🍒22.03.2021.
Good day and delicious weight loss!
After many unsuccessful attempts to lose weight, I came to control my diet by counting KBZHU (calories, proteins, fats and carbohydrates):
Often I hear and read the opinion that counting calories does not work, that there is no point in counting KBZhU, because at home it is impossible to calculate it accurately.
I completely agree with the fact that at home it is impossible exactly calculate the calorie content of food.
And I also know what has been confirmed by many studies - only reducing the calorie intake will help you lose weight.
That a decrease in caloric intake leads to weight loss is no longer required to be proven.
Therefore, when I hear that it is pointless to try to lose weight by counting calories, I think this is another excuse that a person found for himself not to do anything. After all, he, in fact, does not want to lose weight (a person is satisfied with his life), but the opinion of others makes you look for excuses so that there is something to appeal in response to another hint of its completeness and advice on losing weight.
If you do nothing and look for excuses, you will definitely not lose weight.
And if you at least try to control the owl's nutrition and at least approximately monitor the calorie content of food, the results will surely be.
Yes, not without nuances. For example, the more excess weight, the easier it is to get rid of it, even on an approximate calculation of calories. And the less you need to lose weight, the stricter you need to approach the calculation.
I have already told regular readers, when we communicated in the comments to another article, that my husband also decided to lose some weight after the winter, in which he actively ate his favorite buns. I have a sweet tooth, and we all know that pastries and various desserts are quite high-calorie dishes.
I calculated the calorie intake for my husband and took away 15% from it. I installed its KBZhU deficit in the counter and roughly calculate the diet.
Why approximately? Because the husband's employer feeds his employees lunches. And every time I count the calorie content of lunch approximately.
We started in early March. And not immediately harshly, but gradually, taking into account March 8 and the holidays, on which snacks and drinks were allowed.
And even with an approximate calculation of calories, without restriction in products (in the husband's diet there are even his favorite buns and sweets, but inscribed in the daily KBZhU), the result is excellent. Since the beginning of March, it has already taken 5 kilograms.
So in the ranks of those involved in the joint checkweighing has arrived. Now my spouse will also report on the progress of the process. He does not want to throw off a lot, at least another 5 kg.
Do you remember that this Friday, March 26th, we have a joint checkweighing?
Once again, I have already received the result:
- on an approximate calculation of the calorie content of the diet,
- no limitation in products,
- only when observing the daily KBZHU,
- with loading almost every weekend.
Calorie counting does not work only for those who do nothing.
By the way, about the days of loading. Just Sunday was our loading day.
Since I am now on increasing the calorie content of the diet and have not yet reached my norm, loading will not harm me either.
Why is loading necessary on a calorie deficit? I'll tell you at the end of the article, but now I'll show you an example of our download.
⛔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 had sandwiches on whole grain bread (60 g) with fish paste (60 g).
Breakfast came out hearty and only for 340 kcal.
I had a snack with half a pear (we shared one large pear with my husband in half) - it turned out about 75 kcal.
And for lunch there was a homemade pizza on a thin yeast dough. The choice fell on Pepperoni, so we'll have a Pepperoni pizza.
My lunch is 4 slices of homemade pizza. According to rough estimates, the lunch turned out to be 1000 kcal.
And for dinner there was a salad (300 g) and a slice of bread (30 g) - 330 kcal.
I really liked this salad before - it turns out spicy and rich in taste. Many people, when they hear the composition of the salad, say that this is a vinaigrette with mayonnaise. But in fact, the taste of the salad is far from the vinaigrette, although the composition is very similar.
In the original, boiled vegetables are needed for the salad: beets and potatoes, as well as boiled beef, which can be replaced, if desired, with sausage or boiled breast. You will need pickled cucumbers, canned peas, a generous amount of garlic, black pepper, and salt to taste. In addition, a little vinegar is added. Everything by eye and to taste. All the spices are added immediately so that the salad is infused.
This salad was always seasoned with mayonnaise. But with the yoghurt-mustard sauce it is also very tasty.
1745 kcal - the result of my day. My calorie norm, which I strive for and to which I want to swing the body, is 1700 kcal.
And once again about why you need to spend your loading days on a calorie deficit.
With a long-term calorie deficit, the likelihood is high that our body will adapt to the deficit, being under prolonged stress. Indeed, on a calorie deficit (even a small one), the body does not receive part of the energy it needs and is forced to draw it from reserves.
Having adapted to a calorie deficit, slowing down some of the processes that it considers unnecessary in these conditions (including metabolism), our body will stop drawing energy from reserves. Consequently, excess weight will cease to go away.
In order to avoid such a scenario, they spend loading days (not to be confused with timeshipping days). Roughly speaking, this is done to build the body so that it understands that the deficit is not forever and it is often a feast.
In addition, on such days, you can afford a dish that on ordinary days does not fit into KBZHU and is far from the concept of proper nutrition. Sometimes, in order not to break loose, you can afford to be harmful.
Do not forget that even during loading - everything is good in moderation. And most importantly, the next day, return to your normal diet, observe KBZHU and eat a balanced diet.
Delicious and comfortable weight loss everyone!
Reminder.
Video recipe for squid salad and video recipe for lazy khachapuri:
📌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.