Good day everyone, tasty and comfortable weight loss!
For those who are tired of strict diets, hunger and restrictions, I will give a brief information on losing weight on a calorie deficit:
Today I want to talk to you about the mistakes you make when using the calorie counter. There will be a lot of text, excuse me, but there is no other way.
Yes, the calorie counter greatly simplifies our life, helping to calculate the calorie content of the diet, saves time.
But you cannot blindly trust the data that is available in the counter database.
Let me remind you that I use the "30 sieve" counter, so I will be guided in the article by its functionality, but no matter what counter you use, the errors are the same.
✅The first mistake you make is calculating your calorie intake and deficit in the meter itself. And here your own inattention plays a negative role for you. The result is either a very low calorie content, or vice versa.
Again, correctly - is to calculate your calorie intake using the formula (I am guided by the formula of Harris Benedict), taking into account age, weight, height and average physical activity. And already from the received norm, subtract 15% - you will get a comfortable deficit.
Type in the search "counter calorie norms according to the formula of Harris Benedict ", go in and count exactly the norm. And only then, in the calorie counter that you use to calculate the diet, it sets the calorie content that was calculated according to the Harris Benedict formula.
✅The following error arises from the calculation of the rate and from how responsibly you approached the indication of the data.
When calculating the norm, your average physical activity has already been taken into account (you should indicate it), but some of them enter physical activity into the counter every day and seeing that the number of free calories has increased on this day, they happily pick up those calories that suddenly "fell from the sky."
And in the end - there is no deficit! Because your average activity was initially taken into account when calculating the norm!
✅One of the most common mistakes is to use KBZhU dishes, when calculating your diet, which have already been entered into the calorie counter.
What we have in the counter - the name of the dish, for example, borscht - and its KBZHU. At the same time, there can be many options for borscht and, accordingly, KBZHU, and they differ significantly.
We do not know what products and in what quantity were used in those dishes that were originally included in the counter. Perhaps you cooked borscht, which is 5 times more calories than what you chose from the counter, or maybe vice versa! We will never know!
Obviously, you cannot use the dishes that are in the counter! You need to create your own recipe for your products!
You also need to check the KBZHU products indicated on the packaging and in the counter. It happens that the KBZHU product of the same manufacturer indicated in the counter does not match the KBZHU indicated on the package.
Over time, you will check all the products you use frequently.
✅The following error appears when creating a recipe. You prepare a dish, create a recipe, write down all the ingredients that you used, indicating their amount. Save and that's it.
And many people forget that during heat treatment, products are cooked and fried, moisture leaves, the weight of the same chicken breast changes. In its raw form, you had 1 kilogram of chicken breasts - you baked them and got 700 g of the finished dish. This will significantly affect the calorie content of the finished dish per 100g!
Therefore, each time it is necessary to weigh the finished dish and indicate the weight of the finished dish in the counter when creating a recipe. I do not put a tick on baking / cooking / stewing - I just change the output of the dish to the weight of the finished dish that I got.
✅In addition, you need to understand that all the data in the meter are averaged, including the distribution of the BZHU. Very often I come across the fact that the counter sets the fats below the permissible values. For example, for women, fat per day should not be less than 55-60 g, and the counter set 30 g per day and as a result a woman does not receive in the proper amount of organic compounds strategically important for her health - fats.
We only need a calorie counter to simplify the calculation of the calorie content of the diet.
All that concerns the norm of KBZHU - it is necessary to consider individually, focusing on the recommendations of the WHO, your well-being, goals, age and physical activity.
Approximate the consumption rates of BZHU for a person, in their normal weight for themselves, are:
Proteins - 2-2.5 per 1 kg of body weight per day.
Fat - 0.8-1 g per 1 kg of body weight per day.
Carbohydrates - 3-5 per 1 kg of body weight per day.
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.