🍒04.03.2021.
Good day and delicious, comfortable weight loss!
Thanks to nutritional control using calorie counting and BJU, I managed to lose weight and now I manage to maintain my weight without giving up my favorite foods and dishes.
If I am not mistaken, then on March 15, Great Lent begins. I do not adhere to Fasting, but there are surely some among you who do.
There will be no lean dishes on my menu, but as a reference, I want to leave here information on plant foods that contain protein. It can be difficult to get enough protein on fasting days, but you can try.
Vegetable protein is found in the following foods (on average in grams per 100 g of product):
- soybeans - 35 g,
- lentils - 25 g,
- hazelnuts - 15 g, cashews - 18 g, almonds - 18 g,
- white beans - 22 g, red beans - 21 g,
- quinoa - 16 g, chickpeas - 20 g,
- green peas - 5 g
- tofu cheese - 10 g,
- champignons - 4 g, broccoli - 3 g, spinach - 3 g,
I will share my menu on the calculation of KBZHU as an example.
⛔It must be understood that the calorie rate is individual and depends on many factors.
I give my menu only as an example of food on the count of KBZHU.
To draw up an individual menu, contact the specialists.
I baked the cottage cheese pancakes last night and left a little for myself for breakfast tonight. But from the pancakes, I decided to make almost a cake. I smeared each pancake, and there are 115 g of them in total, with chocolate ricotta (40 g in total) and decorated with coconut and raspberries.
I got a very satisfying cake for 372 kcal B - 19.2, F - 17.6, U - 34.28.
I have prepared such a collage for you with a recipe:
For a snack, I have tea and a sandwich on whole grain bread (25 g) with cottage cheese (15 g) and lightly salted fish (50 g).
Happened 205 kcal.
I can’t walk by when there is a salted fish in the fridge waiting for me.
For lunch I have boiled bulgur (130 g) with baked mackerel (150 g) and 100 g of tomato.
The calorie content of lunch was 430 kcal.
And dinner is 100 g of boiled TSP pasta, 150 g of baked mackerel with onions and tomatoes and 100 g of fresh tomato.
Happened 440 kcal.
I want mackerel today and that's it. Thursday - fish day😉
In the evening with tea I ate 20 g of chocolate - 110 kcal.
And in the end, the day went to 1560 kcal. B - 87, F - 77, U - 121.
Pumped up BZHU. I believe that there are few proteins today and a lot of fats.
This menu allows me now to maintain my weight and not get fat, as it used to be after dieting.
But why is it so often that some argue that calorie counting does not work at all?
Let's start by saying that a calorie deficit can't fail to work - it's against the laws of nature. On this we will finish.
There are already many studies that confirm that only calorie restriction leads to weight loss.
But why exactly you were not able to lose weight on a calorie deficit? The reasons are individual and for the most part a consequence of your own mistakes, inattention, laziness and frivolity:
- incorrect counting of calories is the main reason: a delusion in the calorie content of products, incorrect calculation of the KBZhU of a finished dish.
- absence of kitchen scales and measurement of portions "by eye".
- the presence of "negligence", including in the quality of various drinks,
All this leads to overeating and instead of a calorie deficit, you get a surplus and it's good that the weight is worth it, and maybe it will grow.
But there is another common cause of failure and disruption.
You can starve for 1000-1200 kcal with a weight of 100 or more kilograms and lose weight by 15-20 kilograms in a couple of months. And to give up everything, because tired of being hungry, tired of counting, weighing. And it’s even worse when the body stops losing weight on a low calorie intake, because it simply wants to survive - it will fight for its reserves! The weight is worth, the calorie content of the diet is lower than that necessary to ensure the vital activity of the body - a person is hungry, angry. And the calorie count is to blame for this man! Nobody wants to blame themselves, it is very difficult to admit that you are doing something wrong and that is why nothing works. In this case, counting calories is a banal rigid diet, in which you know the calorie content of the diet.
And you can eat tasty and satisfying, allowing yourself your favorite sweets for 1800-2000 kcal, lose weight for the same pair months by 7-8 kilograms from the same weight, but to be contented, happy, confident and slowly go to the owl goals. And this person will definitely achieve his goal, because he is going the right way, on a minimal calorie deficit.
Do you feel the difference: I count calories and eat for 1000 kcal and I count calories and eat for 1800 kcal with the same parameters?
It is important not only to count calories, but to approach this process rationally, without driving yourself into a corner.
Delicious and comfortable weight loss everyone!
Reminder.
Video recipe for an open pie with egg and green onions, as well as a video recipe for liver pate:
📌📌📌 Cribfor beginners to lose weight - the main points with which you need to start your journey.
❗❗❗ Cataloglinks to recipes.
Skin carewhen losing weight.
How to calculate the calorie content of a cooked dish.
👍 TOPbreakfast, 👍 TOPsnacks,👍 TOP dinners, 👍 TOP dinners.
🔥 We help the skin to tighten while losing weight.
I just share my experience of losing weight, talk about my menu and share recipes with KBZHU, which I consider for myself. I advise nothing and no one, always seek advice from specialists.