🍒02.02.2021.
I welcome you to my channel. Here I share my experience of losing weight, recipes for low-calorie dishes and an approximate slimming menu.
I have already told my story more than once, but I will repeat myself. I have always been full, since childhood.
As far back as I can remember, I fought for harmony. And if in a carefree youth it was easy to maintain harmony, then the older I got, the more problems piled up - the more difficult it was to keep from an extra piece of yummy. After all, food is one of the most accessible pleasures.
As a result, running in a circle led me to even more weight each time than I was before the next diet.
And who would put my head in my place and explain that I will always lose weight, get fat, if after each diet I return to my normal diet and eat, eat, eat. There is no control.
No, nobody explained. No nutritionist explained!
And everything turned out to be simple. The only thing that helped me understand my diet and understand why I am overweight (after all, I don't eat much!) And why the weight comes back after a diet is calorie counting.
When you see clearly how much food you eat, you understand where the excess weight comes from. And it's not about the amount of food. Now I have even more portions than before. The point is in the calorie content of food, in the energy that food contains.
The simplest example is 2 plates of vegetable salad, a serving in each plate is 200g:
The difference cannot be noticed by eye, but our body will immediately feel the difference.
The first plate contains 195 grams of vegetables and only 5 grams of olive oil, and the second plate contains 180 grams of vegetables and a whole 20 grams of olive oil.
An example is the simplest, but indicative, in my opinion.
So much for your portions. And there can be a lot of such deceptive plates, and as a result, we get an excess of calories / energy.
As an example of a menu on the calculation of KBZHU - I will show my daily diet.
⛔It must be understood that the calorie rate is individual and depends on many factors.
I cite my menu just as an example, to clearly show that you can lose weight and maintain weight comfortably, in a balanced and tasty way, and not starving on vegetables or buckwheat.
To draw up an individual menu, contact the specialists.
For breakfast, a favorite of many readers is khachapuri with cheese or just a cheese cake. Whatever the name of the dish, it will be tasty and satisfying.
My cheese cake is made from 100 g of cottage cheese, chicken eggs, 30 g of whole grain rice flour and 30 g of cheese.
Breakfast for 415 kcal.
Today I have a gorgeous French apple pie (180 g) for a snack - 260 kcal.
For a long time I have not cooked this yummy - the most important thing is that the calorie content of the pie is very pleasant.
I didn't bother with cooking for lunch. Buckwheat was cooked by itself, and the chicken was cooked, I only had to reheat it. The minimum of my participation and the food is ready.
My lunch is 120 g of boiled buckwheat, 55 g of chicken breast and 80 g of chicken thigh, as well as 100 g of tomato.
After lunch with tea, I ate a marshmallow at work.
In total, for lunch, along with marshmallows, it turned out 460 kcal.
For dinner, I sent the turkey breast to bake in the oven.
It turned out very tasty, although a very simple recipe. There is even no recipe - I came up with everything on the go from what was. Cut the turkey breast into steaks, beat it off with a hammer, salt and pepper, sprinkle with dry garlic. Then she smeared it with a small amount of curd cheese, laid out a lot of onions on top. I cooked the onion in the microwave until half cooked. I baked for 20 minutes in the oven, then sprinkled with mozzarella and for another 15 minutes in the oven.
My dinner - 150 g of turkey breast under a hat and vegetable salad (150 g) seasoned with 5 g of aromatic sunflower oil.
Happened 405 kcal.
The result of the day is 1540 kcal. Something I have grown bolder with the increase in calorie intake. Got a taste? 😂 B - 120, F - 55, U - 126.
Drinking regimen and exercise will be the best helpers for a calorie deficit.
And do not forget to take care of your skin, helping it to tighten, so that the question "where did the extra skin go" to answer with a smile😉.
Everyone has a tasty and comfortable path to harmony!
Reminder.
Video recipe for chicken roll and video recipe for oatmeal cookies:
📌📌📌 Cribfor beginners to lose weight - the main points with which you need to start your journey.
❗❗❗ Catalog links to recipes.
Skin care when losing weight.
How to calculate the calorie content of a cooked dish.
👍 TOPbreakfast, 👍 TOPsnacks, 👍 TOPdinners, 👍 TOP dinners.
🔥 We help the skin to tighten while losing weight.
✅✅✅ Article "Acquaintance" with photo "before" and "after" from subscribers.
🍏🍏🍏French apple pie recipe.
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.