🍒15.04.2021.
Good day everyone! I'm glad you came to visit me. Here, those who are tired of hungry diets and fleeting results slim down deliciously and comfortably.
For more than two years now, I have been running my blog, in which I have practically lost 63 kilograms online and now I am telling you how the process of increasing the calorie content of the diet goes after a long deficit.
But there are still a lot of people who, without delving into the meaning of what I try to convey to overweight people every day, showing that you can lose weight without starving and comfortably, they begin to argue that you will not lose weight on such a diet, that this is a lot food.
It's not about the portion of food, it's about the calorie content of the food.
The basic rule of losing weight is to consume less energy (calories) from food than we spend during the day.
The fact that the process of losing weight works exactly this way, and not otherwise, is no longer even worth discussing - this is proven and that's it. subsequent research is based on the fact that only a reduction in caloric intake leads to weight loss.
The importance of calories in food for weight loss must be understood, accepted and applied if you want to achieve success and lose weight.
But many people still try to compare the amount of food on their plates and my plates, for example, or plates of friends and acquaintances. And they do not understand that this is a useless exercise, because visually there can be the same amount of food on the plate, but the calorie content of this food will be significantly different.
A simple example: mashed potatoes and cutlet. Two plates, each with 100 g of cutlets and 150 g of mashed potatoes. And the difference is almost 200 kcal!
Visually, two people will eat the same thing, but there will be a huge difference in calorie content:
And another example. For those who believe that they eat little and do not understand why there is more food in my plates, I have lost weight and successfully maintain weight, and they are all getting better:
As we can see on the collage, there is much more food on the first plate visually, the eye is happy. But look what is the difference in the energy value of food on these two plates.
There is no need to look for a catch where there is none. Do you consider yourself a little kid, but at the same time getting better? This means that you give the body much more energy from food than it needs, and all the excess energy goes into the reserve.
Now I do not take into account people who have driven themselves into a corner with diets, slowed down their metabolism so much with a diet of 1000 kcal or less that now they cannot get out of the captivity of low calorie intake.
And of course, do not forget about the various snacks, which are not even noticed by many. Eat one candy - well, what will happen from it. And then a second and a loan of tea with a cookie. It's just 1 candy, 1 cookie, and so on. But if you ate well in the main meals and gave the body everything it needed, it is the very candy from which nothing can be deposited on your sides.
Until you begin to consciously approach the choice of food, until you begin to understand that the calorie content of food is important - you will not achieve success in losing weight and, most importantly, in maintaining weight.
You can pull yourself together, exercise willpower and lose weight on a starvation diet. But then what? Going back to a regular diet and gaining weight again?
Only constant monitoring of nutrition, changing eating habits that prevent you from losing weight will change not only your appearance, but also your life for the better.
And you don't have to go on diets all your life - you can learn to control your diet by counting calories. Nowadays there are a lot of applications on the phone that simplify counting and save time.
As an example of a diet for counting calories, I will show my menu for the day.
⛔To create an individual menu, please contact our specialists.
Breakfast - sandwiches on whole grain bread (70 g) with curd cheese (30 g), lettuce (10 g) and lightly salted fish (75 g).
Went out breakfast for 440 kcal.
I had a snack on a pear (220 g) and ate marshmallows (30 g) while working with tea. It turned out for a snack 205 kcal.
We are not robots, we have our weaknesses, addictions. Therefore, we remember one of the rules of comfortable eating: 80% of food is the right food and 20% is what you really want, but is not included in the list of the most correct products.
I have marshmallow with sugar in 20% today.
Yesterday we finished our soup, but there was no time to cook something for dinner in the evening, so today I quickly greased it marinade mackerel and sent it to the oven, at the same time set potatoes to cook, and she went on work. 10 minutes of my participation and dinner is ready.
My lunch is 125 g of baked mackerel, 150 g of potatoes and 100 g of tomato with salad leaves.
Came out 375 kcal.
For dinner I prepared a salad with shrimps (100 g), cucumber (100 g), salad leaves (30 g), Adyghe cheese (50 g) and sesame seeds. The salad is seasoned with 5 g of olive oil.
Dinner for 310 kcal.
And I'm also great today, because I did all the main work in the first half of the day. Leafing through my YouTube channel with video recipes, I saw a curd cheesecake with berries in the form of a pie. For a long time I had not cooked it and decided that today for tea we will have a jellied pie based on the same cheesecake, but from the products that I will find in the refrigerator.
3 hours before bedtime, I drank tea with 150 g of jellied raspberry pie - 230 kcal.
The calorie content of the diet today was 1560 kcal. B - 95, F - 68, U - 137.
Due to the reduction and calorie content of food, there are now more food on my plates in volume than before, it fills the stomach and gives a signal of satiety. I'm not getting better, I'm full, I'm comfortable and tasty!
The weekend is coming up and I want to remind all of us that moderation is important in everything.
On a calorie deficit, you can do weekdays a couple of times a month so that the body does not get used to a long deficit. But this does not mean that on such a day you can eat everything that is not nailed down. Do not cross out the very results of your labors.
All comfortable, tasty weight loss and weight maintenance!
Reminder.
Video recipe for cottage cheese casserole with peach puree and video recipe for potato casserole with minced meat:
🍊Basic information for those who are just starting their journey on the calculation of KBZHU.
❗Catalog of recipes.
We consider 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.