🍒19.03.2021.
Welcome to my channel!
I will not even start with why you need to eat in order to lose weight. I'll start with what we need to eat - to live. And we want to live healthy, right?
To maintain health, it is necessary to provide the body with all the nutrients it needs. Where does the body get the nutrients it needs? From food. Therefore, we need food and it is not discussed. And in order to supply our body with everything it needs, our food must be balanced.
But often, you and I go to extremes. Either we eat a lot, gaining excess weight (and not always balanced), then we go on starvation diets, dreaming of dropping everything that we ate, but as soon as possible. And this basic mistake of ours is this kind of running in a circle.
But worst of all, when trying to lose weight, we begin to limit ourselves in everything, practically starve and eat only cabbage, or sit on kefir, or buckwheat. We all know many of these diets, right?
The body will not forgive us for such a mockery of ourselves, and in the future, problems that have arisen in our experiments on ourselves will surely come up. I have surfaced.
Many people hear about weight loss by counting calories, but they set themselves a diet of 1000-1200 kcal. Why? Because somewhere they heard that it is exactly 1200 kcal that you need to lose weight, because Masha's friend, Dasha, Sasha managed to lose weight.
1200 kcal is the minimum amount of calories (also average) that the body needs to ensure life, the so-called basal metabolism, the number of calories that consumed at rest. Below is simply dangerous to health!
It often happens that a long underestimation of the caloric content of the diet leads to a slowdown in the internal processes of the body, including metabolism. As a result, even by 1200 kcal, the weight ceases to go away, we stop losing weight and do not understand what is happening, because further reducing the calorie content of the diet is just hunger.
And what happens is that we ourselves have driven ourselves into a corner, because in the hope of losing weight quickly, we starved and forced the body to survive.
Everyone will draw conclusions for himself. I went through starvation diets and a diet lowered to 1000-1100 kcal, and through correcting my mistakes.
I made the following conclusions for myself:
- nutrition should always be under control so that you do not have to constantly look for new diets in order to lose weight as soon as possible,
- nutrition should be balanced and include the amount of proteins, fats, and carbohydrates the body needs,
- weight loss should take place at a comfortable and small deficit - 15% of the calorie norm.
And as usual, I will show my diet on the calculation 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 have cheesecakes again. Once in the evening it was worth confusing and for two days in a row - a delicious breakfast was provided for me, and for someone, just a healthy delicious for tea.
Today I have 165 g of cheesecakes with 30 g of classic yogurt (without additives) and 15 g of homemade raspberry jam.
Breakfast made up 410 kcal.
I didn't feel very well this afternoon and decided to pamper myself for a snack with the remaining two pieces of cottage cheese-pear roll (145 g) with tea - 240 kcal.
For lunch, chicken broth cooked on a chicken drumstick (350 g) with durum wheat vermicelli (55 g boiled). And also tomatoes with curd cheese, garlic and egg (160 g)
Dinner went out on 390 kcal.
For lunch, I put chicken breasts marinated in milk and spices. For dinner I'll sprinkle it with cheese and put it in the oven - it will be delicious, and most importantly, the minimum of my participation in preparing a dish for the whole family.
For the marinade, I used 100 g of milk, to which I generously added spices: coriander, hops-suneli, dry garlic and salt.
Closer to dinner time, I put the breasts in a baking dish, poured the mixture in which the breasts were marinated, sprinkled with cheese and sent them to the oven, preheated to 200 degrees for 25 minutes.
The breasts turned out to be very juicy and tasty due to the spices. 25 minutes was enough to make a delicious cheese crust, and the breast remained tender and juicy.
My dinner is 235 g of baked chicken breast and vegetable salad (190 g of vegetables), which is seasoned with 2 g of butter.
Dinner went out on 400 kcal.
And in the evening with tea I ate 20 g of chocolate - 110 kcal.
The result of my day: K - 1550, B - 146, F - 64, U - 93. I do not forget about the drinking regime and at least the usual physical education.
What are your plans for the weekend? Are you going to do the download or are you already tired of sweets for the holidays and want to keep the regime?
And at the request of readers who have lost my cat - the return of Busyandra. In the second half, the sun shone so brightly that even Buska could not resist and tried to attach her barrel under the warm rays:
Delicious and comfortable weight loss everyone!
Reminder.
Video recipe for a curd roll with pear and apple, as well as a video recipe for a two-layer curd casserole:
📌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.