🍒28.03.2021.
All a good day and excellent mood!
On March 27, we had another joint control weighing with readers. I read all your comments under checkweighed articles. Everyone who has a plumb line is great!
And if someone is worth the weight - do not be discouraged and check yourself again:
- recalculate your rate and deficit according to your current parameters.
- see if you correctly count the calorie content of dishes, whether you rely on KBZhU data from food packaging or trust the counters (and you should not trust counters 100%). I have highlighted frequent mistakes when using calorie counters in a separate article, which is linked in a reminder),
- do you overeat, do you have an unaccounted-for - answer honestly to yourself this question,
- are fond of salty, do not drink your water norm - the weight will show a plus due to fluid retention in the body.
- and if you come to the conclusion that you are doing everything right, there is a calorie deficit, but the weight is worth it - then you can talk about the fact that a plateau has come, which is inevitable if you have already dropped a significant (for your body) amount of excess weight.
And for those who want to slim down deliciously, comfortably, without hunger, just like we do with regular readers, I will leave a brief information about losing weight by counting calories and BJU.
It was calorie counting that helped me and many readers lose weight.
More detailed information is in the articles that you will find at the end, in the reminder.
As an example of a diet for calculating KBZHU, I will show my menu. Let me remind you that now I am in the process of raising my calorie intake to my norm and maintaining weight.
⛔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.
My breakfast today consisted of two eggs and fried Adyghe cheese (100 g). For freshness, I added 35 g of lettuce leaves.
Fried eggs and cheese with 2 g of oil from a spray bottle.
It turned out breakfast for 470 kcal.
After breakfast we didn’t drag out and went to the garden center to buy land, pots, fertilizers. I need to transplant my seedlings - I'm going to grow tomatoes on the balcony, if you remember. Yes, some flowers need to be transplanted. Today I decided to start transplanting plants.
The sooner we do all the work, the more time will be left for rest.
We walked a little, and on the way back we stopped at the market for vegetables and at the fish farm. Finally, I bought carp caviar, otherwise I haven't eaten it for a long time.
After the aromas that I was attacked at the fish farm, the very pleasant aromas of smoked fish, I decided to have a snack with a banana (100 g) - 90 kcal.
It was necessary to interrupt the obsessive desire to eat a kilogram of smoked fish, which, by the way, we did not buy, because I had already salted the fish and soon I will have salted fish of my salting.
At home, I immediately started transplanting flowers, and only then had lunch. I didn't think for a long time what to cook for lunch - I boiled dumplings. Sometimes you don't want to bother, but just get the dumplings out of the freezer and cook them.
My portion of dumplings (170 g) with sour cream (40 g) came out on 455 kcal.
And after lunch with tea I ate 20 g of chocolate - 110 kcal.
For dinner I made a salad, which I fell in love with recently (apparently because there was a special offer for tuna in the store🤣). And the salad, as you already understood, with tuna (100 g), cucumber (100 g), salad leaves (30 g), sesame seeds (5 g) and sprinkled with several zips of olive oil from a spray bottle (literally 1 g). The salad was accompanied by a slice of whole grain bread (20 g).
Dinner went out on 305 kcal.
After dinner I drank tea with marshmallows (30 g) - 115 kcal.
The calorie content of my day was 1540 kcal.
B - 88, F - 81, U - 102.
How did you spend your weekend? Walking and enjoying the sun? Or maybe someone was loading on weekends?
By the way, about the download. Without a doubt, the body needs loading, since it helps to avoid getting used to a prolonged calorie deficit, makes it clear to the body that a small restriction is not permanent and should not get used to it.
However, in the active stage of losing weight, you should not get carried away with loading and do it every week. Twice a month is enough.
And nobody canceled moderation during boot day. You need to understand that if you observed a deficit all week in the hope of losing weight, but on the weekend you arranged a load for yourself and ate so much that they crossed out the entire weekly deficit and even went through an average of a week - then the result on the scales cannot be expected worth it.
Moderation is important in everything and your desire to lose weight and common sense should be the stopper.
Delicious and comfortable weight loss everyone!
Reminder.
Video recipe for the most tender breast in yogurt under a cheese crust, as well as a video recipe for a curd-cheese roll:
📌Crib for 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.