🍒05.04.2021.
I am glad to welcome you to my channel near PP!
The time comes in our life when we still have to take responsibility for everything that happens to us.
It is easy to write off all your lack of weight loss:
- on heredity,
- for lack of time,
- lack of funds,
- on a wide bone and so on, so on, so on.
It is much easier to blame someone or something for your failures than to admit your mistakes and start working on yourself.
But you will have to take responsibility for your life, for your health and everything that happens to you, if you do not want to turn into a loser with deprivation of weight and a bunch of sores.
Stop feeling sorry for yourself and comforting you with food, rewarding you with snacks and turning a blind eye to problems.
Not much is required of us to change our lives for the better:
- pull yourself together,
- work with your brains and understand that everything is really simple,
- start to control your diet and spend 15 minutes a day calculating the BCF of your diet.
Agree, 15 minutes a day is not such a big price to pay for health, harmony, an active lifestyle and possible, both personal and social, improvements in your life.
Using my diet as an example, I want to show that you can eat deliciously, without hunger, and besides, everything can be prepared simply and quickly.
It is thanks to calorie counting and the balance of protein, fat and carbohydrates in the diet that I have a lot more food on my plates than before.
Roughly speaking, the fewer calories you eat, the more you can eat.
For example, if before I ate two small sandwiches with butter and regular semi-hard cheese for breakfast, drank coffee with milk and sugar, and all this I had 800 calories, but now I eat a huge rice pancake with lightly salted fish, curd cheese and lettuce and get only 445 kcal
It's all about how many calories your food contains, how much energy it carries, and how much energy you need from food so that it is not stored in the reserve.
How to understand where to start losing weight and what calorie intake you should have:
⛔To draw up an individual menu, contact the specialists .⛔
So, my menu.
For breakfast - rice pancake (40 g yogurt, 20 g whole grain rice flour, egg, salt, baking powder). As a filling - 25 g of curd cheese, 80 g of lightly salted fish, 20 g of lettuce leaves.
Mix all the ingredients for the pancake and fry in a pan on both sides under a lid. Lubricate the pancake with cottage cheese, lay out the salad leaves and pieces of fish, fold in half and enjoy.
Happened 445 kcal.
For a snack I ate apples - 140 g and at work drank green tea with marshmallows (30 g). It turned out to be a snack for 180 kcal.
For dinners, I had chicken broth cooked on the drumstick. And separately boiled vermicelli of hard varieties.
I have already told you why I cook vermicelli separately for chicken broth. All the ways to cook noodles soup and keep it without the noodles swollen in it (such as: fry the noodles and then cook in broth or buy a special vermicelli that does not swell (does this really happen?)) - they do not help me to keep the soup for 3-4 days and not get swollen in the soup vermicelli. But to boil the vermicelli separately and then add it in portions to the plate, pouring it with hot broth is an excellent solution to the problem. The broth is long enough, and the noodles are always fresh. Nobody will guess that you cooked the soup for several days😉.
350 g of chicken broth, 70 g of boiled noodles and 25 g of whole grain bread made 330 kcal.
To prepare dinner, I took out the turkey drumsticks from the freezer in the morning. I wanted to bake them in some delicious marinade. My legs turned out to be completely soaked in marinade, the aromatic and spices were not burnt (I don't like it when the spices used to rub the meat burn when baking the meat).
All my family members really liked the fact that all the meat was soaked in the marinade and it had a rich taste. You might think that the meat was marinated for a day. But in fact, I rubbed it with spices and immediately sent it to the oven. Judging by the video of the recipe, everything took me less than 5 minutes, the oven did the rest. Intrigued? Soon I will tell you what the secret is (it remains to find time to prepare the recipe).
I had supper 150 g of baked turkey drumstick, 150 g of vegetable salad and 150 g of stewed zucchini. It all came out on 360 kcal.
And I still have free calories for a delicious snack, which I often arrange for myself 3 hours before bedtime, especially if I work at the computer for a long time in the evening.
Today I decided to pamper myself with 50 g of cheese and coffee with milk (60 g) and nut syrup (15 g). Happened 270 kcal.
The calorie content of the daily diet was 1590 kcal. B - 110, F - 70, U - 120.
With this diet, I am full all day. My portions are large enough, thanks to a balanced diet, and fill my stomach, sending a signal of satiety.
I do not limit myself to a huge number of products, I make sure that the ratio of "correct" food to harmfulness and goodies is about 80% to 20%.
If I want to eat something that is not entirely related to proper nutrition, I will eat it in moderation. quantity to kill the appetite, because if you deny yourself constantly in everything - and until the breakdown near.
Do not forget about moderation and maintaining the balance of KBZhU and we will be slim, active and healthy.
All comfortable and, of course, delicious weight loss!
Reminder.
Video recipe for jellied apple pie, as well as a video recipe for meatloaf in pita bread:
🍒Crib for beginners to lose weight - the main points with which you need to start your journey.
❗ Catalog links to recipes.
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.
It is useful to read about loading, snacks and baked goods while losing weight.
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.