🍒13.04.2021.
I welcome you to visit me! Here it is tasty and comfortable to slim down and maintain weight.
You have firmly decided that it is time to lose weight, are aware of your problem with being overweight and have gained determination to deal with it.
But the question immediately arises - where to start?
✅And you need to start with the realization that you:
- have been eating wrong all this time, which led you to excess weight and probably some health problems. After all, the key to health lies in our plate.
- did not build their diet correctly,
- incorrectly distributed the regime of the day.
Having understood the problem, admitting its presence and resigning yourself to the fact that it was you who brought yourself to excess weight, you should not rather put yourself on a starvation ration. This will not lead to anything good. Surely you have already gone through this and as soon as your hungry diet ended, you returned to your usual diet and gained excess weight again. It was so? I am sure that the majority will answer in the affirmative. And therefore, once again we return to what we need to realize👆
Realized? Means:
- we begin to gradually put our food in order. We exclude, if possible, various food waste from our diet: fast food, soda, packaged juices, instant food.
- we cleanse our diet from permanent eating fast carbohydrates: rolls, various sweets, sweets and sugar in kilograms.
- we begin to drink more water, gradually approaching our norm.
- we start walking more and actively spend our free time.
- and most importantly, you need to understand that you cannot instantly fix something that has been breaking down for many years.
Gradually, you will notice how your well-being will improve and you will understand that not everything is so bad and life is great without a ton of soda with chips.
By putting your diet in order, you will already take a huge step towards being lean.
And to get rid of excess weight will help you control your diet by counting calories and BJU (proteins, fats and carbohydrates).
This is the only way that helped me understand my mistakes in nutrition, change the eating habits that prevented me from losing weight and learn how to consciously approach food. And of course, it led me to a result that I successfully support.
I will show an example of my menu on the calculation of KBZHU.
⛔To create an individual menu, please contact our specialists.
For breakfast, I made another version of a cheese cake - with ham. It turned out even tastier and very satisfying.
I will share a short recipe:
- mixed 40 g of sour cream 15% with a chicken egg, 25 g of rice whole grain flour, 35 g of grated cheese and 70 g of turkey ham (cut into small cubes), a little salt and a pinch of baking powder.
- fried 1 g of butter on both sides under a lid over medium heat.
- you can add your favorite greens - it will be super.
KBZHU per serving: K - 500, B - 26.8, F - 31.8, U - 25.4.
With my daily calorie intake (1600-1700) - 500 kcal for breakfast - that's great. If you have less daily calories in the active stage of losing weight, then you reduce the amount of ingredients a little, adapt the KBZHU of any recipe for yourself.
I think that adequate and thinking people should understand this.
I noticed for myself that as soon as the sun began to please us more often, I began to get up much earlier and by lunchtime I have time to redo a lot of things to do and most of the work and in the afternoon you can relax a little and even allow yourself to experiment on kitchen.
Today I had a snack of 100 g of an orange, 200 g of an apple and 15 g of nuts, which I ate during the day at work.
It turned out to be a snack for 230 kcal.
For lunch, I have 450 g of fish soup, which I cooked on the tail and back of a trout, as well as 30 g of whole grain bread with fish paste (30 g).
What day have we been eating soup and not thinking about what to cook for lunch.
I decided to add a hearty sandwich to the soup, because my soup turned out to be quite light.
The calorie content of lunch was 315 kcal.
Closer to dinner, I had free time and I wanted to cook something tasty in pots, I hadn't taken them out for a long time and hadn't used them. I went to the store and grabbed a chicken liver.
I'll have pots of potatoes, mushrooms and chicken liver, I decided. And I cooked it!
Dinner - 360 g of chicken liver, stewed with potatoes and mushrooms on 405 kcal.
Since our dinner is early, at 17 o'clock, then 3 hours before bedtime, I usually have a snack if there are free calories. And I deliberately try to leave a sufficient amount of free calories for the evening so as not to fall asleep with a feeling of appetite - I'm more comfortable this way.
It is important to find your own diet and arrange the day so that during the day you will be full, full of strength and energy.
Tonight I decided to have a bite of 200 g of Greek yogurt - 150 kcal.
The calorie content of the day was 1600. B - 84, F - 75, U - 138.
All delicious and comfortable weight loss, as well as weight maintenance!
Do not forget that there should not be a return to the diet that led us to excess weight.
Your favorite model was in a good mood today and didn't even bite the phone, so a little sweetness to cheer you up, I hope a smile will appear on your face 😉.
Reminder.
Video recipe for a hodgepodge with mushrooms and chicken breast, as well as a video recipe for a chicken roll with mushrooms and cheese:
🍒 Basic information for those who are just starting their journey on the calculation of KBZHU .
❗ Catalog of recipes.
We count the calorie content of the dish .
🔥 Skin care for weight loss.
The main mistakes of using the calorie counter.
It is useful to read about loading, snacks and baked goods while losing weight.
For any questions related to weight loss, you should seek the advice of specialists.