Good day everyone! And so I want to wish a warm, sunny autumn!
Excess weight is not taken out of thin air. Excess weight is, in most cases, a consequence of overeating.
I eat a little and still get fat - we hear often.
And on what basis did you decide that you are eating little? How did you rate your food?
A few years ago, I also thought that I eat little, but I kept getting fat and fat.
If you are guided by portions of food, then you have chosen the wrong path. And judging by the comments that often appear under my articles, a lot of people are guided by portions.
You can estimate a lot or a little you eat only by calculating the calorie content of the food that you eat per day. Only on the calorie content of the diet depends on whether you gain excess weight or throw it off, and this no longer requires proof - this is the law of conservation of energy.
A simple example (my favorite) for those who are still serving food orientation:
- two small sandwiches with butter and cheese (one sandwich the size of half my palm) and coffee with milk and syrup,
- and a curd-cheese tortilla (larger than my two palms) with green tea.
And look what the difference is in the calorie content of breakfast. And saturation, a cake is felt much longer - I will tell you from my own experience (after all, in the example, my breakfasts).
You can, of course, reduce the portions and end up eating one pea at a time (I'm exaggerating this, but the meaning is clear). But where will this lead? We passed, we know - to a breakdown and a jam. You can't live long on air.
To find out if you are overeating, download any calorie counter to your phone and record all your food in it for several days. Do not forget about various drinks, including alcoholic ones, snacks on the run, sweets and cookies, which just strive to accidentally get into your mouth with tea with sugar. Yes, and do not forget to take sugar into account.
I am sure that if you are overweight, then the calorie content of your diet will be much higher than 2000 kcal.
According to readers of my channel, it is this experiment with diet recording that opens our eyes to how much we actually eat.
And if you decide to correct the situation and get rid of excess weight, then a small calorie deficit will definitely help you:
And I will show what a diet can be on the control of nutrition by calculating the KBZHU for an example of my menu for the day.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
At breakfast I have sandwiches on bread (80 g) with 20 g of butter and 100 g of salted trout.
Breakfast for 540 kcal.
I used to salted fish with added sugar: for 1 kilogram of fish I added 2 tablespoons of salt and 1 tablespoon of sugar. But in order not to burden the fish with extra calories, I somehow decided to salt it completely without sugar, adding salt, a little lemon juice and allspice. And since then I have been salt. The fish is stored in the same way as with sugar, does not lose its taste - so why do we need extra sugar?
Let me remind you the recipe for an appetizing salad with tomatoes and smoked chicken, as well as homemade potato crumbs:
On the day off, I decided not to worry about the BJU and eat what I want, but within the framework of my calorie intake. And I wanted to drink green tea with cheese cakes during the day, just 2 things remained that no one was going to eat.
Snack: 100 g syrniki with 25 g sour cream 10% - 255 kcal.
For lunch we have mashed potatoes with fried onions and hot smoked mackerel. how I haven't eaten mashed potatoes for a long time! It was mashed potatoes that my household wanted, and I decided not to deny myself, because it fits perfectly into my daily calorie intake.
Mashed on fried onions? It is very tasty and you can afford it by adding it to the calorie intake. I fry the onions first in a drop of vegetable oil until cooked and then add 10-15 g of butter, wait for it to melt and remove from the heat. Boil the potatoes in salted water, mnu in mashed potatoes with the addition of 100 ml of milk and add the onion and butter, mix.
My serving: 70 g hot smoked mackerel, 200 g mashed potatoes and 100 g zucchini snacks - 475 kcal.
We bought a turkey breast and thigh. And I prepared a lot of minced meat today. I froze some of it, and put some aside for soup with meatballs and cutlets (I shared the recipe for cutlets with you on the channel today).
My dinner consisted of 180 g of turkey cutlets and vegetable salad (200 g of the total weight of vegetables), seasoned with 30 g of sour cream 15%. Dinner for 350 kcal.
The result of my day is 1620 kcal. B - 91, F - 85, U - 111. Surprisingly, the BJU did not turn out so terrible, although I did not specifically follow him today.
How was your weekend?
🍒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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