Greetings to everyone who wants to lose weight, but is already tired of hungry diets and unsuccessful attempts.
Calorie deficiency is the foundation of weight loss. How to create a calorie deficit - only by reducing the calorie content of food or adding feasible physical activity - is up to each of us.
Comfortable, tasty, satisfying and with a focus on long-term results will help you lose weight a small calorie deficit:
Once again, I want to touch on the most important topic - protein in the diet:
- it is the building material of our body, which is necessary for the daily renewal of many cells in our body,
- Lack of protein in the diet while losing weight can lead to the fact that muscle mass is affected in the first place.
- a high-protein diet allows you to keep satiety for a long time: poultry, lean beef, turkey, fish, squid, cottage cheese, eggs, Greek yogurt - foods that will help you create a good diet squirrel.
It should be remembered that if you ate 100 g of chicken breast, this does not mean that you have eaten 100 g of protein.
All information about the product is on the packaging and the amount of proteins, fats and carbohydrates in the products is also indicated there. It is enough to look at KBZhU chicken breast to understand that 100 g of chicken breast contains about 21-23 g of protein (depending on the manufacturer).
There is an opinion that at one meal the body can absorb no more than 30 g of protein. Where did this figure come from and is it really so?
It turns out that this opinion was formed from research that was aimed at studying a narrow problem, namely: the effect of the amount of protein on the synthesis of new muscles.
And it was found that muscle growth accelerated with the intake of 20-25 g of protein, and with the intake of more than 25 g, no changes occurred.
Why research data on synthesis muscles began to be used to assimilation squirrel - it is not clear. These are two different things. And protein is essential for more than just building muscle.
At the same time, to date, there is no data on the threshold of protein assimilation. Protein is a very valuable product for the body. If a lot of protein has been eaten at one time, it simply stays in the intestines longer for its absorption.
A balanced diet is the best you can give your body.
And for an example of a diet on the calculation of KBZHU, I will show my menu for the day, which helps 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⛔
Lazy khachapuri for breakfast and coffee with milk (60 g) - 510 kcal
For khachapuri I used 100 g of cottage cheese, 1 egg, 25 g of whole grain rice flour, 35 g of cheese and 2 g of butter (greased the pan).
Reminder of recipes - meat nests with fillings and vegetable casserole with cheese:
For a snack I have a bowl of salad, in which 100 g of cucumber, 30 g of lettuce leaves, 60 g of fried Adyghe cheese. The salad was sprinkled with 3 g of butter and 2 g of butter was spent on frying the cheese.
Percus went out on 195 kcal.
Peking cabbage was prepared for dinner, stewed with turkey breast, carrots and onions, with the addition of tomato paste and homemade adjika.
350 g braised Chinese cabbage and 40 g toasted bread - 300 kcal.
For dinner, I had a crab salad (500 g) with corn, an egg and an apple, which I seasoned with 30 g of sour cream 15%. Dinner for 500 kcal.
I would like to have more hearty salads. Yes, and I ran out of fresh vegetables and by the evening there was nothing left except lettuce leaves.
After dinner with tea, I ate 20 g of dark chocolate - 110 kcal. Because I wanted sweets and my KBZHU allowed me to eat some chocolate.
Total calorie content of the day 1615 kcal. B - 106, F - 75, U - 118.
By the way, the girl’s comment, left the other day, that she can’t stop it, is spinning in my head. in the evening there are sweets in huge quantities and, as I understood, already what day is leaning on the candies that are in the house many.
Do not keep sweets in the house if it is difficult to contain yourself.
It is understandable that when a family eats sweets and biscuits cannot be bought at all.
I also often want sweets and I eat pastries, and toffee, and chocolate, and something else. But I always dwell on the portion that I allocated for myself and entered into the KBZHU. I'd rather slowly enjoy a slice of chocolate than grow in breadth.
At my house, you can say a whole locker with sweets. For example, I even photographed it for you:
There are various dried fruits, and biscuits, and chocolate bars, which I buy several pieces at once according to the action, and various delicious honey, and even there are still Crimean sweets brought by us.
But for some reason I don't empty this closet every night.
Girls, if you yourself do not help yourself and prioritize, you will never achieve the goal. And if you cannot control yourself - do not regret - take it to work, to an orphanage, an orphanage, but there are few other sweets that prevent you from achieving results.
No one will help you except yourself, especially if there is no desire to achieve something.
I wish everyone to overcome the habit of eating for every reason and for no reason!
🍒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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