Greetings!
There are many tips on how to lose weight.
Looking back on my experience and mistakes, I want to give practical advice today for those who have chosen the path of calorie counting and are losing weight on a calorie deficit.
But first, let me remind you how to start losing weight by counting calories:
So, I'll try briefly:
- buy an electronic scale and never be guided "by eye" when evaluating your portions and counting KBZhU dishes.
- use the program "calorie counter" - it significantly reduces the time spent on counting.
- Weigh the pans, pots, bowls, and plates that you use when preparing food once, and write down their weight in a notebook. I still write their weight with a waterproof marker on the bottom of pots, bowls, and so on.
- when preparing a multi-component dish, weigh all the raw foods at once and write them down in a notebook. Cook, weigh the finished dish and then write all the data into the calorie counter - it will calculate the KBZHU for you per 100 g.
- if possible, switch to non-stick pans and silicone baking dishes - you will use much less oil, and silicone molds do not require lubrication at all oil.
- try to draw up an approximate menu in the calorie counter for the day in advance - then it will be easier for you to adjust the KBZHU.
As an example of a menu on the calculation of KBZHU, I will show my diet for the day.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
There was only one delicious rye grain bun left and I decided that for breakfast I would again have something like a hamburger.
I used only one half of the bun, because for the ingredients that I wanted to put in, a whole bun would be too much.
So, I dried half a bun (35 g), warmed it up in a dry frying pan, greased 20 g of curd cheese, put 50 g boiled pork, 30 g tomato and covered all this splendor with a fried egg, cutting through the yolk so that it spread out.
It turned out tasty and satisfying - on 455 kcal. Excellent calorie breakfast.
I want to remind you of the recipe for a hearty and very tasty zucchini casserole and, I'm not afraid of the word, ideal cheesecakes:
For a snack I ate a boiled egg (60 g) with 30 g of processed cheese and 100 g of cucumber - 185 kcal.
For lunch there was a baked chicken drumstick (120 g weight of meat), which I pre-marinated in soy sauce, tomato paste and Bavarian mustard with spices and 200 g of potatoes baked with cheese and garlic, as well as salad leaves, which I did not even count in KBZHU. Lunch at 480 kcal.
I went to the store today and came across bird's milk sweets. And so I wanted sweets - not to describe in words how much😂. The main rule: if you want candy - it is better to eat 1-2 things now than to lose yourself on a kilogram of sweets tomorrow.
Afternoon snack - tea with 25 g of bird's milk sweets - 115 kcal.
Dinner consisted of 200 g of honey mushrooms, stewed in sour cream, and 100 g (weight of meat) baked chicken drumstick.
It turned out to be a dinner for 340 kcal.
The result of the day is 1575 kcal. B - 103, F - 90, U - 91.
The weekend is ahead and we plan to indulge ourselves with rolls. In the evening, I did not feel hungry and my appetite did not come to me, so I did not add calories, leaving them for the weekend. This focus (keeping calories free for the weekend) allows me to indulge myself with something high in calories on Saturday, for example, and maintain my normal weight.
Are you planning to pamper yourself this weekend?
Have a good rest from us Busyandroy:
🍒Step by step instructions for those who want to lose weight. 🍒How to count calories: step by step instructions.🍒Catalog of recipes.🍒Skin care.
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