake (especially sharp) can lead to weight gain. Everything inside us was rearranged so that the energy that we get from the deficit would be enough for us, and therefore everything that will come from above is already a surplus, and the surplus goes into the reserve, into fats.
Of course, the body does not always rebuild and get used to the deficit. In order not to get used to the calorie deficit, we need, for example, work days and cheats, and even a break from the deficit.
But in any case, it is better to raise the calorie intake slowly, little by little (50-100 kcal in 2 weeks or even a month and keeping track of your weight). If the weight does not grow, we raise it further, and so we act until we reach the norm.
And in communicating with the reader, the opinion slips that since I raise the calorie intake, it means that I need to increase physical activity so that the excess weight does not stick again. But it's the same deficit calories are obtained, created by increasing physical activity, by burning more energy from food!
Having achieved the result, having lost weight, we need to get away from the deficit to the norm! Under equal conditions, including with equal physical activity.
Otherwise, we simply drive ourselves into a corner and force the body to rebuild itself. As a result, it turns out that we have taught our body to live on 1200-1500 kcal, although we ourselves have little food and we want to eat more, we want eat enough, tasty and satisfying, but have to control themselves and eat at 1200 -1500 (as lucky as anyone), so as not to get better!
How often do I read comments that on such an amount of food as I have, the commentator would not have crawled through the door, that girls can maintain their slenderness only on 1000-1200 calories.
Who is to blame for this? Only the girls themselves, who, without thinking, without understanding, follow the advice of "would-be nutritionists" or because here at a distant familiar Masha managed to lose 1000 kcal and she gave a lot of money for that, which means everything is correct, I will be like that too make. As a result, the girls got a ruined metabolism and now they have a choice: either to eat normally and get fat, or not to eat and maintain harmony to the detriment of their health.
I would like to make a reservation about nutritionists. I hope that, nevertheless, among nutritionists there are professionals in their field who think not only about how to make money, but also about the health of patients, but, unfortunately, I have not come across such.
And so in everything - we drive ourselves into a corner, having heard enough, having read the information, with a mess in our heads. And then we wonder why the excess weight has returned, why every time there are breakdowns and jams, why the hair is flying. bad skin and generally problems after problems.
I hope that you understand the message that I wanted to convey to you today.
Let's take a rational approach to the issue in everything, including losing weight, and not drive ourselves into a corner, from which it is then very difficult to get out.
And briefly about losing weight on a calorie deficit:
As an example of a menu on the calculation of KBZHU, I will show my daily diet.
Breakfast - scrambled eggs from two eggs, a sandwich on homemade whole grain bread (40 g) with cottage cheese (15 g) and cold smoked pink salmon (65 g). And 20 grams of pickled ginger.
Breakfast came out on 465 kcal.
Yesterday I could not stand it, went to the store and bought a pink salmon. I feel already without a fish. I got a small pink salmon for 248 rubles - everything is cheaper than my suffering and wasting time on the dream of a piece of fish.
And what about my scrambled eggs? They laughed at me! But what I cooked - almost perfect! 😂 The yolk is in place and does not drip! Well, I tried very hard!
I also ate to work.
Not so long ago I promised you that I would share new recipes for vitamin drinks that I spied in a cafe on New Year's holidays.
The main ingredients are almost always the same: sea buckthorn, citrus fruits, mint and spices to taste (cinnamon, star anise, cardamom, for example). But I also noticed that you can diversify the taste with fruit puree, which you can make yourself in a mixer, or you can use baby fruit puree. In the cafe, I tried it with passion fruit and pear - very tasty.
Today for a snack, I made myself a drink from sea buckthorn, orange, mint, cinnamon, cardamom and added peach puree (for children from bags). Sweetened with a spoonful of honey (sugar syrup was added in the cafe).
The drink turned out to be about 230 kcal.
With these drinks - you have to try and look for your own taste. I also want to try with pear puree and apple cider.
Slowly it was time for dinner, and I had the soup cooked several days in advance.
For lunch, a plate of pea soup (450 g) - 250 kcal.
At lunchtime I also drank tea with marshmallows - 115 kcal
Only thanks to your comments I remembered that tonight is the Old New Year! Not that we were going to celebrate it, but something tasty and not everyday should be prepared for dinner. And in the morning I took out the chicken breast fillet to defrost. Now you have to get out and cook something interesting from the breast.
I also have bacon in the freezer just in case, and I almost always have a jar of curd cheese in stock.
I decided to be a roll. Pus bacon is a fairly high-calorie and fatty product, but you still want to please your friends with a delicious, juicy roll. I will count the KBZhU and it will be seen how much I can fit the roll into my diet today. And I'll supplement my dinner with vegetable salad.
It was with these thoughts that I went to cook dinner, postponing all the working moments for the evening.
As a result, I was able to write dinner into the daytime KBZHU - 160 g of roll and 150 g of vegetable salad, seasoned with 3 g of oil - 430 kcal.
The result of the day is 1490 kcal. B - 98, F - 59, U - 136.
I am happy with my KBZHU. After the New Year holidays, I managed to step over the barrier and approach 1500 kcal, otherwise I still could not raise my calorie intake a little more.
I do not forget about the drinking regimen and skin care.
I am very interested in whether I was able to convey to you today what I had in mind (at the beginning of the article)? Please share your thoughts on this.
I would also like to say that we all make mistakes on our way, including on the way to harmony. I'm no exception - that's why I'm trying to tell you about it, share my experience and possibly prevent your mistakes. But even if mistakes are made, it is better to correct them than to reap the fruits of your life later.
Reminder.
A video recipe for a French apple pie (a lot of apples, a little flour) and a video recipe for the simplest cauliflower puree:
📌📌📌Cribfor beginners to lose weight on a calorie deficit - I tell you where to start.
❗❗❗Cataloglinks to recipes.
Skin care when losing weight.
Learning count the calorie content of the finished dish.
👍 TOP breakfast, TOP snacks.👍 TOP dinners, TOP dinners.
🔥We help the skin to tighten while losing weight.
✅✅✅Article "Acquaintance" with photo "before" and "after" from subscribers.
I just share my experience of losing weight, talk about my menu, life, share photos of walks in beautiful places. I advise nothing and no one, always seek advice from specialists.