Greetings!
It has long been no secret that excess weight, in most cases, from overeating.
And more and more people are beginning to understand how important the calorie content of the food we eat is. After all, it depends on the calorie content of the diet whether our weight will increase or decrease.
Having determined the required calorie content of the diet, you can easily keep your comfortable weight, or you can get rid of excess weight:
It often happens that at the main meals we eat more or less normally and try choose the "right" and healthy foods, but between the main meals, we spoil everything snacks.
I'm not saying snacks are bad. I myself practice 1-2 snacks a day - usually: at 11 o'clock in the afternoon and 2-3 hours before bedtime.
But snacks are different. You can grab a snack with a healthy snack that complements your diet and helps balance your protein, fat, and carbohydrate levels.
But snacks, for example, chips, cookies, sweets and other sweets in huge quantities, should be abandoned in favor of healthy snacks. for example, fruits or nuts, or eat sweetness, but in a minimal amount, without bringing to the point that next to you there will be a mountain of empty wrappers from sweets.
The other day I read a reader's comment, which said that it is very difficult to give up snacks and, as a result, overeating.
How can you help yourself stop eating unhealthy snacks?
- follow a diet with 3 main meals that will be satisfying for you, saturated protein products and do not forget about complex carbohydrates - after such meals, the feeling of hunger should not visit you for several hours.
- Fiber products will help you feel fuller longer (vegetables, fruits, grains).
- eat slowly.
- drink water if, after a hearty meal, you suddenly feel like having a snack - this is not hunger overtook you.
- in your free time, don't give yourself a chance to think about food - take the time with something interesting for you: go for a walk or find a hobby. Your brain has to be busy with something to stop thinking about food. Most snacks are out of boredom.
I also read a good piece of advice at one time (I don't remember where and who gave it): if you have eaten, but you want something else to eat, brush your teeth. And you know, it works!
For an example of a menu on the calculation of KBZHU, I will show my diet for the day. Control of KBZHU helps me to maintain a comfortable weight for me.
⛔To draw up an individual menu and for any questions related to weight loss, you should seek the advice of specialists⛔
For breakfast I fried two eggs with 75 g of ham. Fried eggs with 2 g of butter. And today I have 35 g of rye flatbread - "blunder", which the readers advised to try. The calorie content of the cake, of course, pleases - 147 kcal per 100g.
Breakfast turned out to be 495 kcal
In a reminder of recipes today, curd-carrot casserole and chakhokhbili:
During work, I had a bite of grapes (250 g) and drank coffee with milk (60 g), which was not included in the photo. Snack on 200 kcal.
For lunch, I had fried sea bass (150 g), to which I "baked" 150 g of potatoes in the microwave and cut a vegetable salad (150 g), I didn't season the vegetables with anything.
Lunch turned out to be 425 kcal.
Dinner: 150 g of boiled buckwheat and 200 g of chicken liver stewed in sour cream sauce with onions and carrots (the weight is indicated with the sauce).
Dinner for 400 kcal.
And in the evening I ate some pine nuts (15 g) - 100 kcal.
Result of the day: 1620 kcal. B - 101, F - 72, U - 139.
My star, Busyandra, deigned to pose for a little and even sat in my arms for 5 seconds, so catch a portion of positive for the 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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