Greetings!
Often I understand that it's time to talk about a certain topic? When more and more questions are asked about it in the comments.
As you understood from the collage above, I managed to lose weight thanks to a calorie deficit and manage to maintain my result.
All my adult life I have been struggling with being overweight with the help of all kinds of diets. I also practiced fasting days.
But only counting calories helped me understand my diet and understand the mistakes, to understand why after the next diet the weight returns.
Let me remind you briefly how a calorie deficit works.
That is, each of us has our own rate of calories (energy) that we must receive from food for the normal functioning of our body.
And in order to get rid of excess weight, it is enough to create a calorie deficit so that the body begins to draw energy from its reserves, and your body begins to slim.
Create a calorie deficit 👉 slim down.
A small calorie deficit (preferably with short breaks) can be adhered to until you achieve the desired result. At the same time, we remember that the body is in deficit - this is also stress for it.
But more and more often the question is asked about fasting days: are they needed.
What are fasting days for? Basically, fasting days are necessary for those who do not adhere to proper nutrition, eat unbalanced, and do not control their diet. Fasting days can also come in handy after vacations, holidays, when our digestive system is overloaded and is in great need of small rest.
If you control your diet and do not overeat, monitor the balance of proteins, fats and carbohydrates, then fasting days are basically useless for you.
Especially fasting day for you not needed, if you are in a calorie deficit - in this case, you already have a small unloading every day.
Moreover, so that the body does not get used to a calorie deficit, does not adapt to a smaller amount of incoming energy, they spend loading days (as I call them).
In the active stage of losing weight, I spent loading days once every 2 weeks - I ate everything I wanted, pampered myself more high-calorie food than usual, so that my body understands that there is a feast of the belly and it is not limited to energy. Moreover, at first, when I was afraid to spend loading days, I just faced the problems of a long plateau due to getting used to the established deficit.
Thus, if you are losing weight on a calorie deficit - you do not need fasting days. More useful, including psychologically, will be loading days.
Patience, stable maintenance of a calorie deficit and small "stomach holidays" once or twice a month will help you to become slim without hungry diets and strict restrictions.
Even now, while maintaining my weight, I have a belly party on the weekend. We are not robots and not everyone can "eat right" all the time. Sometimes you want some kind of harm. But if earlier these harmful and high-calorie foods were every day, now they are an exception to the rule.
And this weekend I arranged a "belly party" for myself. I'll tell you about the Sunday menu.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
My breakfast was quite ordinary - a curd cake with cheese, to which I added the remaining mushrooms stewed in sour cream. The composition of the tortilla: 90 g of cottage cheese, an egg, 25 g of whole grain rice flour, 30 g of cheese and 100 g of mushrooms. For the cake - green tea.
Breakfast - 455 kcal.
Let me remind you the recipes for carrot cookies and chicken breast under the most delicious hat:
I rested on Sunday. I just wanted to lie there and do nothing. And all because on Saturday at 5 am we went to the forest for mushrooms and returned at about 11 o'clock. We picked up some white and boletus mushrooms, with which I fried potatoes. But the most important thing we went for was honey mushrooms!
Hiking in the forest, collecting honey agarics, cleaning washing mushrooms, especially such small ones, as well as preparing them - and I am exhausted. Therefore, I did not deny myself potatoes with mushrooms, onions and garlic, flip through the photo:
By the way, even a hand of oil does not rise to pour more oil into the potatoes, as before, and the potatoes are not so high in calories.
But that was yesterday and we will count the potatoes I worked.
And on Sunday I did not have a snack, but with homemade pizza for lunch. By the way, the pizza dough is prepared with whole grain flour😉
I ate 3 slices of pizza and, according to my not entirely accurate calculations, this is 940 kcal.
And for dinner, 150 g of fried tilapia with homemade "mother-in-law's tongue" (200 g). Also roughly calculated - 330 kcal.
This is how I made a fool of myself on a Sunday afternoon. Do you think I have gone beyond my calorie intake?
🍒Step by step instructions for those who want to lose weight.🍒How to count calories: step by step instructions. ❗Catalog of recipes. 🔥Skin care for weight loss.
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