🍒26.04.2021.
Greetings! Here it is tasty and comfortable to slim down and maintain weight!
Weighing 132 kg three years ago, I no longer believed in the success of losing weight, having tried many diets in my entire adult life.
The result of all diets was the same - I gained weight again.
But at one point, I decided to reconsider all my attempts to lose weight and go the other way, otherwise my excess weight would lead me to huge health problems that would not have been fix.
I decided not to look for any new advertised and fashionable diets anymore, but to trust what has already been proven by science and is the basis of all diets - calorie counting.
And I didn’t regret it!
To create a calorie deficit, you first need to review your diet and replace very high-calorie, fatty foods with less high-calorie foods.
We'll have to give up the frequent use of fast food, purchased semi-finished products, baked goods, fatty meat.
But I, for example, eat homemade cakes, cooked less in calories, using healthy products that will bring me not only the enjoyment of the taste of food, but also the necessary nutrients.
Replacing part of the food with other, less high-calorie foods, one must remember that our body needs not just calories, but sources of calories - proteins, fats and carbohydrates.
1 g of protein and 1 g of carbohydrates will bring 4 kcal, and 1 g of fat will bring us 9 kcal.
The body's need for energy (calories) can be replenished with anything, even chocolate. 100 g of chocolate is already about 560 kcal.
And at the same time not to notice how these 100 g of chocolate flew by without bringing satiety.
Or you can eat 200 g of chicken breast baked with cheese and vegetable salad, getting much fewer calories, but at the same time satiating.
Therefore, it is necessary to carefully approach the choice of products.
Yes, you can lose weight on any food while maintaining a calorie deficit.
But the same chocolate will not fill the daily protein requirement, which will lead to muscle loss. Lack of any nutrient (BJU) will lead to certain problems in the body.
I'm not even talking about the fact that the feeling of hunger will constantly haunt, if you do not focus on a balanced diet according to BJU.
Therefore, in the race for the result of losing weight, it is important not to forget about the consequences and eat a balanced diet.
In addition, it is important to form a new basis of nutrition that is comfortable and balanced for you, which will help to maintain the result and maintain a normal weight for many years in the future.
The basic principle of calorie counting and its deficit:
After years of dieting, it was strange for me that I eat and lose weight at the same time. Moreover, I eat in huge portions, not like before.
If someone told me that I would eat so much and lose weight, I would not have believed it. But all this happened to me, and I believed my eyes, sensations, because I myself saw that calorie counting works great.
As an example, I will show my menu on the calculation of KBZHU.
⛔To create an individual menu, please contact our specialists.
The sun shone brightly in the morning and raised me earlier than usual. This means there is time to prepare a delicious and hearty breakfast before work!
I decided that for breakfast I will have a rice pancake with ham and cheese.
I think all regular readers already know how to cook a rice pancake.
We take yogurt, sour cream or kefir - what is currently in the refrigerator. You can even use milk and other dairy products.
I took 35 grams of Greek yogurt, 1 chicken egg, 20 grams of whole grain rice flour, a pinch of salt and baking powder. She mixed everything and baked on both sides in a frying pan under the lid. The pan was greased with 1 g of olive oil.
When I turned over the rice pancake, I put lettuce leaves, 75 g of turkey ham on the half of the pancake and sprinkled with 30 g of cheese. I covered the ham with cheese with the second half of a pancake and held it for a minute in a pan until the ham was warmed up and the cheese began to melt.
It can be prepared in the form of a mini-pizza by placing any filling on the pancake, sprinkling with cheese and holding it under the lid until the cheese melts.
I got breakfast for 445 kcal.
For a snack, there was green tea with marshmallows (30 g) and 20 g of pine nuts, which I ate while working.
The calorie content of the snack was 250 kcal.
For lunch, I finished cheese soup (450 g) with 25 g of whole grain bread. Went out lunchtime on 375 kcal.
After lunch I left on business and returned home for dinner. I had a chicken breast prepared in advance, which I fried in a non-stick frying pan in a couple of grams of oil with the addition of spices: salt, black pepper, dry garlic and hops-suneli.
I cut a vegetable salad (200 g total weight of vegetables) to the breast, which was seasoned with 5 g of aromatic sunflower oil.
Went out dinner for 345 kcal.
Even at lunchtime, in 10 minutes I prepared a chocolate-vanilla dessert, like a pudding. I was not sure if I would get a pudding, but the result pleased me both in taste and in KBZHU. It turned out to be a delicate chocolate-cream pudding, not sugary at all.
All I had to do was decorate the pudding in the evening and enjoy the taste.
On top of the pudding, I decorated with grated chocolate (10 g)
A portion of the dessert, taking into account the chocolate chips, came out on 200 kcal.
The result of the day is 1615 kcal. B - 100, F - 80, U - 120.
Here is such a delicious (as for me) and not at all hungry diet, which allows me to keep the weight within the limits I need.
And also today I realized that the fashionable "lift boots" are not mine. That is why all the mirrors are so beautiful in reflection? I have a photo from the category of how you don't need to photograph yourself😂. And our elevators are not conducive to getting good pictures, alas.
But I will show it anyway and not only "liftoluk", I am not a media person who only uploads good photos:
All delicious and comfortable weight loss, as well as weight maintenance!
Reminder.
Video recipe for a salad with fried cheese, shrimps and green vegetables, as well as a recipe for semolina muffins:
🍒 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.