Greetings! I wish you all slimness, tasty and satisfying!
To get rid of excess weight, you don't have to wait for a miracle - mathematics will help, and an elementary school curriculum! Still went to school and know how to count?
But first, let's remember what the energy balance of a person is:
- energeticbalance - a state of balance between the energy supplied with food and the expenditure of energy for various vital processes of the organism.
So, in order to become slim, you need to create a calorie deficit: energy intake from food should be less than what the body spends in a day.
The main sources of energy for us are proteins, fats and carbohydrates (BJU). 1 gram of fat contains 9 kcal, and 1 gram of proteins and carbohydrates contains 4 kcal.
A calorie deficiency will help you lose weight, but if you eat a lot of high-calorie foods, supplying the body with extra energy for it, then it will be deposited in fat reserves.
Everything is really simple at its core. And of course there are some "buts" that are different for each of us, because we are all individual, each of us has our own the speed of assimilation of food, saturation, in different ways we react to tasty food (someone can resist, but someone needs willpower) .
But the basis is the same and the calorie deficit will act, taking into account the individual characteristics of your body, so for someone the process will go faster, for someone more slowly.
I have been on diets all my adult life, often achieved some results that were not always desired, but all the time I was returning excess weight.
And only counting calories helped me lose weight and helps me maintain the weight that suits me.
For example, 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⛔
I wanted to make a rice pancake for breakfast, but decided to add some water to the dough and make two thin pancakes, because the filling, which I counted for breakfast and put into the counter, was too bulky in one pancake would.
So, I got two pancakes for the preparation of which I used 30 g of sour cream 5%, an egg, 25 g of rice flour, a pinch of salt and baking powder. As a filling 50 g of curd cheese and 100 g of boiled-smoked chicken breast.
And coffee with milk (60 g).
Breakfast for 505 kcal.
In a reminder of recipes today, a French apple pie (so much about it has been said in the comments lately - suddenly someone hasn't cooked it yet) and a peach pie with curd filling:
Returning home, after a short walk on business, I drank green tea with 180 g of French apple pie - 235 kcal
For lunch, I have a beetroot cooked on a chicken drumstick (450 g) with 30 g sour cream and 30 g grain rolls.
Lunch at 445 kcal.
For dinner, the salad is "appetizing", the recipe for which I brought from vacation: 250 g of vegetables are mostly tomatoes (200 g), a little red onion, lettuce and a little garlic, as well as 150 g smoked-boiled chicken breasts. The salad is filled with 30 g of sour cream 15%.
Dinner for 315 kcal
In the evening with tea I ate 2 candies (30 g) - 135 kcal. Because I wanted to and fit into the KBZHU.
Result of the day: 1580 kcal. B - 100, F - 74, U - 125.
As you can see, on ordinary food without "pollen from the horn of the unicorn" and "dew from the leaves of the mandrake", simply by controlling the KBZHU, I managed to lose weight and manage to maintain a comfortable weight for me. This process now takes me 5-10 minutes a day.
🍒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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