🍒15.03.2021.
Good day to all slimming people!
Why often we cannot achieve the desired result, and if we do, then we quickly lose it, gaining weight again? The mistakes are always the same for most of us:
- severe restrictions and hunger that are difficult to endure,
- exclusion from the diet of favorite foods, even harmless, but someone called the enemies of weight loss,
- weight loss in jerks (sometimes losing weight, then throwing), jumping from diet to diet,
- and returning from a diet to your usual diet.
And until we reconsider our diet, while we jump on diets, limit ourselves, and then break down because of hunger and tasteless food, returning after each diet to the usual diet - we will not come to success.
First of all, we need to make friends with ourselves, love ourselves, understand what we really want - this is where our path to harmony begins.
And we want to be slim, healthy and not gain excess weight over and over again. It is so?
Therefore, our nutrition must always be under control! And not just on a diet.
Any diet is a short-term measure, and we need to find food for ourselves, which we can always adhere to.
First of all, reconsider your diet - in most cases, we are overweight from overeating, because we eat very high-calorie foods, prepare high-calorie meals.
Often we don't even realize that our food is very high in calories. we just do not think about the calorie content of food, considering that we eat little. Perhaps we eat little (in volume, visually), but often our food contains as many calories (energy) as our body does not need, and then all the extra energy goes into the reserve, into fat.
The first steps to leanness will be to reduce high-calorie foods in the diet:
- stop adding the sea of oil to your dishes. To fry food, 5 g of oil is enough, as well as a salad, you can fill only 5 g of oil, and not pour all 100 g into it (which is about 900 kcal),
- replace high-calorie, fatty foods with less high-calorie ones - turkey, chicken, lean veal,
- instead of mayonnaise, use natural yogurt, sour cream, soft cottage cheese.
Calorie counting helped me control my diet.
It was thanks to the calculation of calories that I realized what mistakes I made when trying to lose weight, changed my dietary habits and began to eat satisfying, tasty, but less high in calories. It was thanks to calorie counting that I managed to lose 63 kilograms and manage to maintain weight.
As an example of a menu on the calculation of KBZHU, I will show my daily diet.
⛔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.
Breakfast - Adyghe cheese fried in spices (65 g), sandwiches on whole grain bread (40 g) with curd cheese (20 g) and tuna in its own juice (50 g) 120 g of vegetables (tomatoes and lettuce leaves.
To fry the cheese, I only used a couple of zips from an oil sprayer, which is less than 1g of butter.
Breakfast turned out to be 405 kcal.
As a snack, I finished a yoghurt soufflé pie (150 g) with tea and ate 10 g of pine nuts.
Came out on 245 kcal.
It even seemed to me that the cake that stood in the refrigerator was even tastier than the one just cooked.
For lunch, 150 g of boiled buckwheat and 150 g of chicken breast stewed in sour cream, as well as 80 g of radish. Lunch at 325 kcal.
I cooked both buckwheat and a whistle last night, on my day off, and they will be enough for tomorrow. This is the question of cooking several times a day every day, which does not give rest to some.
Dinner - salad with cucumber (60 g), lettuce (50 g), boiled egg, tuna in its own juice (60 g), seasoned with 5 g of olive oil and sprinkled with sesame seeds. Prepare such a salad - minutes, if you take care of the presence of boiled eggs in the refrigerator in advance.
Dinner - 245 kcal.
And for dessert today I have a Danish pancake stuffed with chocolate ricotta and canned peaches. I ate dessert 3 hours before bedtime.
I remembered about the once popular recipe for Danish pancake and decided to cook it in the evening, changing the recipe a little. Now I really want bright colors and fruits. It seems to me such a dessert: bright, light - everyone will definitely like it.
And again, it took my time no more than 5 minutes to knead a simple dough and send it to the oven and another 5 minutes to grease with cream and lay out the fruit.
Here are just some wisecracks with the proportions and it turned out not a Danish pancake, which should be in the original, but a thin milk biscuit shortbread. It was delicious, but not what I intended. I will try other proportions until I get the result I want.
My portion of dessert (185 g) - 290 kcal.
The result of the day: K - 1510, B - 105, F - 62, U - 123. I do not forget about the drinking regime (my norm is 2 liters of water) and physical education.
And today I would like to say once again:
- until you try it yourself, until you just reason and discuss with others that losing weight is impossible, that it is difficult, while you look for excuses - you will never succeed.
Sitting on the spot and doing nothing to the result does not come.
Love yourself and do something for yourself at least once in your life, without looking back at anyone, without asking anyone's opinion.
After all, you can get rid of a load of excess weight without starving, without depriving yourself of your favorite foods - everything is possible in moderation, within the framework of your KBZHU norm. Yes, and it only takes 15 minutes a day to calculate your diet for the day, based on the available products and prepared dishes. And you can and will not need to cook separately for yourself to choose dishes that the whole family likes and at the same time are not a calorie bomb. And for the family it will only benefit!
There would be a desire - there will be opportunities. Look for opportunities, not excuses!
Delicious and comfortable weight loss everyone!
Reminder.
Orange muffin video recipe and julienne video recipe for turkey and mushrooms:
📌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.
🔥 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.