Greetings!
An increasing number of overweight people are coming to understand that a calorie deficit is the basis of any weight loss.
So how do you start losing weight on a calorie deficit? The first thing to do is to calculate your daily calorie intake, taking into account weight, height, age and physical activity.
Knowing your norm - the main task for those who do not want to get fat - is not to overeat more than their calorie norm. And for those who want to lose weight, they eat less than their calorie norm, creating a deficit.
When creating a calorie deficit, remember that:
- the diet should have a sufficient amount of protein products: fish, lean meat, cottage cheese, eggs (their protein). Complete protein meals should be present in every main meal.
- you can reduce the calorie content of any of your favorite dishes by changing either the cooking method (bake, not fry butter in the sea), or by replacing the ingredients (mayonnaise with yogurt, for example).
- vegetables will help to increase the portion of food with a minimum amount of calories. Add them to every meal if your stomach still needs large portions.
- drink water if you are suddenly hungry - most likely this is how thirst is disguised.
- do not deny yourself a small amount of your favorite snacks so that there are no breakdowns and a worsening mood, but do not forget to take them into account in your daily calorie intake.
As an example, I will show my menu on calorie counting - ordinary foods, without absolute restrictions, inscribed in my norm.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
But first, I want to brag a little. In the morning we went on a quiet hunt and it was a success. We gathered honey mushrooms, as we wanted, and managed to get into the wave. There weren't enough pots, buckets and basins at home to accommodate all our catch! Scroll through the photo:
From 6 in the morning we were in the forest and after returning home we had breakfast as soon as possible - we really wanted to eat. My diet has shifted today. Breakfast was at about 11 o'clock.
For breakfast, I ate two boiled eggs with 25 g of processed cheese and sandwiches for 60 g of whole grain bread with 15 g of butter and 45 g of cod caviar. 585 kcal. Well, I really wanted to eat🤣
Let me remind you the recipes for a very lazy cabbage pie and chicken liver pate:
After breakfast I was busy with mushrooms. I went through, cooked, pickled.
In short breaks I drank tea. I ate a banana (90 g) and almost forgot about it. Therefore, the next time I drank tea with 20 g of chocolate, I took a photo on the go, so as not to forget to write down what I ate in the counter. Banana and chocolate - 190 kcal.
The result of our labors, flip through:
We had lunch at about 15 o'clock. It's good that I fried turkey cutlets yesterday. For dinner, it remained to boil the side dish. And for a side dish, I chose durum wheat pasta.
My lunch: 200 g of cutlets, 100 g of boiled pasta and 100 g of homemade "mother-in-law's tongue". Went out lunch on 530 kcal.
For dinner I cooked mushroom soup - there were enough boletus and white boletus for a fairly large saucepan.
450 g of mushroom soup, whole grain bread (20 g) with 100 g of grilled chicken breast and 10 g of sun-dried tomatoes - 330 kcal.
By the way - it was you who led me astray with dried tomatoes. I read your comments and wanted them too.
The result of the day is 1635 kcal. B - 115, F - 73, U - 130.
I saw that you want a recipe for the mother-in-law's tongue with KBZhU - in plans tomorrow to buy the missing products and remove the recipe. I will try to put it out as soon as possible.
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalog of recipes.🍒Skin care.
Like it, if you liked the article, share your opinion in the comments!