I welcome you to my channel. Here is collected my experience of losing weight on a calorie deficit, examples of menus for the day and recipes for dishes from my diet with calculated KBZHU.
It is enough to go to the comments of any blog about healthy nutrition (especially on social networks) and we will see how fanatically people advise each other to give up a lot of food.
Case in point: gluten and lactose - dairy and baked goods.
Those who are not allergic to gluten and have problems with lactose absorption refuse them and advise others. And all because it is fashionable now, because marketing is working well, selling lactose-free and gluten-free products at exorbitant prices.
But according to the WHO, only 1-2% of the world's population really suffers from gluten intolerance.
It is more and more difficult with lactose, because the production of lactase, which helps to absorb "milk sugar" (lactose), really decreases with age. But the most susceptible to a decrease in lactase is the adult population.
Asians due to genetic characteristics (about 90%), and only about 5% of the adult population of northern Europe feel a lack of the enzyme lactase and problems with the assimilation of lactose.According to various sources in Russia from 6 to 15% an adult population with lactose intolerance.
But despite the research and data of the WHO, under the influence of marketing, an increasing number of people who really do not have these problems - they refuse dairy and flour products, without even contacting specialists and not checking whether they really need to refuse certain products.
At the same time, not a single study has refuted the content in dairy products of a huge amount of essential amino acids for our body, calcium, vitamins and other elements, and in the same bread the presence of vegetable protein, B vitamins, dietary fiber, minerals necessary the body.
And this happens not only with dairy products and flour products. Anything can be banned from fruits to meat.
At the same time, in different years, by different studies, the same product can be transferred from the category of useful to harmful and vice versa. It should be understood that the outcome of a study often depends on whether it is funded by large food corporations or not.
People fanatically insist on giving up food, weaving this refusal to the topic of weight loss.
Why do people think that the more "no" the better and faster the result? Indeed, in practice, everything is quite the opposite. The more prohibitions, the less chances of achieving success and the greater the likelihood of breakdown and congestion and the development of RPP.
And most importantly, it has long been proven that the calorie content of the diet is important for losing weight. The energy balance in the body has not been canceled, and therefore it is necessary to monitor the calorie content of your diet, if you want to lose weight, and not look for enemies among the products.
I am the same as many who are always losing weight. Was the same. I forbade myself everything I could. Didn't eat potatoes, pasta, bread, refused sweet fruits during the diet. Where did all this lead me? Up to 132 kilograms due to constant breakdowns and subsequent gagging, after which I returned to my usual diet (and it was very high in calories, although the portions were not so large). And the weight only grew steadily.
Then another diet, a small weight loss, a breakdown (because everything is impossible), a return to a regular diet and, as a consequence, a return of excess weight and an even greater set of it.
If I had not come to counting calories, I would have been sitting forever on diets, either losing weight or gaining weight. Although no - I practically resigned myself and almost gave up on myself.
But now I don't have absolute food prohibitions: I eat everything I want within the framework of my KBZHU norm.
I will give an example of my menu, which helps me maintain my result and the weight that is now comfortable for me.
⛔For drawing up an individual menu and for any questions related to losing weightwe should seek the advice of specialists⛔
At breakfast, I ate sandwiches on whole grain bread (60 g), dried in a toaster and greased with butter (25 g) with cold smoked fish (105 g). I drank green tea without sugar. This breakfast came out on 505 kcal.
And for those who do not take in any way the importance of the caloric content of the diet, they cannot estimate the amount of food in grams and to whom there are already 3 sandwiches - this is "enough for a week, and not at one time at breakfast to eat" I took a photo for comparison, scroll through:
It's just already ridiculous to read the comments of people skipping a gramme of foods and their calorie content (due to a misunderstanding of the method) and evaluating food by portions, and even focusing on the photo.
Today, in a recipe reminder - squid in white sauce and pancake cake:
I had a bite of a melon at work (300 g) - 100 kcal.
Lunch - fish soup. I cooked it on the remaining ridge, belly and tail of the fish, the main part of which has long been salted and eaten.
A plate of fish soup (450 g) and bread (40 g) with fish paste (40 g) - 345 kcal.
I also added a spoonful of fiber to the soup after taking a photo, because I don't feel like eating vegetables at all.
For dinner, I warmed up a turkey breast (200 g), which I marinated in soy sauce with salt, black pepper, chicken seasoning and fried in a frying pan greased with 3 g of butter. For the turkey breast, I had 200 g of chuk salad, sprinkled with 5 g of sesame seeds. Dinner turned out to be 480 kcal.
Unfortunately, I don't have nut sauce for chuka, but even without the sauce it was very tasty for me.
In the evening, to get fat, I ate 25 g of pine nuts - 170 kcal. And tasty and healthy!
Summary of the day - 1600 kcal. B - 113, F - 73, U - 116.
Admit it, how many of you banned gluten and lactose without proper research? Who is honest with us?)
🍒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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