All a good day and good mood!
I want to say right away for those who first came to my channel and read this article that we will talk about losing weight on a calorie deficit and counting BJU:
I think that my food should be tasty, comfortable and balanced. It is important for me to be full, it is important for me to enjoy the taste of food, my comfort is important to me, and my health is important to me. I will not play around and tell that food is just fuel and I won’t believe if they tell me that they are indifferent to food and they don’t care what they put “in the furnace”.
That is why 👆 the best way to get rid of excess weight for me was to count KBZHU.
With a minimal calorie deficit and adherence to BJU, the result in losing weight is inevitable.
At first, I did not want to raise in the article the topic of active inclusion in the diet of slimming sweets (baking, sweets and other things), thinking that everyone reads the comments - where the reader Nadezhda has already raised this topic. But then I realized that not everyone reads the comments, which means that we still need to focus the attention of those who are now in the active stage of losing weight at some points and clarify your point of view, after all, this is my blog.
In addition, I want to say that everyone is free to have their own opinion and express it. You can follow your opinion, but you can not follow or not always follow.
🍒 To begin with, when I started to lose weight, I did not carry out any weekly loads and chimils, even at the festive table I ate only what I could afford within the framework of KBZhU. For about a year I had her downloads and goodies.
But as I have said more than once, now I understand that if at that time once or twice a month I carried out the load, I would not fly to an underestimated calorie intake, I would not drive myself into a corner of 1000 kcal, I would not catch a plateau so many times, and in general it would be psychologically easier for me.
It is a fact to swing the body with a load. And here the second side of the coin comes up.
Yes, loading is needed, but how often and in what quantity, quality and energy value will the food be?
This is a question that your desire to lose weight and common sense will answer.
If you are in the active stage of losing weight, you should have an incentive to lose weight, not an incentive to live until the day when you can arrange a "feast for the whole world", especially with a small calorie deficit, your diet should be already rich, tasty and hearty. And 1-2 times a month is quite enough to take a little break from the deficit, both psychologically and physically.
To slightly exceed your norm (not even a deficit, but a norm!) On the day of loading is normal. But to eat food for such an amount of calories that will cross out all your deficit for allotment - this means to cross out all your work on yourself.
The main word that should accompany the download is moderation! There is no other way. If you want results, be moderate in your food, especially on loading days, when it seems that everything is possible and as much as you want.
We are all adults, but we still dream of a miracle. But, alas, miracles do not happen. Sometimes you work on yourself, change your eating habits that have led to excess weight.
🍒And now about sweets and pastries in the diet.
We lose weight in the presence of a calorie deficit. There is a deficit - there will be weight loss. Dot.
It turns out that you can add soufflés, muffins, casseroles and other sweets to your diet - great, especially since if your yummy is balanced and cooked with the "right products", using whole grain flour (complex carbohydrates) instead of regular wheat flour (fast carbohydrates), cottage cheese, and so on.
In addition, most adequate nutritionists recommend that the diet be formulated so that 80% of the diet is was healthy, "correct" food, rich in all the nutrients we need (BZHU), and 20% remained on goodies.
I know for sure that while observing BJU, it is very difficult to enter a large number of pies, sweets and other things into the diet, especially if they are purchased. There will be an overload of carbohydrates, fats and a shortage of proteins.
If your diet is dominated by baked goods, sweets, and so on, I am sure that you are not following BJU.
An unbalanced diet according to BZHU is:
- first of all, health problems, which I have written about many times,
- frequent appetite and hunger, because fast carbohydrates flew by unnoticed and did not give satiety, since there are no proteins that saturate for a long time and complex carbohydrates. It seems to you that you are not overeating due to a calorie deficit, but in fact due to an unbalanced diet, which is dominated by simple carbohydrates and lacking the required amount of protein.
Again we come to moderation in everything and a balanced diet. It is necessary to rationally approach everything, including the issue of losing weight, without rushing from one extreme to another.
🍒Do not also forget that even a small piece of cookies, candy, a piece of cheese or sausage with husband's sandwich, or nuts that you unknowingly threw into your mouth while passing by - this is a plus in the piggy bank calories per day. And the more there are unaccounted for, the less likely you are to create a deficit and lose weight.
Control yourself and do not be fooled by the calorie content of your daily diet.because it consists not only of basic meals, but also snacks on the go, which you forget about, and eating a spoonful of someone, and drinks that are not considered your food!
🍒I want to note that, in my opinion, it is important to find a comfortable meal for yourself.
If you are comfortable eating 3 times a day, eat 3 times a day.
It is difficult without snacks - snack 1-2 times as part of the KBZHU.
If "zhor" attacks you in the evening - leave free calories for the evening to eat and calm down appetite, but within the framework of your KBZHU and 2-3 hours before bedtime, and do not sit with hungry eyes in front of a bowl of vegetable salad.
If you feel uncomfortable, you will break loose. Fail 100%. Look for food that is comfortable just for you!
The key to success in losing weight is a small calorie deficit, a balanced and comfortable diet.
🍒 Those who are just starting to count calories and BJU are already very difficult to get used to the constant weighing of food, with calculations. It is difficult to understand everything. And the more difficult and incomprehensible the process, the less chances that a person will continue it and achieve success.
Talk about compliance with the energy density of foods (this is the amount of energy in calories that is contained in the specific gravity of food. The higher the density, the higher the number of calories per serving), about the biochemical composition of food, taking into account the glycemic index (although it is important for by and large only for diabetics) and so on, when I figured out the KBZHU, learned to count the KBZHU and delved into all the principles of calculating the KBZHU. When you already consciously approach the choice of food, when you yourself understand that you want a more systematic, correct in every sense of the word approach to the choice of products and the composition of the diet.
At the first steps, the complication of the process will only alienate people and perhaps they will never take the first step to a new self, to a better, active, healthy life.
By the way, I never specially did not focus on the density of food, because I believe that a balanced diet according to BJU is comfortable for me, the diet (no hunger between meals) already automatically takes into account the density products. In another way, it will not work to make a comfortable, not hungry diet if rational approach to meals. Also, I have never been guided by the GI, by the combination of products.
Any change takes time, requires an understanding of the process, adaptation to new conditions.
And over time, everyone will figure it out for himself - whether he needs to expand his horizons, more carefully and more deeply monitor his diet, observing all kinds of recommendations, or it is enough for him to balance the diet and control the calorie content of food in order to exclude overeating.
And I will highlight the main thing, which in my opinion will already lead to the result:
- calorie deficit + balanced diet,
- rational approach to everything,
- comfortable, tasty food for you and a comfortable regime,
- moderation, moderation and again moderation without going to extremes.
I have expressed everything that I wanted to say on this issue, and so far I have nothing to add. And the choice is always yours.
Delicious and comfortable weight loss everyone!