🍒09.03.2021.
I greet you and wish you a good day, sunny mood and warmth not only in the soul, but already on the street!
Not so long ago in the comments I was asked "where does calories and weight loss". The person "googled" what a calorie is, but did not go further. Apparently everything became clear to him at once. But it didn't immediately become clear to me. Let's figure out what the calories, metabolism and weight loss have to do with it.
What is a calorie? Technically speaking, one calorie is the amount of energy required to heat one gram of water by 1 ºC. But also, a calorie is a unit of measure for energy coming from food.
Metabolism is a complex chain of transformations of substances in the body, starting from the moment they enter from the external environment and ending with the removal of decay products (biology textbook grade 8).
We will not go deep into science and take the same chemistry textbook for grade 8. At school, everyone studied, but apparently, we have forgotten the foundations that were laid to us in our youth.
There are several types of metabolism: protein, carbohydrate, fat and water-salt.
Thus, with the help of various reactions, our body releases energy equal to 4.1 kcal (from 1 gram of protein) from the protein ingested with food.
As a result of the processes of carbohydrate processing by the body, energy equal to 4.1 kcal is released from 1 gram of carbohydrate.
And from 1 gram of fat energy is released equal to 9.3 kcal.
The same chemistry textbook for grade 8 says that an adult needs at least 1500-1700 kcal per day to ensure normal life. At the same time, from 15 to 35 percent is spent on the body's own needs, and the rest is spent on generating heat and maintaining body temperature.
Thus, all the energy that is produced by the body from the incoming food is used to support the life of the body.
But what happens if more food is supplied than the body needs? All excess energy goes into the strategic reserve.
For us, this means being overweight.
I hope now the relationship between calories and weight loss has become clearer?
And by tradition, I will show my menu on the count of KBZHU.
⛔I am citing my menu only as an example of nutrition based on KBZHU counting, since the calorie rate is individual and each of us has our own, as well as the calorie deficit.
To draw up an individual menu, contact the specialists.
For breakfast, I warmed up two pancakes in a dry frying pan (80 g), in which I wrapped ham (60 g) and cheese (40 g).
This breakfast came out on my 435 kcal.
The breakfast turned out to be quite hearty, and what a delicious one!
I wanted to have a snack by the usual time of my snack, but I did not want to bother with a snack, and there was no time - and work was waiting, and I had to run away on business.
I quickly looked at what was available and realized that I had to finish the bananas, otherwise soon they would not even be allowed into baking.
I took myself a banana (120 g), and added chocolate ricotta (50 g) to the banana. I tried it thanks to you - I like it very much.
The snack turned out to be 235 kcal
For lunch there was canned pink salmon fish soup (450 g) and whole grain bread (30 g) with chicken liver pate (50 g).
Lunch made up 330 kcal.
I ate the sandwich separately, with tea, because after such a fish soup, satiety passes quickly.
For dinner I decided to try making nuggets from turkey breast. Not too long ago, you asked to experiment. And so today I had time to experiment in the evening. In my opinion, the nuggets turned out to be delicious, with a crispy crust and without a drop of oil! And while there was time, she stewed part of the turkey breast with onions in a sauce of tomatoes with basil and soft cottage cheese. Tomorrow all that remains is to boil something for a side dish.
To the nuggets (180 g) there was also a vegetable salad (tomato, pepper, cucumber - 200 g), seasoned with aromatic sunflower oil (5 g) and a little ketchup (30 g).
Dinner turned out to be 365 kcal.
I thought that the nuggets would turn out to be quite high in calories, but after counting everything, I was pleasantly surprised by their KBZHU.
And in the evening, 3 hours before bedtime, I drank coffee with milk (60 g) and syrup (15 g) and ate 30 g of cheese - 185 kcal. Thanks to the cheese, I gained some protein and fat.
The calorie content of my diet today was 1550 kcal. B - 97, F - 70, U - 138.
Delicious and comfortable weight loss everyone!
And for the mood of Busyandra, have you forgotten about her?
Reminder.
Video recipe for chicken ala chkmeruli and video recipe for the most delicate curd pancakes:
📌 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.
The main mistakes of using the calorie counter.
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.