🍒18.03.2021.
Good day, sunny days and good mood to everyone!
And to all those who go to harmony - tasty and comfortable weight loss!
You know, a little or a lot we eat can only be understood in one way - to assess the energy value of our daily diet. Simply put, calculate the calorie content of the food that you ate during the day.
I, like many, thought that I eat little. And if you visually evaluate my plates before losing weight, then they had half the food in them than now.
However, my weight grew "by leaps and bounds", although I ate little food. As some commentators like to teach, you just need to reduce portions. So - not in portions of the case! And in the calorie content of our food!
Very sobering and puts everything in its place of calorie counting.
It no longer requires proof that we lose weight with a decrease in the calorie content of the diet - this must be understood and taken for granted:
If you think that you are eating little and at the same time your weight is only growing, but you would like the opposite - do not be lazy, calculate the calorie content of your diet. You will be very surprised at the number of calories you consume. actually.
As an illustrative example, I will give two breakfasts.
First breakfast: coffee with milk and sugar and two small sandwiches with butter and cheese.
Second breakfast: one of the favorite breakfasts, not only mine, but also of the readers, is a lazy khachapuri.
Two sandwiches and coffee with milk - 630 kcal! And a huge portion of khachapuri - only 375 kcal.
Everyone to whom I just read about the diet (the one that contains very little food) - it turned out they eat more than 2500 kcal! Whereas active on average, a person needs 1800-2000 kcal, and all that is over goes into fat.
Is there a reason to think?
And by tradition - an example of my menu on the calculation of calories, proteins, fats and carbohydrates.
⛔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 today - cheesecakes! I love it when there is a lot of cottage cheese in the cheese pancakes and quite a bit of flour, and exactly rice flour, it gives a delicate consistency to the cheese pancakes.
185 g cheesecakes and 20 g strawberry jam - 445 kcal.
And of course, I drank green tea at breakfast.
For a snack today I have a pear (290 g) - 150 kcal.
The whole family got hooked on pears, and I went with them. Until we are tired - we eat.
For lunch I have khash. Rather, jellied meat from the neck of a turkey, which I cooked the other day and it turned out to be watery. I took advantage of your light - I warmed it up and ate it with bread, but with mustard - delicious!
350 g of khash (now it's not jellied meat, but khash for me😂), 40 g of whole grain bread, which I dried in a toaster, and 3 g of mustard.
The lunch turned out to be quite high-calorie - 520 kcal.
And for dinner I have a salad: cucumber (80 g), lettuce (60 g), chicken egg, 100 g of tuna in its own juice and 3 g of sesame seeds. Lettuce sprinkled with olive oil from an oil sprayer - that's less than 1 g.
Dinner - 245 kcal.
In the evening with tea, I ate a curd-pear roll in pita bread (120 g) as a snack - 200 kcal.
I haven't cooked such a roll for a long time and it scattered "with a bang."
My day turned out to be 1560 kcal. B - 119, F - 69, U - 128.
People often ask about my diet.
Therefore, I will repeat myself again at meals and also tell you about the drinking regimen.
My day begins with a glass of water. Then I have breakfast - about 8 am or a little earlier, but before breakfast (10-15 minutes before) I drink a glass of water again.
I have a snack at 11 o'clock and before having a snack I again drink a glass of water.
I have lunch at 13 o'clock and again, without fail, drink a glass of water before lunch.
We have an early dinner - at 17 o'clock and don't forget about a glass of water before dinner.
And in order not to go to bed with an empty stomach, I often have a snack 3 hours before bedtime.
I drink the rest of the water during the day when I feel like it. And the desire to drink water arises often after she taught herself to drink clean water, and not to indulge juices, tea with sugar and other drinks, which, in essence, are food and contain empty calories.
This is my drinking regimen and eating regimen. For me, it is comfortable and adjusted to my life, my working conditions.
You don't have to eat 4-5 times a day. If you are comfortable and comfortable with three meals a day, you do not feel hunger between long meals - choose three meals a day. There is an opportunity to have a snack at least once during the day and you need this snack - it means to be a snack.
Meals should be comfortable specifically for you and compatible with your rhythm of life.
Come home late and starve, because someone once inspired everyone that after 18 hours you can't eat if you want to lose weight? Free yourself from this myth and eat at your pleasure in the evening. After all, most return home from work at best by 7 pm, and many much later.
To make it comfortable and not hard before bedtime, the last meal should be 2-3 hours before bedtime.
Of course, the basic rule is that all meals in the end should be within the framework of your daily KBZHU.
Delicious and comfortable weight loss everyone!
Reminder.
Video recipe for cottage cheese baskets with cherries and video recipe for fish balls under the hat:
📌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, 👍 TOPdinners.
🔥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.